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18 Mar

Posted at 20:00h in Work out of the day

Thursday March 19Warm-upWarm-upBox Programming Dynamic Warm-up BP Dynamic Consists of: High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point Leg Swing opposite toe to the opposite hand Carioca Jumping Jack Shuffle (switch halfway) 90 Degree Hip Rotation Then, 2-3 Rounds of: 5 Sumo...

17 Mar

Posted at 20:00h in Work out of the day

Wednesday March 18Warm-upWarm-upAt Home WOD: Skill: Spend 10 Minutes working on a Bodyweight skill like handstands, L-Sit Holds, Handstand Walking, ect.StrengthMetconEMOM 8: EVEN Minutes: 30 Seconds of V ups ODD Minutes: 30 secons of Shoulder tapsMetconMetcon (Time) Conditioning: For time: 50-40-30-20-10 Air Squats Hollow Rocks Double Unders - Goal: Split work into manageable sets...

16 Mar

Posted at 20:00h in Work out of the day

Tuesday March 17Warm-upWarm-upBanded Snatch Warm-up Then, "Burgener Warm-up w. a PVC" 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang Power Snatch *Go through 5 reps of each step and explain the significance of each. Then grab barbells and complete: 3 Hang Muscle Snatch 3 Hang...

15 Mar

Posted at 20:00h in Work out of the day

Monday March 16Warm-upWarm-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 StrengthBack Squat Cluster (Weight)Build...

13 Mar

Posted at 20:00h in Work out of the day

Saturday March 14Warm-upWarm-upCoaches Choice MetconMetcon (AMRAP - Rounds and Reps)AMRAP 32 in teams of 2: 32 Wall balls (20, 14) 32 Alt. DB Snatches (50, 35) 32 Burpee Jumping Pull-ups 32 Calorie Bike or Row - Goal: Have fun and find a consistent pace with your partner. One person works...

12 Mar

Posted at 20:00h in Work out of the day

Friday March 13Warm-upWarm-up With a barbell + foam roller + light band 2 Rounds of: 6 Barbell Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 20s foam roll lats 10 Thoracic Rotations each Then right into a 3-Way Banded Shoulder/Lat Stretch x 30s each positionStrengthMetcon1a) Strict Chin-ups: 4 x 5-8. Rest 45s. 1b)...

11 Mar

Posted at 20:00h in Work out of the day

Thursday March 12Warm-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 StrengthDeadlift (Weight)@5% heavier than last....

10 Mar

Posted at 20:00h in Work out of the day

Wednesday March 11Warm-upWarm-upAMRAP 8: 30s Row or Bike @easy pace 30 Single Unders 30 Shoulder taps 30 Double Under Attempts or Double Unders Then, Review: - Kettlebell Swings - 1 x 5 Russian swings, 2 x 5 American swings - Up Downs - Goals of the Conditioning Piece - Rx+ handstand walking warm-up done hereWeightliftingPush...

09 Mar

Posted at 20:00h in Work out of the day

Tuesday March 10Warm-upWarm-upWith a foam roller + light band + pair of light to moderate DBs: 1) foam roll lats x 60s each side 2) Three-way Banded Shoulder/Lat Stretch x 30s each position 3) 2 Rounds of: 3 Renegade Row each side 3 Push-ups 9 Alternating Step-ups Then, Review + Warm-up: DB Neutral...