Blog

Saturday February 29Warm-upMetcon (AMRAP - Rounds and Reps)AMRAP 8: 3 Power Cleans 6 T2B or Knee Lifts 9 Wall balls 30s of easy bike pedaling after each round - add weight to Power CleansMetconMetcon (Time)For time with a partner: 50-40-30-20-10 Wall balls (20, 14) Power Cleans (135, 95) T2B Calories Bike or Row -...

Friday February 28Warm-up5 Minutes of Dynamic Movement in place consisting of: 10 Inch Worm w. a Push-up + 20 Skip Jacks + 30 Jumping Jacks + 40 Single Unders + 50 Shoulder taps 4 Minutes of Oscillatory foam roll lats x 60s each side + Biphasic...

Thursday February 27Warm-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...

Wednesday February 26Warm-up"Musical Medballs" GymnasticsSkill Work: Choose something that needs work - this can be anything you've been struggling with.MetconRowing Randy (Time)For time: 2k Row 25 Power Snatches (75, 55) 1k Row 25 Power Snatches 500m Row 25 Power Snatches - Goal: Big sets of snatches - 15+ reps without stopping. Consistent...

Tuesday February 25Warm-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...

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...