06/06/2018Warm-up400m jog with a buddy. Then, with a light KB, perform the following for :20 on/:10 of: 1-Arm KB Swing – R 1-Arm KB Swing – L KB Push Press – R KB Push Press – L Single Arm KB Row – R Single Arm KB Row – L Lateral Burpee over...
06/05/2018Warm-upWith a foam roller or Lax Ball Spend 90s on each Lat then, Grab a barbell and perform 2 Rounds of: 20 Strokes on the Erg (10,5) Push ups 5 Hang Power Cleans 3 Shoulder Press 3 Push JerksWeightliftingFloor Press (Weight)1a) Floor Press: Work to a 1RM. Rest 60s. – Build to a...
06/04/2018Warm-up2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges X-Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then, 5 Rolling V stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)WeightliftingFront Squat Box...
06/02/2018Warm-upPVC Game *Every time PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: Lunge Complex 1 per side 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 V-Ups + 10 Alt. Step-upsMetconMetcon (Time)For time with a partner: 800 Meter Farmer Carry (70, 53) 100 Russian KBS (53, 35) 100 Burpees 800...
06/01/2018Warm-up3 Rounds of: 3 Power Cleans 5 Front Squats (empty bar) 10 Walking Lunges 15 Banded Goodmornings Then, Tissue Work: Spend 20s on each trigger point moving 1-2 inches at a time – Quads – IT Bands – Adductors – CalvesWeightliftingPower Clean + Split Jerk (Weight)Power Clean + Jerk: Work up to 80% then perform...
05/31/2018Warm-up3 rounds of 8 Bent-over Rows 8 Muscle Cleans 8 Shoulder Press 8 Thrusters 8 Barbell Curls 15 Banded Pull-aparts 15 Banded PushdownsWeightliftingPush Press (Weight)Speed Push Press: 5 x 3 @75-80%, every 60s.Warm-upMetcon Prep: 2 Sets of: 1 Wall Climb 5 T2B 10 Wallballs 10 Alt. DB Snatch Rest 60 Sec between sets MetconMetcon (Time)For time: 30-20-10 DB Alternating...
05/30/2018Warm-upFoam Roll Adductors x 30s each then, 3 Rounds w. a barbell 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Lateral Squats w. bar on back (cossack squat) 5 Back Squat 5 Goodmornings 5 Rows Rest 40-60s, add light weight.Weightlifting20 Minutes to Complete both the box squats and deadliftsBox Squats (Weight)Wide Stance...
05/29/2018Warm-up"Musical Medballs"GymnasticsGymnastics Skill 1a) Toes to Bar: 4 x 60s of Practice or Volume Accumulate. Rest 60s. 1b) Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation. Rest 60s.MetconMetconEMOM 24: Minute 1: 2 TGU each side Minute 2: 12 DB Thrusters Minute 3: 20 Renegade Rows Minute 4:...
05/28/2018MetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed...
05/26/2018Warm-up8 Minutes of Abmat Pizza Game *For every drop athletes complete: 5 Air Squats 5 Yoga Push-ups 5 Abmat Sit-upsAuxiliary WorkSpend 8 Minutes Practicing Pull-ups. These sets should NOT be fatigue inducing. This is preparation for "Murph" Work should look something like this: 1a) Pull-up Practice: 3 x 4-5 reps....