Monday – 9/1/2019
The Workout for Monday is: WARM-UP (Primer) AMRAP x 4 -200m Run -4 Single Arm DB Devils Press* *We will add a squat variation for fun 🙂 (Mobility) 10 Total Reps (5 /side) DB Turkish Get-Up + Windmill (Specific) Snatch Technique STRENGTH “Commitment” EMOM x 10 minutes: 10 Toes-to-Bar 2 Snatches *The load you select […]
Friday – 8/30/2019
The Workout for Friday is: WARM-UP (Primer) EMOM x 8 Odd – 40 sec Machine Even – 12 Wall Balls (Mobility) W.G.S. x 8 Reps Supinated Grip Hang x 20 seconds (Specific) Review Gymnastic Technique/Efficiencies GYMNASTICS EMOM x 16 minutes (4 rounds) Station 1 – 2 to 4 Strict HSPU (These should be tough. Add […]
Thursday – 8/29/2019
The Workout for Thursday is: WARM-UP Coach’s Choice MOBILITY DAY ~Front Rack Mobility Focus~ We will start off by testing your front rack position. From there we will move through mobility work on: -Thoracic Spine -Lats -Triceps -Wrists Then, we will go back and retest your front rack position. SWEAT WORKOUT AMRAP x 15 Minutes […]
Wednesday – 8/28/2019
The Workout for Wednesday is: WARM-UP (Primer) AMRAP x 5 -10/7 Cal Machine -10 KB Taters -5 Down Dog to Cobra Push-Up (Mobility) -20 sec Goblet Squat Hold -4 Supine Twists -20 sec Single Arm KB Front Rack Squat Hold Rt -4 Scorpions with thumbs up -20 sec Single Arm KB Front Rack Squat Hold […]
Tuesday – 8/27/2019
The Workout for Tuesday is: WARM-UP (Primer) Perform 5 reps each, with empty barbell -Deadlift -Muscle Clean -Press -FSQ -Push Press -BSQ -Back Racked Thruster (Mobility) -30 sec Puppy Dog -10 Arms Overhead Air Squats -10 Cossack Squats (Specific) Complex Technique STRENGTH In 15 minutes, build to a heavy complex for the day. 1 Hang […]