09/07/2018Warm-upKB Warm-up with 1 KB 10 Single Arm KBS (5 each) 10 1-Arm KB Squats (5 each) 10 Single Arm Push Press (5 each) 10 Single Arm KB Rows (5 each) 10 Single Arm Reverse Lunges (5 each) 10 KB Figure 8s Then, KB Snatch...
09/06/2018Warm-upPVC Game *Everytime PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: Spider Man Lunge 2 x per leg 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 V-Ups *Progressively make the PVC game harder so you have at least 4...
09/05/2018Warm-upAbmat Pizza Game x 5:00 *Every drop complete: 5 Air Squats 5 Yoga Push-ups 10 Scorpions GymnasticsPull-ups (Max reps)1) Strict Pull-ups: 2 x Max. Rest 3:00 – Beginner: Partner Assisted: 3 x 5. Rest 90s. Toes-To-Bar (Max reps)2) T2B: Spend 10 Minutes on Skill. This...
09/04/2018Warm-upHigh Knees up and back Butt Kicks up and back Power Skips up and back Spider Man Lunge 2 x per leg Leg Swing 10 front to back 10 side to side 5 Minutes of Glute activation with green bands WeightliftingBack...
09/01/2018Warm-up*Partner up and complete: 30 Partner Wallballs 30 Partner Medball Chest-passes 30 Ball Russian Twists 30 Partner Wallballs + Foam Roll x 10 passes each: – Quads – IT Bands – Thoracic Spine – Lats – Hamstrings MetconMetcon (Distance)"Field Day" 1) Max Distance Broad Jump: 3 Attempts...
08/31/2018Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife...
08/30/2018Warm-upHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Leg Swings 10 front to back 10 out to the side 200 M Run Then 3 Rounds of: 5 RDLs 5 Front Squats 10 Green Banded Walks Left + Right 5 Glute Bridges...
08/29/2018Warm-upFoam Roll IT Band Foam Roll Adductors SMR Glutes (lax ball) Bent-knee Iron Cross Rollovers into V-sits Rocking Frog stretch Fire Hydrant circles Mountain Climbers Cossack SquatsGymnasticsWalk Through a Bodyweight Turkish Get-up on each side performing 2 reps each then grab a light KB and complete 2 more on each side.GymnasticsGymnastics Skill Work 3...
08/28/2018Warm-up60s easy Row. Take a mental note of how far you went. Then with a band: 30 Banded Pull-aparts 10 Yoga Push-ups 20 Scorpions (total) 30 Banded Pushdowns 10 Yoga Push-ups 20 Strokes on the Rower 30 Banded Pull-aparts 10 Yoga Push-upsWeightliftingFloor Press (Weight)Close Grip Floor Press: 10-8-6-4, adding weight each set. Rest 90s. –...
08/27/2018Warm-upWith a band and a barbell: 30 Light Russian KB Swings 10 Front Squats 5 Deadlifts 20 Russian KB Swings 10 Muscle Cleans 5 Front Squats 10 Russian KB Swings 10 Burpees 5 Power Cleans Then on coaches call, Spend 5 Minutes on Power Clean Drills.WeightliftingClean and Jerk (Weight)Squat Clean + Jerk: 5 x...