Blog

06/01/2019Warm-up400 M Partner up and grab all equipment: – KBs – Medballs – Set-up for HSPU Then, Each athlete complete: 5 Russian Swings + 5 Full Swings 5 Goblet Squats 5 Wall balls 5 Bar Muscle-up or CTB Pull Ups ( or whatever scaled variation) MetconMetcon (AMRAP...

05/31/2019WeightliftingWarm-upAMRAP 7 at a slow pace: 8 DB Bench Press (alternate position each round i.e. neutral grip, pronated grip) 8 Double DB Rows 16 Banded Pull-aparts (alternate between supinated and pronated grips) 16 Banded Pushdowns Then, Review Close Grip Bench Press Review Ring Pull-ups *Split group in half. Half will perform CG Bench...

05/30/2019Warm-up3 Rounds 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. WeightliftingFront Squat Box Squat (Weight)Front Box Squat: 10 x 2 @55-65% of Front Squat, every 60s. – Wider than normal Squat StanceBox Jumps (Max reps)Standing...

05/29/2019Warm-upAlternating Tabata: 1a) Single Unders 1b) OH Plate Hold Then, 10-8-6-4 Ground to Overhead with a plate Walking OH Plate Lunges (total reps) Abmat Sit-ups Then, Run 200 MetersMetconMetcon (AMRAP - Rounds and Reps)With a running clock: 0:00-10:00 Row 250 Meters 15 Abmat Sit-ups 50 Double UndersMetcon (AMRAP - Rounds and Reps)12:00-20:00 Row 250 Meters 15 Ground to Overhead with...

05/28/2019Warm-upBanded Snatch Warm-up then, Then team up and each athlete complete: 2 Rounds of: 7 Power Snatch 14 Wallballs 21 Calorie RowMetconMetcon (Time)n teams of 3 for time: 100-80-60-40-20 Power Snatch (75, 55) Wallballs (20, 14) Calories on the Rower Rx+:(95, 65) (Cals on Assault Bike) 40 Min Cap...

05/27/2019MetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed...

05/25/2019Metcon2 Rounds 5 RDL 5 Hang Muscle Cleans 5 Front Squats 5 Push Press 5 Good Mornings Add light weight for second round MetconMetcon (Time)Double DT In Team of 2 Alternate Movements to Complete 10 Rounds of: 12 Dead Lifts (155/103) 9 Hang Power Cleans 6 STOH Every 2 minutes...

05/24/2019Warm-up2 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 x1 Push Jerk x1 Split Jerk x1 (Weight)Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. ...

05/23/2019Warm-upWith a partner: Run 400 Meters w. a medball passing it back and forth. Then on your own, 2 Rounds of: 10 Wall balls 10 Medball cleans 10 Green Band Walks Each direction 10 Glute Bridge with a 2 count hold at top 10 Banded Pull-apartWeightliftingFront Squat Box Squat (Weight)Front Box Squat: 10...

05/22/2019Warm-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 WeightliftingSquat Clean (Weight)1.1.1 Every 2 Minutes for 6...