Wednesday – 8/7/2019
The Workout for Wednesday is: WARM-UP (Primer) AMRAP x 5 -200m Run -12 Air Squats -2 to 3 Floor-to-Standing Rope Climbs (Mobility) 30 sec Squat Hold against Rig 15 sec Supinated Grip Hang from Rig (Specific) Review/Setup for Front Squats STRENGTH EMOM x 6 minutes 1 & 1/4 Front Squat Build over the course of […]
Tuesday – 8/6/2019
The Workout for Tuesday is: WARM-UP (Primer) In teams of 2…. AMRAP x 5 -Partner 1: 4 Shoulder Taps/Toe Taps + 1 Wall Walk -Partner 2: Bike until P1 finishes, then switch (Mobility/Activation) 2 Rounds -88′ Single Arm DB/KB Overhead Carry (Switch side half way) -5 T-Spine Rotations /side -10 sec Puppy Dog Stretch (Specific) […]
Monday – 8/5/2019
The Workout for Monday is: WARM-UP (Primer) -300m Run -30 H2H KB Swings -15 Burpee Kick Backs (Mobility) With empty barbell…. -4 Good Mornings -4 Kang Squats -4 Jefferson Curls (Specific) DL Technique/Setup STRENGTH Pause Deadlift 3 x 8 @ 60% Rest no more than 2 minutes between sets Pause 2-3 seconds @ mid-patella METCON […]
Friday – 8/2/2019
The Workout for Friday is: WARM-UP (Primer) Every 15 seconds x 3 minutes -1 Burpee Box Jump + 1 Box Jump (Mobility) 27 Squat Progression (Specific) 3 Tempo Back Squats 6 Back Rack Reverse Lunges 9 Jumping Back Squats STRENGTH Back Squat Every 2 minutes x 10 minutes Set 1 – 5 reps @ 55% […]
Thursday – 8/1/2019
The Workout for Thursday is: WARM-UP (Primer) Tabata Machine (Mobility) -Twisted Cross x 10 reps -Partner T-Spine Opener on Rig (Specific) Review Turkish Get-Up STRENGTH/ACCESSORY SWEAT CIRCUIT AMRAP x 20 -6 Heavy Turkish Get-Ups (3 per side) -50′ Heavy Sled Push or Drag -6 Suitcase Deadlifts @ 20×5 /side -50 sec Wall Sit (feel free […]