02/21/2019Warm-upGrab a medium band and In place complete: 2 Rounds of: 10 Cook Squats w. OH Reach 10 Reverse Lunges (each) 10 Banded Goodmornings (squeeze glutes at top for a 1 ct) Then, Grab Barbells and complete a complex of: 2 Rounds of: 8 Bent-over rows 8 RDLs 8 Goodmornings Rest 60-90s + add light weightWeightliftingDeadlift...
02/20/2019Warm-upAMRAP 6 of: 100 Ft. Shuttle Spring (down 50 back 50) 10 Air Squats 8 Hollow Rocks 6 Yoga Push-ups 4 Scorpions each side Then Snatch Warm up with a Barbell WeightliftingPower Snatch (Weight)5 x 3 Building Rest 2 minutes beween sets Do not have to be touch and go MetconMetcon...
02/19/2019Warm-up high knees up and back butt kicks up and back power skips for height/distance bear crawl one way side shuffle up and back bear crawl one way Inchworks with a push-up Then, Review Push Press -strict press x 5 -dip and stand x5 -dip and drive ( no press...
02/18/2019Warm-up50 Ft. of: Walking Lunge with Twist Knee Grab Walking Quad Stretch Inch Worms Then, 2 Rounds of "mini-band glute activation" 8 clams/side and 8 walks L/R and F/B ; 8 banded (mini band) goblet squats with 20 second hold in bottom on the final rep focusing on upright chest and weight in heelsWeightliftingPaused...
02/16/2019Warm-up"Powerwalk Races" Set your class up in rows as you would for a dynamic warmup. Coach calls "3-2-1-go," and each "walker" leaves their mark. They "race" down and back and upon return they high-five the person behind them in line, and that person takes off. Then, Set-up KBS...
02/15/2019Warm-upMusical Med Balls Then, 3 Way Banded Shoulder/Lat Stretch x 30s each Then, Review The Floor PressWeightliftingFloor Press (Weight)Close Grip Floor Press: 3RM. Rest 2:00 This should take roughly 6-7 sets to complete. Beginner: 5 x 5, adding weight if form permits.MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 5 Clean...
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