Blog

09/24/2019Warm-up20 Wall Slides 20 Hollow Rocks 20 Shoulder taps 20 Banded Pass Thru Then 3 Shoulder Press 10 Push Ups 2 Split Jerk. 10 Jumping Jacks Then on the coaches call: 1 Push Press + Push Jerk + 1 Split Jerk resetting between reps.WeightliftingPush Press x1 Push Jerk x1 Split Jerk x1 (Weight) Push...

09/23/2019Warm-up3 Minute Row Then 10 Cook Squats + Overhead Reach 10 Cossack Squats (total) 10 Reverse Lunges (5 each) 6 DB Front Squats (2 DBs) 3 Jumping Air Squats 6 DB Hang Power Cleans 3 Jumping Air Squats 6 DB Hang Squat Cleans 3 Jumping Air Squats WeightliftingBack Squat (Weight)Back ...

09/20/2019Warm-up2 rounds of 8 Bent-over Barbell Rows 8 Muscle Cleans (Round #2 switch to Hang Power Cleans) 8 Thrusters 8 Barbell Curls 15 Banded Pull-aparts 15 Banded Triceps PushdownsGymnasticsChest-To-Bar Pull-ups (Max reps)Chest to Bar Pull up skill work then C2B Pull-ups Rx+:(50-75 reps - accumulate) Rx: (30-50 - accumulate) L3: (Regular Pull-ups x 30-40 -...

09/19/2019Warm-upWarm up Lower BodyWith a barbell + foam roller + heavy band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with...

09/18/2019Warm-upSet-up all equipment Then, 10 Step-ups 10 DB Renegade Rows 10 Box Jumps 10 Calorie Bike 10 Alt. DB Snatches 10 Walking DB Lunges 10 Hollow Rocks 20 Banded Pull-aparts 20 Banded Triceps PushdownsMetconMetcon (AMRAP - Rounds and Reps)AMRAP 10 In teams of 2: 20 Box Jumps (24, 20) 20 DB Renegade Rows (50, 35) 20 Calorie Bike rest 2...

09/17/2019Warm-up1 Minute Max Reps Banded Pull-aparts 1 Minute Max Reps Banded Triceps Pushdowns Then Grab a partner Row 750 Meters at a slow pace - denote your time *Split people into two groups - 1/2 group works on T2B Skill while the other half rows 750 meters at...

09/16/2019WeightliftingWeightliftingPower Clean x1 Squat Clean x 1 (Weight)1) Power Clean + Squat Clean: Build to a heavy set. Rest 2:00 Reset on each rep Metcon90s Hip Hop (Time)"90s Hip Hop" For time: 10-8-6-4-2 Squat Cleans (155, 103) 5-4-3-2-1 Rope Climbs Rx+: (185, 123) (Legless Rope Climbs) 12 Min Cap ...

09/14/2019Warm-up:00 - 8:00 PVC Game * every time PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: 10 Jumping Jacks 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 V-ups Then 10 Box Jumps 10 Wall Balls 10 DB Hang Power Cleans (two DBs) 10 DB Push Press 10 Abmat Sit-ups 10...

09/13/2019Warm-upUpper Body Warm up 3-Way Banded Shoulder + Lat Stretch x 30s each position With a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Passes Foam Roller on each Lat 10 Thoracic Rotations eachGymnasticsHandstand Push-ups (Max reps)Handstand Push-up: Rx+:...

9/12/2019Warm-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 WeightliftingFront Squat Box Squat (Weight)Front Box Squat...