Saturday – 7/20/2019
The Workout for Saturday is: WARM-UP Coach’s Choice PARTNER WORKOUT In teams of 2…. 10 Rounds for time -30 Cal Machine -30 Wall Balls (20/14)(Rx+ 30/20) -15 Handstand Push-Ups (Rx+ Strict) *Simple, yet effective… excited to see how you guys approach this workout. EXTRA CREDIT *We all have extra weaknesses we want a focus on. […]
Friday – 7/19/2019
The Workout for Friday is: WARM-UP (Primer) AMRAP x 4 -30 sec Machine -W.G.S. on each leg (Mobility) 27 Squat Progression (Specific) 15 Box Jumps *Over the course of 15 reps, build in height. Take your time, the goal is to feel explosive. STRENGTH Every 2 minutes x 10 minutes Back Squat Set 1 – […]
Thursday – 7/18/2019
The Workout for Thursday is: WARM-UP (Primer) 3 Minute Machine Building intensity (Mobility) PVC Pass Through x 10 PVC Cuban Press x 10 PVC Shoulder External Rotations x 15 sec /side Cobra Push-Up x 10 Scorpion x 10 (thumbs up) (Specific) Review/Setup for Metcon SWEAT WORKOUT With a partner… AMRAP x 30 -50 Cal Bike […]
Wednesday – 7/17/2019
The Workout for Wednesday is: WARM-UP (Primer) 2 Rounds -300m Run -10 KB Taters (Mobility) Wrist Mobility x 30 seconds Duck Walk x 100′ Twisted Cross x 10 reps (Specific) Review/Setup for Metcon METCON For Time -20 Thrusters (95/65) (Rx+ 30 reps) -20 Power Cleans (95/65) (Rx+ 30 reps) -20/15 Cal Machine (Rx+ 30/20 cals) […]
Tuesday – 7/16/2019
The Workout for Tuesday is: WARM-UP (Primer) With an empty barbell… 5 – 4 – 3 reps -Deadlift -High Hang Muscle Clean -Front Squat -Shoulder-to-Overhead (Mobility) -Shin Box Rotations x 10 reps -Squatting Shin Box Rotations x 10 reps -Kang Squat x 5 reps (Specific) Review strength complex technique/efficiency STRENGTH Every 2 minutes x 20 […]