08/14/2018Warm-upCircle up ATHLETES!!! 10 Air Squats 10 Push ups 10 Sit Ups 10 Burpees Then grab a barbell and a band and complete: 3 Rounds of: 2 Push Press 2 Push Jerks 2 Split Jerk 25 Banded Pulldowns *Add light each + repeat adding weight each set. These can be done from the...
08/13/2018Warm-upHigh Knees up and back Butt Kicks up and back Spider Man Lunge 2 x per leg 6 Cooks Squats Green Banded Glute Activation then grab a barbell and complete: 3 Rounds of: 3 Muscle Clean 3 Front Squat 3 Power Cleans 3 Bird-dogs each side *Add light weight after each round.WeightliftingFront...
08/11/2018Warm-upPVC Game *Everytime PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: Spider Man Lunge 1 x per side 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 V-Ups + 10 Alt. Step-upsWarm-upSet-up and perform: 12 Wallballs 12 SDHP (metcon weight) 12 Alt. Step-ups 12 Push Press (same weight as SDHP) 12 Calorie...
08/10/2018Warm-upSnatch Warm 2 sets of: 5 band Pass Thrus 5 Thoracic Rotations ea side 5 OH Squats 5 Snatch Grip Deadlifts 5 Muscle Snatches from high hang 5 Power Snatches 2 Snatches Then on coach’s call, 3 Squat Snatches Rest + Repeat 2xWeightliftingSnatch (Weight)EMOM 15: Squat Snatch – Minutes 1 through 5 complete 2 reps on the...
08/09/2018Warm-up8 Round Tabata Double Unders/Dub Attempts Then, spend 10 minutes warming up the WOD movements, doing 2-5 reps per movement: Pull-ups/Jumping Pull-ups Push-ups Air Squats 1 Rope Climb/RC scalingWeightlifting4 Rounds of: 9 Inverted Barbell Rows (supinated grip) https://www.youtube.com/watch?v=HbtWelwRD5Y 7 Bar Dips (partner assisted or scale to DB Bench Press) 5 Ultra Wide Grip...
08/08/2018Warm-upHigh Knees up and back Butt Kicks up and back Power Skips up and back Leg Swings 10 front to back 10 side to side Spider Man Lunge 2 x per leg 90 Degree Hip Rotation WeightliftingPower Snatch (Weight)EMOM 16: ODD Minutes: 3 Power Snatch (touch n go if possible) 70%...
08/07/2018Warm-up400 Meter Run then: With a barbell 3 sets: 3 Deadlifts from below knee 3 Muscle Cleans 3 Front Squats 3 Power Clean 3 RDLs 10 Total Birddogs in between sets. Add weight each set.WeightliftingRack Deadlift (Weight)1) Conventional Rack Deadlift: In 20 Minutes work to a 1RM. Rest 2:00 between sets....
08/06/2018Warm-upRow 300 Meters then, Then, 3 Sets of: 3 Strict Press 2 Push Press 1 Jerk 15 Banded Pull-aparts 10s RKC Plank 5 Yoga Push-ups *Add light after each setWeightliftingSplit Jerk (Weight)1) Jerk: 6 x 3 @75% of 7/27, every 90s. – Or use a moderate weight – Reset one each repWarm-up2) Metcon Prep: 2 Rounds of: 8...
08/04/2018Warm-upRun 400 Meters as a group, Then, High Knees up and back Butt Kicks up and back Spider Man Lunge 2 x per leg Leg Swings 10 front to back 10 out to the side MetconMetconJerry (Time)For Time: 1-Mile Run 2k Row 1-Mile Run In...
08/03/2018Warm-upFoam Roll Lats x 30s each Foam Roll Thoracic Spine for 60s Then, 3 Rounds of: 4 Hang Muscle Cleans 4 Push Press 4 OHS 4 Hang Power Cleans 8 Yoga Push-ups 10s Side Plank each side Rest 40-60s, add light weight.WeightliftingHang Power Clean (Weight)1) Hang Power Clean: 1RM. Rest 2:00 ...