Thursday – 8/1/2019
The Workout for Thursday is: WARM-UP (Primer) Tabata Machine (Mobility) -Twisted Cross x 10 reps -Partner T-Spine Opener on Rig (Specific) Review Turkish Get-Up STRENGTH/ACCESSORY SWEAT CIRCUIT AMRAP x 20 -6 Heavy Turkish Get-Ups (3 per side) -50′ Heavy Sled Push or Drag -6 Suitcase Deadlifts @ 20×5 /side -50 sec Wall Sit (feel free […]
Wednesday – 7/31/2019
The Workout for Wednesday is: WARM-UP (Primer) -300m Run 44′ of each -Walking Toe Touch -Soldier Walk -Walking Lunge -Lateral Lunge -Straight Leg Bear Crawl -Crab Walk -Inchworm (Mobility) -30 sec PVC External Rotation /side -30 sec Sleeper Stretch -15 Jumping Air Squats (Specific) Toe-to-Bar Technique Review and Setup metcon METCON 4 Total Rounds AMRAP […]
Tuesday – 7/30/2019
The Workout for Tuesday is: WARM-UP (Primer) 3 Rounds -15 sec H2H KB Swings -15 sec Goblet Squats -15 sec KB S2OH Rt Side -15 sec KB S2OH Lt Side (Mobility) W.G.S 10 Total Reps (Specific) Clean Complex Review STRENGTH Every 90 sec x 15 minutes Hang Clean + Clean Sets 1-3 @ 65-70% Sets […]
Monday – 7/29/2019
The Workout for Monday is: WARM-UP (Primer) 3 Minute Machine Building Intensity (Mobility) 3 Rounds -5 Squats* -5′ Duck Walk Forward -5′ Duck Walk Backward -5 Arm Circles Fwd & Bkwd *Rnd 1 Kang Squats *Rnd 2 Tempo Air Squat *Rnd 3 Jump Squats (Specific) 2 Rounds -7 Wall Balls -3 Burpee Box Jump Overs […]
Saturday – 7/27/2019
The Workout for Saturday is: WARM-UP Coach’s Choice PARTNER WORKOUT In teams of 2, with only 1 athlete working at a time 5 Rounds for Time -30/25 Cal Machine -20 Burpee Box Jump Overs (24/20″) -10 Strict Pull-Ups (Rx+ Muscle-Ups) -5 Ground-to-Overhead (205/135)(Rx+ 245/165) EXTRA CREDIT *We all have extra weaknesses we want a focus […]