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12/13/2018Warm-upFoam roll adductors x 30 sec each Then, 3 rounds BP Lower Complex #1: 5 RDLs 5 Sumo Stance RDL’s 5 Front Squats 5 Rev Lunges each leg 5 Goodmornings 5 Bent Over Rows Rest 60 seconds then add light-weightWeightliftingBox Squats (Weight) Wide Stance Box Squat: 8 x 3 @65% of Last Monday 3RM,...

12/12/2018Warm-up250 Meter Row Then: High Knees up and back Butt Kicks up and back Bear Crawl up and back Lateral Shuffle up and back 5 Inch Worm with a push up Then 250 Meter Row Gymnastics15 Minutes on hand stand hold/walk progressions. Coaches choose your...

12/11/2018Warm-upDouble Under Tabata 8 x 20-sec work, 10-sec rest Then, – 10 x Thoracic Rotations each sd – 10 Bottoms up Kettle Bell presses – 10 Banded pull-aparts then, 5 min to review Jerk TechniqueWeightliftingSplit Jerk (Weight)EMOM 10: Minutes 0:00-5:00: 2 Jerks @70% Minutes 6:00-10:00: 2 Jerks @75%MetconMetcon (Weight)Not for time: 10-8-6-4-2 Close Grip Bench Press...

12/10/2018Warm-upAMRAP 6 w. a barbell + Band 6 RDLs 6 Muscle Cleans 6 Thrusters 6 Green Band Walks Left + Right 6 Banded Goodmornings Then, 6 Minutes to Review Power Cleans on coaches callWeightliftingPower Clean (Weight) Power Clean: 1RM. Rest 2:00 – Take 8-10 sets and build to a new 1RM.Warm-upPower...

12/08/2018Warm-upPartner Medball Drills 30 Chest Passes 30 Partner Wallballs 30 Medball Cleans (15 each) 30 Burpees (15 each) 30 Partner Wallballs 30 Chest Passes Then, Set-up KBs for Farmer Carries and Complete 1 set each of 100 Ft.MetconMetcon (Distance)In 30 minutes in teams of 2 complete: 200 Wallballs (20, 14) 200 Burpees *This workout can be...

12/07/2018Warm-upHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Lunge Complex 2 x per side Inch Worm x 5 Then 2 Rounds 10 Thoracic Rotations per side 15 Banded Pull Downs 20 Banded Pull Aparts WeightliftingSplit Jerk (Weight)Split Jerk: 1RM....

12/06/2018Warm-upFoam roll adductors x 30 sec each Then, 3 rounds 5 RDLs 5 Sumo Stance RDL’s 5 Front Squats 5 Rev Lunges each leg 5 Goodmornings 5 Bent Over Rows Rest 60 seconds then add light-weightWeightliftingBox Squats (Weight)Wide Stance Box Squat: 8 x 3 @60% of last Monday 3RM, every 60s. – Same Box as...

12/05/2018Warm-upWall Ball Musical Chairs Athletes will bear cawl around the med balls.. when the music stops the athlete left without a med ball to sit on is out and must do 10 burpees Then spend 5 Minutes going over Rowing Technique https://www.youtube.com/watch?v=grxVHi5LpRo&t=82sMetconMetcon (Time)For total time: Row 750m 50...

12/04/2018Warm-up3 min – Bike/Row/Run then, 2 sets, 1 TGU ea. 5 SA KB Swings ea. 5 SA KB Push Press ea. 5 KB Front Squats ea. 5 KB Front Rack Rev. Lunges ea. 15 Banded Face Pulls-apart 15 Banded Pulldowns GymnasticsToes-To-Bar (Max reps)T2B: Accumulate Volume in...

12/03/2018Warm-upHigh Knees/ Butt Kickers Side Shuffle Air Squat then side lunge Inch Worms Bear Crawl Then, 2 sets of "glute work" 10 Banded Good Mornings 10 Bird Dogs (5 each) 10 Glute Bridges WeightliftingBox Squats (Weight)Wide Stance Back Squat Box Squat: 3RM. Rest 2:00 – 15"...