07/23/2018Warm-upFoam Roll Adductors x 30s each then, 3 Rounds of 5 RDLs 5 Sumo Stance RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Bent-over Rows Rest 40-60s, add light weight. Deadlift x3 Power Clean x2 Squat Clean x1 (Weight)Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat...
07/21/2018Today’s workout is both mental and GPP Based. This is a great workout so don’t underestimate how functional these loaded carries are. Carries can be broken into whatever distances you choose, but I’d recommend feeling this out and coming up with your strategy as you...
07/20/2018Warm-up3 Sets of: 5 Push Press 5 Bent-over Rows 5 Barbell Curls 5 Front Squats 10 Slow + Controlled Banded Pulldowns *Add light weight + repeatGymnasticsChin Ups (Max reps)1 ) Weighted Chin-up: 1RM. Rest 2:00 Scaling Options: – Bodyweight, Accumulate 20 challenging reps using a slow + controlled tempo – 2121 – Partner Assisted:...
07/19/2018Warm-upFoam Roll Adductors x 20s each Foam Roll IT Bands x 20s each Foam Roll Lats x 20s each, Then, 2 Rounds 5 RDLs 5 Sumo Stance RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Bent-over Rows Rest 40-60s, add light weight. WeightliftingFront Squat (Weight) EMOM 8: 3 Paused...
07/18/2018Warm-upHigh Knees up and back Butt Kicks up and back Power Skips up and back Spider Man Lunge 2 x per leg Leg Swings 10 front to back and 10 to the side 90 Degree Hip Rotation Green Band steps. 5 in each direction 2 x Weightlifting1a) RDLs:...
07/07/2018Warm-upAMRAP 7 of: 5 Push-ups 7 Russian KBS 9 Goblet Squats 15 Banded Pull-apartsWeightliftingFloor Press (Weight) Floor Press: 5 x 5, adding weight each set. Rest 90s-2:00Curls (Weight)Bicep 21s": 3 x 7-7-7. Rest 60s. MetconMetcon (AMRAP - Rounds and Reps)AMRAP 17: 150 Meter Row 20 KBS (53, 35) 150 Meter Row 20/15 Push-ups...
07/16/2018Warm-up2 Rounds of: 10 Bird Dogs 10 KB RDL Hand switches 10 Green Banded Steps Then, 2-3 Rounds with an empty barbell 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Squat Cleans 20s Pigeon Pose each side. *Add weight after each set.WeightliftingBack Squat (Weight)1) Back Squat: 5RM. Rest 2:00 Build to a 5RM over the...
07/14/2018Metcon: Today’s metcon is intended to consist of two capacities: anaerobic/aerobic. The carry should allow you to recover for your snatches. Keep in mind there are 100 total squat snatches so these are intended to be light. You should be able to complete sets of...
07/13/2018Metcon: Today is the first repeat Open workout from 2018. Compare your past score and try to beat your score by 1 full round.Warm-up30 Strokes on the Rower Then grab 1 DB and complete, 5 DB Push Press each 5 DB Rows each 5 DB Thrusters each 5 DB...
07/12/2018Warm-upFoam Roll Adductors x 30s each then, 3 Rounds : 5 RDLs 5 Sumo Stance RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Bent-over Rows Rest 40-60s, add light weight.WeightliftingDeadlift (Weight)1) Deadlift : 10 x 2 @ 70-75%, every 60 sec Warm-up2) Metcon Prep 2-3 sets of: 3 Touch n...