Blog

05/17/2019Warm-upPVC Game * every time PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: Spiderman Stretch x 20s each 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 V-Ups + 10 Air Squats *Progressively make the PVC game harder so you have at least 4 drops Then, Grab barbells and complete: 2...

05/16/2019Warm-up3 Rounds of: 5 Romanian Deadlifts 5 Sumo Stance Romanian Deadlifts 5 Front Squats 5 Back Rack Reverse Lunges each Leg 5 Goodmornings 5 Wide Stance Back Squats Rest 40-60s, add light weight. Then, Set-up for Box Squats, Farmer Carries, and High Box Jumps reviewing all movements.WeightliftingBox Squats (Weight)1) Wide Stance Box Squat: 6...

05/15/2019Warm-upAt a slow pace: 10-8-6-4-2 Squat Thrusts Air Squats *Run 100 Meters after each round Then, Review: – Handstand Hold or OH KB Hold – Iso Dynamic Double KB Rows – Green Band Walks – Push-upsMetconMetconEMOM 10: ODD Minutes: 20 Iso Dynamic Double KB Rows (total reps) EVEN Minutes: 20s Handstand HoldMetconMetcon (Time)EMOM 10: ODD Minutes: 15 Air...

05/14/2019Warm-up50 Single Unders 5 Shoulder Press 10 Bent-over Barbell Rows 40 Single Unders 5 Push Press 10 Bent-over Rows 30 Double Unders or Attempts 5 Push Jerk 10 Bent-over Rows 20 Double Unders or Attempts 5 Hang Muscle Snatch 10 Double Unders 5 Hang Power Snatch Then, The remainder of Warm-up take people to rack and warm-up Push Press...

05/13/2019Warm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats WeightliftingSumo Rack Deadlift (Weight)1) Sumo Rack Deadlift:...

05/11/2019Warm-up"Musical Medballs"MetconMetcon (AMRAP - Rounds and Reps)In teams of 3 with a running clock: 0:00-15:00 AMRAP: 600 Meter Run 90 Wall balls (20, 14) 180 Double UndersMetcon (AMRAP - Rounds and Reps)17:00-32:00 AMRAP: 600 Meter Medball Run (20, 14) 60 DB Hang Power Cleans (50, 35) 120 Air SquatsAuxillary Work5 Min light...

05/10/2019Warm-upGrab Barbells and a Band: 3 Rounds of: 8 Barbell Rows (pronated grip for round 1 + 2, supinated for round 3) 8 Push Press 15 Banded Pushdowns 15 Banded Pulldowns Then, 3-Way Banded Shoulder/Lat Stretch x 30s each position.GymnasticsPull-ups (Max reps)Strict Wide Grip Pull-ups: 4 x 5-6. Rest 90s. – Perform all...

05/09/2019Warm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats WeightliftingBox Squats (Weight)1) Wide Stance Box Squat:...

05/08/2019Warm-upWith a partner and two light KBS: 100 Meter Farmer Carry (50 meters each) 100 Meter Front Rack Carry (50 meters each) 100 Meter Asymmetrical Carry (50 meters each) Then grab plates and boxes and complete, 10 Walking OH Lunges (each athlete) 10 Ground to Overhead with a plate (each athlete) 10...

05/07/2019Warm-upAMRAP 8: 5 Yoga Push-ups 10 Hollow Rocks 100 Meter Run Then, Get barbells out and review the Floor Press.WeightliftingFloor Press (Weight)Close Grip Floor Press: 5 x 4 @75% of 4/26. Rest 90s.MetconMetcon (AMRAP - Rounds and Reps)AMRAP 16: 10 Strict T2B 10 Push-ups 400 Meter Run Rx+:(Workout time is extended to 20 minutes)...