11/29/2019Warm-up1) Foam roll adductors x 1-2 spots x 1-2 inches + 20-30s each spot 2) 2 Rounds of: 10 Banded Pull-aparts 10 Single Leg Glute Hip Thrusts 3) 3 Rounds of: Tempo Goblet Squat x 5 Russian KBS x 5 4) Review Clean - this will progress right into...
11/28/2019Metcon12 Days of Thankfulness (Time)"12 Days of Thankfulness" 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Strict Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35...
11/27/2019Warm-upPVC Game * every time PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: 10 Burpees 3rd Drop: 10 Hollow Rocks 4th Drop: 10 V-Ups + 10 Air Squats WeightliftingPower Snatch (Weight)Every 2 Minutes for 6 Sets Power Snatch 1.1.1 5 Seconds between reps Building MetconMetcon (Calories)EMOM 21 Minute...
11/26/2019Warm-up3 rounds of 8 Bent-over Barbell Rows 8 Hang Power Cleans 8 Front Squat 8 Push Press 15 Banded Pull-aparts 15 banded pushdowns Then, Review all of today's metcon movements - Hang Power Clean - Front Squat - Push PressWeightliftingLandmine Press (Weight)1a) Half-Kneeling Landmine Press: 4 x 8 ea. No rest. - 2 warm-up sets...
11/25/2019Warm-up3 Rounds of: 5 Romanian Deadlifts 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Bent-over Barbell Rows Rest 40-60s, add lightweight. Then, Warm-up + Review Glute Hip ThrustsWeightliftingbarbell glute ham bridges (Weight)Glute Bridge: 5 x 5. Rest 90s. - 3 Warm-up sets then 5 challenging work setsWarm-upMetcon Warm-up: 3 rounds...
11/23/2019Warm-upCoaches Choice THen Review and warm up Then, Review + warm-up: -Burpees - Wall balls - Sit-ups - Power Snatch - Double UndersMetconMetcon (AMRAP - Reps)4 Rounds with a partner: 60s Max Burpees 60s Max Wall balls (20, 14) 60s Max Abmat Sit-ups 60s Max Power Snatch (75, 53) 60s Max Double Unders 60s Rest *One athlete...
11/22/2019Warm-upFoam Roll Lats and Thoracic Spine for 3 minuts Then 40 Shoulder Taps 30 dubs or single unders 20 Jumping Jacks 10 Inch Worm with Push Up Then AMRAP 3 of: 10 Over and Back + 10 Banded Facepull-aparts + 10 Banded Pull-apartsWeightliftingPush...
11/21/2019Warm-upAMRAP 10 at a slow pace of: 10 Box jump 10 Jumping pull-ups 10 KBS 10 BW Walking Lunges 10 T2B or Knee Lifts 10 Push Press 10 Back Extensions (or supermans) 10 Wall balls 10 Burpees 20 Double undersMetcon35 Min Cap Filthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping...
11/20/2019Warm-up1) Foam Roll Lateral Hip: 20-30 seconds each 2) 2 Rounds at a slow pace Barbell Complex of: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Push Press 5 Back Squats 5 Goodmornings 5 Bent-over Barbell Rows 10 X-Band Walks each direction Then, Review Power Clean + Hang Squat Clean CompleWeightliftingPower Clean x 2...
11/19/2019Warm-upFoam Roll Lats and Pecs 3 Minutes AMRAP 3 AMRAP 3 of: 10 Pass Thurs 10 Banded Facepull-aparts 10 Banded Pull-aparts Then: Half-Kneeling Landmine Press + Pull-up Set-up 4) Review all of today's metcon movements - T2B - OHS - Box JumpsWeightliftingLandmine Presses and pull ups are done as a super set Landmine Press...