Blog

10/09/20189Warm-upRun 400 Meters, Then, 7 Minutes of Pose Running Drills, Then Run 400 meters again trying to apply the pose running mechanics. + Review Strength Work x 5 minutes.GymnasticsInverted Row Supinated Grip (Max reps)Pull-up Training Week 1: 4 Rounds of: 8-10 Supinated Grip Inverted Rows 25 Banded Pull-aparts Rest 90s-2:00 between rounds. Rx+ *Perform 5 Rounds...

10/08/2018Warm-upPower Skips up and back Knee Grabs one way Toy Solider one way Walking Lunges with a twist one way High Knees one way Back Peddle Then, 2 Rounds with an empty barbell 3 Deadlifts 3 Hang Power Cleans 3 Front Squats 3 Squat Cleans 10 Bird Dogs (total) *Add weight after each...

10/06/2018Warm-upWith your partner: 30 Partner Wallballs 30 Hanging Knee Raises 30 DB Hang Power Clean + Jerk 100 Ft. Partner Wheelbarrow 2 each side DB Turkish Get-up 30 Partner Wallballs *One person works. Split in half (other than the partner wallballs)MetconMetcon (AMRAP - Reps)In teams of 2: AMRAP 5: Partner Wallballs (20, 14) Rest 60s AMRAP...

10/05/2018Warm-up5 Minutes of rowing or Bike then: "Burgener Warm-up with a PVC" 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch Then, Transition to empty barbells spending another 5 minutes going through Snatch progressions Warm-upSpend 15 minutes working on proficiency with Hang...

10/04/2018Warm-upLight 400m Jog Then, 2 Rounds of with an empty bar: 5 RDLs 5 Muscle Cleans w. empty Bar 5 Front Squats 5 Jump Squats Rest as needed between sets Then spend 7 minutes on, Review Power Cleans on Coach Call x 2-3 reps x 2-3 sets.WeightliftingFront Squat Box Squat (Weight)EMOM 8: 3...

10/03/2018Warm-upAMRAP 8 w. a partner: One athlete rows 500m One athlete completes: 10 Walking Lunges 20 Shoulder Taps 30 Single UndersWeightliftingClean and Jerk (Weight)Clean and Jerk Doubles working to a heavy double in 18 Minutes MetconMetcon (Time)For time: 10-9-8-7-6-5-4-3-2-1 Power Cleans (115, 73) Push-ups *Calorie Row x 2 (20-18-16-14-12-10-8-6-4-2) Rx+ :(135, 93) (HSPU in place...

10/02/2018Warm-upWith 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 each Then right into a 3-Way Banded Shoulder + Lat Stretch...

10/01/2018Warm-up50 ft of: Spider Man Lunge Inch worms with a Push Up Butt Kickers Broad Jumps Then Glute Activation: 2 Sets of: 10 Bird Dogs 10 Green Band Walk Left/Right 10 Banded Glute Ham Bridges WeightliftingOverhead Squat (Weight)1) Overhead Squat: Build to a heavy set of 3...

09/29/2018Warm-up15 Wall Slides 30 Thoracic Rotations (15 each) Then with a PVC Pipe Bergner Warm up 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch *Go through 5 reps of each stepMetconMetcon (AMRAP - Rounds and Reps)AMRAP 33 in teams...

09/28/2018Warm-up5 Minutes of Funnel Tag Then grab empty barbells and complete 3 Rounds of: 10 Bent-over Rows 8 Push Press 6 Barbell Curls 10s Side Plank each set *Empty Bar for all setsWeightliftingPush Press (Weight)1) Push Press: 10-8-6-4. Rest 2:00 – Build to a challenging set.Weightlifting2) Rollback Tricep Extensions: 3 x 15. Rest...