Blog

01/31/2019Warm-upWarm up Lower BodyWith a barbell + foam roller + heavy band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with...

Thursday January 30Warm-up2 Rounds of: 6 Romanian Deadlifts 6 Power Cleans 6 Front Squats 6 Front Rack Reverse Lunges X-Band Walk x 10 Steps each direction Then, 5 Rollover + Split Stretch 10 Lateral Squats 10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps) Then, Review Power...

Wednesday January 29Warm-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 WeightliftingPush Press x1 Push Jerk...

Tuesday January 28Warm-up 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Passes Foam Roller on each Lat 10 Thoracic Rotations each GymnasticsGymnastics EMOM EMOM 12: Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-ups or 10 DB Push Press Minute 2: 15...

Monday January 27Warm-up– 5 Minutes of Box Programming Dynamic Warm-up – skips, walking lunges, carioca, ect. – 4 Minutes of Oscillatory Foam Rolling Hip Flexors x 45s seconds each side + 45-degree hip flexor stretch x 45 seconds. – 3 Minutes of 5 Banded Glute Bridges +...

Sunday January 26Warm-upGrab a set of DBs and complete: 10 RDLs 10 DB Front Squats 10 DB Hammer Curls 20s Elbow Plank 8 DB RDLs 8 DB Reverse Lunges (4 each) 8 Double DB Rows (http) 15s Elbow Plank 20 Renegade Rows (total) 10 DB Thrusters Then, Review the "Man Maker...

Saturday January 25Warm-upCoach Choice – Fun Warm-up Then, 50 Double Unders 40 Wall balls 10 Deadlifts 10 BW Glute Bridges *add weight 8 Squat Cleans 10 BW Glute Bridges *add weight 6 Squat Cleans 10 BW Glute Bridges *Rest as needed between sets of cleansMetconMetcon (Time)In teams of 2: Buy-in: 1500...

Friday January 24Warm-up– 5 Minutes of Dynamic Movement in place consisting of: 10 Inch Worms + 20 Skip Jacks + 30 Jumping Jacks + 40 Single Unders + 50 Shoulder taps – 4 Minutes of Mobility – Three-way Thoracic Spine Foam Roll x 30s...

Thursday January 23Warm-up– 2 Minutes of Oscillatory foam roll lateral Hip x 60s each side – AMRAP 5 of: 6 RDLs 6 Power Clean s 6 Front Squats 6 Front Rack Reverse Lunges X-Band Walk x 10 Steps each direction – AMRAP 3 of: 5 Rollover to split stretch 10...

Wednesday January 22Warm-upMetconWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip Metcon (AMRAP - Rounds and Reps)With a...