Blog

09/03/2020Warm-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 Weightlifting2 Position Snatch (floor, mid thigh) (Weight)Every 2 MInutes...

WednesdayWarm-upWarm-up3 SETS (7 MINUTE CAP) 12 Strict Press 10 Bent Over Rows 10 Scap Push-ups 10 HR Push-ups StrengthWorkoutPush Jerk (EMOM x 8 MIN -- 3 Push Jerk)EMOM x 8 MINUTES* 3 Push Jerks *Start moderate and build to heavy. (Score is Weight) Metcon (Time)FOR TIME 21-15-9 Push Jerk (135/93) Pull-Ups -Rest 2:00- 12-9-6 Push Jerk (155/103) Strict...

TuesdayWarm-upWarm-up2 ROUNDS 10 Wall Ball Front Rack Reverse Lunges 10 Wall Ball Strict Press 10 Wall Ball Front Squats 10 Wall Ball Push Press 5 Burpees StrengthMetcon (Weight)EMOM 90 Sec x 4 Sets 6 Deadlifts Into...

MondayWarm-upWarm-upAMRAP x 5 MINUTES 8/6 Cal Bike or Row 8 Barbell Bent Over Rows 8 Jumping Air Squats StrengthPower Clean (2-2-2-2-2-2-2-2)8 SETS* 2 Pausing Power Cleans** *Start light and end moderate-heavy. **Athletes will Deadlift the bar to the above the knee, pause for :02, and then finish the...

08/29/2020Warm-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...

FridayWarm-upWarm-upEMOM x 6 MINUTES (:45 ON/:15 OFF) MIN 1: Reverse Lunges MIN 2: Kip Swings MIN 3: Burpees MIN 4: Kip Swings MIN 5: Tuck-ups MIN 6: Hollow Body to Supermans StrengthDeadlift (4-4-4-4-4)EVERY 2:00 x 5 SETS* 4 Deadlift *Start heavier and end heavier than last week. . (Score is Weight) WorkoutMetcon (AMRAP - Rounds and...

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...

TuesdayWarm-upWarm-up2 ROUNDS (5 MINUTE CAP) 1:00 Row 8 Barbell Strict Press 8 Scap Push-ups 6 Tempo Barbell Push Press (12X1) StrengthPush Jerk (4-4-4-4-4-4-4-4)EMOM x 8 MINUTES* 4 Push Jerks *Start moderate and build to moderate-heavy. (Score is Weight) WorkoutMetcon (Time)6 SETS 18/15 Cal Row 10 Push Jerks (135/95)|(95/65) -Rest 1:30 b/t Sets- Score is total...

MondayWarm-upWarm-upAMRAP x 5 MINUTES 3/3 SA KB DL 4/4 SA KB Russian Swing 5/5 SA KB High Pulls 12 Walking Lunges StrengthMetcon (Weight)EVERY 1:30 x 7 SETS 1 Clean Deadlift + 1 Below the Knee Hang Power Clean + 1 Above the Knee Hang Power Clean *Start light and build to moderate. (Score...