Monday – 8/19/2019
The Workout for Monday is: WARM-UP (Primer) -400m Run -10 Air Squats -5 Inchworms + Push-Up -10 Cossack Squats -5 Reverse Lunges /leg (Mobility) W.G.S. x 6 reps (Specific) Setup for Accessory ACCESSORY 3 Rounds for Quality -Right Arm Suitcase Deadlift + Hold x 5 reps @ 2115 -Half Kneeling Anti-Rotation Pallof Hold x 30 […]
Saturday – 8/17/2019
The Workout for Saturday is: WARM-UP Coach’s Choice STRENGTH 4 Rounds -Bench Press x 3 to 4 reps -DB Reverse Lunge x 10 reps /leg *Be sure to get heavy on the bench press and have some fun pushing each other. We want 4 working sets here. On the lunges, perform all 10 reps on […]
Friday – 8/16/2019
The Workout for Friday is: WARM-UP (Primer) Every :15 seconds x 3 Mintues 3 Box Jumps (Mobility) 27 Squat Progression (Specific) With an empty barbell…. -10 Reverse Lunges Right Leg -10 Reverse Lunges Left Leg -5 Jumping Back Squats STRENGTH Every 2 minutes x 12 minutes Back Squat Set 1 – 5 reps @ 55% […]
Thursday – 8/15/2019
The Workout for Thursday is: WARM-UP (Primer) 3 Rounds -1 Minute Machine -10 Cossack Squats -5 Inchworms (Mobility) 5 Air Squats 5 Squatting Shin Box Rotations /side 5 Seated Shin box Rotations /side 5 Air Squats (Specific) 2 Rounds -10 Lunge Jumps -10 Hollow Rocks -10 Arch Rocks STRENGTH 5 Rounds -Back Racked Barbell Step-Ups […]
Wednesday – 8/14/2019
The Workout for Wednesday is: WARM-UP (Primer/Mobility) -1:00 Machine -10 Spiderman Lunges -10 Shoulder Taps + Toe Taps -1:00 Machine -10 Jumping Air Squats -10 Bar Kips -1:00 Machine -10 DB Thrusters -10 Jumping Pull-Ups (Specific) Review/Setup for Metcon METCON AMRAP x 40 Minutes Max Cal Machine… with a twist 🙂 At 3,2,1,GO! Perform the […]