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08/17/2019Warm-up400 Meter Jog, Then, 2 Rounds of: 5 Sumo Deadlifts 5 Sumo Deadlift high pull 5 hang muscle snatch 5 Tempo OHS (3131) 10 Scapular pull-ups - wide grip *Bar down; switch partners.MetconMetcon (AMRAP - Rounds and Reps)AMRAP 35 w. a partner: 800 Meter Run 50 Wall Balls (20, 14) 40 T2B 30 SDHP (75, 55) 20 Overhead...

08/16/2019WeightliftingWarm-upGrab a set of DBs and a band and complete: 10 Bent-over Double DB Rows 30 Banded Pull-aparts 10 DB Hammer Curls 30 Banded Triceps Pushdowns 10 DB Hang Power Cleans 30 Banded Pulldowns 10 Push ups *Rest 10-15s between movementsGymnasticsChin Ups (Max reps)Weighted Close Grip Chin-up: 3RM. Rest 2:00 Scale to...

08/15/2019Warm-upHigh knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back 3 Rounds 20 Single Leg Glute Bridges each side with a 2-second pause at the top 15 Banded Green Band Walks (Left then Right) 10 TEMPO (2 second...

08/14/2019Warm-up3-4 rounds of: 1 Min Row 20 S/L Glute Bridges (10 per side) 20 Banded Pull-aparts 20 Banded Pass Thru 10 Slow OHS ***start with PVC and move to barbell after one or two roundsWeightliftingOverhead Squat (Weight)1) Overhead Squat: 5 x 4. Rest 90s. - add weight each setRDL (Weight)2a) Single Leg...

08/13/2019Warm-up400m jog, Then, With a light KB, perform the following x 10 reps each. 1-Arm Russian KB Swing - R 1-Arm Russian KB Swing - L KB Push Press - R KB Push Press - L Single Arm KB Row - R Single Arm KB Row - LWeightliftingFloor Press (Weight)DB Floor Press -...

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...