Blog

03/12/20109Warm-upPartner Row 600 M alternate every 100 Meters.. Resting partner does burpees Then, Banded Ankle Rotations x 45s each side Then, 10 Air Squats 10 Squat Jumps 10 box step up/step down (alternating legs) 10 box jumpsGymnasticsEMOM 12: MINUTE 1: 20s Hollow Hold MINUTE 2: 20s Handstand Hold MINUTE 3: 10-15 Inverted Rows w....

03/11/2019Warm-upHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then, With an empty Barbell Complete: 10 RDL 10 Front Squat 10 Push Press 10 Clusters 10 Barbell Glute Bridges *Add weight to the barbell 8 BB Glute Bridges *Add weight to barbell 6 BB Glute...

03/09/2019Warm-upReview: Hang Power Cleans SDHP Then remaining time complete: 2 Rounds of: 5 SDHP 5 Hang Power Cleans 5 Overhead Squats *Add weight each set.MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 w. a partner: 6 Bar Facing Burpees 9 SDHP (115, 73) 12 Hang Power Cleans (115, 73) *One athlete completes a full round a time. Rest 2:00Metcon...

03/08/2019MetconWarm-upHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back 5 Inch worm with push up 2 Rounds of: 4 HSPU (or scaling option) 8 Alt. Step-ups 8 Walking OH DB Lunges or Front Rack DB Lunges 25 Ft. Bear Crawl or Handstand WalkCrossfit...

03/07/2019Warm-upActivation" 10 Glute Bridge 10 Lateral Squats 10 Glute Bridge again 10 Banded Good Mornings *All reps done slow + controlled. Squeeze glutes at top of each rep. Then, Barbell Warmup (empty barbell): 7 reps each of: RDL Hang Power Clean Front squat Then Use 3-4 sets of 2-4 reps gradually increasing the weight of: Deadlift Power Clean Squat CleanWeightliftingDeadlift...

03/06/2019Warm-upEasy Row for 5 minutes Then, Inchworm with push up x 5 Scap squeeze x 10 on pull up bar Plank 30 Sec Scorpions x 10 Then, 2 rounds of: 5 Ring Rows 10 burpees 10 Medball front squats 10 Medball strict press 10 Wallballs WeightliftingDumb Bell Bench...

03/05/2019Warm-upTabata #1 (20 seconds on; 10 off) for 8 rounds alternating between: 1) Jumping Jacks 2) Hollow Rocks Then, Tabata #2 alternating between: 1) Single arm kb strict press (2 rounds) –> Single arm kb push press (2 rounds) 2) Single unders (2 rounds)...

03/04/2019Warm-upMusical Med Balls Then 2 rounds x 5 reps per BB movement of: RDL Front Squat Hang Muscle Clean Power Clean Green Band Walks x 10 each direction WeightliftingBack Squat (Weight)1) Wide Stance Box Squat: 3RM. Rest 2:00Warm-up Metcon Prep: Power Clean + Front Squat: Build to desired...

03/02/2019Warm-upPartner up and grab barbells, rowers, and set-up for strict pull-ups Coach Led: Burgener Warm-up 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch *Go through 5 reps of each step Then, 2 Rounds of: 5 Power Snatch 3 Strict Pull-upsMetconMetcon (Time)In teams of...

03/01/2019Warm-upPartner up and complete 18 Calories on the Rower each at a moderate pace Then, 40 Medball Chest passes total 30 Shoulder Taps (each athlete) 20 Medball Chest Passes 10 Burpees (each) Grab Barbells and warm up cleans to a heavy single for 15 minutes MetconMetcon (AMRAP - Reps)OPEN WOD 19.2 Beginning on...