Monday – 10/28/2019
The Workout for Monday is: WARM-UP 3 Minutes Machine of Choice 3 Rounds -15 sec Cat/Cow -15 sec T-Spine Rotation -15 sec T-Spine Rotation -15 sec Puppy Dog With an empty barbell.. -5 Deadlifts -5 Muscle Snatch -5 Good Mornings -5 BTN Snatch Grip Strict Press -5 Back Squats -5 Overhead Squats -5 Pressing Snatch […]
Saturday – 10/26/2019
The Workout for Saturday is: OPEN WORKOUT 20.3 For Time -21 Deadlifts (225/155) -21 Handstand Push-Ups -15 Deadlifts (225/155) -15 Handstand Push-Ups -9 Deadlifts (225/155) -9 Handstand Push-Ups -21 Deadlifts (315/205) -50′ HS Walk -15 Deadlifts (315/205) -50′ HS Walk -9 Deadlifts (315/205) -50′ HS Walk Time Cap = 9 Minutes
Friday – 10/25/2019
The Workout for Friday is: WARM-UP (Mobility/Activation) Hip Rotation Flow (Specific) 2 Rounds -20 Bar Taps -10 Air Squats -5 Dive Bomber Push-Ups METCON 10 Minutes to Finish… 5 Rounds -12/9 Cal Row -12/9 Cal Bike ~Rest 3 Minutes~ 10 Minutes to Finish… 5 Rounds -10 Close Stance DB Squats (50/35) -15 Abmat Sit-Ups -30 […]
Thursday – 10/24/2019
The Workout for Thursday is: WARM-UP Coach’s Choice MOBILITY DAY Upper Body Focus Spend 2 minutes at each Station -Barbell Assisted Pec Stretch -T-Spine Foam Roll (reach arms overhead and grab rig) -Banded Handcuff Stretch (1:00/1:00) -Supinated Grip Hang from Rig (2x :30 on / :30 off) Lower Body Focus Spend 2 minutes at each […]
Wednesday – 10/23/2019
The Workout for Wednesday is: WARM-UP 3 Rounds -90 sec Machine -6 Burpees Pull-Ups -12 Squat Jumps -44′ Walking Lunge 3 Rounds -10 sec Ring Support Hold -10 sec Ring Dip Hold METCON Every 4 minutes, for 20 minutes (5 sets) -20/15 Cal Row -20 Wall Balls (20/14) -8 Ring Muscle-Ups* *The muscle ups can […]