Blog

11/20/2019Warm-up1) Foam Roll Lateral Hip: 20-30 seconds each 2) 2 Rounds at a slow pace Barbell Complex of: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Push Press 5 Back Squats 5 Goodmornings 5 Bent-over Barbell Rows 10 X-Band Walks each direction Then, Review Power Clean + Hang Squat Clean CompleWeightliftingPower Clean x 2...

11/19/2019Warm-upFoam Roll Lats and Pecs 3 Minutes AMRAP 3 AMRAP 3 of: 10 Pass Thurs 10 Banded Facepull-aparts 10 Banded Pull-aparts Then: Half-Kneeling Landmine Press + Pull-up Set-up 4) Review all of today's metcon movements - T2B - OHS - Box JumpsWeightliftingLandmine Presses and pull ups are done as a super set Landmine Press...

11/18/2019Warm-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 Dogs with...

11/16/2019Remember Class is 3 PM today!!Warm-upCoaches Choice MetconHolleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August...

11/15/2019Warm-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)Push Press: 2RM in 9 sets. Rest...

11/14/2019Warm-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 Dogs with...

11/13/2019Warm-upPVC Game *Everytime PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: 10 Burpees 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 Front Squats w. empty bar Then, Review All Metcon Movements: - Hang Power Snatch - OHS - SDHPGymnasticsGymnastics Skill Choose 1 Movement to work on 5 minutes Then, EMOM 10: ODD Minutes:...

11/12/2019Warm-upUpper Body Warm up 3-Way Banded Shoulder + Lat Stretch x 30s each position With a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Passes Foam Roller on each Lat 10 Thoracic Rotations eachWeightliftingPush Press (Weight)Push Press: 3RM...

11/11/2019Warm-up3 Rounds of: 100 M Row 5 Power Cleans 5 Romanian Deadlifts 5 Front Squats 5 Banded Glute BridgesMetconHotshots 19 (Time)6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunSub Row if raining ...

11/09/2019Warm-up2 Rounds of: 6 Romanian Deadlifts 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 + Split Stretch 10 Lateral Lunges 10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)MetconMetcon...