Blog

12/27/2018Warm-upGrab a PVC and complete: 10 Around the World 10 Pass Thru 10 Overhead Squats 10 Hang Muscle Snatch 10 Overhead SquatsWeightliftingPaused Front Squat (Weight)Paused Front Squat: 6 x 3 @75%, every 90s. – 1 Second Pause on each rep – Take 4 sets to build to 75% before starting the clockWarm-up3...

12/26/2018Warm-upHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Toy Solider one way Lunge with a twist one way Then, Grab barbells and with your partner: (2 x through each) 1 person performs burpees while the other person completes 1 round...

12/24/2018Metcon12 Days of Christmas (Time)12 Days of Christmas For time: ** performed like the song… 1 Clean & Jerk, 225/153) 2 Muscle-ups 3 Box Jumps, 24/20 in 4 Hang Squat Snatches, 115/73 5 Bar Facing Burpees 6 Push Press, 115/73 7 Pistols 8 Toes-to-bars 9 Wall Balls, 20/14 10 Chest-to-bar Pull-ups...

12/22/2018WeightliftingHang Power Clean Complex (Weight)Hang Power Clean x1 Front Squat x1 Jerk x1take 15 Minutes and work to a heavy complex MetconMetcon (AMRAP - Rounds and Reps)AMRAP 16 with a partner 30 HPC (135/93) 30 Lateral Burpees 30 DB Thrusters (50/35) 30 Lateral Burpees ...

12/21/2018Warm-upWith a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Passes Foam Roller on each Lat 10 Thoracic Rotations eachWeightliftingBench Press (Weight)1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 60s. – Rest longer...

12/20/2018Warm-upGrab a set of Dumbbells and Bar then complete: 2 Rounds of: 10 Reverse Lunges in place (alternating, total) 5 DB Front Squats 10 RDLs w. bar 10 Bird-dogs, 5 each side. Then, Take 5 Minutes to Review Cleans Take 5 Minutes to Review + Warm-up Box SquatsWeightliftingBox Squats (Weight)1) Wide Stance Back...

12/19/2018Warm-upWith an empty barbell: 2 rounds of: 5 Deadlifts 5 Front Squats 5 Front rack Rev Lunges ea. 5 Good Mornings 5 Yoga Push-ups OR Knee Push-upsWarm-up1a) Deadlift: 3 x 3, adding weight each set. Rest 30s. 1b) HSPU Warm-up: 3 x 3. Rest 30s. 1c) Goblet Squat Warm-up: 3 x 5. Rest...

12/18/2018Warm-upGrap a light band then perform: 50 Jumping Jacks 40 Air Squats 30 Shoulder Taps (Left + Right = 1) 20 Scorpions (total) 10 Yoga Push-ups Then with your band: 10 Pass Thru 20 Banded Pull-aparts 10 Around the World (5 each) 20 Banded Pull-apartsWeightliftingSplit Jerk (Weight)EMOM 8: Minutes 0:00-4:00: 2 Jerks @75% Minutes 5:00-8:00: 2 Jerks...

12/17/2018Warm-upWith a barbell + foam roller + heavy band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then, 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Birg Dogs with a 3 count...

12/15/2018MetconMusical Wall Balls MetconMetcon (AMRAP - Rounds and Reps)5 Stations of: 1) Max Broad Jump x 3 Attempts 2) Max Burpees in 2 Minutes 3) Max Air Squats in 2 Minutes 4) Max Push-ups in 2 Minutes 5) AMRAP 8 with a partner of: 5 Calorie Bike 5 Power Snatch (95, 63) 5...