Blog

04/16/2019Warm-upAMRAP 7 at a slow pace: 8 KB Swings (4 Russian + 4 American) 8 Squat Thrusts 16 Banded pull-aparts Then, 3-Way Banded Shoulder Lat Stretch x 30s each position.WeightliftingDumb Bell Bench Press (Weight)Super Set 1a) DB Bench Press w. a rotation: 5 x 8. Rest 30s. – neutral to pronated...

04/15/2019Warm-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 Warm-upThen, 1 Power Clean on Coaches Call x...

04/13/2019WeightliftingPartner up and complete: AMRAP 7: Thrusters x 5 T2B x 5 100 Meter Run *Start with an empty barbell and add weight each set ending at work weight for the Metcon.MetconMetcon (Time)For time with a partner: 50 Thrusters (115, 73) 50 T2B 1 Mile Run 50 T2B 50 Thrusters (115, 73) 1 Mile Run 30 Min...

04/12/2019Warm-upGrab a set of DBs and a band and complete: 10 Double DB Rows 30 Banded Pulldowns 10 DB Hammer Curls 30 Banded Pushdowns 10 DB Hang Power Cleans 30 Banded pull-aparts 10 Push-ups on DBs 30 Overhead Banded Triceps Extensions 10 DB Hang Power Cleans *Rest 10-15s between movementsWeightliftingChin Ups (Max reps)Weighted Close...

04/11/2019Warm-upHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Green Band Walk Left and Right 10 Glute Ham Bridges WeightliftingBack Squat (Weight)1) Back Squat w. 1 count pause: 5 x 3 @80%, every 90s. 2)...

04/10/2019Warm-upTabata Single Unders *This is to simply warm-up calves/ankles Then, 12 Minutes of Pose Running DrillsMetconMetcon (AMRAP - Rounds and Reps)20 Minutes on the clock: Buy-in: 200 Meter Front Rack KB Carry (53, 35) Then with the remaining time AMRAP: 200 Meter Run 15 Hang Power Cleans (95/63) 30 Double UnderAuxillary WorkAlternating DB Curls:...

04/09/2019WeightliftingAt an easy pace, 25/20 Calorie Row (or 200 Meter Run) Then grab a barbell, a box, and a band: 10 Push Press 10 Bent-over Row (pronated grip) 10 Alternate Step-ups (unweighted) 30 Banded pull-aparts (pronated) 8 Push Press 8 Rows (Supinated Grip) 8 Alt. Step-ups (this set grab DBs) 20 Banded pull-aparts (supinated) Then, On coaches...

04/08/2019WeightliftingGrab a medball + PVC: Glute Bridges x 10 (2 count glute squeeze at the top of each rep) Cossack Squats x 10 Lunge with twist x 10 Air Squat x 10 Med ball Power Clean x 10 Med ball press x 10 Med ball thruster x 10 Glute Bridges x 10 (2...

04/06/2019Warm-upPet 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: – Farmer Carry – Sledpull Powerwalk or...

04/05/2019Warm-up2 Rounds of: Banded Pushdowns x 20 Deadbugs x 20 (total) Barbell Rows x 20 (empty bar) (pronated grip set #1/supinated grip set #2) Then, Rope Climb Practice WeightliftingBench Press (Weight)Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM (1+ = 3-4 singles above 90%.)MetconMetcon (AMRAP - Rounds and...