Monday – 5/20/2019
The Workout for Monday is: WARM-UP (Primer) 3 Rounds -15 sec Jumping Jacks -15 sec Air Squat -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) WGS x 5 reps /side (Specific) 5 Back Rack Thrusters 3 Pause Back […]
Saturday – 5/18/2019
The Workout for Saturday is: WARM-UP Coach’s Choice PARTNER WORKOUT In teams of 2, with a 35 minute running clock….. 2 Rounds -800m Run (together) -800m Row (Switch every 200m) Immediately into; 50 Curtis P’s (115/75) (Rx+ 135/95) Immediately into; 2 Rounds -50 Burpees -50 Toes-to-Bar *1 Curtis P* -1 Power Clean -1 Lunge on […]
Friday – 5/17/2019
The Workout for Friday is: WARM-UP (Primer) Every :15 for 3 Minutes 1 Burpee Box Jump 1 Box Jump (Mobility) :30 Pigeon On Box 10 Scorpions Partner T-Spine Opener (Specific) Power Clean and Jerk Technique STRENGTH 4 Rounds Power Clean + Push Jerk 2 reps @ 75-80% Immediately into; 15 Burpee Box Jumps (24/20″) Rest […]
Thursday – 5/16/2019
The Workout for Thursday is: WARM-UP (Primer) 3 Rounds -10/8 Cal Row -10 Single Arm Goblet Squats 5/side (Mobility) Squat Hold on Rig x :40 PVC Pass Through x 10 PVC Pec Opener x 5 /side (Specific) 2 Rounds -3 Regular Push-Ups -3 Single Arm Deficit Push-Ups (Rt side) -3 Single Arm Deficit Push-Ups (Lt […]
Wednesday – 5/15/2019
The Workout for Wednesday is: WARM-UP (Primer) -300m Run -20 Mtn Climbers -15 Hollow Rocks -10 Bar Kips -5 Burpee Broad Jumps (Mobility) 10 PVC Pass Throughs 5 Kang Squats :30 PVC External Shoulder Rotations 5 Air Squats 10 PVC Cuban Presses 5 Jumping Air Squats (Specific) Review Clean Technique STRENGTH/METCON Every 5 minutes for […]