Friday February 7Warm-upCoaches ChoiceStrengthFloor Press (Build to a 2RM in 9 sets. Rest 2:00 )MetconMetcon (Time)4 Rounds, for time 21 Box Jumps (24, 20) 18/15 Cals on the Rower 9 Thrusters (115, 73) - Goal: Moderate effort throughout - 80% - thrusters don't need to be done...
Thursday February 6Warm-up With a barbell + foam roller + heavy band 2 Rounds of: 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam roll adductors x 30s each Then, 5 Rollover + Split Stretch 10 Lateral Squats 10 Bird Dogs with a 3...
Wednesday February 5Warm-up"Musical Medballs" SkillGymnastics Skill Work: - Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session. - Goal: Perform one skill that allows you to focus on improving position/technique.MetconMetcon (AMRAP - Rounds and Reps)For total rounds: With 11 Minutes...
Tuesday February 4Warm-upWarm-upUpper Body Warm With Shoulder Taps 10 Inch Worm 20 Air Squats 30 Jumping Jacks 40 Shoulder Taps 50 Single unders Then AMRAP 5 10 Banded Pass Thru 10 Banded Pull Aparts 10 Thoractic Rotations (5 Each Side)StrengthStrict Chin ups: 5 x 5-6. Rest 90s-2:00 - BW...
Monday February 3Warm-up3 Rounds with an empty bar: 8 Deadlifts 8 Power Cleans 8 Front Squats 8 Push Press 8 Back Squat 8 Goodmornings 8 Barbell Rows Rest 60s between rounds Then, Review Squat Clean Technique + Goals for today's strength workStrengthSquat Clean (Weight)Build to a 1RM in 10 sets. Rest 2:00 - Sets should look...
Sunday February 2Warm-upBP Lower Warm-up Consists of: With a barbell + foam roller + heavy band 2 Rounds of: 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges X-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...
Saturday February 1Warm-upCoaches ChoiceMetconPerform AMRAPs back-to-back with 4:00 Min rest in between.Metcon (AMRAP - Rounds and Reps)AMRAP 12 with a partner: 15 Power Snatches (115, 75) 15 Calorie Bike or Row 15 T2B - Goal: One person works at a time - split work evenly. Goal is to maintain...
01/31/2019Warm-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 Dogs with...
Thursday January 30Warm-up2 Rounds of: 6 Romanian Deadlifts 6 Power Cleans 6 Front Squats 6 Front Rack Reverse Lunges X-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 (10 total reps) Then, Review Power...
Wednesday January 29Warm-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 WeightliftingPush Press x1 Push Jerk...