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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...

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...