Wednesday – 8/14/2019
The Workout for Wednesday is: WARM-UP (Primer/Mobility) -1:00 Machine -10 Spiderman Lunges -10 Shoulder Taps + Toe Taps -1:00 Machine -10 Jumping Air Squats -10 Bar Kips -1:00 Machine -10 DB Thrusters -10 Jumping Pull-Ups (Specific) Review/Setup for Metcon METCON AMRAP x 40 Minutes Max Cal Machine… with a twist 🙂 At 3,2,1,GO! Perform the […]
Tuesday – 8/13/2019
The Workout for Tuesday is: WARM-UP (Primer) Tabata Machine 8 x :20 / :10 (Mobility) PVC Complex -10 PVC Pass Throughs -10 PVC Cuban Presses -10 PVC Pec Openers -:30 sec PVC Lat Opener (Specific) 2 Rounds 5 Clapping Push-Ups 10 Neutral Grip Ring Rows (should be quick and easy) STRENGTH 3 Rounds for Quality […]
Monday – 8/12/2019
The Workout for Monday is: WARM-UP (Primer) 3 Rounds -1 minute machine -2 reps of WGS (1 per side) (Mobility) DB/KB Ankle Opener x 40 sec /side Jumping Air Squat x 10 (Specific) Review and Setup for Metcon METCON 5 Total Rounds AMRAP x 6 -500m Row -40/30 Cal Bike -In time remaining, Max Rep Wall […]
Saturday – 8/10/201
The Workout for Saturday is: WARM-UP Coach’s Choice PARTNER WORKOUT In teams of 2, complete…. 3 Rounds for Time -800m Run Together -20 Box Jump Overs Each (40/30) -20 Wall Walks Total (Rx+ 300′ HS Walk) -20 Burpee Pull-Ups Total (Rx+ Ring Muscle-Ups) EXTRA CREDIT *We all have extra weaknesses we want a focus on. […]
Friday – 8/9/2019
The Workout for Friday is: WARM-UP (Primer) 3 Rounds -15 sec 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) 27 Squat Progression (Specific) -10 Single Leg Glute Bridges /side -5 Broad Jumps STRENGTH […]