05/25/2018Strength: All 8 sets of Box Squats should be fast so if needed adjust the loading so you can move faster. – Metcon: Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing...
05/24/20108Work at your own pace today. You can rest as much as you feel is necessary between sets but shoot for 6-8 completed rounds.Warm-upHigh Knees Butt Kicks Lunge Complex 2x per let Toy Soiders 25 Jumping Jacks 90 Degree Hip Rotation Banded Steps 5 each way Banded Glute Ham Raises x...
05/23/2018Warm-upRun 800 Meters then, 30 Mountain Climbers 30 Walking Lunges 30 Hollow Rocks 30 Shoulder Taps Then, 2 Sets of: 15 Banded Pushdowns 15 Banded Pull-apartsWeightliftingFloor Press (Weight)1) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 90s.Curls (Weight)Barbell Curls: 3 x 10, one weight for all sets. Rest 60s.MetconMetcon...
05/22/2018Warm-up3:00 of Banded Glute Work Then, with an empty bar: 5 Deadlifts 5 Clean Pulls 5 Push Press Rest 20s 3 Power Clean 3 Front Squat 3 Push Jerk Rest 20s 1 Squat Clean 1 Jerk Rest 10s 1 Squat Clean. 1 JerkWeightliftingClean and Jerk (Weight)Clean + Jerk: Work to a 1 Rep resting at least 2 minutes between...
05/21/2018Warm-upHigh Knees Butt Kicks Lunge Complex each side Leg Swing opposite toe to opposite hand Jumping Jack Shuffle (switch half way) 90 Degree Hip Rotation Band Walks x 10 steps each direction WeightliftingPower Snatch x1 Snatch x 1 OHS x 1 (Weight)Power Snatch + Squat Snatch + Overhead...
05/19/2018MetconWarm-upMetcon (Time)For time: Run 1 Mile 100 Burpees Run 1 Mile 30 Min Time Cap...
05/18/2018Warm-upFoam Roll Lats x 30s each then, 3 Rounds of: 5 Hang Muscle Cleans 5 Push Press 5 Barbell Curls 5 Bent-over rows, pronated 5 Bent-over rows, supinated 5 Yoga Push-ups Rest 40-60s, add light weight.WeightliftingBench Press (Weight)Speed Close Grip Bench Press: 5 x 5 @50%, rest 60s.GymnasticsPull-ups (Max reps)Pull-up Volume Accumulation. Rest...
05/17/2018Warm-upFunnell Tag 5 Rounds https://youtu.be/wU0ZgIVROH8 Then, Foam Roll x 45-60s each – IT Bands – Hamstrings – Thoracic Spine – Lats – CalvesGymnasticsGymnastics Skill Work 3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 10 Alternating PistolsMetconMetcon (AMRAP - Rounds and Reps)25 Minutes of: 1a) Alt. Weighted Step-ups x 20 reps Rest 60s. 1b) Single Arm Farmer...
05/16/2018Warm-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, 10 Rolling V stretch 10 Lateral Cossack Squats 20-30s Banded Ankle Distractions each.WeightliftingBox Squats (Weight)) Wide Stance Box Squat: 8 x 3 every...
05/15/2018Warm-upGymnasticsPull-ups (Max reps)1a) Strict Pull-up + Negative (3s): 4 x 5. Rest 45s. **3 ONE-THOUSAND NegativeDips (Max reps)1b) Bar Dips: 4 x 8-10. Rest 45s.MetconMetcon (Time)Metcon Warm-up: 2-3 Sets of: 5 OHS 5 KBS 5 Lateral Burpees Rest 60s. For time: 30-20-10 Overhead Squats (95, 63) Lateral Burpees over the bar KBS (53, 35) Calories on the...