11/02/2018Warm-upKB Warm-up with 1 KB 10 Single Arm KBS (5 each) 10 1-Arm KB Squats (5 each) 10 Single Arm Push Press (5 each) 10 Single Arm KB Rows (5 each) 10 Single Arm Reverse Lunges (5 each) 10 KB Figure 8s 10 Burpees Then,...
11/01/2018Warm-up20 Reverse Lunges (total alternating) 20 Hollow Rocks 20 Scorpions (total) 20 2 Count Mountain Climbers 20 Air Squats 20 Jumping Jacks 20 Shoulder Circles forward 20 Shoulder Circles backward WeightliftingDeadlift (Weight)8 x 2 @ 80% Every 60 SecWarm-up Bear Complex: Build to Metcon Weight...
10/31/2018Warm-upCoaches Oly Progressions Minutes 3:00-11:00 Snatch Progression of Coaches Choice 11:00-19:00 Clean and Jerk Progressions of Coaches Choice WeightliftingSnatch (Weight)Snatch: 14 Minutes performing sets of 2. Rest 60-90s between sets.Clean and Jerk (Weight)Clean + Jerk: 14 Minutes performing sets of 2. Rest 60-90s between setsOverhead Squat...
10/30/2018Warm-upRun 400 Meters Then grab boxes + barbells + medballs 3 Rounds of: 6 Hang Muscle Cleans 6 Push Press 6 Step-ups (round two switches to box jumps w. step down) 6 Wallballs *Rest 60s + repeat at a faster pace. Add lightweight to the barbell. Then, Perform 1 More round with the weight...
10/29/2018Warm-up20 Walking Lunges (BW) (total) 20 Banded Goodmornings (squeeze glutes) 20 Scorpions (total) 20 Green Band Walks (10 left + 10 right) 20 Glute Bridges with green band 20 Air Squats Then, Grab a barbell and set-up in a rack 3 Sets of 3 of Practicing 1 1/4 Front Squat.Weightlifting1 1/4 Front Squat...
10/27/2018Warm-upFunnell Tag x 5 Minutes Then, Grab barbells + Team up 2 Rounds with 1 athlete completing a full round at a time. Each athlete will complete 2 rounds of this: 5 Box Jumps w. step down 5 Power Snatch w. empty bar 5 OHS w. empty barWarm-upPower Snatch + Overhead...
10/26/2018Warm-upWith a partner and a medball complete: 400m Medball Run Then, 30 Partner Wallballs 30 Push-ups WeightliftingPush Jerk (Weight)Push Jerk: 15 Minutes to build to a moderate single or work technique. Rest 90s-2:00 between heavier sets.MetconMetcon (AMRAP - Rounds and Reps)AMRAP 15: 5 Pull-ups 7 Push-ups 9 Wallballs (20, 14) Rx+:(C2B Pull-ups) (Handstand...
10/25/2018Warm-up400m Jog Then, 3 Rounds of: 5 Hang Muscle Snatch 5 Overhead Squats 5 Burpees Over the Bar Rest 40-60s, add light weight. Then, Review Front Rack CarriesWeightliftingOverhead Squat (Weight)Overhead Squat: 5 x 4, adding weight each set. Rest 90MetconMetcon (Time)4 Rounds of: 100 Ft. Front Rack Carry (Athlete Choice of weight) 15 Overhead Squats...
10/24/2018Warm-up12 Minutes of Pose Running Drills Concluded with a 400 Meter Run to apply drillsMetconMetcon (Distance)30 Minutes on the Clock with a partner: 400m Farmer Carry (70s, 53s) Remaining time: Max Distance Run *One person works. Split however desired. *Score = total distance completedAuxiliary WorkAccumulate: 100 Banded Pushdowns...
10/23/2018Warm-upAbmat Pizza Game x 6 Minutes *For every drop complete 10 Banded Pull-aparts + 10 Thoracic Rotations + 6 Minutes to Review Rope Climb TechniqueGymnasticsPull-up Training Week 3: 4 Rounds of: 8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep) each 20 Banded Facepull-aparts Rest 90s...