09/07/2020Warm-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 MetconLumberjack 20 (Time)20 Deadlifts, 275# Run 400m...
09/05/2020Warm-upUpper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsMetconMetcon (Time)IN TEAMS OF 2 1 MILE RUN BUY IN THEN...
FridayWarm-upWarm-upAMRAP x 6 MINUTES 10 Lunges 10 KB Deadlift 10 Russian KBS 10 KB Goblet Squats StrengthMetcon (Weight)EMOM 90 SEC x 4 SETS 6 Back Squat Into...
09/03/2020Warm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip Weightlifting2 Position Snatch (floor, mid thigh) (Weight)Every 2 MInutes...
WednesdayWarm-upWarm-up3 SETS (7 MINUTE CAP) 12 Strict Press 10 Bent Over Rows 10 Scap Push-ups 10 HR Push-ups StrengthWorkoutPush Jerk (EMOM x 8 MIN -- 3 Push Jerk)EMOM x 8 MINUTES* 3 Push Jerks *Start moderate and build to heavy. (Score is Weight) Metcon (Time)FOR TIME 21-15-9 Push Jerk (135/93) Pull-Ups -Rest 2:00- 12-9-6 Push Jerk (155/103) Strict...
TuesdayWarm-upWarm-up2 ROUNDS 10 Wall Ball Front Rack Reverse Lunges 10 Wall Ball Strict Press 10 Wall Ball Front Squats 10 Wall Ball Push Press 5 Burpees StrengthMetcon (Weight)EMOM 90 Sec x 4 Sets 6 Deadlifts Into...
MondayWarm-upWarm-upAMRAP x 5 MINUTES 8/6 Cal Bike or Row 8 Barbell Bent Over Rows 8 Jumping Air Squats StrengthPower Clean (2-2-2-2-2-2-2-2)8 SETS* 2 Pausing Power Cleans** *Start light and end moderate-heavy. **Athletes will Deadlift the bar to the above the knee, pause for :02, and then finish the...
08/29/2020Warm-upWarm up Lower BodyWith a barbell + Green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep...
FridayWarm-upWarm-upEMOM x 6 MINUTES (:45 ON/:15 OFF) MIN 1: Reverse Lunges MIN 2: Kip Swings MIN 3: Burpees MIN 4: Kip Swings MIN 5: Tuck-ups MIN 6: Hollow Body to Supermans StrengthDeadlift (4-4-4-4-4)EVERY 2:00 x 5 SETS* 4 Deadlift *Start heavier and end heavier than last week. . (Score is Weight) WorkoutMetcon (AMRAP - Rounds and...
ThursdayWarm-upWarm-upAMRAP x 5 MINUTES 150m Row 5 Clean Deadlifts 5 High Hang Muscle Cleans 5 Push-ups 5 Broad Jumps StrengthMetcon (Weight)EMOM x 6 MINUTES 3 High Hang Power Cleans Into...