Thursday – 9/12/2019
The Workout for Wednesday is: WARM-UP Coach’s Choice GYMNASTIC TECHNIQUE DAY We will spend quite a bit of time working on body positioning to help become more efficient with our kipping and body control. Today’s focus is the kip and how it applies to Toes-to-Bar & Pull-Ups. SKILL METCON EMOM x 12 Station 1: Machine […]
Wednesday – 9/11/2019
The Workout for Wednesday is: WARM-UP (Primer) -400m Run -10 Single Arm DB Devils Press (plus a squat) (Mobility) -10 Cat/Cows -10 T-Spine Rotations -10 Scorpions (thumbs up) (Specific) Review Workout *Perform 3 reps of each movement. METCON 9/11 Memorial Workout “Tribute” For Time -2001m Run or Row -11 DB Burpee Deadlift -11 Strict T2B […]
Tuesday – 9/10/2019
The Workout for Tuesday is: WARM-UP (Primer) 3 Rounds -15 sec Jacks -15 sec Air Squat -15 sec Mtn Climbers -15 sec Jump Squats 3 Rounds -15 sec Plank -15 sec Superman -15 sec Side Plank -15 sec Side Plank (Mobility) Supine Twist x 4 Cat/Cow x 10 (Specific) Review and Setup for Metcon METCON […]
Monday – 9/9/2019
The Workout for Monday is: WARM-UP (Primer) Machine of Choice :20 ON / :10 Easy x 6 Intervals (Mobility) Spiderman Lunge x 4 reps Shin Box Rotations x 8 reps Squatting Shin Box Rotations x 8 reps Cossack Squat x 8 reps (4 per side) Wall Facing Tempo Air Squat x 4 @ 53×1 (Specific) […]
Saturday – 9/7/2019
The Workout for Saturday is: WARM-UP Coach’s choice PARTNER WORKOUT In teams of 2, complete the following for time -500m Row -15 Burpee Box Jump Overs -15 C2B Pull-Ups -750m Row -30 Burpee Box Jump Overs -30 C2B Pull-Ups -1000m Row -45 Burpee Box Jump Overs -45 C2B Pull-Ups EXTRA CREDIT [Applied Strength] Every 2 […]