Blog

11/23/2018Warm-upRun 200 Meters Then, 2 Rounds of: 8 KBS 8 Pull-ups 8 Squat ThrustsMetconMetcon (Time)Today’s work is done with a partner/one person working at a time. You can split work however your athletes choose In teams of 2 for time: 6 Rounds of: 800m Run 30 KBS (70, 53) 30 Pull-ups 40 Min Cap Rx+:(Done...

11/22/2018Metcon12 Days of Thankfulness (Time)"12 Days of Thankfulness" 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Strict Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35...

11/21/2018Warm-upPartner Abmat Pizza Game x 5 minutes *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. *Note: The wheelbarrow will serve as a core/shoulder warm-up =) Then, Tabata Double Unders 8 x 20s work/10s...

11/20/2018Warm-upGrab a barbell 3 Rounds w. an empty barbell 5 Hang Muscle Snatch 5 Knee Lifts 5 Hang Muscle Snatch 5 Kipping Knee lifts 5 Hang Power Snatch 5 T2BGymnasticsEMOM 8: ODD Minutes: Handstand Hold x a total of 40s of work. Rx+:(Free Standing Handstand Holds or Handstand Walking) EVEN Minutes: 10 Double...

11/19/2018Warm-upSoftball or LAX Ball in Glutes x 60s each, 10-8-6-4-2 RDLs Muscle Clean from below the knee Front Squat Front Rack Reverse Lunge (total reps) Barbell RowWeightliftingBack Squat (Weight)Back Squat 3 x 5, 3 x 3, adding weight each set. Rest 2:00-3:00 minBench Press (Weight) Bench Press: 3 x 10, 3...

11/17/2018Warm-upFor 5 MInutes Powerwalk Races Then with the Remaining time of your 12 Minute Warm-up, Warm-up Power Snatches and WallballsMetconMetcon (AMRAP - Rounds and Reps)In a 30 Minute Window in Teams of 3: 4k Row Remaining time AMRAP: 30 Wallballs (20, 14) 30 Power Snatch (95, 63) 30 T2B...

11/16/2018Warm-upAt a slow/consistent pace: 10-8-6-4-2 Air Squats Squat Thrusts Hollow Rocks Then, Grab a band and complete 50 Banded Pulldowns 50 Banded Pushdowns Spend 10 Minutes on Reviewing Pull-up and Push-up scaling MetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5...

11/15/2018Warm-upGrab a band and complete: 2 Rounds of: 10 Walking Lunges 10 Banded Goodmornings 10 Green Band Walks Left 10 Green Band Walks Right Then, proceed to get barbells out and review squat cleans.WeightliftingSquat Clean (Weight) 3 x 2 @80% of Last Monday, every 60s. – reset between all repsSquat Clean (Weight)3 x...

11/14/2018Warm-upHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back 5 Inch Worm with Push up Leg Swings 10 front to back 10 side to side 30 Banded Pull Aparts Then 3 Rounds 3 Hang Muscle Cleans 3 Hang Power...

11/13/2018Warm-up--10 Yoga Push-ups – 15 Slow Banded Pull-aparts – 10 Scorpions – 15 Slow Banded Pull-aparts – 10 Reveres Lunges in place – 15 Slow Banded Pull-aparts – 10 Yoga Push-ups Review – DB Bench Press, 1-Arm KB Rows, DB OH Carries, Russian Twists w. plate, DB Hammer Curls performing 10 reps with...