Blog

04/24/2019MetconWarm-upBurgener 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 Then grab barbells and complete: 2 Power Snatches (drop from overhead) *Add weight until you’ve reached desired work weight for MetconMetcon...

04/23/2019Warm-upGrab a light set of DBs and complete: 10-8-6-4-2 Renegade Row (on each side) Yoga Push-ups Banded Pulldowns x 2 Then, Review – HSPUWeightliftingDumb Bell Bench Press (Weight)1a) DB Neutral Grip Bench Press: 4 x 8. Rest 30s. – (palms facing in) 1b) Ring Rows w. rotation: 4 x 12. Rest 30s. – pronated...

04/22/2019Warm-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 WeightliftingBack Squat (Weight)Back Squat: 5-4-3-2-1+. Rest 2:00 ...

04/20/2019Warm-upMusical MedballMetconJerry (Time)For Time: 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan. This was last tested on 11/3...

04/19/2019Warm-upAt a slow pace with an empty bar: 10-8-6-4 Strict Press Barbell Rows Barbell Curls *Run 100 M Shuttle Jog between rounds Then, Review shoulder PressWeightliftingShoulder Press (Weight)Shoulder Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. – Beginner: Perform 6 x 4, working on technique and adding weight if form permitsMetconMetcon (Time)For...

04/18/2019Warm-upWarm Up 1 5 RDLs 5 Sumo Stance RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Bent-over Rows Rest 40-60s, add light weight. WeightliftingPower Clean (Weight)1) Power Clean: 6 x 3 @75%, every 90s – Use Monday’s 1RM.Rear foot elevated split squats (Weight)4 x 5 ea. Rest 90s.MetconMetcon...

04/17/2019Warm-upAt a slow pace: 3 Rounds of: 5 DB Front Squats 6 Alt. DB Snatch 30 Single Unders Then, 2 Rounds of: Green Band Walks x 10 right Green Band Walks x 10 left Banded Goodmorning x 10MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 with a partner: 10 Calorie Bike or Row 10 DB Front...

04/16/2019Warm-upAMRAP 7 at a slow pace: 8 KB Swings (4 Russian + 4 American) 8 Squat Thrusts 16 Banded pull-aparts Then, 3-Way Banded Shoulder Lat Stretch x 30s each position.WeightliftingDumb Bell Bench Press (Weight)Super Set 1a) DB Bench Press w. a rotation: 5 x 8. Rest 30s. – neutral to pronated...

04/15/2019Warm-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 Warm-upThen, 1 Power Clean on Coaches Call x...

04/13/2019WeightliftingPartner up and complete: AMRAP 7: Thrusters x 5 T2B x 5 100 Meter Run *Start with an empty barbell and add weight each set ending at work weight for the Metcon.MetconMetcon (Time)For time with a partner: 50 Thrusters (115, 73) 50 T2B 1 Mile Run 50 T2B 50 Thrusters (115, 73) 1 Mile Run 30 Min...