Blog

SaturdayWarm-upWarm-up3 ROUNDS (7 MINUTE CAP) 25 Single-Unders 5 Tuck-Ups + 5 V-Ups 10 Kip Swings 10 Slam Balls 5 Burpees StrengthMetcon3 SETS FOR QUALITY :30 L-Hang Hold 10 Tempo Strict Knees to Chest (2121) 10 Strict Pull UPS (No Measure) WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 15 MINUTES 8 Burpee Toes to Bar 16 Wall Balls...

07/17/2020Warm-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 MetconMetcon (Time)10 Rounds for Time 200 M...

ThursdayWarm-upWarm-up1 ROUND (5 MINUTE CAP) :20/:20 Single Arm DB Swings :20/:20 Single Arm DB Strict Press :20/:20 Single Arm DB OH Hold :40 Shoulder Taps 3 Wall Walks StrengthPush Press (6-4-2-6-4-2)6-4-2-6-4-2 Push Press (Score is Weight) WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 13 MINUTES 20 Alt. DB Hang Snatch (35/25)|(25/20) 10 SA DB Push Jerk...

07/15/2020Warm-upWarm up Lower BodyWith a barbell + foam roller + heavy band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with...

07/14/2020Warm-upUpper Body Warm Up with Shoulder TapsFoam Roll for 3 Minutes plus 20 Thoracic Rotations Then 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 Aparts WeightliftingSnatch...

07/13/2020Warm-upWarm-up3 SETS :30 KB Deadlifts :30 Russian KBS :30 Up-Downs StrengthMetcon (Weight)EVERY 1:30 x 7 SETS 2 Deadlifts + 2 Hang Power Cleans + 4 Front Rack Reverse Lunges (Score is Weight) WorkoutMetcon (Time)4 ROUNDS FOR TIME 300m Row 15 Burpees 10 Front Rack Forward Lunges (135/93) (Score is Time) ...

SaturdayWarm-upWarm-up3 ROUNDS (6 MINUTE CAP) 100m Jog 10 Slam Ball Deadlifts 8/6 Cal Bike :30 Overhead Slam Ball Hold StrengthMetcon (Weight)EVERY 2:30 x 4 SETS 10 Tricep Kickbacks 10 DB Front Raises 10 DB Hammer Curls (Score is Weight) WorkoutMetcon (Time)FOR TIME 40 Wall Balls (20/14) 50 Cal Row 800m Run 50 Cal Bike Row 40 Wall Balls (Score is Time) ...

FridayWarm-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 WorkoutMetcon (Time)3 SETS 800m Run 20 TTB 15 Hang...

07/09/2020Warm-upWarm-upAMRAP x 8 MINUTES :20 Butt Kickers :20 High Knees :20 Jumping Jacks 100m Run 10 Scap Push Ups 5 Negative Push Ups 10 Deadlifts C. STRENGTH / GYMNASTICSPower Clean ( 5-5-3-3-1-1-1)Every 2 Minutes for 7 sets 1. 5-5-3-3-1-1-1 Power Clean* *5s must be TNG. 3s can be singles. 1s should be AHAP. Start Moderate...

WednesdayWarm-upWarm-upAMRAP x 5 MINUTES 8 Barbell or DB Strict Press 10 Alt. Step-ups 12 Scap Push-ups 20m Shuttle Runs StrengthPush Press (7-5-3-7-5-3)7-5-3-7-5-3 Push Press (Score is Weight) Workout"COWABUNGA" (5 Rounds for reps)EVERY 3:00 x 5 SETS 10 Push Press (115/75)|(75/55) 12 Push-ups 15 Box Jump Overs (20) (Score is Each Set for Time) ...