Monday March 9Warm-upWarm-up 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then, 5 Rollover + Split Stretch 10 Lateral Squats 10 Bird Dogs with a 3 count glute contraction on each rep (10 total...
Saturday March 7Warm-upWarm-upOn the rowing machine, with only full pulls, attempt to land on exactly 100 meters. For every meter over or under (capped at 15), perform that many Burpees. Partners complete a total of four rounds each.MetconMetcon (Time)In Teams of 2 1600 Meter Row...
Friday March 6Warm-upBench Press Warm UpFoam roll pecs and lats AMRAP 3 of 10 Pass Thrus 10 Banded Facepull-aparts 10 Banded Pull-aparts 10 Thoracic Rotations (5 each side) Then: 5 Inch Worm with Push Up 10 Pec Rolls (5 per side)StrengthBench Press (Weight)Build to a 1RM in 10 sets. Rest 2:00 - Goal:...
Thursday March 5Warm-upWarm-upPart 1: 10-8-6-4-2 Deadlift - reset on each rep. Start with an empty barbell + add weight each round Banded Glute Bridges X-Band Walk Steps each direction Then, Part 2: T2B Skill Prep: On Pull-up Bar: 1) 30s Chin-Up Grip hold 2) 10 Scapular Pull-ups + 10 Kip Swings 3) 3 Hanging Knee...
Wednesday March 4Warm-upWarm-up5 minutes of abmat pizza game - For every drop complete: 20 Shoulder taps (total) Then, 3 Rounds of: 6 Barbell Rows 6 Hang Muscle Cleans 6 Front Squats 6 Push Press *15 Banded Pull-aparts + rest & add lightweight to the barbellStrengthHPC + PP + PJ Complex (Weight)Barbell Complex of:...
Tuesday March 3Warm-upWarm-up2 minutes of light rowing (take note of total calories achieved in 2:00.) Then, With a light band + light medball (to share with a partner) 3 Rounds: 10 Banded Pull-aparts, 10 banded pushdowns + 6 Shoulder taps (each side) + 3 Push-up Then, With a partner...
Monday March 2Warm-upCoaches Choice StrengthDL + PC + FS Complex (Weight)Complex of: 3 Deadlifts 3 Power Cleans 3 Front Squat - Goal: Build to a heavy load in 8 sets. Rest 2:00 - Beginner: Focus on using light loads today for all 8 sets OR Sub a Front Squat...
03/01/2019Warm-upOpen Gym...
Saturday February 29Warm-upMetcon (AMRAP - Rounds and Reps)AMRAP 8: 3 Power Cleans 6 T2B or Knee Lifts 9 Wall balls 30s of easy bike pedaling after each round - add weight to Power CleansMetconMetcon (Time)For time with a partner: 50-40-30-20-10 Wall balls (20, 14) Power Cleans (135, 95) T2B Calories Bike or Row -...