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05/09/2019Warm-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 WeightliftingBox Squats (Weight)1) Wide Stance Box Squat:...

05/08/2019Warm-upWith a partner and two light KBS: 100 Meter Farmer Carry (50 meters each) 100 Meter Front Rack Carry (50 meters each) 100 Meter Asymmetrical Carry (50 meters each) Then grab plates and boxes and complete, 10 Walking OH Lunges (each athlete) 10 Ground to Overhead with a plate (each athlete) 10...

05/07/2019Warm-upAMRAP 8: 5 Yoga Push-ups 10 Hollow Rocks 100 Meter Run Then, Get barbells out and review the Floor Press.WeightliftingFloor Press (Weight)Close Grip Floor Press: 5 x 4 @75% of 4/26. Rest 90s.MetconMetcon (AMRAP - Rounds and Reps)AMRAP 16: 10 Strict T2B 10 Push-ups 400 Meter Run Rx+:(Workout time is extended to 20 minutes)...

05/06/2019Warm-upWith a PVC – 10 Pass Thru + 10 Around the Worlds (5 each direction) + 5 Muscle Snatch from hang + 5 Overhead Squats + 5 Muscle Snatch from below the knee Then, Grab barbells and complete: 3 Muscle Snatch 6 Front Squats *Add light weight 3 Muscle Snatch 6 Front Squats *Add light...

05/04/2019Warm-upPartner up and grab medballs and Kettlebells Complete 2 sets of 10 each person: 20 Wall balls 20 KBS 20 Hand Release Push-up or Box Push-up Scaling 20 T2B or Knee Lifts of Abmat Sit-ups 200 Meter Run (100m each person)MetconMetcon (AMRAP - Rounds and Reps)With a partner: AMRAP 8: 8 Wall balls...

05/03/2019Warm-up3 Minutes of: Minute 1: Single Unders Minute 2: Double Unders or Attempts Minute 3: Triple Under Attempts Then, Grab a barbell and 1 KB and complete: 15 Bent-over Barbell Rows 10 KB Windmills each side 15 Push Press w. empty bar 10 KB 1-Arm Rows each 15 Hang Power Cleans w. empty bar 10 KB...

05/02/2019Warm-up*Get into groups of 2-3 people using the same equipment. Have a station set-up for Box Squats, Deadlifts, and Seated Box Jumps *Starting out with no weight on the bar and a low box perform: 3 Rounds of: 8-6-4 Box Squat 5-3-1 Deadlifts 3-3-3 Seated Dynamic Box Jumps *10 Bodyweight Glute Bridges...

05/01/2019Warm-up"Pet Rock Warm-up" Get into teams of 2 and complete a 400 meter run with 1 Heavy Kettlebell (pet rock.) The kettlebell is not to touch the ground and can be passed back and forth between partners however they see fit. Then, Review: – Man Makers – Turkish Get-ups – Sledpull PowerwalkMetconMetcon20...

04/30/2019Warm-up15/10 Calorie bike at a moderate pace Then, At a slow pace: 30-20-10 Light DB Floor Press Banded Pushdowns Banded Pull-aparts (supinated grip) Then with the remainder of the time, Review: HSPU and scalingWeightliftingFloor Press (Weight)Close Grip Floor Press: 5 x 5 @70% of Last Friday. Rest 90sMetconMetcon (AMRAP - Rounds and Reps)AMRAP 15: 5...

04/29/2109Warm-up2 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 glute contraction on each rep (10 total reps)WeightliftingDeadlift...