Thursday – 10/3/2019
The Workout for Thursday is: WARM-UP (Primer) AMRAP x 10 @ 75-80% effort -200m Run -10 Med Ball Cleans -8 Burpees -10 Wall Balls -8 Burpees (Specific) Take your time and focus on the purpose of what you’re doing. 3 Rounds -5 Muscle Cleans -5 Front Squats -5 Scarecrow Squat Cleans *Emphasize fast elbows and […]
Wednesday – 10/2/2019
The Workout for Wednesday is: WARM-UP (Primer) -300m Jog -300m Single Arm Odd Object Carry -30 Toe Touches (Mobility) -5 Wall Squats @ 53×1 -Partner T-Spine Opener (Specific) Review & Setup for Metcon METCON For Time 33 – 27 – 21 – 15 – 9 -Plate Sit-Ups (Rx+ Toes-to-Bar) -Back Squats (95/65)(Rx+ Overhead Squats) When […]
Tuesday – 10/1/2019
The Workout for Tuesday is: WARM-UP (Primer) 1 Round -88′ Shuttle Run + 44′ Walking Lunge -88′ Shuttle Run + 44′ Bear Crawl -88′ Shuttle Run + 44′ Crab Walk -88′ Shuttle Run + 44′ Inchworm (Mobility) With a PVC -10 Pass Throughs -10 sec Shoulder External Rotation Hold -10 sec Pec Opener -10 Cuban […]
Monday – 9/30/2019
The Workout for Monday is: WARM-UP (Primer) AMRAP x 5 -10 H2H KB Swings -10 Single Arm S2OH (5 /side) -100′ Single Arm Overhead Carry (50′ side) -10 Goblet Squats (Mobility) -W.G.S. x 8 reps -T-Spine Rotations x 8 /side -4-Way Taps x 8 reps (Specific) Barbell Snatch Technique STRENGTH Every 90 seconds x 15 […]
Friday – 9/27/2019
The Workout for Friday is: WARM-UP (Primer) 3 Rounds -Machine: 20 sec Easy -Machine: 20 sec Moderate -Machine: 20 sec Hard -50′ Walking Lunge -10 Box Jumps (Mobility) 27 Squat Progression 6 Supine Twists STRENGTH EMOM x 12 2 Pause Front Squat @ 75% of 1RM Pause FSQ *Should be a little heavier than last […]