Blog

07/02/2019Warm-up200 M Run Then 1 round 20 Bodyweight Single Leg Glute Bridges (both sides) 20 Banded Pull-aparts 20 Around the World 10 Slow OHS Then 3 Hang muscle snatch 3 Hang power snatch 3 Slow OHS Then 3 + 3 Power snatch from mid-shin + ohs 2 Squat Snatches Then 2 Hang muscle cleans 2 Hang...

07/01/2019Warm-upWarm Up 1 5 RDLs 5 Sumo Stance RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Bent-over Rows Rest 40-60s, add light weight. Warm-upThen, 3 RDS 20 Green Band Walks (10 L/10R) 15 Banded Goodmornings 10 Banded Facepull-aparts :10s RKC PlankWeightliftingbarbell glute ham bridges (Weight) Barbell Glute Bridges: 3 Warm...

06/29/2019Warm-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 MetconRun Forrest (Time) For time: Run 1 Mile 100...

06/28/2019Warm-up2 Rounds of 20s Work/10s Rest of: 1a) Abmat Sit-ups 1b) Alt. Box Step-ups 1c) Banded Triceps Pushdowns 1d) Banded Pull-aparts *Move through all 4 movements for a total 2 rounds eachWeightliftingBench Press (Weight)Bench Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM (1+ = 3-4 singles above 90%Bench Press (Weight)Bench...

06/27/2019Warm-up 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then, 5 Rollover to split stretch 10 Lateral Cossack Squats WeightliftingBack Squat (Weight)Back Squat: [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%. Rest 2:00Warm-up2a) Power Snatch: 3 x 3, touch n go preparing for...

06/26/2019Warm-upBurgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a...

06/25/2019Warm-upRun 400 Meters as a group then, 4:00 Minutes of: Abmat Pizza Game *For every drop complete 5 air squats, 5 abmat sit-ups, 5 Push-upsWeightliftingClean and Jerk (Weight)Every 90 Sec for 8 Sets at between 70-75%MetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings,...

06/24/2019Warm-upAt a slow pace: 3 Rounds of: 6 DB Power Cleans 6 DB Front Squats 6 DB Push Press 30 Single Unders Then, 2 Rounds of: Green Band Walks x 10 right Gren Band Walks x 10 left Banded Goodmorning x 10WeightliftingFront Squat (Weight)Front Squat: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM (1+ = 3-4...

06/22/2019Warm-up*Everytime PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: 10 Burpees 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 V-Ups Then set-up and perform: 12 Wallballs 12 SDHP (metcon weight) 12 Alt. Step-ups 12 Push Press (same weight as SDHP) 12 Calorie RowMetconFight Gone Bad (3 Rounds for reps)Three rounds...

06/21/2019Warm-up5 Minutes Partner Abmat Pizza Game: *This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.GymnasticsHandstand Push-ups – Rx+: (Accumulate 20-30 Strict Reps) – Rx: (Accumulate 5 Strict + 20 Kipping) – L3: (Accumulate 20-30...