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06/25/2018Warm-upWith a barbell + foam roller + heavy band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Banded Walks x 10 Foam Roll each Adductor x 10 passes each Then, 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction...

06/23/2018Warm-upWith a barbell done with your partner: 3 Squat Cleans each 3 Push Press each 10 Air Squats each 10 Push-ups each 3 Squat Cleans each 3 Push Press each 10 Wallballs each 10 Barbell Rows each 10 Pull-ups eachMetconMetcon (AMRAP - Rounds and Reps)AMRAP 15 w. a partner: 3 Squat Cleans Thrusters (135, 93) 8...

06/22/2018Warm-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: 3 Hang Muscle Snatch 3 OHS 3 Hang Power Snatch on Coaches CallWeightliftingHang Power Snatch (Weight)EMOM 12: ODD...

06/21/2018Warm-up"Joe DeFranco Limber 11" https://www.youtube.com/watch?v=FSSDLDhbacc Foam Roll IT Band Foam Roll Adductors SMR Glutes (lax ball) Bent-knee Iron Cross Rollovers into V-sits Rocking Frog stretch Fire Hydrant circles Mountain Climbers Cossack Squats Seated Piriformis stretch Rear Foot Elevated Hip Flexor stretchWeightliftingPower Clean x1 Front Squat x1 Jerk x1 (Power or Split) (Weight)Power Clean + Front Squat...

06/20/2018Warm-upFoam Roll x 20s each: – IT Bands, Lats, Thoracic Spine Then, Abmat Pizza game *For each drop complete 5 Air Squats 5 Abmat Sit-ups 20 Mountain ClimbersMetconMetconAMRAP 10 with a partner 60 yard Sledpull Powerwalk @heavy. Transition 1 minute then AMRAP 10 with a partner Farmer Carry x 60 yards. Transition 1 minute Then AMRAP 10 w....

06/19/2018Warm-upGrab a KB and a Foam Roller Complete: 20s on Hamstrings 20s IT Bands 20s on Thoracic Spine Then complete: 10-8-6-4-2 Russian Swings on first two sets. Then full American Swings on last 3 sets. Goblet Squats *Short run after each set that takes about 15-20 seconds.WeightliftingFront Squat (Weight)20 minutes 1 1/4 Front...

06/18/2018Warm-upAMRAP 5 of: 10 Walking Lunges w. a twist 30 Double Unders 20 Jumping Jacks Then with a barbell, 2 Sets of: 8 BB Rows 8 Hang Muscle Cleans 8 Yoga Push-ups 25 Banded Pull-aparts Rest as needed between sets. WeightliftingHang Power Clean x1 Hang Squat Clean x1 (Weight)Hang Power Clean + Hang...

06/16/2018Warm-upFunnell Tag 25 second rounds for 5 rounds Then in with your team complete: 30 Wallballs 30 KBS 400 meter RunMetconMetcon (AMRAP - Rounds and Reps)AMRAP 28 with a partner: 60 KBS (53, 35) 60 Wallballs (20,14) 800 Meter RunAuxiliary WorkFarmer Carry: 4 x 100 Meters, AHAP. Rest 90s....

06/15/2018Warm-upFoam Roll Lats x 30s each then, (done with an empty barbell) 10-8-6-4-2 Barbell Rows Hang Muscle Cleans Push Press Barbell CurlsWeightliftingFloor Press (Weight)Floor Press: 9 x 3 @65-70% of Tuesday, every 60s. – change grip every 3 sets ie. close, medium, wide.Inverted Row Supinated Grip (Max reps)Inverted Rows, Supinated Grip: 4...

06/14/2018Final week of speed work with PC + FS + Jerk. Your loading should be slightly heavier this week but remember you should not be failing on any sets.Warm-upFoam Roll 2 minutes 3 Rounds 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Push Press 5 Back Squat 5 Goodmornings 5 Rows Rest 40-60s,...