Blog

SaturdayWarm-upBench Press Warm Up400 Meter Run into AMRAP 6 of 10 Pass Thrus 10 Banded Facepull-aparts 10 Banded Pull-aparts 10 Thoracic Rotations (5 each side) Then: 5 Inch Worm with Push Up 10 Pec Rolls (5 per side)MetconMetcon (Time)In Teams of 2 " you go I go" 4 Rounds Each 21 SA...

FridayWarm-up8 min AMRAP 30-sec single unders 5 dynamic squat stretch 3 sky reacher squats (each side) 3 Up downs 3 muscle snatch + 2 power snatch + 1 squat snatch -into- 10 min to build to working snatch weight for WOD Workout PrepWorkout Prep** 1 set 1 Squat Snatch (At workout weight) 2 Burpee Over Bar 10...

ThursdayWarm-up10 min AMRAP 1 round of rowling (max of 5 penalty burpees) 5 wall balls (focus on breathing and cycling arms) 3 Step-ups (each side) 3 Devil’s Press (lightweight - focus on swing through legs) **2. Workout Prep** - With Partner - 1 set 5 Wall Balls (each) 20 sec. Row (each) 5 Box Jumps...

WednesdayWarm-up3 Way Banded Shoulder Stretch into 6 min AMRAP 30 sec. Machine (easy) 10 PVC Pass Throughs 5 PVC Overhead Squats 5 Sit Ups (focus on leg extension when sitting up) Strength Prep 3 sets (Empty Bar) 2 Snatch Grip Push Press 2 Overhead SquatsWeightliftingOverhead Squat (Weight)Overhead Squat: - 5x3 Moderate-Heavy...

TuesdayWarm-upWith a Green Band 10 Sidestep R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats -into- 6 min AMRAP 30 sec. assault bike (easy pace) 3 Up-downs 3 Box Step-ups (each side) 3 Power Cleans (empty bar - build across...

MondayWarm-upUpper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsWorkout Prep Workout Prep** 1 set 50m Run (workout pace) 5 Pull-Ups 50m Run 5 Push-Ups 50m...

SaturdayWarm-up3 rounds 1:00 Row 10 Single Arm Dumbbell Upright Row (each) 10 Suitcase Dumbbell Deadlifts (each) 5 Tempo Push Ups (3/2/1) 20 Alternating V-Ups **2. Workout Prep** 5 sets 3 Deadlifts 3 Bench Press - Start light and work up in weight, make sure athletes have a spotter -MetconMetcon (Time)21-15-9 Deadlift (275/185) Bench Press (155/105) -Rest 5:00- 21-15-9 Deadlift (225/155) Bench...

FridayWarm-up10 min AMRAP 1 min assault bike 5 Up Downs 5 Kip Swings + 1 Strict Pull Up 5 Power Snatches (empty bar - build across sets) Workout Prep1 set (each) 20 sec. Assault Bike 5 Burpee Box Jump Overs 1 Power Snatch (at workout weight)MetconMetcon (Time)For Time: 9-6-3 Power Snatch (185/135) Burpee Box Jump...

ThursdayWarm-up3 Way Banded Shoulder Stretch into 6 min AMRAP 30-sec assault bike 5 scap pullups 1 rope climb pull (Just 1 pull) 5 GHD’s to parallel (focus on leg ext. during situp)Workout PrepWorkout Prep** - With Partner - 5 GHD's (each) 1 Rope Climb (each) 15 Sec. Assault Bike (each) - practice transition on/off...

WednesdayWarm-upShoulder Banded Stretch each side 6 Min AMRAP 20 Single Unders 5 Alternating Dumbbell Hang Clean (each side) 5 Single Dumbbell Shoulder to Overhead (each side) Workout Prep Workout Prep** 1 set 1 Strict Handstand Push Up 3 Dumbbell Hang Power Cleans (Moderate weight) 10 Double Unders 2 Kipping Handstand Push-Ups 3 Dumbbell Push Press (Moderate...