Blog

01/12/2019Warm-upPartner Rowing Alt Rowing evey 20 Seconds on the Rower. The team with the most Meters at the end of 3 Minutes wins MetconMetcon (Time)Partner Workout For time 100/80 Cal Row 100 DU 100 PS (75/53) 100 DU 100 Thrusters 100 DU 100/80 Cal Row Rx+ = AB (95/68)...

01/11/2019Warm-upAlternating Tabata x 20s work/10s rest: 1a) Single Unders 1b) Scorpions then Alternating Tabata x 20s work/10s rest 1a) SDHP w. empty bar 1b) Barbell Rows w. empty bar Then, Review all of today’s Movements: – Asymmetrical Carry (Front Rack + OH) – Strict Ring Pull-ups – Ring OR Bar Dips – Front Rack Reverse LungesMetconMetcon...

01/10/2019Warm-up500 M Row at an easy pace Then with an empty barbell: 2 Rounds of: 8 RDLs 8 Front Squats 8 Push Press 8 Back Squats 8 Goodmornings 8 Bent-over rows *Your athletes can put down the bar and rest between movements as needed. Then, Review Power Clean + JerkWeightliftingPaused Front Squat (Weight) Paused Front...

01/09/2019Warm-upMusical MedballsGymnasticsGymnastics Static Holds Accumulate 60 seconds resting as needed – L-Sit – Hollow Hold – Ring Support – Chest Facing Wall Handstand *Choose 2 of the 4MetconMetcon (AMRAP - Reps)5 Rounds 30s work/30s rest: 1a) Wallballs (20, 14) 1b) Box Jumps (24, 20) 1c) Double Unders 1d) Russian Twists w. a...

01/08/2019Warm-upHigh Knees up and back Butt Kick up and back Lateral Shuffle up and back 5 Inch Worm with a push up Banded Snatch Warm-up + Thoracic Mob – 10 Pass Thru – 10 Around the World – 10 OHS Then, 10 Cook Squats...

01/07/2019Warm-upGrab boxes and barbells Then, 20 Alt. Box Step-ups 20 Bent-over Barbell Rows (empty bar) (pronated grip) 20 Hollow Rocks 15 Box Jumps 15 Push Press (Empty bar) 15 Knee Lifts (everyone) 10 Box Jumps 10 Supinated Grip Barbell Rows 10 T2B * Add weight...

01/05/2019Warm-upAbmat Pizza Game x 8 Minutes: * Every drop complete 3 HR Push-ups 3 Jump Squats 10 Scorpions (total) Then, Grab barbells + medballs + partner up 3 Rounds at a slow pace: 3 Power Cleans 6 Bird Dogs each side 9 Wallballs *Add weight each setMetconMetcon...

01/04/2019Warm-upWarm-up*Have everyone go through and perform a 30s Interval on the Bike at 60% Effort Then, KB Warm-up, Tabata Style (20 work/10 rest) x 3 Rounds: 1a) KB March (Right Side) 1b) KB March (Left Side) 1c) Russian Swing 1d) Goblet Alt. Reverse Lunges Then, *Have...

01/03/2019Warm-upPower Skips High Knees Butt Kicks Toy Solider Kicks Walking Lunges with a twist Back Peddle 90 Degree Hip Rotations Review Floor Press + Pull-ups x 7 Minutes. *Warm-up both movements x 3 sets. WeightliftingFloor Press (Weight)1a) Medium Grip Floor Press: 5 x 5,...

01/02/2019MetconWarm-upMetcon (Time)12 Barbells of New Years For Time: Weight (95/63) 1 Deadlift 2 Hang Power Cleans 3 Front Squats 4 Shoulder Press 5 Back Squats 6 Push Press 7 Thrusters 8 Squat Cleans 9 Push Jerk 10 Hang Power Snatch 11 Overhead Squat 12 Sumo Deadlift High Pull 40 Min Cap...