11/29/2018Warm-up10-8-6-4-2 RDLs Muscle Clean from below the knee Front Squat Front Rack Reverse Lunge (total reps) Barbell Row Hang Power Clean Progressions of Coaches ChoiceWeightliftingHang Power Clean + Hang Squat Clean (Weight)Hang Power Clean + Hang Squat Clean: 12 Minutes performing sets of 1 + 1. Rest 60-90s between sets.RDL...
11/28/2018Warm-upCoach Led Rowing Intervals. Athletes will partner up working on dialing in their rowing technique https://www.youtube.com/watch?v=grxVHi5LpRo This warm-up should allow one athlete to work for about 60s while their partner rests.MetconMetcon (Time)With a partner for time: 5k Row *Every 3:00: (This means at the every 3 minute mark.. 3,...
11/27/2018Warm-upWith a light KB, perform the following for :20 on/:10 of (10 total intervals): 1-Arm KB Swing – R 1-Arm KB Swing – L KB Push Press – R KB Push Press – L Single Arm KB Row – R Single Arm KB Row – L Lateral Burpee over the KB Goblet Reverse...
11/26/2018Warm-upMetcon Set-up grab a barbell and medball With an empty bar 5 Muscle Cleans 4 Front Squats 3 Push Press 5 Wallballs 5 Yoga Push-ups Then, Review HSPU Scaling Then 3 Rounds of: 1a) Power Clean Building in weight each set x 1. Rest 30s. 1b) Wallball x 5. Rest 30s. 1c) Handstand Push-up or Scaling Option...
11/23/2018Warm-upRun 200 Meters Then, 2 Rounds of: 8 KBS 8 Pull-ups 8 Squat ThrustsMetconMetcon (Time)Today’s work is done with a partner/one person working at a time. You can split work however your athletes choose In teams of 2 for time: 6 Rounds of: 800m Run 30 KBS (70, 53) 30 Pull-ups 40 Min Cap Rx+:(Done...
11/22/2018Metcon12 Days of Thankfulness (Time)"12 Days of Thankfulness" 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Strict Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35...
11/21/2018Warm-upPartner Abmat Pizza Game x 5 minutes *This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow. *Note: The wheelbarrow will serve as a core/shoulder warm-up =) Then, Tabata Double Unders 8 x 20s work/10s...
11/20/2018Warm-upGrab a barbell 3 Rounds w. an empty barbell 5 Hang Muscle Snatch 5 Knee Lifts 5 Hang Muscle Snatch 5 Kipping Knee lifts 5 Hang Power Snatch 5 T2BGymnasticsEMOM 8: ODD Minutes: Handstand Hold x a total of 40s of work. Rx+:(Free Standing Handstand Holds or Handstand Walking) EVEN Minutes: 10 Double...
11/19/2018Warm-upSoftball or LAX Ball in Glutes x 60s each, 10-8-6-4-2 RDLs Muscle Clean from below the knee Front Squat Front Rack Reverse Lunge (total reps) Barbell RowWeightliftingBack Squat (Weight)Back Squat 3 x 5, 3 x 3, adding weight each set. Rest 2:00-3:00 minBench Press (Weight) Bench Press: 3 x 10, 3...
11/17/2018Warm-upFor 5 MInutes Powerwalk Races Then with the Remaining time of your 12 Minute Warm-up, Warm-up Power Snatches and WallballsMetconMetcon (AMRAP - Rounds and Reps)In a 30 Minute Window in Teams of 3: 4k Row Remaining time AMRAP: 30 Wallballs (20, 14) 30 Power Snatch (95, 63) 30 T2B...