Blog

10/17/2018Warm-upAMRAP 8: 20 Single Unders + 20 DUs or Attempts 5 Muscle Snatch w. light barbell + 5 OHS Run 100 MetersWeightliftingPower Snatch x1 OHS x 2 (Weight)Every 2 Min for 6 Sets building to a Heavy Set for the Day MetconMetcon (Time)With a partner: Buy in: Row 2k Then, 2 Rounds...

10/16/2018Warm-upDB Warm-up w. 1 light DB 2 Rounds x 8 reps each: – Push Press Right – Push Press Left – Front Squat Right – Front Squat Left – 15 Hollow Rocks – 10 DB Front Rack Walking LungesGymnastics1) Pull-up Training Week 2: 4 Rounds of: 8-10 Wide Pronated Grip Inverted Rows 6-8 DB Hammer...

10/15/2018Warm-up3 Rounds of: 10 Walking Lunges 10 Green Band Walks Left 10 Green Bank Walks Right 10 Banded Goodmornings Rest as needed.WeightliftingDeadlift (Weight)Deadlift: 1RM. Rest 2-3:00MetconMetcon (Time)4 Rounds of: 15 Russian KB Swing (70/53) 10 Front Squats at 60% 500 Meter Row Rest 90 sec...

10/13/2018Warm-upPartner Up into Teams of 2 and complete perform: 2 Power Cleans + 2 Push Press each athlete *Resting partner performs 15s Plank 2 Power Cleans + 2 Front Squats each athlete *Resting partner performs 10s Side Plank 2 Power Cleans + 2 Front Squats + 2 Push...

10/12/2018Warm-upTabata: 8 x 20s work/10s rest: 1a) Single Unders 1b) Banded Pull-aparts Then, 3 Way Banded Shoulder-Lat Stretch x 20-30s each positionWeightliftingPush Press (Weight)Push Press: Build to a 2RM. Rest 90s. – Reset on each repMetconMetcon (Time)For total time: 21 S20H (135, 93) 800 Meter Run Rest 2:00 15 S20H (155, 103) 600 Meter...

10/11/2018Warm-upHigh Knees up and back Butt Kicks up and back Power Skips up and back Spider Man Lunge 2x each leg Leg Swings 90 Degree Hip Rotation Then, Glute Activation with Green Band WeightliftingFront Squat Box Squat (Weight)EMOM 6: 3 Front Box Squats @70%, every 60s.Warm-up3 Rounds: 3 Russian Swings +...

10/10/2018Warm-upRowling with a partner x 8 rounds. Rest partner will complete with a DB: 5 DB Push Press right 5 DB Push Press left 5 Thoracic Rotations each sideWeightliftingClean and Jerk (Weight)Clean and Work: 4-5 sets x 2-3 reps per set. Rest 60-90s between sets. – The goal is...

10/09/20189Warm-upRun 400 Meters, Then, 7 Minutes of Pose Running Drills, Then Run 400 meters again trying to apply the pose running mechanics. + Review Strength Work x 5 minutes.GymnasticsInverted Row Supinated Grip (Max reps)Pull-up Training Week 1: 4 Rounds of: 8-10 Supinated Grip Inverted Rows 25 Banded Pull-aparts Rest 90s-2:00 between rounds. Rx+ *Perform 5 Rounds...

10/08/2018Warm-upPower Skips up and back Knee Grabs one way Toy Solider one way Walking Lunges with a twist one way High Knees one way Back Peddle Then, 2 Rounds with an empty barbell 3 Deadlifts 3 Hang Power Cleans 3 Front Squats 3 Squat Cleans 10 Bird Dogs (total) *Add weight after each...

10/06/2018Warm-upWith your partner: 30 Partner Wallballs 30 Hanging Knee Raises 30 DB Hang Power Clean + Jerk 100 Ft. Partner Wheelbarrow 2 each side DB Turkish Get-up 30 Partner Wallballs *One person works. Split in half (other than the partner wallballs)MetconMetcon (AMRAP - Reps)In teams of 2: AMRAP 5: Partner Wallballs (20, 14) Rest 60s AMRAP...