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09/19/2020Warm-upCoach's Choice MetconMetcon (2 Rounds for reps)IN TEAMS OF TWO 1-15 MIN COMPLETE FULL ROUNDS OF 16 ROUNDS 8 WALL BALLS 8 ALT DB POWER SNATCHES (50/35) FROM 16-30 MIN PARTITION AS YOU LIKE 80 BURPEE BOX JUMP OVERS 80 CAL ASSAULT BIKE ...

FridayWarm-upWarm-upAMRAP x 6 MINUTES :45 Row 10 Barbell Deadlifts 10 Air Squats into BB Front Squats 10 Hang High Pulls StrengthMetcon (Weight)EVERY 1:30 x 6 SETS* 3 Power Cleans + 3 Front Squats *Keep weight moderate. (Score is Weight) WorkoutMetcon (Time)10 SETS 5 Toes to Bar 7 Wall Balls (20/14) 9 DB Push Press (50/35) -:30 Rest b/t Sets- (Score...

ThursdayWarm-upWarm-up2 ROUNDS 10 Alt Groiners + Torso Twist 5 Inch Worms + Push-Up Into… 3 ROUNDS 3 Snatch Grip Deadlift 3 Snatch Grip Hang High-Pulls 3 Snatch Grip Hang Muscle Snatch 3 Snatch Grip Hang Power Snatch* *With each rep, lower the start position for the Hang (Hips, Mid-Thigh, Above the Knee) StrengthMetcon (Weight)ON...

WednesdayWarm-upWarm-up3 SETS (6:00 CAP) 5 Slow Bodyweight Good Mornings 10 Alt. Reverse Lunges (deep step back) 5 Slow "Descent" Deadlifts (Start w/ Light Weight, Add Each Round)* 10 Scap Pull-Ups *Trace body with bar under a controlled descent each rep. -Walking Rest & Add Weight b/t Sets- StrengthDeadlift (8-6-4 x 2)8-6-4..8-6-4 Deadlift *Start light...

TuesdayWarm-upWarm-up3 SETS (:20 ON/ :10 OFF) MOVT 1 - Jumping Jacks MOVT 2 - KB Deadlifts MOVT 3 - Burpees StrengthShoulder Press (10-10-10)10-10-10* Strict Press *Start light build to moderate. (Score is Weight) WorkoutMetcon (Weight)EMOM x 15 MINUTES MIN 1 - Max KB Swings (53/35) MIN 2 - 5-7 Barbell Strict Press (Athlete...

MondayWarm-upWarm-upAMRAP x 2:30 MINUTES 30 Single Unders 10 Lunges 5 Up-Downs Into… AMRAP x 2:30 MINUTES 20 Double Unders or :20 Double Under Attempts 10 Air Squats 5 Burpees StrengthBack Squat (10-10-10)10-10-10* Back Squat *Start light build to moderate. (Score is Weight) WorkoutMetcon (Time)FOR TIME 2 ROUNDS 15/12 Cal Bike 60 Double...

09/12/2020Warm-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 (AMRAP - Rounds and Reps)In Teams...

09/11/2019Weightlifting400 Meter Run as a group Review - Power Clean + Jerk 3 Muscle Cleans + 3 Push Press 3 Power Cleans + 3 S2OH *add weight 1 Power Clean + 1 S2OH *add weight 1 Power Clean + 1 S2OH Then Rope Climbs Review + ScalingMetconGlen (Time)For Time: 30 Clean and...

ThursdayWarm-upWarm-up3-4 SETS 30 Single Unders 10 Glute Bridge-Ups 10 Air Squats (Slow Descent, Quick Stand) 10 Scap Push-Ups -Quick :20 Walking Rest b/t Sets- *From here, move into your demo and review of the Back Squat...

WednesdayWarm-upWarm-up3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid ¼ squat) 6 Push Jerks 4 Up-Down 2 Perfect Push-Ups *After the warm-up, move right into your teaching of the Push Jerk with either a PVC Pipe or Light Barbell StrengthPush Jerk (2RM)ON A 12:00 RUNNING CLOCK...