Blog

10/05/2018Warm-up5 Minutes of rowing or Bike then: "Burgener Warm-up with a PVC" 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch Then, Transition to empty barbells spending another 5 minutes going through Snatch progressions Warm-upSpend 15 minutes working on proficiency with Hang...

10/04/2018Warm-upLight 400m Jog Then, 2 Rounds of with an empty bar: 5 RDLs 5 Muscle Cleans w. empty Bar 5 Front Squats 5 Jump Squats Rest as needed between sets Then spend 7 minutes on, Review Power Cleans on Coach Call x 2-3 reps x 2-3 sets.WeightliftingFront Squat Box Squat (Weight)EMOM 8: 3...

10/03/2018Warm-upAMRAP 8 w. a partner: One athlete rows 500m One athlete completes: 10 Walking Lunges 20 Shoulder Taps 30 Single UndersWeightliftingClean and Jerk (Weight)Clean and Jerk Doubles working to a heavy double in 18 Minutes MetconMetcon (Time)For time: 10-9-8-7-6-5-4-3-2-1 Power Cleans (115, 73) Push-ups *Calorie Row x 2 (20-18-16-14-12-10-8-6-4-2) Rx+ :(135, 93) (HSPU in place...

10/02/2018Warm-upWith a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Passes Foam Roller on each Lat 10 Thoracic Rotations each Then right into a 3-Way Banded Shoulder + Lat Stretch...

10/01/2018Warm-up50 ft of: Spider Man Lunge Inch worms with a Push Up Butt Kickers Broad Jumps Then Glute Activation: 2 Sets of: 10 Bird Dogs 10 Green Band Walk Left/Right 10 Banded Glute Ham Bridges WeightliftingOverhead Squat (Weight)1) Overhead Squat: Build to a heavy set of 3...

09/29/2018Warm-up15 Wall Slides 30 Thoracic Rotations (15 each) Then with a PVC Pipe Bergner Warm up 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch *Go through 5 reps of each stepMetconMetcon (AMRAP - Rounds and Reps)AMRAP 33 in teams...

09/28/2018Warm-up5 Minutes of Funnel Tag Then grab empty barbells and complete 3 Rounds of: 10 Bent-over Rows 8 Push Press 6 Barbell Curls 10s Side Plank each set *Empty Bar for all setsWeightliftingPush Press (Weight)1) Push Press: 10-8-6-4. Rest 2:00 – Build to a challenging set.Weightlifting2) Rollback Tricep Extensions: 3 x 15. Rest...

09/27/2018Warm-upAt a slow pace: Grab a barbell and complete: 3 Rounds of: 5 Power Cleans 5 Front Squats 5 RDLs *Add weight + repeat *Between rounds complete: 10 V-Ups 10 Glute BridgesWeightliftingFront Squat Box Squat (Weight)1) EMOM 8: 3 Front Box Squats @60% of Monday 2RM.Warm-up2) Power Clean + Front Squat: Build to Metcon...

09/26/2018Warm-up200m Jog then, Grab a light plate and complete: 50 Russian Twists (total) 40 Walking OH Lunges 30 G20H 20 Bent-over Rows (w. plate) 10 Burpees to the plate *Rest as needed between movements/reps. This should be done at a slow pace. Then, Run 200 metersWarm-upSpend 10 Minutes Reviewing/Warm-up all movements in the Metcon.MetconMetcon...

09/25/2018Warm-upHigh Knees up and back Butt Kicks up and back Power Skips up and back Let Swings, 10 front to back and 10 side to side Then: 3 Rounds of: 5 Hang Power Cleans 10 Hollow Rocks 15 Banded Pull-apartsGymnasticsPull-ups (Max reps)Strict Pull-ups: 3...