08/15/2019Warm-upHigh knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back 3 Rounds 20 Single Leg Glute Bridges each side with a 2-second pause at the top 15 Banded Green Band Walks (Left then Right) 10 TEMPO (2 second...
08/14/2019Warm-up3-4 rounds of: 1 Min Row 20 S/L Glute Bridges (10 per side) 20 Banded Pull-aparts 20 Banded Pass Thru 10 Slow OHS ***start with PVC and move to barbell after one or two roundsWeightliftingOverhead Squat (Weight)1) Overhead Squat: 5 x 4. Rest 90s. - add weight each setRDL (Weight)2a) Single Leg...
08/13/2019Warm-up400m jog, Then, With a light KB, perform the following x 10 reps each. 1-Arm Russian KB Swing - R 1-Arm Russian KB Swing - L KB Push Press - R KB Push Press - L Single Arm KB Row - R Single Arm KB Row - LWeightliftingFloor Press (Weight)DB Floor Press -...
08/12/2019Warm-upWith a barbell + foam roller + green 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 a 3 count...
08/10/2109Warm-upPart A With a band 30-second pigeon pose each side 20 Banded Pulldowns 10 Slow Band OHS - band overhead as if it was a barbell -Part B 1 Round with a PVC and 1 Round with barbell 5 Hang muscle snatch 5 Hang power snatch 5 slow OHS 5 Power snatch from mid-shin...
08/09/2019Warm-up5 Minutes of: 10 Scorpions (5 each side) 5 Push up to Down Dog with 2 count pause in Down Dog 10 Table Rocks grab a light band Then, 5 Minutes of: 100 meter run 15 Banded Facepull-aparts 15 Banded Triceps PushdownsWeightliftingBench Press (Weight)1) Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00 - Build to a...
08/08/2019Warm-up 3 Rounds 20 Single Leg Glute Bridges (10 per side) 15 Banded Green Band Walks (Left then Right) 10 TEMPO (2 second down + 2 second at bottom + explode up) Goblet Squats 5 Squat JumpsWeightliftingBox Squats (Weight)1) Wide Stance Box Squat: 5 x 5 @65% of Monday's 3RM...
08/07/2019Warm-upPowerwalk Races Then, High Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Review Farmer Carry MetconMetcon (Time)For time with a partner: 1 Mile Farmer Carry (70, 53) 30:00 Time Cap *Whatever weight people choose it should be challenging to...
08/06/2019Warm-up*Grab a light band 2 min Row (slow) 20 Banded Pull-aparts 10 Wide Push ups :20-:30 second RKC Plank 90 second Row (Mod) 20 Banded Facepull-aparts 10 regular width push ups :20-:30 second RKC Plank 1 min row (fast) 20 Single Arm Banded Lat Pulldown (10 each) 10 close width push ups :20-:30 second RKC PlankGymnasticsPull-ups (Max...
08/05/2109Warm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats WeightliftingReview the Power Clean WeightliftingPower Clean (Weight)Power...