10/01/2018Warm-up50 ft of: Spider Man Lunge Inch worms with a Push Up Butt Kickers Broad Jumps Then Glute Activation: 2 Sets of: 10 Bird Dogs 10 Green Band Walk Left/Right 10 Banded Glute Ham Bridges WeightliftingOverhead Squat (Weight)1) Overhead Squat: Build to a heavy set of 3...
09/29/2018Warm-up15 Wall Slides 30 Thoracic Rotations (15 each) Then with a PVC Pipe Bergner Warm up 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch *Go through 5 reps of each stepMetconMetcon (AMRAP - Rounds and Reps)AMRAP 33 in teams...
09/28/2018Warm-up5 Minutes of Funnel Tag Then grab empty barbells and complete 3 Rounds of: 10 Bent-over Rows 8 Push Press 6 Barbell Curls 10s Side Plank each set *Empty Bar for all setsWeightliftingPush Press (Weight)1) Push Press: 10-8-6-4. Rest 2:00 – Build to a challenging set.Weightlifting2) Rollback Tricep Extensions: 3 x 15. Rest...
09/27/2018Warm-upAt a slow pace: Grab a barbell and complete: 3 Rounds of: 5 Power Cleans 5 Front Squats 5 RDLs *Add weight + repeat *Between rounds complete: 10 V-Ups 10 Glute BridgesWeightliftingFront Squat Box Squat (Weight)1) EMOM 8: 3 Front Box Squats @60% of Monday 2RM.Warm-up2) Power Clean + Front Squat: Build to Metcon...
09/26/2018Warm-up200m Jog then, Grab a light plate and complete: 50 Russian Twists (total) 40 Walking OH Lunges 30 G20H 20 Bent-over Rows (w. plate) 10 Burpees to the plate *Rest as needed between movements/reps. This should be done at a slow pace. Then, Run 200 metersWarm-upSpend 10 Minutes Reviewing/Warm-up all movements in the Metcon.MetconMetcon...
09/25/2018Warm-upHigh Knees up and back Butt Kicks up and back Power Skips up and back Let Swings, 10 front to back and 10 side to side Then: 3 Rounds of: 5 Hang Power Cleans 10 Hollow Rocks 15 Banded Pull-apartsGymnasticsPull-ups (Max reps)Strict Pull-ups: 3...
09/24/2018Warm-upOne Length of the room of the following Spider Man Lunges Inch Worm with Push Up High Knees Butt Kicks Broad Jumps Then 200 Meter run WeightliftingFront Squat Box Squat (Weight)Front Squat Box Squat: 2RM. Rest 2:00 – Use a 13-15" Box. – Beginner: 5 x 5,...
09/22/2018Warm-upRun 400 Meters as group then, 5 Deadlifts 4 Muscle Cleans 3 Power Cleans 2 Front Squats *Add light weight to bar 3 Power Cleans on coaches call *Add light weight to bar 2 Power cleans on coaches call Then, Review Rope Climbs + ScalingMetconMetcon (Time)For time with a partner: Run 1 Mile 30 Power Cleans...
09/21/2018Warm-up3 Rounds of: 5 Yoga Push-ups 5 Push Press 5 Wallballs 25 Banded Pull-aparts Rest as needed.WeightliftingFloor Press (Weight)1) Floor Press: 1RM. Rest 2:00 – Beginner: 5 x 5, adding weight if form permits. Rest 2:00Warm-up2) Metcon Prep: 2 Sets of: 5 Push press 5 T2B 10 WallballsMetconLast done on 6/22Metcon (Time)For time: 21-15-9 Push Press (135,...
09/20/2018Warm-upWith a barbell + foam roller + green bands 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...