Friday – 8/30/2019
The Workout for Friday is: WARM-UP (Primer) EMOM x 8 Odd – 40 sec Machine Even – 12 Wall Balls (Mobility) W.G.S. x 8 Reps Supinated Grip Hang x 20 seconds (Specific) Review Gymnastic Technique/Efficiencies GYMNASTICS EMOM x 16 minutes (4 rounds) Station 1 – 2 to 4 Strict HSPU (These should be tough. Add […]
Thursday – 8/29/2019
The Workout for Thursday is: WARM-UP Coach’s Choice MOBILITY DAY ~Front Rack Mobility Focus~ We will start off by testing your front rack position. From there we will move through mobility work on: -Thoracic Spine -Lats -Triceps -Wrists Then, we will go back and retest your front rack position. SWEAT WORKOUT AMRAP x 15 Minutes […]
Wednesday – 8/28/2019
The Workout for Wednesday is: WARM-UP (Primer) AMRAP x 5 -10/7 Cal Machine -10 KB Taters -5 Down Dog to Cobra Push-Up (Mobility) -20 sec Goblet Squat Hold -4 Supine Twists -20 sec Single Arm KB Front Rack Squat Hold Rt -4 Scorpions with thumbs up -20 sec Single Arm KB Front Rack Squat Hold […]
Tuesday – 8/27/2019
The Workout for Tuesday is: WARM-UP (Primer) Perform 5 reps each, with empty barbell -Deadlift -Muscle Clean -Press -FSQ -Push Press -BSQ -Back Racked Thruster (Mobility) -30 sec Puppy Dog -10 Arms Overhead Air Squats -10 Cossack Squats (Specific) Complex Technique STRENGTH In 15 minutes, build to a heavy complex for the day. 1 Hang […]
Monday – 8/26/2019
The Workout for Monday is: WARM-UP (Primer) -400m Run -10 Leg Swings Each Direction -5 Inchworms + Push-Up -5 Burpee Broad Jumps (Mobility) -30 sec Squat Hold -10 Shin-Box Rotations -10 Squatting Shin-Box Rotations (Specific) With an empty barbell… -5 Good Mornings -10 Reverse Lunges -5 Good Mornings STRENGTH Back Squat 3 x 5 @ […]