Blog

TuesdayWarm-upWarm-upAMRAP x 7 MINUTES 8/6 Cal Bike 20 V-ups 8/6 Cal Bike 10 Kang Squats 8/6 Cal Bike 10 Broad Jumps StrengthMetcon (Weight)EMOM x 10 MINUTES 1 Power Clean + 2 Hang Power Clean + 1 Front Squat *Keep weight light-moderate. (Score is Weight) WorkoutMetcon (Time)2 ROUNDS FOR TIME 80/64 Cal Bike 100/80 Cal Row 40 Toes to Bar *Every 2:00, not...

MondayWarm-upWarm-upAMRAP x 7 MINUTES 100m Run 10 Alt. Step-Ups 100m Run 10 Slow Air Squats 100m Run 10 Broad Jumps StrengthMetcon (Weight)4 SETS 8 Tempo Front Squats (22X1) 4 Tall Box Jumps (Athlete Choice) -Rest as Needed b/t Sets- (Score is Weight) WorkoutMetcon (Time)FOR TIME 800m Run 50 Box Step-Overs (24/20) 25 DB...

Bootcamp 1/10/21Warm-up2:30 bike/row/run :60 couch stretch x each legWarm-up50 Singles 5 walk out plank, 2 pushups 20 hollow rocks 10 mountain climbers (1,1,2,2) x2 roundsMetcon4 rounds (8:00 work/1:00 rest): 0:00-2:00 50 Double Unders, into...

SaturdayWarm-upCoaches Choice MetconMetcon (AMRAP - Rounds and Reps)IN Teams of Two ALT ROUNDS 30 Rounds For time 5 Burpees 5 Chest to Bar 1 Clean & Jerk (185/155) 40 min HARD CAP RX+ sub 2 muscle up for C2B You go I go style ...

FridayWarm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip StrengthSplit Jerk (8 x 1)Every 90 Seconds for 8...

ThursdayWarm-upWarm-up4 SETS (9:00 CAP) :45 Bike/Row 25’ SA OH KB Walk 20 Mountain Climbers 25’ SA OH KB Walk 50’ Front Rack Walk StrengthMetcon (Weight)3 SETS FOR QUALITY 50' DBL KB Suitcase Walk 50' DBL KB Front Rack Walk 50' DBL KB OH Walk 2:00 Bike/Row (EZ Pace)* *2:00 Bike/Row is considered...

WednesdayWarm-upWarm-upAMRAP x 7 MINUTES 6 Lunge + Lunge + Squat 8 Groiners with a Twist 10 Banded Steps (L R) 8 Up-Downs 6 Bird Dog StrengthFront Squat (1x3)"NCX BASELINE II" I. ON A 12:00 RUNNING CLOCK...

TuesdayWarm-upWarm-up3 ROUNDS 10 Lunges 5 DB Jefferson Curls 10 Quad Heel Taps 5/5 DB Upright Row 10 Up-Downs WeightliftingSnatch x1 OHS x1 Hang Snatch x1 OHS x 1 (Weight)Every 2 Minutes for 7 Sets Stay Light and Focus on form and techniqueWorkoutMetcon (Time)FOR TIME 500 M Row...

MondayWarm-upWarm-upON AN 8:00 RUNNING CLOCK… 500m/400m Row 10 Slow Alt. Bird Dogs 10 Good Mornings 10 Scap Push-ups 400m/350m Row 12 Deadlifts 12 Hang Power Cleans 12 Strict Press 250m/200m Row WeightliftingPower Clean (1x3)BASELINE WORKOUT "NCX BASELINE I" I. ON A 15:00 RUNNING CLOCK...

NEW YEAR BOOTCAMPWarm-up200m jog into Stretch/Mobility Working Lengths of the Gym: Samson stretch Slow side-to-sides Walk out plank, 2 pushups Squat jumps Bear crawl Burpee broad jumps Slow heel to glute Pick the appleMetcon (5 Rounds for reps)Every 6:00 minutes x 5 sets: 20/15 cal bike, into… 10 mountain climbers 20 walking lunges (1,1,2,2) 30 single DB...