Blog

05/20/2019Warm-upEasy 300 meter Run Then grab jump ropes, DBs, and Barbells, Take athletes through all movements starting with: 30 Single Unders 10 BB Split Squats each side 10 DB Neutral Grip Bench Press 10 Hang Muscle Cleans 10 Hang Power CleansWeightliftingSplit Squat (Weight)1a) Barbell Split Squats: 4 x 6 ea. Rest...

05/18/2019Warm-upWith your partner: Run 400 Meters with a medball Then, 30 Partner Wall balls 30 KB SDHP (15 each) 30 Ground to Overhead with a plate (15 each) 30 Ft. Front Rack Carry (30 ft. each) Then, 400 Meter run with medball *Pass the medball off during the run however people likeMetconMetcon (AMRAP -...

05/17/2019Warm-upPVC Game * every time PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: Spiderman Stretch x 20s each 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 V-Ups + 10 Air Squats *Progressively make the PVC game harder so you have at least 4 drops Then, Grab barbells and complete: 2...

05/16/2019Warm-up3 Rounds of: 5 Romanian Deadlifts 5 Sumo Stance Romanian Deadlifts 5 Front Squats 5 Back Rack Reverse Lunges each Leg 5 Goodmornings 5 Wide Stance Back Squats Rest 40-60s, add light weight. Then, Set-up for Box Squats, Farmer Carries, and High Box Jumps reviewing all movements.WeightliftingBox Squats (Weight)1) Wide Stance Box Squat: 6...

05/15/2019Warm-upAt a slow pace: 10-8-6-4-2 Squat Thrusts Air Squats *Run 100 Meters after each round Then, Review: – Handstand Hold or OH KB Hold – Iso Dynamic Double KB Rows – Green Band Walks – Push-upsMetconMetconEMOM 10: ODD Minutes: 20 Iso Dynamic Double KB Rows (total reps) EVEN Minutes: 20s Handstand HoldMetconMetcon (Time)EMOM 10: ODD Minutes: 15 Air...

05/14/2019Warm-up50 Single Unders 5 Shoulder Press 10 Bent-over Barbell Rows 40 Single Unders 5 Push Press 10 Bent-over Rows 30 Double Unders or Attempts 5 Push Jerk 10 Bent-over Rows 20 Double Unders or Attempts 5 Hang Muscle Snatch 10 Double Unders 5 Hang Power Snatch Then, The remainder of Warm-up take people to rack and warm-up Push Press...

05/13/2019Warm-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 WeightliftingSumo Rack Deadlift (Weight)1) Sumo Rack Deadlift:...

05/11/2019Warm-up"Musical Medballs"MetconMetcon (AMRAP - Rounds and Reps)In teams of 3 with a running clock: 0:00-15:00 AMRAP: 600 Meter Run 90 Wall balls (20, 14) 180 Double UndersMetcon (AMRAP - Rounds and Reps)17:00-32:00 AMRAP: 600 Meter Medball Run (20, 14) 60 DB Hang Power Cleans (50, 35) 120 Air SquatsAuxillary Work5 Min light...

05/10/2019Warm-upGrab Barbells and a Band: 3 Rounds of: 8 Barbell Rows (pronated grip for round 1 + 2, supinated for round 3) 8 Push Press 15 Banded Pushdowns 15 Banded Pulldowns Then, 3-Way Banded Shoulder/Lat Stretch x 30s each position.GymnasticsPull-ups (Max reps)Strict Wide Grip Pull-ups: 4 x 5-6. Rest 90s. – Perform all...

05/09/2019Warm-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 WeightliftingBox Squats (Weight)1) Wide Stance Box Squat:...