05/14/2019Warm-up50 Single Unders 5 Shoulder Press 10 Bent-over Barbell Rows 40 Single Unders 5 Push Press 10 Bent-over Rows 30 Double Unders or Attempts 5 Push Jerk 10 Bent-over Rows 20 Double Unders or Attempts 5 Hang Muscle Snatch 10 Double Unders 5 Hang Power Snatch Then, The remainder of Warm-up take people to rack and warm-up Push Press...
05/13/2019Warm-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 WeightliftingSumo Rack Deadlift (Weight)1) Sumo Rack Deadlift:...
05/11/2019Warm-up"Musical Medballs"MetconMetcon (AMRAP - Rounds and Reps)In teams of 3 with a running clock: 0:00-15:00 AMRAP: 600 Meter Run 90 Wall balls (20, 14) 180 Double UndersMetcon (AMRAP - Rounds and Reps)17:00-32:00 AMRAP: 600 Meter Medball Run (20, 14) 60 DB Hang Power Cleans (50, 35) 120 Air SquatsAuxillary Work5 Min light...
05/10/2019Warm-upGrab Barbells and a Band: 3 Rounds of: 8 Barbell Rows (pronated grip for round 1 + 2, supinated for round 3) 8 Push Press 15 Banded Pushdowns 15 Banded Pulldowns Then, 3-Way Banded Shoulder/Lat Stretch x 30s each position.GymnasticsPull-ups (Max reps)Strict Wide Grip Pull-ups: 4 x 5-6. Rest 90s. – Perform all...
05/09/2019Warm-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 WeightliftingBox Squats (Weight)1) Wide Stance Box Squat:...
05/08/2019Warm-upWith a partner and two light KBS: 100 Meter Farmer Carry (50 meters each) 100 Meter Front Rack Carry (50 meters each) 100 Meter Asymmetrical Carry (50 meters each) Then grab plates and boxes and complete, 10 Walking OH Lunges (each athlete) 10 Ground to Overhead with a plate (each athlete) 10...
05/07/2019Warm-upAMRAP 8: 5 Yoga Push-ups 10 Hollow Rocks 100 Meter Run Then, Get barbells out and review the Floor Press.WeightliftingFloor Press (Weight)Close Grip Floor Press: 5 x 4 @75% of 4/26. Rest 90s.MetconMetcon (AMRAP - Rounds and Reps)AMRAP 16: 10 Strict T2B 10 Push-ups 400 Meter Run Rx+:(Workout time is extended to 20 minutes)...
05/06/2019Warm-upWith a PVC – 10 Pass Thru + 10 Around the Worlds (5 each direction) + 5 Muscle Snatch from hang + 5 Overhead Squats + 5 Muscle Snatch from below the knee Then, Grab barbells and complete: 3 Muscle Snatch 6 Front Squats *Add light weight 3 Muscle Snatch 6 Front Squats *Add light...
05/04/2019Warm-upPartner up and grab medballs and Kettlebells Complete 2 sets of 10 each person: 20 Wall balls 20 KBS 20 Hand Release Push-up or Box Push-up Scaling 20 T2B or Knee Lifts of Abmat Sit-ups 200 Meter Run (100m each person)MetconMetcon (AMRAP - Rounds and Reps)With a partner: AMRAP 8: 8 Wall balls...
05/03/2019Warm-up3 Minutes of: Minute 1: Single Unders Minute 2: Double Unders or Attempts Minute 3: Triple Under Attempts Then, Grab a barbell and 1 KB and complete: 15 Bent-over Barbell Rows 10 KB Windmills each side 15 Push Press w. empty bar 10 KB 1-Arm Rows each 15 Hang Power Cleans w. empty bar 10 KB...