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08/30/2018Warm-upHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Leg Swings 10 front to back 10 out to the side 200 M Run Then 3 Rounds of: 5 RDLs 5 Front Squats 10 Green Banded Walks Left + Right 5 Glute Bridges...

08/29/2018Warm-upFoam Roll IT Band Foam Roll Adductors SMR Glutes (lax ball) Bent-knee Iron Cross Rollovers into V-sits Rocking Frog stretch Fire Hydrant circles Mountain Climbers Cossack SquatsGymnasticsWalk Through a Bodyweight Turkish Get-up on each side performing 2 reps each then grab a light KB and complete 2 more on each side.GymnasticsGymnastics Skill Work 3...

08/28/2018Warm-up60s easy Row. Take a mental note of how far you went. Then with a band: 30 Banded Pull-aparts 10 Yoga Push-ups 20 Scorpions (total) 30 Banded Pushdowns 10 Yoga Push-ups 20 Strokes on the Rower 30 Banded Pull-aparts 10 Yoga Push-upsWeightliftingFloor Press (Weight)Close Grip Floor Press: 10-8-6-4, adding weight each set. Rest 90s. –...

08/27/2018Warm-upWith a band and a barbell: 30 Light Russian KB Swings 10 Front Squats 5 Deadlifts 20 Russian KB Swings 10 Muscle Cleans 5 Front Squats 10 Russian KB Swings 10 Burpees 5 Power Cleans Then on coaches call, Spend 5 Minutes on Power Clean Drills.WeightliftingClean and Jerk (Weight)Squat Clean + Jerk: 5 x...

08/25/2018Warm-up2 Rounds of 20/15 Calories on the rower then 10 Burpees over the Rower MetconStrategy is up to your team today how you want to tackle your running intervals. If you’re smart about your running intervals you’ll maximize the time you have to do wallballs which...

08/24/2018Warm-upFoam Roll Lats x 30s each then, 3 Rounds of 5 Hang Muscle Cleans 5 Upright Rows 5 Push Press 5 Barbell Curls 5 Bent-over rows 5 Yoga Push-ups Rest 40-60s, add light weight.WeightliftingPush Press (Weight)Strength (15:00 - 35:00) 1) Push Press: 1RM. Rest 2:00 Beginner: 5 x 5 2) Metcon Set-up. Perform 3-6 reps of...

08/23/2018Warm-upFoam Roll Adductors x 20s each Foam Roll IT Bands x 20s each Foam Roll Lats x 20s each, Then, 2 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.WeightliftingBox Squats (Weight)C) Strength (15:00 - 40:00) 1) Low...

08/22/2018Warm-upHigh Knees up and back Butt Kicks up and back Spider Man Lunge 2 x per leg 6 Cooks Squats Green Banded Glute Activation WeightliftingStrongman Stuff" – Heavy Sledpush – Heavy Farmer Carry – Stone to Shoulder or Overshoulder – Yoke Carry – Tire Flips *20 MInutes to rotate between tasks. ...

08/21/2018Warm-up400 Meter Run with a Partner 20 Partner Wall Balls 20 Chest Passes with Wall Ball 20 Russian Twists passing WAll BAll Warm-up2 Rounds of: 200m Row or Run 6 T2B 6 Burpees Rest 60s.MetconMetcon (Time)5 Rounds of: 15 T2B 12 Burpees 400 Meter Row Rest 60s. 22 Min Cap Auxiliary Work1a) 1-Arm KB...

08/20/2018Deadlift (Weight)Touch n Go Deadlift: 5RM. Rest 2:00-3:00Warm-up2 Sets with a barbell + band: 10 RDLs 10 Green Banded Steps, 5 each way 15 Thoracic Rotations Then, 3 Rounds of: 3 Power Snatch 3 OHS 3 Thrusters 3 Bird-dogs each side Rest + add light weightWeightliftingWarm-upPower Snatch + OHS: Build to Metcon Weight...