Blog

TuesdayWarm-upWarm-upAMRAP x 5 MINUTES 20 Crossbody Mountain Climbers 10 Barbell Deadlifts 8 Reverse Lunges StrengthMetcon (Weight)6 SETS 1 Pausing Below The Knee Power Clean + 1 Pausing Hang Power Clean* + 1 Hang Power Clean *Athletes will pause :02 below the knee before completing the movement, and :02 above the knee...

MondayWarm-upWarm-upEMOM x 5 MINUTES MIN 1 - :45 Box Step-Ups MIN 2 - :45 Up-Downs MIN 3 - :45 Barbell Strict Press MIN 4 - :45 Burpees MIN 5 - :45 Box Jump Overs StrengthPush Jerk (4-4-4-4-4-4-4-4-4-4)EMOM x 10 MINUTES* 4 Push Jerks *Start light and...

08/15/2020Warm-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 ApartsMetconMetcon (Time)IN Teams Of 2 For Time Working :30 Sec on :30...

FridayWarm-upWarm-upAMRAP x 7 MINUTES 200m Row 10 Strict Press 10 Push-Ups to Pike 2 Wall Walk 25’ Bear Crawl StrengthPush Jerk (5-5-5-5-5-5)EVERY 1:30 x 6 SETS 5 Push Jerks (Score is Weight) Workout"EVEREST" (Time)FOR TIME 3-6-9-12-15-18-15-12-9-6-3 Push Jerk (115/73) Cal Row (Score is Time) ...

ThursdayWarm-upWarm-up3 ROUNDS (5 MINUTE CAP) 100m Run 12 Reverse Lunges 12 Alt. V-ups 30 Jumping Jacks StrengthDeadlift (8-8-8-8-8-8)EVERY 2:00 x 6 SETS* 8 Deadlift *Start heavier and end heavier than last week. . (Score is Weight) WorkoutMetcon (Time)5 ROUNDS FOR TIME 10 Deadlifts (185/135)|(135/95) 12 Toes to Bar 200m Run -Hard Cap 15:00- (Score is Time) ...

WednesdayWarm-upWarm-upAMRAP x 5 MINUTES :30 Moderate Pace Row 10 Box Step-Ups 10 Barbell Bent Over Rows 10 Wall BallsStrengthHang Power Clean (6-6-6-6-6)6-6-6-6-6* Hang Power Clean *Keep weight moderate. (Score is Weight) WorkoutMetcon (5 Rounds for reps)5 SETS 12/10 Cal Row 10 Box Jumps (30/24) 8 Hang Power Clean (135/93) -Rest 1:00 b/t Sets- (Score is Each Set...

TuesdayWarm-upWarm-upEMOM x 5 MINUTES MIN 1 - :40 Single Unders MIN 2 - :40 Air Squats MIN 3 - :40 Single Unders MIN 4 - :40 Ring Rows MIN 5 - :40 Hollow Body Hold StrengthBack Squat (8-8-8-8-8-8)EVERY 2:00 x 6 SETS* 8 Back Squat *Start heavier...

MondayWarm-upWarm-upAMRAP x 5 MINUTES 5 Muscle Cleans 4 Push Press 3 Burpees StrengthMetcon (Weight)6 WORKING SETS 2 Pausing Hang Power Clean* + 1 Hang Power Clean *Athletes will pause :02 above the knee before completing the movement. -Rest as Needed b/t Sets- (Score is Weight) WorkoutMetcon (Time)For Time 80 Calorie Row...

08/08/2020Warm-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)In Teams of 2 100 Dead Lifts...

FridayWarm-upWarm-upAMRAP x 6 MINUTES 10 V-ups or Tuck-Ups 20 Lateral Hops Over Barbell 10 Barbell Bent Over Rows 10 Air Squats StrengthHang Power Clean (8-6-6-4-4)8-6-6-4-4* Hang Power Clean *Start light and build to moderate. (Score is Weight) WorkoutMetcon (AMRAP - Rounds and Reps)WORKOUT 3 SETS AMRAP x 4 MINUTES* 5 Hang Power Cleans (135/93) 7 Toes to Bar 9...