10/14/2019Warm-upWarm up Lower BodyWith 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 Bird Dogs with...
10/12/2019Warm-upCoaches Choice MetconMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP 25 25 Power Cleans (115/78) 50 Toes to Bar 100 Air Squats 50 Push ups 100 Cal Row Auxillary Work10 Min Light bike or row ...
10/11/2019Warm-upFoam Roll Thoracic Spine 1-2 inches + 20-30s each spot Then Thoracic Rotations: 2 x 10 ea. Then 2 Rounds of: 10 Pass Thrus 10 Banded Facepull-aparts 10 Banded Pull-aparts Then for 10 Minutes Jerk Drills WeightliftingSplit Jerk (Weight)Split Jerk: Heavy Double in 10 sets. Rest 2:00 - Intermediate: Moderate Double - Beginner: 8...
10/10/2019Warm-upFoam roll hamstrings x 1-2 spots 1-2 inches + 20-30s each spot Active Straight Leg Raises: 3 x 5 ea. Bird Dogs: 3 x 5 ea. Then 2 Rounds of: Banded Glute Bridge x 10 Green Band Walk x 10 left + right Then Review + perform 3-5 reps of each with a...
10/09/2019Warm-upRow 1k in two heats - resting athletes foam roll each lat x 1-2 inches x 20-30s per spot. Then with band - 10 Over and Back - 10 Around the World - 10 OHS Then, 10 Cook Squats w. OH Reach 10 Thoracic Rotations each side Then Muscle Snatch with an empty barbell:...
10/08/2019Warm-upUp and Back with High Knees Butt Kicks Lateral Shuffle Power Skips 2 Rounds of 5 Push Press 5 Push Jerk 5 Burpees 5 Air Squats Gymnastics1a) Rope Climb: 4 x 2-3. Rest 45s. - Rx+: L-Sit Rope Climb - Rx: Legless Rope Climb - L3: Rope Climb w. legs 1b) Strict...
10/07/2019Warm-upFoam Roll Hip Flexors 30 sec each Hip Flexor Stretch (Couch Stretch ) x 45s each side Bird Dogs: 3 x 5 ea. Banded Glute Bridge: 3 x 5. Rest 30s. Then 3 Rounds of: 5 Tempo Goblet Squats 5 KB RDLsWeightliftingPower Clean (Weight) Power Clean: Build to a heavy double...
10/05/2019Warm-up"Musical Medballs" Warm-up - Deadlifts, C2B Pull-ups, Alt. Pistols *How to scale pistolsMetconMetcon (AMRAP - Rounds and Reps)AMRAP 30 w. a partner: 400 Meter Run 20 Deadlifts (225, 153) 400 Meter Run 20 C2B Pull-ups 400 Meter Run 20 Alternating Pistols *One person works - split however desired. YES.. EVEN THE RUN this week :))...
10/04/2019Warm-upUpper Body Warm up 3-Way Banded Shoulder + Lat Stretch x 30s each position With 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 eachWeightliftingDumb Bell Bench Press (Weight)1a)...
10/03/2019Warm-upHIgh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then with a Band 10 Pass-Thru - 10 Around the World - 10 OHS Then, 10 Cook Squats w. OH Reach 10 Thoracic Rotations each sideWeightliftingSnatch (Weight)Squat Snatch: 10 x 2....