Blog

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...

12/31/2018Warm-upPartner up and perform 200m Row each. Then grab a barbell and each athlete complete: 8 Thrusters 8 Pull-ups 8 S20H *Add weight 6 Thrusters 6 Pull-ups 6 S20H *Add weight 4 Thrusters 4 Pull-ups 4 S20H *Put bar in rackMetconMetcon (Weight)"2018" With a running clock: 0:00-8:00 Max Thruster from a Rack. *Total load from both athletesMetcon (AMRAP - Rounds and Reps)10:00-35:00...

12/29/2018Warm-upAMRAP 7 of: 10 Wallballs 10 Russian KB Swings 10 Front Rack Lunges (5 each) *20s Pigeon Pose on each side after each round (on a box or the floor) then Warm-up Curtis P’s Then, Spend the next 7 Minutes setting up, finishing warming up, and getting ready to start the MetconMetconMetcon (AMRAP...

12/28/2018Warm-upPVC Game x 6 Minutes Then High Knees up and back Butt Kicks up and back Lateral Shuffle up and back Toy Soliders one way Inch Worm with push up one way 90 Degree Hip Rotations one way WeightliftingSnatch (Weight)Every 2 Minutes for 7 Sets 2 Snatch,...

12/27/2018Warm-upGrab a PVC and complete: 10 Around the World 10 Pass Thru 10 Overhead Squats 10 Hang Muscle Snatch 10 Overhead SquatsWeightliftingPaused Front Squat (Weight)Paused Front Squat: 6 x 3 @75%, every 90s. – 1 Second Pause on each rep – Take 4 sets to build to 75% before starting the clockWarm-up3...