12/22/2018WeightliftingHang Power Clean Complex (Weight)Hang Power Clean x1 Front Squat x1 Jerk x1take 15 Minutes and work to a heavy complex MetconMetcon (AMRAP - Rounds and Reps)AMRAP 16 with a partner 30 HPC (135/93) 30 Lateral Burpees 30 DB Thrusters (50/35) 30 Lateral Burpees ...
12/21/2018Warm-upWith a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Passes Foam Roller on each Lat 10 Thoracic Rotations eachWeightliftingBench Press (Weight)1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 60s. – Rest longer...
12/20/2018Warm-upGrab a set of Dumbbells and Bar then complete: 2 Rounds of: 10 Reverse Lunges in place (alternating, total) 5 DB Front Squats 10 RDLs w. bar 10 Bird-dogs, 5 each side. Then, Take 5 Minutes to Review Cleans Take 5 Minutes to Review + Warm-up Box SquatsWeightliftingBox Squats (Weight)1) Wide Stance Back...
12/19/2018Warm-upWith an empty barbell: 2 rounds of: 5 Deadlifts 5 Front Squats 5 Front rack Rev Lunges ea. 5 Good Mornings 5 Yoga Push-ups OR Knee Push-upsWarm-up1a) Deadlift: 3 x 3, adding weight each set. Rest 30s. 1b) HSPU Warm-up: 3 x 3. Rest 30s. 1c) Goblet Squat Warm-up: 3 x 5. Rest...
12/18/2018Warm-upGrap a light band then perform: 50 Jumping Jacks 40 Air Squats 30 Shoulder Taps (Left + Right = 1) 20 Scorpions (total) 10 Yoga Push-ups Then with your band: 10 Pass Thru 20 Banded Pull-aparts 10 Around the World (5 each) 20 Banded Pull-apartsWeightliftingSplit Jerk (Weight)EMOM 8: Minutes 0:00-4:00: 2 Jerks @75% Minutes 5:00-8:00: 2 Jerks...
12/17/2018Warm-upWith a barbell + foam roller + heavy band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then, 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Birg Dogs with a 3 count...
12/15/2018MetconMusical Wall Balls MetconMetcon (AMRAP - Rounds and Reps)5 Stations of: 1) Max Broad Jump x 3 Attempts 2) Max Burpees in 2 Minutes 3) Max Air Squats in 2 Minutes 4) Max Push-ups in 2 Minutes 5) AMRAP 8 with a partner of: 5 Calorie Bike 5 Power Snatch (95, 63) 5...
12/14/2018Warm-upWith a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Passes Foam Roller on each Lat 10 Thoracic Rotations eachWeightliftingClean and Jerk (Weight)6 x 2 Working to a Moderate Double in 15 Minutes MetconCrossFit Games Open 14.4...
12/13/2018Warm-upFoam roll adductors x 30 sec each Then, 3 rounds BP Lower Complex #1: 5 RDLs 5 Sumo Stance RDL’s 5 Front Squats 5 Rev Lunges each leg 5 Goodmornings 5 Bent Over Rows Rest 60 seconds then add light-weightWeightliftingBox Squats (Weight) Wide Stance Box Squat: 8 x 3 @65% of Last Monday 3RM,...
12/12/2018Warm-up250 Meter Row Then: High Knees up and back Butt Kicks up and back Bear Crawl up and back Lateral Shuffle up and back 5 Inch Worm with a push up Then 250 Meter Row Gymnastics15 Minutes on hand stand hold/walk progressions. Coaches choose your...