10/02/2019It's Bring Your Friend to 643 Week!! Let's have some fun and show all your friends what an amazing place this is!!Warm-upEmpty Barbell Warm-up + Progressions 3 Rounds 3 Deadlifts 3 Muscle Cleans 3 Front Squats 3 Push Press 3 Power Clean 3 JerkWarm-upClean...
10/01/2019It's Bring Your Friend to 643 Week!! Let's have some fun and show all your friends what an amazing place this is!!Warm-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...
09/30/2019It's Bring Your Friend to 643 Week!! Let's have some fun and show all your friends what an amazing place this is!!Warm-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...
09/28/2019Warm-upRock, Paper, Scissor Game Then in teams of 2 15 Air Squats 15 Knee Lifts 10 Muscle Cleans 10 BW Glute Bridges *add weight to barbell 10 Power Cleans 10 Air Squats 10 T2B 10 BW Glute Bridges *add weight 6 Power Cleans 10 BW Glute BridgesMetconMetcon (AMRAP - Rounds and Reps)AMRAP 40: 30 Power Cleans (135,...
09/27/2019Warm-up2 Rounds of 20s Work/10s Rest of: 1a) Abmat Sit-ups 1b) Alt. Box Step-ups 1c) Banded Pushdowns 1d) Banded Pull-aparts *Move through all 4 movements for a total 2 rounds eachWeightliftingBench Press (Weight)Bench Press: Build to a 1RM in 8-10 sets. Rest 2:00 - Build to a 1RM (1+ = 3-4...
09/26/2019Warm-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...
09/25/2019Warm-upTeams of 3 600 Meter Row Then 50 Double Unders 40 Wall Balls 10 Deadlifts 10 BW Glute Bridges *add weight 8 Deadlifts 10 BW Glute Bridges *add weight 6 Deadlifts 10 BW Glute Bridges *Rest as needed between sets of deadlifts MetconMetcon (Time)In teams of 3: Buy-in: 2 Mile Run (split as desired) Then, 3 Rounds of: 150 Double...
09/24/2019Warm-up20 Wall Slides 20 Hollow Rocks 20 Shoulder taps 20 Banded Pass Thru Then 3 Shoulder Press 10 Push Ups 2 Split Jerk. 10 Jumping Jacks Then on the coaches call: 1 Push Press + Push Jerk + 1 Split Jerk resetting between reps.WeightliftingPush Press x1 Push Jerk x1 Split Jerk x1 (Weight) Push...
09/23/2019Warm-up3 Minute Row Then 10 Cook Squats + Overhead Reach 10 Cossack Squats (total) 10 Reverse Lunges (5 each) 6 DB Front Squats (2 DBs) 3 Jumping Air Squats 6 DB Hang Power Cleans 3 Jumping Air Squats 6 DB Hang Squat Cleans 3 Jumping Air Squats WeightliftingBack Squat (Weight)Back ...
09/20/2019Warm-up2 rounds of 8 Bent-over Barbell Rows 8 Muscle Cleans (Round #2 switch to Hang Power Cleans) 8 Thrusters 8 Barbell Curls 15 Banded Pull-aparts 15 Banded Triceps PushdownsGymnasticsChest-To-Bar Pull-ups (Max reps)Chest to Bar Pull up skill work then C2B Pull-ups Rx+:(50-75 reps - accumulate) Rx: (30-50 - accumulate) L3: (Regular Pull-ups x 30-40 -...