Blog

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 Workout Prep1 set 2 Clean and Jerks 2 Bar...

MondayWarm-up5 Round Tabata Rowing Into Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip...

SaturdayWarm-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 MetconMetcon (3 Rounds for reps)3 Sets: 5 Minute AMRAP 2 Rounds 50...

FridayWarm-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 Prep3 sets (Build in weight) 3 Chest to Bar 2 Box Jump...

ThursdayWarm-up10 min AMRAP 200 Meter Run 5 dynamic squat stretch 5 sit-ups (focus on leg extension when sitting up) 5 Deadlifts (empty bar - build across) Workout Prep1 round (with partner) 5 Deadlifts each (add first weight) 5 Toes to Bar MetconMetcon (Time)Teams of 2 80 Deadlifts (135/95) 80 Weighted Sit Ups...

WednesdayWarm-up3 Rounds 1 round of rowling (Max 5 penalty burpees) 3 Inch Worms + Seal pose 30 single unders 5 Power Snatch (empty bar - build across) 2 sets (empty bar) 5 Snatch Grip Deadlifts 5 Snatch Grip High Pulls 5 Muscle Snatch 5 Hang Power Snatch 5 Power Snatch - into - Build up to opening...

TuesdayWarm-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)Workout Prep Workout Prep** 2 sets (add weight to each set) 3 Bench Press 6 Ab Mat...

MondayMetconMetcon7:00 max distance run ( or row or bike if you have that equipment) Rest 2:00 B. 50 KBS 53/35 40 KB SDHP 30 goblet squats 25 KBS 20 KB SDHP 15 goblet squats Rest 2:00 C. 7:00 to meet or exceed the distance from A...

FridayWarm-upMovement Prep/Activation and Increasing Heart Rate** 200 Meter Run 250 Meter Row 10 Cal BikeWorkout Prep @Workout Pace - 20 Sec. Row 5 Burpees 20 sec. bike MetconMetcon (Calories)15 min AMRAP 2-4-6-8-10… Row (calories) Burpees Bike (calories) **score is combined caloriesWeightliftingStrength Prep** 2 sets (Empty Bar) 1 Clean Deadlift 1 Hang Power Clean 1 Front Squat 1 Jerk Dip 1...

ThursdayWarm-up10 min AMRAP 30 single unders (focus arms close to the body and movement in wrists) 10 sec BarbellOverhead Hold 5 Shoulder to Overhead 5 Muscle Clean MetconMetcon (Time)Teams of 2 For Time: 300 Double Unders 60 HSPU 30 Power Cleans (205/133) 60 HSPU 300 Double UndersWeightliftingClean and Jerk (Weight)Power clean + Push Jerk: - Build...