Blog

05/28/2019Warm-upBanded Snatch Warm-up then, Then team up and each athlete complete: 2 Rounds of: 7 Power Snatch 14 Wallballs 21 Calorie RowMetconMetcon (Time)n teams of 3 for time: 100-80-60-40-20 Power Snatch (75, 55) Wallballs (20, 14) Calories on the Rower Rx+:(95, 65) (Cals on Assault Bike) 40 Min Cap...

05/27/2019MetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed...

05/25/2019Metcon2 Rounds 5 RDL 5 Hang Muscle Cleans 5 Front Squats 5 Push Press 5 Good Mornings Add light weight for second round MetconMetcon (Time)Double DT In Team of 2 Alternate Movements to Complete 10 Rounds of: 12 Dead Lifts (155/103) 9 Hang Power Cleans 6 STOH Every 2 minutes...

05/24/2019Warm-up2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Passes Foam Roller on each Lat 10 Thoracic Rotations eachWeightliftingPush Press x1 Push Jerk x1 Split Jerk x1 (Weight)Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. ...

05/23/2019Warm-upWith a partner: Run 400 Meters w. a medball passing it back and forth. Then on your own, 2 Rounds of: 10 Wall balls 10 Medball cleans 10 Green Band Walks Each direction 10 Glute Bridge with a 2 count hold at top 10 Banded Pull-apartWeightliftingFront Squat Box Squat (Weight)Front Box Squat: 10...

05/22/2019Warm-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 WeightliftingSquat Clean (Weight)1.1.1 Every 2 Minutes for 6...

05/21/2019Warm-upBanded Complex of: 10 Banded Pass Thru 15 Banded Pull-aparts 10 Pass Thru 15 Banded Pull-aparts – supinated grip 10 Pass Thru 15 Banded Facepull-aparts (hold end range for a 1 count) Then, Grab a light DB and complete: 2 rounds 8 Single DB Push Press Right/Left 8 BurpeesGymnasticsPush-ups (Max reps)1a) Push-ups: 3 x submax. No...

05/20/2019Warm-upEasy 300 meter Run Then grab jump ropes, DBs, and Barbells, Take athletes through all movements starting with: 30 Single Unders 10 BB Split Squats each side 10 DB Neutral Grip Bench Press 10 Hang Muscle Cleans 10 Hang Power CleansWeightliftingSplit Squat (Weight)1a) Barbell Split Squats: 4 x 6 ea. Rest...

05/18/2019Warm-upWith your partner: Run 400 Meters with a medball Then, 30 Partner Wall balls 30 KB SDHP (15 each) 30 Ground to Overhead with a plate (15 each) 30 Ft. Front Rack Carry (30 ft. each) Then, 400 Meter run with medball *Pass the medball off during the run however people likeMetconMetcon (AMRAP -...

05/17/2019Warm-upPVC Game * every time PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: Spiderman Stretch x 20s each 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 V-Ups + 10 Air Squats *Progressively make the PVC game harder so you have at least 4 drops Then, Grab barbells and complete: 2...