Blog

Wednesday March 25Warm-upWarm-up2:00 Jumping Rope or Dynamic Warm-up Then, 10 Box jumps with step down 10 Jumping Pull-ups 10 Kettlebell Swings 10 Walking BW Lunges 10 T2B or Knee Lifts 10 Push Press 10 Back Extensions (or supermans) 10 Wall balls 10 Burpees 20 Double UndersWorkout - HOMEMetconMetcon (Time)At Home WOD: Conditioning "Filthy Fifty Home Version" For time: 50 Alternating...

Tuesday March 24Warm-upWarm-upWith a rowing machine + foam roller + light band: 1) Fish Game on Concept II (Or 4 minutes of light row, bike, or ski)* 2) 60s Foam Roll Lats each side, 30s Hollow Hold, 30s Dead Hang on bar, 30s Handstand Hold (plank) 3) 2...

Monday March 23Warm-upWarm-upBP Lower Warm-up Consists of: With a barbell + foam roller + heavy band 2 Rounds of: 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges X-Band Walk x 10 Steps each direction Adductor Rock-back Stretch x 10 reps each side Then, 5 Rollover + Split Stretch 10 Lateral Squats 10 Bird...

Sunday March 22Warm-upWarm-upBox Programming Dynamic Warm-up BP Dynamic Consists of: High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point Leg Swing opposite toe to the opposite hand Carioca Jumping Jack Shuffle (switch halfway) 90 Degree Hip Rotation Then, Review: - Close Grip Bench...

Saturday March 21Warm-upWarm-up"Powerwalk Races" Set your class up in rows as you would for a dynamic warmup. Coach calls "3-2-1-go," and each "walker" leaves their mark. They "race" down and back and upon return they high-five the person behind them in line, and that person takes...

Friday March 20Warm-upWarm-up With a barbell + foam roller + light band 2 Rounds of: 6 Barbell Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 20s Oscillatory foam roll lats 10 Thoracic Rotations each Then right into a 3-Way Banded Shoulder/Lat Stretch x 30s each position Review + Warm-up Push PressMetconMetcon (Time)At Home...

Thursday March 19Warm-upWarm-upBox Programming Dynamic Warm-up BP Dynamic Consists of: High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point Leg Swing opposite toe to the opposite hand Carioca Jumping Jack Shuffle (switch halfway) 90 Degree Hip Rotation Then, 2-3 Rounds of: 5 Sumo...

Wednesday March 18Warm-upWarm-upAt Home WOD: Skill: Spend 10 Minutes working on a Bodyweight skill like handstands, L-Sit Holds, Handstand Walking, ect.StrengthMetconEMOM 8: EVEN Minutes: 30 Seconds of V ups ODD Minutes: 30 secons of Shoulder tapsMetconMetcon (Time) Conditioning: For time: 50-40-30-20-10 Air Squats Hollow Rocks Double Unders - Goal: Split work into manageable sets...

Tuesday March 17Warm-upWarm-upBanded Snatch Warm-up Then, "Burgener Warm-up w. a PVC" 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang Power Snatch *Go through 5 reps of each step and explain the significance of each. Then grab barbells and complete: 3 Hang Muscle Snatch 3 Hang...

Monday March 16Warm-upWarm-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 StrengthBack Squat Cluster (Weight)Build...