Monday – 7/15/2019
The Workout for Monday is: WARM-UP (Primer) 3 Rounds -15 sec Jacks -15 sec Air Squats -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) W.G.S. x 10 total reps (Specific) 2 Sets 5 1+1/4 Air Squats 3 Broad […]
Saturday – 7/13/2019
The Workout for Saturday is: WARM-UP Coach’s Choice PARTNER WORKOUT In teams of 2, complete 3 rounds for time of: -800/650m Row -60 Alternating DB Snatches (50/35) -40 Toes-to-Bar -20 DB Box Step Overs (50/35 to 24/20″) -10 Ring Muscle-Ups EXTRA CREDIT *We all have extra weaknesses we want a focus on. Only choose what […]
Friday – 7/12/2019
The Workout for Friday is: WARM-UP (Primer) AMRAP x 4 -30 sec Machine -WGS /side (Mobility) 27 Squat Progression (Specific) 5 Total Reps Pause Air Squat + Vertical Jump *Hold a 3 sec pause in the bottom of your squat and then explode up and jump as high as you can. Rest for around 10-15 […]
Thursday – 7/11/2019
The Workout for Thursday is: WARM-UP (Primer) -8 Cal Row -8 Cal Bike -8 Shuttle Runs -8 Walking Lunges (Mobility) Couch Stretch x 40 sec /side (Specific) Review and Setup for Metcon SWEAT WORKOUT 5 Rounds -1 Min. Max Cal Row -1 Min. Shuttle Run -1 Min. Max Cal Bike -1 Min. Walking Lunge* -1 […]
Wednesday – 7/10/2019
The Workout for Wednesday is: WARM-UP (Primer) 300m Run 2 Rounds -4 Burpees -6 Jumping Pull-Ups -8 Air Squats (Mobility) Twisted Cross x 10 Puppy Dog Stretch x 30 sec (Specific) Gymnastics Practice METCON Every 10 minutes, for 30 minutes -10 Burpees OTB (Rx+ Ring MU) -20 Deadlifts (185/125)(Rx+ 225/155) -30 Pull-Ups -400m Run Score […]