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ThursdayWarm-upWarm-upAMRAP x 5 MINUTES 6/6 Alt DB Deadlift 6/6 DB Push Press 8/6 Cal Row 10 Banded Pull Aparts Strength2 RM Hang Snatch (Weight)Every 90 Seconds for 10 Sets Perform 2 Hang Snatch building to a Heavy Double.WorkoutMetcon (Time)3 ROUNDS FOR TIME 20 Alt. DB Snatch (50/35) 15 Push-Ups 15/12 Cal...

WednesdayWarm-upWarm up Lower BodyWith a barbell + Green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep...

SaturdayWarm-upWarm-upAMRAP x 7 MINUTES :30 Bike (increase RPM every :10) 5 Up-Downs 10 DB Suitcase Deadlifts 5 Up-Downs 10 Single DB Swing StrengthMetcon (Weight)3 SETS* 50' DBL DB Suitcase Walking Lunge 10 DB Power Clean 50' DBL DB Suitcase Walking Lunge -Rest as Needed b/t Sets- *Choose a weight that you can hold onto for...

FridayWarm-upWarm-upEMOM x 5 MINUTES MIN 1 - :20/:20 Single DB Strict Press MIN 2 - :40 DB Ground 2 Overhead MIN 3 - :40 Slow Deadbugs MIN 4 - :40 Shoulder Taps MIN 5 - :40 Wall Walks StrengthPush Press (6-4-2-6-4-2)6-4-2-6-4-2* Push Press *Start and end heavier than last week. (Score is Weight) Push Press...

ThursdayWarm-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 StrengthPower Snatch (1x3)ON A 15:00 RUNNING CLOCK… Build to a...

07/22/2020Warm-upWarm-upAMRAP x 5 MINUTES 7 Russian KBS 7 Kip Swings 7 Scap Push-ups 7 V-ups 7 Air Squats StrengthFront Squat (6-4-2-6-4-2)6-4-2-6-4-2* Front Squat *Start and end heavier than last week. (Score is Weight) WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 12 MINUTES 7 Front Squats (135/95) 7 Toes to Bar 7 KBS (70/53) 7 Push-ups (Score is Rounds +...

TuesdayWarm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats StrengthMetcon (Weight)ON A 15:00 RUNNING CLOCK...

MondayWarm-upWarm-upAMRAP x 5 MINUTES 2,4,6, and so on… Reverse Lunges Up-Downs Tuck-Ups StrengthDeadlift (6-4-2-6-4-2)6-4-2-6-4-2* Deadlift *Start and end heavier than last week. (Score is Weight) WorkoutMetcon (Time)FOR TIME 10 DB Burpees (35/25) 200m Run 30 Weighted Sit-ups (35/25) 40 Deadlifts (185/123) 30 Weighted Sit-ups 200m Run 10 DB Burpees -13:00 Hard Cap- (Score is Time) ...