Wednesday – 7/31/2019
The Workout for Wednesday is: WARM-UP (Primer) -300m Run 44′ of each -Walking Toe Touch -Soldier Walk -Walking Lunge -Lateral Lunge -Straight Leg Bear Crawl -Crab Walk -Inchworm (Mobility) -30 sec PVC External Rotation /side -30 sec Sleeper Stretch -15 Jumping Air Squats (Specific) Toe-to-Bar Technique Review and Setup metcon METCON 4 Total Rounds AMRAP […]
Tuesday – 7/30/2019
The Workout for Tuesday is: WARM-UP (Primer) 3 Rounds -15 sec H2H KB Swings -15 sec Goblet Squats -15 sec KB S2OH Rt Side -15 sec KB S2OH Lt Side (Mobility) W.G.S 10 Total Reps (Specific) Clean Complex Review STRENGTH Every 90 sec x 15 minutes Hang Clean + Clean Sets 1-3 @ 65-70% Sets […]
Monday – 7/29/2019
The Workout for Monday is: WARM-UP (Primer) 3 Minute Machine Building Intensity (Mobility) 3 Rounds -5 Squats* -5′ Duck Walk Forward -5′ Duck Walk Backward -5 Arm Circles Fwd & Bkwd *Rnd 1 Kang Squats *Rnd 2 Tempo Air Squat *Rnd 3 Jump Squats (Specific) 2 Rounds -7 Wall Balls -3 Burpee Box Jump Overs […]
Saturday – 7/27/2019
The Workout for Saturday is: WARM-UP Coach’s Choice PARTNER WORKOUT In teams of 2, with only 1 athlete working at a time 5 Rounds for Time -30/25 Cal Machine -20 Burpee Box Jump Overs (24/20″) -10 Strict Pull-Ups (Rx+ Muscle-Ups) -5 Ground-to-Overhead (205/135)(Rx+ 245/165) EXTRA CREDIT *We all have extra weaknesses we want a focus […]
Friday – 7/26/2019
The Workout for Friday is: WARM-UP (Primer) Every 15 seconds x 3 minutes 3 Box Jumps (Mobility) 27 Squat Progression (Specific) With an empty barbell…. -5 Tempo Back Squats @ 53×1 -5 Jumping Back Squats STRENGTH Every 2 minutes x 10 minutes Back Squat Set 1 – 5 reps @ 55% Set 2 – 5 […]