Blog

09/14/2018Warm-up"Powerwalk Relay Races" Coach calls "3-2-1-go," and each "walker" leaves their mark. They "race" down and back and upon return, they high-five the person behind them in line, and that person takes off. Play for 5 minutes Then 400 M Run Warm-up3 Rounds of 5 Air Squats 5...

09/13/2018Warm-upHigh knees up and back Butt kicks up and back Power skips up and back 10 Leg swings front to back 10 Leg swings side to side Spider Man lunge 2 x per leg Green Band Glute Activation Then With a medium weight KB: 10-8-6-4-2 Russian...

09/12/2018Warm-upPVC Game: 1st Drop: 10 Walking Lunges 2nd Drop: 20 Jumping Jacks 3rd Drop: 30 Single Unders 4th Drop: 400 Meter Run Then Power Clean Review and warm up WeightliftingPower Clean (Weight)Power Clean: 6 x 3 @75%, every 90s.MetconMetcon (AMRAP - Reps)4 Rounds of: 60s Wallballs (20/14) 60s Power Cleans (95, 63) 60s Box...

09/11/2018Warm-upGrab Barbells, Boxes, Set-up pull-up scaling, ect. *Perform 5 Reps of each movement and making sure your scaling is on point. *Squat Clean Thruster: Build to desired Metcon weight in 3 sets. Rest 60s. *In between sets set-up remaining equipmentMetcon9/11 (Time)"9/11" For time: 2001m Row 11 Squat Cleans (155, 103) 11 Strict...

09/10/2018Warm-upLight 200m Jog then, Banded Snatch Warm-up + Thoracic Mob – 10 Pass Thru – 10 Around the World – 10 OHS Then, 10 Cook Squats w. OH Reach 10 Thoracic Rotations each side WeightliftingPower Snatch (Weight)Touch n Go Power Snatch Skill Sets: 3 x...

09/08/2018Warm-upathletes perform a bear crawl, moving around the medballs. Once you stop the music they will try to sit on a medball. The person that is left will complete their choice of one of the following exercises to the side (air squats, sit-ups, burpees,...

09/07/2018Warm-upKB Warm-up with 1 KB 10 Single Arm KBS (5 each) 10 1-Arm KB Squats (5 each) 10 Single Arm Push Press (5 each) 10 Single Arm KB Rows (5 each) 10 Single Arm Reverse Lunges (5 each) 10 KB Figure 8s Then, KB Snatch...

09/06/2018Warm-upPVC Game *Everytime PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: Spider Man Lunge 2 x per leg 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 V-Ups *Progressively make the PVC game harder so you have at least 4...

09/05/2018Warm-upAbmat Pizza Game x 5:00 *Every drop complete: 5 Air Squats 5 Yoga Push-ups 10 Scorpions GymnasticsPull-ups (Max reps)1) Strict Pull-ups: 2 x Max. Rest 3:00 – Beginner: Partner Assisted: 3 x 5. Rest 90s. Toes-To-Bar (Max reps)2) T2B: Spend 10 Minutes on Skill. This...

09/04/2018Warm-upHigh Knees up and back Butt Kicks up and back Power Skips up and back Spider Man Lunge 2 x per leg Leg Swing 10 front to back 10 side to side 5 Minutes of Glute activation with green bands WeightliftingBack...