Blog

11/20/2018Warm-upGrab a barbell 3 Rounds w. an empty barbell 5 Hang Muscle Snatch 5 Knee Lifts 5 Hang Muscle Snatch 5 Kipping Knee lifts 5 Hang Power Snatch 5 T2BGymnasticsEMOM 8: ODD Minutes: Handstand Hold x a total of 40s of work. Rx+:(Free Standing Handstand Holds or Handstand Walking) EVEN Minutes: 10 Double...

11/19/2018Warm-upSoftball or LAX Ball in Glutes x 60s each, 10-8-6-4-2 RDLs Muscle Clean from below the knee Front Squat Front Rack Reverse Lunge (total reps) Barbell RowWeightliftingBack Squat (Weight)Back Squat 3 x 5, 3 x 3, adding weight each set. Rest 2:00-3:00 minBench Press (Weight) Bench Press: 3 x 10, 3...

11/17/2018Warm-upFor 5 MInutes Powerwalk Races Then with the Remaining time of your 12 Minute Warm-up, Warm-up Power Snatches and WallballsMetconMetcon (AMRAP - Rounds and Reps)In a 30 Minute Window in Teams of 3: 4k Row Remaining time AMRAP: 30 Wallballs (20, 14) 30 Power Snatch (95, 63) 30 T2B...

11/16/2018Warm-upAt a slow/consistent pace: 10-8-6-4-2 Air Squats Squat Thrusts Hollow Rocks Then, Grab a band and complete 50 Banded Pulldowns 50 Banded Pushdowns Spend 10 Minutes on Reviewing Pull-up and Push-up scaling MetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5...

11/15/2018Warm-upGrab a band and complete: 2 Rounds of: 10 Walking Lunges 10 Banded Goodmornings 10 Green Band Walks Left 10 Green Band Walks Right Then, proceed to get barbells out and review squat cleans.WeightliftingSquat Clean (Weight) 3 x 2 @80% of Last Monday, every 60s. – reset between all repsSquat Clean (Weight)3 x...

11/14/2018Warm-upHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back 5 Inch Worm with Push up Leg Swings 10 front to back 10 side to side 30 Banded Pull Aparts Then 3 Rounds 3 Hang Muscle Cleans 3 Hang Power...

11/13/2018Warm-up--10 Yoga Push-ups – 15 Slow Banded Pull-aparts – 10 Scorpions – 15 Slow Banded Pull-aparts – 10 Reveres Lunges in place – 15 Slow Banded Pull-aparts – 10 Yoga Push-ups Review – DB Bench Press, 1-Arm KB Rows, DB OH Carries, Russian Twists w. plate, DB Hammer Curls performing 10 reps with...

11/12/2018Warm-upGet all equipment ie. barbell, box perform AMRAP 8 of: 5 Deadlifts 5 Thrusters 10 Alt. Step-ups 100m RunAndy (Time)For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts, 115 lb. 1.5-mile run 75 deadlifts, 115 lb. 50 box jumps, 24 in. 25 thrusters, 115 lb. U.S. Army Sgt. 1st Class...

11/10/2018Warm-upAbmat Pizza Game x 6 Minutes *For each drop complete: 5 Air Squats 5 Push-ups 5 Hollow Rocks Then, Review Hang Power Clean + S20H T2BMetconMetcon (AMRAP - Rounds and Reps)In teams of 2 with a running clock: AMRAP 0:00-15:00 10 Hang Power Cleans + Jerk (135, 93) 20 Push-ups 30 T2B 40 Air Squats 50 Calorie RowMetcon...

11/09/2018Warm-up10 Yoga Push-ups – 15 Slow Banded Pull-aparts – 10 Scorpions – 15 Slow Banded Pull-aparts – 10 Reveres Lunges in place – 15 Slow Banded Pull-aparts – 10 Yoga Push-ups – Put band on pull-up and complete 45 Banded Pushdowns in as few of sets as possible.WeightliftingBench Press (Weight) Close Grip...