Blog

08/29/2019Warm-up1 Round of: 10 Dynamic Pigeon Pose (5 per side) 5 Cook Squat + OH reach 5 Walk outs to Down Dog 5 + 5 Russian swings/Goblet Squats Then, grab a barbell and complete: 2 Rounds: 8 Romanian Deadlift 8 Front squats 8 Goodmornings (wide stance) 5 Tempo back squats WeightliftingBack Squat (Weight) Back Squat...

08/28/2019Warm-upHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then: 2 Rounds of: 1 min Row/Bike *Change machine each round 5 Power cleans 4 Front squats 3 S2OH *Add weight each round up to metcon weightMetconMetcon (Distance)With a partner: 8 Minutes of...

08/27/2019Warm-up15/10 Calorie bike at a moderate pace Then, At a slow pace: 20-15-10 Light DB Floor Press Banded Pushdowns Banded Pull-aparts (supinated grip) Then with the remainder of time, Review: HSPU and scaling C2B Pull-upsWeightliftingFloor Press (Weight)Close Grip Floor Press: 4 x 6 @60% of Last Friday's 1 RM Rest 90s. *Between work sets complete 10...

08/26/2019Warm-up3 Rounds of: 10 Banded Goodmornings 10 X-Band Walk Right 10 X-Band Walk Left 10 Goblet Squats Then 20 Banded Pull Aparts 10 Banded Pass Thrus 10 Banded OHS WeightliftingFront Squat Box Squat (Weight)1) Front Box Squat: 5-4-3-2-1+. Rest 2:00 - Build to a 1RM. 13-15 inch box Warm-upPower Snatch: 3 x 3, touch...

08/24/2019Warm-upRun 400 Meters Then, 2 Rounds Partner 1: 8 Hang power cleans 8 Power clean from mid-shin 8 Slow front squats 8 Squat cleans or Power clean + front squat for newbies *Bar down; switch partners. Add weight for a second round if possible Partner 2 lightly rows until told to switchMetconMetcon (Time)"Barbell...

08/23/2019Warm-upGrab a barbell and a band and complete 3 rounds of: 8 Bent-over Barbell Rows (pronated grip) 8 SDHP 8 Push Press 8 Bent-over Rows (supinated grip) 8 Barbell Curls 15 Banded Pull-aparts 15 Banded Triceps PushdownsWeightliftingWeightliftingFloor Press (Weight) Floor Press: 5-4-3-2-1+. Rest 2:00 - Build to a 1RM.MetconMetcon (AMRAP - Rounds and Reps)AMRAP...

08/22/2019Warm-upGrab a band and moderate KB 1 Round of: 10 Dynamic Pigeon Pose (5 per side) 5 Cook Squat + OH reach 5 Walk outs > Down Dog 5 + 5 Russian swings/Goblet Squats Then, grab a barbell and complete: 2 Rounds: 8 RDL 8 Front squats 8 Goodmornings 5 Back SquatsWeightliftingBack Squat (Weight)Back Squat...

08/21/2019Warm-upRun 400 Meters Then, 7 Minutes of: 20 Dubs/40 singles 10 Alternating Dumbbell snatch 200-meter row 10 Step up each side or Box jump step down ** Review Stone/Sandbag Carry MetconMetcon (AMRAP - Reps)EMOM 25: Minute 1: 40s Box Jumps (24, 20) Minute 2: 40s Calorie Row, Bike Minute 3: 40s DB Snatch (50,...

08/20/2019Warm-upWith a light band and a barbell 15 Banded Facepull-aparts 15 Banded OH triceps pushdowns 15s of plank to Down Dog 10 Push press with 2 ct pause in dip 15 Banded Facepull-aparts 15 Banded Overhead Triceps Extensions 5 Push jerk with 2 ct pause in the catch 5 Split jerk with 2...

08/19/2019Warm-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 WeightliftingBack Squat (Weight)1) Back Squat: 5-4-3-2-1+. Rest...