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09/05/2019Warm-upRun 400 Meters Then 5 Minutes of the Ab Mat Pizza Game (Every drop perform 5 Jumping Squats and 5 Push ups Then Review - Overhead Squat + KBS + Box Jump OversMetconMetcon (Time)For time: 100 KBS (53, 35) 800 Meter Run 75 Overhead Squats (75, 53) 800 Meter...

09/04/2019Warm-upBanded Lat and shoulder stretch for 5 minutes Then 5 Walk-outs + 1 Push-up on each rep 50 Banded Pull-aparts 50 Banded Pushdowns 50 Shoulder taps Then 2 Rounds Floor Press with empty bar x 5 5 Plyo Push up WeightliftingFloor Press (Weight)Close Grip Floor Press: 4 x 5 @70%...

09/03/2019Warm-upSnatch Warm UP High Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then Grab a Bar 2 Rounds of 5 Hang Muscle Snatch 5 Overhead Squats 5 Hand Snatch into Overhead Squat 20 Banded...

09/02/2019Warm-upCoaches Choice MetconOn Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City,...

08/31/2019Warm-upPowerwalk Races Then, Review: - Wall balls - Buddy Carry - T2B - BurpeesMetconMetcon (AMRAP - Rounds and Reps)AMRAP 30 with a partner: Buy in: 400 Meter Partner Buddy Carry (split as needed) *Any heavy odd object can be used as a substitute here (a heavy sandbag is a good choice) Then, With remaining time...

08/30/2019Warm-up3 Minutes of: Minute 1: Single Unders Minute 2: Double Unders or Attempts Minute 3: Triple Under Attempts Then, Grab a barbell and 1 KB and complete: 15 Bent-over Barbell Rows 10 KB Windmills each side 15 Push Press w. empty bar 10 KB 1-Arm Rows each 15 Hang Power Cleans w. empty bar Then, Review the...

08/29/2019Warm-up1 Round of: 10 Dynamic Pigeon Pose (5 per side) 5 Cook Squat + OH reach 5 Walk outs to Down Dog 5 + 5 Russian swings/Goblet Squats Then, grab a barbell and complete: 2 Rounds: 8 Romanian Deadlift 8 Front squats 8 Goodmornings (wide stance) 5 Tempo back squats WeightliftingBack Squat (Weight) Back Squat...

08/28/2019Warm-upHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then: 2 Rounds of: 1 min Row/Bike *Change machine each round 5 Power cleans 4 Front squats 3 S2OH *Add weight each round up to metcon weightMetconMetcon (Distance)With a partner: 8 Minutes of...

08/27/2019Warm-up15/10 Calorie bike at a moderate pace Then, At a slow pace: 20-15-10 Light DB Floor Press Banded Pushdowns Banded Pull-aparts (supinated grip) Then with the remainder of time, Review: HSPU and scaling C2B Pull-upsWeightliftingFloor Press (Weight)Close Grip Floor Press: 4 x 6 @60% of Last Friday's 1 RM Rest 90s. *Between work sets complete 10...

08/26/2019Warm-up3 Rounds of: 10 Banded Goodmornings 10 X-Band Walk Right 10 X-Band Walk Left 10 Goblet Squats Then 20 Banded Pull Aparts 10 Banded Pass Thrus 10 Banded OHS WeightliftingFront Squat Box Squat (Weight)1) Front Box Squat: 5-4-3-2-1+. Rest 2:00 - Build to a 1RM. 13-15 inch box Warm-upPower Snatch: 3 x 3, touch...