Blog

08/12/2019Warm-upWith a barbell + foam roller + green 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 a 3 count...

08/10/2109Warm-upPart A With a band 30-second pigeon pose each side 20 Banded Pulldowns 10 Slow Band OHS - band overhead as if it was a barbell -Part B 1 Round with a PVC and 1 Round with barbell 5 Hang muscle snatch 5 Hang power snatch 5 slow OHS 5 Power snatch from mid-shin...

08/09/2019Warm-up5 Minutes of: 10 Scorpions (5 each side) 5 Push up to Down Dog with 2 count pause in Down Dog 10 Table Rocks grab a light band Then, 5 Minutes of: 100 meter run 15 Banded Facepull-aparts 15 Banded Triceps PushdownsWeightliftingBench Press (Weight)1) Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00 - Build to a...

08/08/2019Warm-up 3 Rounds 20 Single Leg Glute Bridges (10 per side) 15 Banded Green Band Walks (Left then Right) 10 TEMPO (2 second down + 2 second at bottom + explode up) Goblet Squats 5 Squat JumpsWeightliftingBox Squats (Weight)1) Wide Stance Box Squat: 5 x 5 @65% of Monday's 3RM...

08/07/2019Warm-upPowerwalk Races Then, High Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Review Farmer Carry MetconMetcon (Time)For time with a partner: 1 Mile Farmer Carry (70, 53) 30:00 Time Cap *Whatever weight people choose it should be challenging to...

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...