Friday – 7/19/2019
The Workout for Friday is: WARM-UP (Primer) AMRAP x 4 -30 sec Machine -W.G.S. on each leg (Mobility) 27 Squat Progression (Specific) 15 Box Jumps *Over the course of 15 reps, build in height. Take your time, the goal is to feel explosive. STRENGTH Every 2 minutes x 10 minutes Back Squat Set 1 – […]
Thursday – 7/18/2019
The Workout for Thursday is: WARM-UP (Primer) 3 Minute Machine Building intensity (Mobility) PVC Pass Through x 10 PVC Cuban Press x 10 PVC Shoulder External Rotations x 15 sec /side Cobra Push-Up x 10 Scorpion x 10 (thumbs up) (Specific) Review/Setup for Metcon SWEAT WORKOUT With a partner… AMRAP x 30 -50 Cal Bike […]
Wednesday – 7/17/2019
The Workout for Wednesday is: WARM-UP (Primer) 2 Rounds -300m Run -10 KB Taters (Mobility) Wrist Mobility x 30 seconds Duck Walk x 100′ Twisted Cross x 10 reps (Specific) Review/Setup for Metcon METCON For Time -20 Thrusters (95/65) (Rx+ 30 reps) -20 Power Cleans (95/65) (Rx+ 30 reps) -20/15 Cal Machine (Rx+ 30/20 cals) […]
Tuesday – 7/16/2019
The Workout for Tuesday is: WARM-UP (Primer) With an empty barbell… 5 – 4 – 3 reps -Deadlift -High Hang Muscle Clean -Front Squat -Shoulder-to-Overhead (Mobility) -Shin Box Rotations x 10 reps -Squatting Shin Box Rotations x 10 reps -Kang Squat x 5 reps (Specific) Review strength complex technique/efficiency STRENGTH Every 2 minutes x 20 […]
Monday – 7/15/2019
The Workout for Monday is: WARM-UP (Primer) 3 Rounds -15 sec Jacks -15 sec Air Squats -15 sec Mtn Climber -15 sec Jump Squat 3 Rounds -15 sec Plank -15 sec Superman -15 sec Side Plank -15 sec Side Plank (Mobility) W.G.S. x 10 total reps (Specific) 2 Sets 5 1+1/4 Air Squats 3 Broad […]