Thursday – 9/26/2019
The Workout for Thursday is: WARM-UP Coach’s Choice MOBILITY DAY -Test Squat Therapy Against Wall -Squat Mobility -Retest Squat Therapy Against Wall SWEAT WORKOUT Every 3 minutes x 18 minutes (6 sets) Even Rounds: AMRAP x 2 Minutes -15/12 Cal Bike -Max Box Jump Overs Odd Rounds: AMRAP x 2 Minutes -15/12 Cal Row or […]
Wednesday – 9/25/2019
The Workout for Wednesday is: WARM-UP (Primer) 4 Rounds -10 H2H KB Swings -8 KB Taters -6 KB Windmills (3 per side) (Mobility) With a PVC Pipe -10 Pass Throughs -10 Around-the-Worlds -30 sec Lat Opener -30 sec Shoulder External Rotation -10 Cuban Presses (Specific) Kipping Technique/Prep METCON For Time -500m Meter Row -20 Burpee […]
Tuesday – 9/23/2019
The Workout for Tuesday is: WARM-UP With an empty barbell, 10 reps of each: -Jefferson Curl -Good Morning -RDL -Sumo Back Squat -Back Rack Elbow Rotations -Full Grip Front squat Then, 2×5 reps of each: -Deadlift -Muscle clean -High Hang Power Clean -Power Clean -High Hang Clean -Clean STRENGTH EMOM x 12 minutes 1 Clean […]
Monday – 9/22/2019
The Workout for Monday is: WARM-UP (Primer) 3 Minute Machine *Increasing intensity (Mobility) -4 Spiderman Lunges -4 Cossack Squats -8 Kang Squats -8 Squatting Shin Box Rotations (Specific) -5 Air Squats -5 Jump Squats -10 Reverse Lunges -10 Lunge Jumps -15 Hollow Rocks -15 Arch Rocks STRENGTH Back Squat *Set 1 – 3 reps @ […]
Friday – 9/20/2019
The Workout for Friday is: WARM-UP (Primer) EMOM x 6 minutes Odd – 12 to 15 Wall Balls Even – 20 sec Hollow Hold + 20 sec Arch Hold (Mobility) -6 Supine Twists -27 Squat Progression (Specific) Barbell Clean and Jerk technique *After strength STRENGTH Every 90 seconds for 15 minutes (10 sets) Pause Front […]