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08/21/2018Warm-up400 Meter Run with a Partner 20 Partner Wall Balls 20 Chest Passes with Wall Ball 20 Russian Twists passing WAll BAll Warm-up2 Rounds of: 200m Row or Run 6 T2B 6 Burpees Rest 60s.MetconMetcon (Time)5 Rounds of: 15 T2B 12 Burpees 400 Meter Row Rest 60s. 22 Min Cap Auxiliary Work1a) 1-Arm KB...

08/20/2018Deadlift (Weight)Touch n Go Deadlift: 5RM. Rest 2:00-3:00Warm-up2 Sets with a barbell + band: 10 RDLs 10 Green Banded Steps, 5 each way 15 Thoracic Rotations Then, 3 Rounds of: 3 Power Snatch 3 OHS 3 Thrusters 3 Bird-dogs each side Rest + add light weightWeightliftingWarm-upPower Snatch + OHS: Build to Metcon Weight...

08/18/2018Warm-up5 Minutes of Funnell Tag then grab barbells and a band and complete: 2 Rounds of: 4 Hang Power Cleans 4 Front Squat 4 Thrusters Green Band Glute Activation GymnasticsTake 15 Minutes to Review Pull-ups Scaling + Technique.MetconMetcon (AMRAP - Rounds and Reps)AMRAP 6: 12 Hang Power Cleans (115, 73) 9 Front Squats...

08/17/2018Warm-upPartner Abmat Pizza Game: *This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow Play for 8 MInutesWeightliftingBench Press (Weight)1a) Bench Press: 1RM. Rest 2:00 Beginner: 5 x 5, adding weight each. Rest...

08/16/2018Warm-up10-8-6-4-2 RDLs Muscle Clean from below the knee Front Squat Front Rack Reverse Lunge (total reps) Barbell Row Then, Spider Man Lunge 2 x per side WeightliftingIn 20 MInutes CompleteBox Squats (Weight)1) Low Box Back Squat, Moderate Stance: 8 x 2 @60%, every 60s. – 12-13" Box – These are intended to be done...

08/15/2018Your loading choices for the snatches should be light as there is a total of 100 reps per athlete in this workout. You should be able to muscle snatch all reps.Warm-upBanded Snatch Warm-up then, Then team up and each athlete complete: 2 Rounds of: 7 Power Snatch 14 Wallballs 21...

08/14/2018Warm-upCircle up ATHLETES!!! 10 Air Squats 10 Push ups 10 Sit Ups 10 Burpees Then grab a barbell and a band and complete: 3 Rounds of: 2 Push Press 2 Push Jerks 2 Split Jerk 25 Banded Pulldowns *Add light each + repeat adding weight each set. These can be done from the...

08/13/2018Warm-upHigh Knees up and back Butt Kicks up and back Spider Man Lunge 2 x per leg 6 Cooks Squats Green Banded Glute Activation then grab a barbell and complete: 3 Rounds of: 3 Muscle Clean 3 Front Squat 3 Power Cleans 3 Bird-dogs each side *Add light weight after each round.WeightliftingFront...

08/11/2018Warm-upPVC Game *Everytime PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: Spider Man Lunge 1 x per side 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 V-Ups + 10 Alt. Step-upsWarm-upSet-up and perform: 12 Wallballs 12 SDHP (metcon weight) 12 Alt. Step-ups 12 Push Press (same weight as SDHP) 12 Calorie...

08/10/2018Warm-upSnatch Warm 2 sets of: 5 band Pass Thrus 5 Thoracic Rotations ea side 5 OH Squats 5 Snatch Grip Deadlifts 5 Muscle Snatches from high hang 5 Power Snatches 2 Snatches Then on coach’s call, 3 Squat Snatches Rest + Repeat 2xWeightliftingSnatch (Weight)EMOM 15: Squat Snatch – Minutes 1 through 5 complete 2 reps on the...