Blog

07/13/2019Warm-upHigh knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skip up and back 20 Air Squats 10 Box Jumps MetconMetcon (AMRAP - Rounds and Reps)In teams of 3: AMRAP 30: Buy-in: 2.5 Mile Run, Remaining time AMRAP: 30 Barbell Rows (115/78) 30 Wall Balls...

07/12/2019Warm-up2min Row Then with light DBs + light band (on rig) 2 Rounds of: 10 DB Floor Press 10 Renegade Row 10 Single Arm Banded Triceps Pushdowns 10 Single Arm Banded Lat Pulldowns each *set up racks for Floor PressWeightliftingFloor Press (Weight)Close Grip Floor Press: 3RM. Rest 2:00 – Grip just inside of...

07/11/2019Warm-up3 Rounds 5 RDLs 5 Sumo Stance RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Bent-over Rows 5 Step ups (each side) > Box jump *no barbell for step ups Rest 60s, add lightweightWeightliftingSumo Deadlift (Weight)Sumo Deadlift 8 x 3 @50%, every 60s. – reset on each repBox...

07/10/2019Warm-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 MetconMetcon (Time)3 Rounds For Time 800 M...

07/09/2019Warm-up2 Rounds of: 10 Scorpions (5 per side) 10 Prone Swimmers 10 Cat Camel Pose 10 Yoga Push up Then, grab a barbell 2 Rounds: 8 Bent over Barbell Row 8 Hang muscle clean 8 Strict press 8 Push press *:20 lat stretch on rig between roundsWeightliftingShoulder Press (Weight)Shoulder Press against bands: 6 x 3 @50%...

07/08/2019Warm-up*Grab a band and moderate KB 2 Rounds of: 5 Dynamic Pigeon Pose each side 5 Cook Squat + OH reach 5 Walkouts > Down Dog 5 + 5 Russian swings/Goblet Squats Then, grab a barbell and complete: 2 Rounds: 8 RDL 8 Front squats 8 Back squats 8 Good mornings *rest 60s; add lightweightWeightliftingBack Squat (Weight)In...

07/06/2019Warm-up*Grab rope and light set of DBs With your partner perform 2 rounds of: 5+4+3 Hang muscle clean+Front squat+Hang squat clean 20/40 Double unders/singles 10 calories on bikeMetconMetcon (Time)For time with a partner: 10-20-30-40-50 DB Hang Squat Cleans (50, 35) 20-40-60-80-100 Double Unders 10-20-30-40-50 Calories Bike or Rower *One person works. Split evenly....

07/05/2019Warm-up400m Run as a group Then, 2 Rounds of: 10 Yoga Push ups 15 Banded Pulldowns 10 Scapular Pull ups 15 Banded Triceps Pushdowns *Grab a barbell and complete 2 Rounds of: 10 Bent-over Barbell Rows 10 Shoulder Press 3+3+3 Kip Swings/knee up/T2B (if no T2B; get toes AHAP) *Good time to go over scaling options...

07/04/2019Warm-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 MetconBradshaw (Time)10 rounds for time of: ...

07/03/20109Warm-up500m row. Then, with a light KB, perform the following for: 20 on/:10 of: 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 – L KB Windmill – R KB Windmill...