04/20/2019Warm-upMusical MedballMetconJerry (Time)For Time: 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan. This was last tested on 11/3...
04/19/2019Warm-upAt a slow pace with an empty bar: 10-8-6-4 Strict Press Barbell Rows Barbell Curls *Run 100 M Shuttle Jog between rounds Then, Review shoulder PressWeightliftingShoulder Press (Weight)Shoulder Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. – Beginner: Perform 6 x 4, working on technique and adding weight if form permitsMetconMetcon (Time)For...
04/18/2019Warm-upWarm 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. WeightliftingPower Clean (Weight)1) Power Clean: 6 x 3 @75%, every 90s – Use Monday’s 1RM.Rear foot elevated split squats (Weight)4 x 5 ea. Rest 90s.MetconMetcon...
04/17/2019Warm-upAt a slow pace: 3 Rounds of: 5 DB Front Squats 6 Alt. DB Snatch 30 Single Unders Then, 2 Rounds of: Green Band Walks x 10 right Green Band Walks x 10 left Banded Goodmorning x 10MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 with a partner: 10 Calorie Bike or Row 10 DB Front...
04/16/2019Warm-upAMRAP 7 at a slow pace: 8 KB Swings (4 Russian + 4 American) 8 Squat Thrusts 16 Banded pull-aparts Then, 3-Way Banded Shoulder Lat Stretch x 30s each position.WeightliftingDumb Bell Bench Press (Weight)Super Set 1a) DB Bench Press w. a rotation: 5 x 8. Rest 30s. – neutral to pronated...
04/15/2019Warm-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 Warm-upThen, 1 Power Clean on Coaches Call x...
04/13/2019WeightliftingPartner up and complete: AMRAP 7: Thrusters x 5 T2B x 5 100 Meter Run *Start with an empty barbell and add weight each set ending at work weight for the Metcon.MetconMetcon (Time)For time with a partner: 50 Thrusters (115, 73) 50 T2B 1 Mile Run 50 T2B 50 Thrusters (115, 73) 1 Mile Run 30 Min...
04/12/2019Warm-upGrab a set of DBs and a band and complete: 10 Double DB Rows 30 Banded Pulldowns 10 DB Hammer Curls 30 Banded Pushdowns 10 DB Hang Power Cleans 30 Banded pull-aparts 10 Push-ups on DBs 30 Overhead Banded Triceps Extensions 10 DB Hang Power Cleans *Rest 10-15s between movementsWeightliftingChin Ups (Max reps)Weighted Close...
04/11/2019Warm-upHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Green Band Walk Left and Right 10 Glute Ham Bridges WeightliftingBack Squat (Weight)1) Back Squat w. 1 count pause: 5 x 3 @80%, every 90s. 2)...
04/10/2019Warm-upTabata Single Unders *This is to simply warm-up calves/ankles Then, 12 Minutes of Pose Running DrillsMetconMetcon (AMRAP - Rounds and Reps)20 Minutes on the clock: Buy-in: 200 Meter Front Rack KB Carry (53, 35) Then with the remaining time AMRAP: 200 Meter Run 15 Hang Power Cleans (95/63) 30 Double UnderAuxillary WorkAlternating DB Curls:...