Thursday – 7/25/2019
The Workout for Thursday is: WARM-UP (Primer) -10/8 Cal Bike or Row -5 Box Jumps -10 Lunges -10/8 Cal Bike or Row -5 Push-Ups -10 Ring Rows (Mobility) 30 sec Ankle Stretch /side against rig (Specific) Review and setup for metcon SWEAT DAY!!! 2 Total Rounds of the following….. 4 Minute Row for Max Cals […]
Wednesday – 7/24/2019
The Workout for Wednesday is: WARM-UP (Primer/Activation) 2 Rounds -15 sec Jumping Jacks -15 sec Air Squats -15 sec Min Climber -15 sec Jump Squat 2 Rounds -15 sec Plank -15 sec Superman -15 sec Side Plank -15 sec Side Plank (Specific) Review and Setup for metcon METCON 4 Rounds For Time -300m Run (Rx+ […]
Tuesday – 7/23/2019
The Workout for Tuesday is: WARM-UP (Primer) With and empty barbell…. 3 Rounds -5 Deadlifts -5 Hang Muscle Cleans -5 Front Squats -5 Push Jerks (Mobility) Squatting Shin Box Rotations x 10 reps Squatting Knee Reaches x 10 reps Puppy Dog x 20 seconds (Specific) Review Clean Complex STRENGTH Every 90 seconds x 15 minutes […]
Monday – 7/22/2019
The Workout for Monday is: WARM-UP (Primer) 3 Minute Machine *Building intensity (Mobility) -10 Kang Squats -5 Jefferson Curls @ 5251 (Specific) Review/Setup for Deadlift STRENGTH Deficit Deadlift 3 x 10 @ 65% Rest 2-3 minutes METCON 5 Rounds -30/22 Cal Machine (Rx+ 40/30 cals) -200m Run Immediately into… -100 Wall Balls (20/14)(Rx+ 30/20) EXTRA […]
Saturday – 7/20/2019
The Workout for Saturday is: WARM-UP Coach’s Choice PARTNER WORKOUT In teams of 2…. 10 Rounds for time -30 Cal Machine -30 Wall Balls (20/14)(Rx+ 30/20) -15 Handstand Push-Ups (Rx+ Strict) *Simple, yet effective… excited to see how you guys approach this workout. EXTRA CREDIT *We all have extra weaknesses we want a focus on. […]