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11 Oct

Posted at 20:00h in Work out of the day

10/12/2018Warm-upTabata: 8 x 20s work/10s rest: 1a) Single Unders 1b) Banded Pull-aparts Then, 3 Way Banded Shoulder-Lat Stretch x 20-30s each positionWeightliftingPush Press (Weight)Push Press: Build to a 2RM. Rest 90s. – Reset on each repMetconMetcon (Time)For total time: 21 S20H (135, 93) 800 Meter Run Rest 2:00 15 S20H (155, 103) 600 Meter...

10 Oct

Posted at 20:00h in Work out of the day

10/11/2018Warm-upHigh Knees up and back Butt Kicks up and back Power Skips up and back Spider Man Lunge 2x each leg Leg Swings 90 Degree Hip Rotation Then, Glute Activation with Green Band WeightliftingFront Squat Box Squat (Weight)EMOM 6: 3 Front Box Squats @70%, every 60s.Warm-up3 Rounds: 3 Russian Swings +...

09 Oct

Posted at 20:00h in Work out of the day

10/10/2018Warm-upRowling with a partner x 8 rounds. Rest partner will complete with a DB: 5 DB Push Press right 5 DB Push Press left 5 Thoracic Rotations each sideWeightliftingClean and Jerk (Weight)Clean and Work: 4-5 sets x 2-3 reps per set. Rest 60-90s between sets. – The goal is...

08 Oct

Posted at 20:00h in Work out of the day

10/09/20189Warm-upRun 400 Meters, Then, 7 Minutes of Pose Running Drills, Then Run 400 meters again trying to apply the pose running mechanics. + Review Strength Work x 5 minutes.GymnasticsInverted Row Supinated Grip (Max reps)Pull-up Training Week 1: 4 Rounds of: 8-10 Supinated Grip Inverted Rows 25 Banded Pull-aparts Rest 90s-2:00 between rounds. Rx+ *Perform 5 Rounds...

07 Oct

Posted at 20:00h in Work out of the day

10/08/2018Warm-upPower Skips up and back Knee Grabs one way Toy Solider one way Walking Lunges with a twist one way High Knees one way Back Peddle Then, 2 Rounds with an empty barbell 3 Deadlifts 3 Hang Power Cleans 3 Front Squats 3 Squat Cleans 10 Bird Dogs (total) *Add weight after each...

05 Oct

Posted at 20:00h in Work out of the day

10/06/2018Warm-upWith your partner: 30 Partner Wallballs 30 Hanging Knee Raises 30 DB Hang Power Clean + Jerk 100 Ft. Partner Wheelbarrow 2 each side DB Turkish Get-up 30 Partner Wallballs *One person works. Split in half (other than the partner wallballs)MetconMetcon (AMRAP - Reps)In teams of 2: AMRAP 5: Partner Wallballs (20, 14) Rest 60s AMRAP...

04 Oct

Posted at 20:00h in Work out of the day

10/05/2018Warm-up5 Minutes of rowing or Bike then: "Burgener Warm-up with a PVC" 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch Then, Transition to empty barbells spending another 5 minutes going through Snatch progressions Warm-upSpend 15 minutes working on proficiency with Hang...

03 Oct

Posted at 20:00h in Work out of the day

10/04/2018Warm-upLight 400m Jog Then, 2 Rounds of with an empty bar: 5 RDLs 5 Muscle Cleans w. empty Bar 5 Front Squats 5 Jump Squats Rest as needed between sets Then spend 7 minutes on, Review Power Cleans on Coach Call x 2-3 reps x 2-3 sets.WeightliftingFront Squat Box Squat (Weight)EMOM 8: 3...

02 Oct

Posted at 20:00h in Work out of the day

10/03/2018Warm-upAMRAP 8 w. a partner: One athlete rows 500m One athlete completes: 10 Walking Lunges 20 Shoulder Taps 30 Single UndersWeightliftingClean and Jerk (Weight)Clean and Jerk Doubles working to a heavy double in 18 Minutes MetconMetcon (Time)For time: 10-9-8-7-6-5-4-3-2-1 Power Cleans (115, 73) Push-ups *Calorie Row x 2 (20-18-16-14-12-10-8-6-4-2) Rx+ :(135, 93) (HSPU in place...

01 Oct

Posted at 20:00h in Work out of the day

10/02/2018Warm-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 each Then right into a 3-Way Banded Shoulder + Lat Stretch...