06/06/2019Warm-up2 Min AB or Row Then Lunge Complex 3 x per leg Then, 2 Rounds of: 10 Green Band Walk Right 10 Green Band Walk Left 10 Banded Goodmornings WeightliftingFront Squat Box Squat (Weight)1) Front Box Squat: 8 x 2 @60-65%, every 60s. – 3 warm-up sets, 8 work setsMetconMetcon (Distance)2) Broad...
06/05/2019Warm-up400m jog Then Warm Up 1 5 RDLs 5 Sumo Stance RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Bent-over Rows Rest 40-60s, add light weight. WeightliftingClean (Weight)Every 2 minutes for 7 sets Clean x 2 building to a heavy double MetconMetcon (AMRAP - Rounds and Reps)AMRAP...
06/04/2019Warm-upGrab Boxes and Barbells and complete: 10 Box Jumps 10 Barbell Push Press 10 Burpee Box Jumps 10 Barbell Push Jerk Then with the remainder of time: Review: – Rope Climbs – Strict Dips Gymnastics1a) Rope Climb: 5 x 1-2. Rest 45s. – Rx+: L-Sit Rope...
06/03/2019Warm-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 WeightliftingPower Snatchx1 OHS x3 (Weight)In 25 Minutes...
06/01/2019Warm-up400 M Partner up and grab all equipment: – KBs – Medballs – Set-up for HSPU Then, Each athlete complete: 5 Russian Swings + 5 Full Swings 5 Goblet Squats 5 Wall balls 5 Bar Muscle-up or CTB Pull Ups ( or whatever scaled variation) MetconMetcon (AMRAP...
05/31/2019WeightliftingWarm-upAMRAP 7 at a slow pace: 8 DB Bench Press (alternate position each round i.e. neutral grip, pronated grip) 8 Double DB Rows 16 Banded Pull-aparts (alternate between supinated and pronated grips) 16 Banded Pushdowns Then, Review Close Grip Bench Press Review Ring Pull-ups *Split group in half. Half will perform CG Bench...
05/30/2019Warm-up3 Rounds 5 RDLs 5 Sumo Stance RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Bent-over Rows Rest 40-60s, add light weight. WeightliftingFront Squat Box Squat (Weight)Front Box Squat: 10 x 2 @55-65% of Front Squat, every 60s. – Wider than normal Squat StanceBox Jumps (Max reps)Standing...
05/29/2019Warm-upAlternating Tabata: 1a) Single Unders 1b) OH Plate Hold Then, 10-8-6-4 Ground to Overhead with a plate Walking OH Plate Lunges (total reps) Abmat Sit-ups Then, Run 200 MetersMetconMetcon (AMRAP - Rounds and Reps)With a running clock: 0:00-10:00 Row 250 Meters 15 Abmat Sit-ups 50 Double UndersMetcon (AMRAP - Rounds and Reps)12:00-20:00 Row 250 Meters 15 Ground to Overhead with...
05/28/2019Warm-upBanded Snatch Warm-up then, Then team up and each athlete complete: 2 Rounds of: 7 Power Snatch 14 Wallballs 21 Calorie RowMetconMetcon (Time)n teams of 3 for time: 100-80-60-40-20 Power Snatch (75, 55) Wallballs (20, 14) Calories on the Rower Rx+:(95, 65) (Cals on Assault Bike) 40 Min Cap...
05/27/2019MetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed...