Bootcamp 10/4Warm-upWarm-upGENERAL WARM UP -400m run -PVC work @ 8-10 reps w/ full ROM WOD-SPECIFIC WARM UP 3 rounds -15 air squats -5 lunges each leg -20 V-ups -10 mountain climbers (1,1,2,2) -Pull up progression by round (10x kipping swings, pull ups, burpee pull ups) MetconMetcon (Time)Every 10 minutes for 40 minutes (4 rounds for...
10/03/2020Warm-upCoaches Choice MetconMetcon (Time)In Teams of Two 3 ROUNDS 400 METER RUN 21 THRUSTERS (115/83) 21 CTB PULL UPS 15 OVERHEAD SQUATS (115/83) 15 BAR FACING BURPEES 9 DEAD LIFTS (225/153) 9 STRICT HSPU ...
10/02/2020Warm-upUpper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsGymnasticsTake 20 Minutes and work on one or two gymnastic skills...
ThursdayWarm-upWarm-upAMRAP x 6 MINUTES 8 Ring Rows 8 Kip Swings 8 Tuck-ups 4/4 Single Arm Clean to Press StrengthBench Press (Weight)In 20 Minutes 10-9-8...
WednesdayWarm-upWarm up Lower BodyWith a barbell + Green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep...
09/29/2020Warm-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 WeightliftingClean x1 Front Squat x2 Jerk x1...
09/28/2020Warm-upWarm-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 WeightliftingPush Press (Weight)3 x 3 3 Sets of 3...
BootcampMetconMetcon (Time)10-1 of: Tire flip jump thrus DB Thrusters (40/25) MB Russian Twists (20/14) *On the dashes: 2 wall climbs + 30 DU's...
09/26/2020Warm-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 MetconMetcon (AMRAP - Rounds and Reps)IN TEAMS...
09/25/2020Warm-upBench Press Warm UpFoam roll pecs and lats AMRAP 3 of 10 Pass Thrus 10 Banded Facepull-aparts 10 Banded Pull-aparts 10 Thoracic Rotations (5 each side) Then: 5 Inch Worm with Push Up 10 Pec Rolls (5 per side)WeightliftingBench Press (Weight)5 Rounds MIN 1 5 REPS @ 55% MIN 2 REST MIN 3 MAX...