Satruday – 8/24/2019
The Workout for Saturday is: WARM-UP Coach’s Choice PARTNER WORKOUT For Time -5k/4k Assault Bike -100 Pull-Ups (Scale: Jumping Pull-Ups or Ring Rows) -20 Hang Power Cleans (185/125)(Rx+ 225/155) -4k/3k Assault Bike -50 C2B Pull-Ups (Scale: Pull-Ups or Jumping Pull-Ups) -40 Ground-t0-Overhead (135/85)(Rx+ 185/125) -3k/2k Assault Bike -25 Bar Muscle-Ups (Scale: Burpee Pull-Ups) -60 Thrusters […]
Friday – 8/23/2019
The Workout for Friday is: WARM-UP (Primer) 3 Rounds -15 sec Jumping Jacks -15 sec Air Squat -15 sec Min Climber -15 sec Jump Squat 3 Rounds -15 sec Plank -15 sec Superman -15 sec Side Plank -15 sec Side Plank (Mobility) 27 Squat Progression (Specific) Tempo Back Squats 5 Reps @ 53×1 STRENGTH Back […]
Thursday – 8/22/2019
The Workout for Tuesday is: WARM-UP (Primer) 3 Rounds -15 sec H2H KB Swings -15 sec Goblet Squat Hold -15 sec S.A. KB Press -15 sec S.A. KB Press (Mobility) 3 Rounds -15 sec Cat/Cow -15 sec T-Spine Rotation Rt -15 sec T-Spine Rotation Lt -15 sec Transverse Squeeze (Specific) Review & Setup for Workout […]
Wednesday – 8/21/2019
The Workout for Wednesday is: WARM-UP (Primer) AMRAP x 5 -10/7 Cal Machine -3 Inchworm + Cobra Push-Up + Shoulder Tap + Toe Tap -6 Jumping Air Squats (Mobility) -Twisted Cross x 4 reps -Partner T-Spine Opener (Specific) Review/Setup for metcon METCON For Time -10 Snatches -20 Devils Press -30 Strict Handstand Push-Ups -40 Toes-to-bar […]
Tuesday – 8/20/2019
The Workout for Tuesday is: WARM-UP (Primer) Every 15 seconds x 3 minutes Odd sets – 5 Heavy Russian KB Swings Even sets – 3 Box Jumps (Mobility) With an empty barbell…. -5 RDLs @ 50×1 -5 Jefferson Curls @ 5151 -5 Front Squats @ 53×1 -5 Squatting Front Rack Rotations (Specific) Power Clean Technique […]