Blog

08/06/2019Warm-up*Grab a light band 2 min Row (slow) 20 Banded Pull-aparts 10 Wide Push ups :20-:30 second RKC Plank 90 second Row (Mod) 20 Banded Facepull-aparts 10 regular width push ups :20-:30 second RKC Plank 1 min row (fast) 20 Single Arm Banded Lat Pulldown (10 each) 10 close width push ups :20-:30 second RKC PlankGymnasticsPull-ups (Max...

08/05/2109Warm-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 WeightliftingReview the Power Clean WeightliftingPower Clean (Weight)Power...

08/03/2019Warm-upGrab a barbell and Medball and complete: 3 Rounds of: 8 Hang Muscle Cleans 8 Barbell Rows 8 Wall Balls 100 Meter Run *Done at a slow pace. Add light weight to bar on each round. This can be done with their partner sharing equipment. Then, Review all movement standardsMetconMetcon (AMRAP - Rounds and...

08/02/2019Warm-up5 Minutes of Oscillating Foam Rolling x 20s each spot: – Lats (both sides) – Thoracic Spine – Pecs Then, Grab Barbells + Band and complete: 5 Shoulder Press 30 Explosive Banded Pull-aparts 5 Push Press 10 Banded Pass-Thru 5 Push Jerk 30 Explosive Banded Pull-aparts – supinated gripWeightliftingPush Jerk (Weight)Push Jerk: Build to a 1RM....

08/01/2019Warm-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. WeightliftingBox Squats (Weight) Wide Stance Box Squat: 5 x 5 @ 60% of Monday’s 3RM or 50% of 1RM Back Squat, every 90sAuxillary WorkKB...

07/31/2019Warm-up2 Rounds of: --Partner 1 20 X-Band Walks (10L/10R) 20 Banded Pull-aparts 10 Reverse Lunges --Partner 2 5 High Hang power snatch 5 Low hang power snatch 5 Power snatch from mid shin **Partners switch places**MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 w. a partner: 400 Meter Run *Max Reps of: 20 Walking Lunges (BW) 20 Power Snatch...

07/30/2019Warm-up3 Rounds of 250m Row 5 Push ups 5 Burpee box jump 15 Banded Pull-aparts (underhand grip) 10 Single Arm Banded Triceps Pushdowns (each)WeightliftingBench Press (Weight)Speed Bench Press: 9 x 3 @55% of 1RM Bench Press, every 60s. 3 Sets Close Grip 3 Sets Medium Grip 3 Sets 1" Wider...

07/29/2019Warm-up3 Rounds of: 5 Deadlifts 5 Power Cleans 5 Front Rack Reverse Lunges each Leg 5 Push Press 5 Back Squats 5 Goodmornings 5 Bent-over Rows Rest 60s.WeightliftingBox Squats (Weight) Wide Stance Box Squat: 3RM. Rest 2:00 - Use a parallel BoxMetconMetcon (Time)Barbell Complex of: 4 Rounds: 8 Deadlifts (95, 63) 8 Power Cleans 8 Front Rack Reverse...

07/27/2019Warm-upPartner up and perform with an empty barbell: 3 Rounds of: 5 Power Snatch 5 Thrusters 21 Double Unders *One athlete completes a full round. Add light weight to bar after each setMetconMetcon (AMRAP - Rounds and Reps)"Chesna" AMRAP 30 w. a partner: Buy in: 209 Double Unders split however Then, Remaining time AMRAP: 7 Power...

07/26/2019Warm-upCoaches ChoiceWeightlifting"6-12-25 Protocol" 3 Rounds of: 6 Close Grip Chin-ups 12 DB Hammer Curls 25 Banded Facepull-aparts No rest between movements, but Rest 3:00 after all three exercises. Rx + = 4 roundsMetconMetcon (Time)15 HSPU 75 Dubs 100 Meter Single Arm Overhead Walk (45/30) 100 Ft Single Are Overhead Walking Lunge...