Blog

Monday February 24Warm-upWarm Up 1 5 RDLs 5 Sumo Stance RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Bent-over Rows Rest 40-60s, add light weight. StrengthPower Clean x2 Front Squat x2 Split Jerk x1 (Weight)Every 2 Minutes for 6 sets at between 70-80 % of your Clean...

02/21/2019Warm-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 WeightliftingPush Press (Weight)8 x 3 Building over the course...

Thursday February 20Warm-up1) foam roll lateral Hip x 60s each side 2) 2 Rounds of: 6 Romanian Deadlift 6 Power Cleans 6 Front Squats 6 Push Jerk Green-Band Walk x 10 Steps each direction Then, 5 Rollover + Split Stretch 10 Lateral Squats 10 Bird Dogs with a 3 count glute contraction on each rep...

Wednesday February 19Warm-upAMRAP 7: 30s Row or Bike @easy pace 30 Single Unders 30 Shoulder taps 30 Double Under Attempts or Double Unders Then, Spend 10:00 reviewing Pull-upsMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 with a partner: 1k Row 30 Pull-ups 30 Overhead Squats (95, 63) - Goal: Split work as you'd like -...

Tuesday February 18Warm-upBench Press Warm UpFoam roll pecs and lats AMRAP 3 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)StrengthSingle Arm DB Bench Press (4x8 per arm)No rest.Inverted Row (4x12)Rest 60sMetconMetcon...

Monday February 17Warm-upAt a slow pace: 10-8-6-4-2: Russian KBS(light) Goblet Squats (light) Up Downs Then, Warm-up + Review Deadlift StrengthDeadlift (Weight)5 x 5 @ 75% of your 1 RMMetconBP Benchmark 4 (AMRAP - Rounds and Reps)AMRAP 10: 10 Russian KBS(70, 53) 10 Goblet Squats (70, 53) 10 Burpees - Goal: Don't underestimate this one -...

Saturday February 15Warm-upCoaches ChoiceMetconMetcon (AMRAP - Reps)With a running clock with a partner: 0:00 - 15:00 5:00 AMRAP - Calorie Bike or Row 5:00 AMRAP - Wall balls (20, 14) 5:00 AMRAP - Calorie Bike OR Row (if you rowed 1st, bike here) Rest 3 MIn 18:00 - 28:00 5:00 AMRAP -...

Friday February 14Warm-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...