Blog

11/08/2018Warm-upAMRAP 7: 10 Green Band Walks Left + Right 10 Banded Goodmornings 10 RDLs w. an empty barbell 10 WallballsWeightliftingSquat Clean (Weight)Squat Clean: 8 x 2 @75% of Monday, every 90s. – reset between all repsWarm-upMetcon Prep: Touch n Go Deadlift building to Metcon weight performing sets of 2-3 reps....

11/07/2018Warm-upFoam Roll for 3 mInutes Then PVC Game: 1 st Drop = 5 Burpees 2nd Drop = 10 walking lunge steps 3rd Drop = 10 Hollow Rocks 4th Drop = 5 Bupees MetconMetcon (Time)Every 4:00 x 4 Sets: Run 400 Meters 12 BB Front Rack Alternating Step-ups (24, 20)...

11/06/2018Warm-upHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Leg Swings 10 Front to back 10 side to side 10 Yoga Push ups Coach Led Hang Power Snatch work x 7 Minutes – Hang Muscle Snatch – OHS –...

11/05/2018Warm-upGrab a light KB + 10 Reps of each movement. – Walking Lunges – Russian Swings – Air Squats – Yoga Push-ups – Goblet Squats – Thoracic Rotations each side – Hollow Rocks – American Swings – Burpees WeightliftingSquat Clean (Weight)1) Squat Clean: 1RM. Rest...

11/03/2018Warm-up400 Meter Run then partner up 30 Partner Wall Balls 30 Burpees Switching every 5 30 Cal Row Switching every 5 200 Meter Run together MetconSgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned...

11/02/2018Warm-upKB Warm-up with 1 KB 10 Single Arm KBS (5 each) 10 1-Arm KB Squats (5 each) 10 Single Arm Push Press (5 each) 10 Single Arm KB Rows (5 each) 10 Single Arm Reverse Lunges (5 each) 10 KB Figure 8s 10 Burpees Then,...

11/01/2018Warm-up20 Reverse Lunges (total alternating) 20 Hollow Rocks 20 Scorpions (total) 20 2 Count Mountain Climbers 20 Air Squats 20 Jumping Jacks 20 Shoulder Circles forward 20 Shoulder Circles backward WeightliftingDeadlift (Weight)8 x 2 @ 80% Every 60 SecWarm-up Bear Complex: Build to Metcon Weight...

10/31/2018Warm-upCoaches Oly Progressions Minutes 3:00-11:00 Snatch Progression of Coaches Choice 11:00-19:00 Clean and Jerk Progressions of Coaches Choice WeightliftingSnatch (Weight)Snatch: 14 Minutes performing sets of 2. Rest 60-90s between sets.Clean and Jerk (Weight)Clean + Jerk: 14 Minutes performing sets of 2. Rest 60-90s between setsOverhead Squat...

10/30/2018Warm-upRun 400 Meters Then grab boxes + barbells + medballs 3 Rounds of: 6 Hang Muscle Cleans 6 Push Press 6 Step-ups (round two switches to box jumps w. step down) 6 Wallballs *Rest 60s + repeat at a faster pace. Add lightweight to the barbell. Then, Perform 1 More round with the weight...

10/29/2018Warm-up20 Walking Lunges (BW) (total) 20 Banded Goodmornings (squeeze glutes) 20 Scorpions (total) 20 Green Band Walks (10 left + 10 right) 20 Glute Bridges with green band 20 Air Squats Then, Grab a barbell and set-up in a rack 3 Sets of 3 of Practicing 1 1/4 Front Squat.Weightlifting1 1/4 Front Squat...