12/23/2019Warm-upAMRAP 8 at a slow pace of: Barbell Complex of: 5 Deadlifts 5 Power Cleans 5 Front Squats 5 Push Press 5 Back Squats 5 Goodmornings 5 Barbell Rows 10 Green Band Walks each direction Then, Review Power Clean WeightliftingPower Clean (Weight)Power Clean: Build to a 1RM in 10 sets. Rest 2:00 - Sets should look like...
12/21/2019Warm-upPartner Abmat Pizza Game: *This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow. *Note: The wheelbarrow will serve as a core/shoulder warm-up =)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 with a...
12/20/2019Warm-up1) 10 Inch Worm w. Push-up + Air Squats + 30 Jumping Jacks + 40 Single Unders + 50 Shoulder taps 2) Foam roll lats: x 60 seconds per side 3) AMRAP 4 of 8 Over and Back + 8 Banded Facepull-aparts + 8 Banded Pull-aparts...
12/19/2019Dynamic 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 Warm-upAMRAP 3 - 5 KB RDLs (squeeze...
12/18/2019Warm-upBurgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a...
12/17/2019Warm-up1) 10 Inch Worm w. Push-up + Air Squats + 30 Jumping Jacks + 40 Single Unders + 50 Shoulder taps 2) Foam roll lats: x 60 seconds per side 3) AMRAP 4 of 8 Over and Back + 8 Banded Facepull-aparts + 8 Banded Pull-aparts...
12/16/2019Warm-up foam roll legs for 3 minutes 2) AMRAP 5 of: Cossack Squats, 5 per side Bird Dogs x 5 ea Banded Glute Bridge x 5 3) AMRAP 3 of: Squat Clean Thruster w. empty barbell x 3 Kneeling Jumps + Vertical Jump x 3 4) Review Front Box SquatsWeightliftingFront Squat...
12/14/2019Warm-upAB MAT Volleyball!!!MetconMetcon (AMRAP - Rounds and Reps)n teams of 2 AMRAP 30: Buy-in: 400 Meter Farmer Carry Then with the remaining time Max Rounds of: 30 Box Jump Overs (24, 20) 30 Squat Snatch (115/78) 30 Kipping Handstand Push-ups *ALL WORK is split as needed with one person working at a...
12/13/2019Warm-up1) foam roll lats: x 60 seconds per side. 2) AMRAP 4 of: Thoracic Rotations x 5 each Over and Back x 8 Banded Facepull-aparts x 8 Banded Pull-aparts x 8 3) AMRAP 3 of: Push-ups x 5 Partner Med ball passes x 10 4) Review Strength/Metcon Movements - Strict Pull-ups - Rollback...
12/12/2019Warm-up foam roll legs for 3 minutes 2) 3 Rounds of: Bird Dogs x 5 ea. Banded Glute Bridge x 5 2) 3 Rounds of: Tempo Goblet Squat x 3 Air Jump Squats x 5 3) Training Prep Deadlift Warm-up + ReviewWeightliftingDeadlift (Weight)10 x 3 @ 65% Every...