Friday February 28Warm-up5 Minutes of Dynamic Movement in place consisting of: 10 Inch Worm w. a Push-up + 20 Skip Jacks + 30 Jumping Jacks + 40 Single Unders + 50 Shoulder taps 4 Minutes of Oscillatory foam roll lats x 60s each side + Biphasic...
Thursday February 27Warm-upWarm up Lower BodyWith a barbell + foam roller + heavy band 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 to split stretch 10 Lateral Cossack Squats 10 Bird...
Wednesday February 26Warm-up"Musical Medballs" GymnasticsSkill Work: Choose something that needs work - this can be anything you've been struggling with.MetconRowing Randy (Time)For time: 2k Row 25 Power Snatches (75, 55) 1k Row 25 Power Snatches 500m Row 25 Power Snatches - Goal: Big sets of snatches - 15+ reps without stopping. Consistent...
Tuesday February 25Warm-upUpper Body Warm Up with Shoulder TapsFoam Roll for 3 Minutes plus 20 Thoracic Rotations Then 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull...
Monday February 24Warm-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. StrengthPower Clean x2 Front Squat x2 Split Jerk x1 (Weight)Every 2 Minutes for 6 sets at between 70-80 % of your Clean...
02/23/2020Warm-upOPEN GYM...
02/22/2020Warm-upCoaches Choice MetconMetcon (Time)In Teams of Two 20 Clusters (135/93) 500 Meter Row 20 Clusters (155/103) 500 Meter Row 20 Clusters (175/123) 500 M Row 20 Cluters (195/133)...
02/21/2019Warm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip WeightliftingPush Press (Weight)8 x 3 Building over the course...
Thursday February 20Warm-up1) foam roll lateral Hip x 60s each side 2) 2 Rounds of: 6 Romanian Deadlift 6 Power Cleans 6 Front Squats 6 Push Jerk Green-Band Walk x 10 Steps each direction Then, 5 Rollover + Split Stretch 10 Lateral Squats 10 Bird Dogs with a 3 count glute contraction on each rep...
Wednesday February 19Warm-upAMRAP 7: 30s Row or Bike @easy pace 30 Single Unders 30 Shoulder taps 30 Double Under Attempts or Double Unders Then, Spend 10:00 reviewing Pull-upsMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 with a partner: 1k Row 30 Pull-ups 30 Overhead Squats (95, 63) - Goal: Split work as you'd like -...