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09/12/2020Warm-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...

09/11/2019Weightlifting400 Meter Run as a group Review - Power Clean + Jerk 3 Muscle Cleans + 3 Push Press 3 Power Cleans + 3 S2OH *add weight 1 Power Clean + 1 S2OH *add weight 1 Power Clean + 1 S2OH Then Rope Climbs Review + ScalingMetconGlen (Time)For Time: 30 Clean and...

ThursdayWarm-upWarm-up3-4 SETS 30 Single Unders 10 Glute Bridge-Ups 10 Air Squats (Slow Descent, Quick Stand) 10 Scap Push-Ups -Quick :20 Walking Rest b/t Sets- *From here, move into your demo and review of the Back Squat...

WednesdayWarm-upWarm-up3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid ¼ squat) 6 Push Jerks 4 Up-Down 2 Perfect Push-Ups *After the warm-up, move right into your teaching of the Push Jerk with either a PVC Pipe or Light Barbell StrengthPush Jerk (2RM)ON A 12:00 RUNNING CLOCK...

TuesdayWarm-upWarm-upAMRAP x 5 MINUTES 8 KB Deadlifts 8 KB Russian Swings 8 Kip Swings 8 Tuck-ups StrengthDeadlift (5x5)5x5* Deadlift *Keep weight moderate. (Score is Weight) WorkoutMetcon (3 Rounds for reps)3 SETS 12-10-8 Deadlifts (185/125)|(135/95) Toes to Bar -Rest 1:30 b/t Sets- (Score is Each Set for Time) ...

09/07/2020Warm-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 MetconLumberjack 20 (Time)20 Deadlifts, 275# Run 400m...

09/05/2020Warm-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 ApartsMetconMetcon (Time)IN TEAMS OF 2 1 MILE RUN BUY IN THEN...

09/03/2020Warm-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 Weightlifting2 Position Snatch (floor, mid thigh) (Weight)Every 2 MInutes...

WednesdayWarm-upWarm-up3 SETS (7 MINUTE CAP) 12 Strict Press 10 Bent Over Rows 10 Scap Push-ups 10 HR Push-ups StrengthWorkoutPush Jerk (EMOM x 8 MIN -- 3 Push Jerk)EMOM x 8 MINUTES* 3 Push Jerks *Start moderate and build to heavy. (Score is Weight) Metcon (Time)FOR TIME 21-15-9 Push Jerk (135/93) Pull-Ups -Rest 2:00- 12-9-6 Push Jerk (155/103) Strict...