Thursday – 6/27/2019
The Workout for Thursday is: WARM-UP (Primer) 4 Rounds: (40 seconds ON / 20 seconds OFF) Machine of choice (Mobility) Twisted Cross w/ 2 count pause per side x 10 (Specific) Get organized for Metcon SWEAT DAY! 3 Rounds: (40 seconds ON / 20 seconds OFF) Station 1: Max Ball Slams (40/20) Station 2: 12/9 […]
Wednesday – 6/26/2019
The Workout for Wednesday is: WARM-UP AMRAP x 6 -5 Kang Squats (hands behind head) -5 Inchworm + Push-Up -5 Planking Shoulder Taps + Toe Taps -5 Supermans -5 Hollow Rocks (Specific) Review and Setup Metcon METCON For Time (40 minute cap) 10 Rounds -5 Wall Balls (20/14) -3 Burpees -1 Deadlift (275/185)(Rx+ 315/205) ~Immediately […]
Tuesday – 6/25/2019
The Workout for Tuesday is: WARM-UP (Primer) AMRAP x 4 -4 Single Arm Devils Press (Rt Side) -88′ DB Overhead Carry (Rt Side) -4 Single Arm Devils Press (Lt Side) -88′ DB Overhead Carry (Lt Side (Mobility) 3 Rounds -15 sec Cat/Cow -15 sec T-Spine Rotation -15 sec T-Spine Rotation -15 sec Puppy Dog Stretch […]
Monday – 6/24/2019
The Workout for Monday is: WARM-UP (Primer) 3 Rounds -15 sec Jumping Jacks -15 sec Air Squat -15 sec Mtn Climber -15 sec Jump Squat ~immediately into~ 3 Rounds -15 sec Plank -15 sec Superman -15 sec Side Plank -15 sec Side Plank (Mobility) Barbell Tricep Smash x 30 sec /side (Specific) Review Push Press […]
Saturday – 6/22/2019
The Workout for Saturday is: WARM-UP Coach’s Choice PARTNER WORKOUT In teams of 2, complete the following for time: (35 minute cap) 3 Rounds -30 Toes-to-Bar -30 Burpees -30 Power Snatches (95/65)(Rx+ 115/75) -100/70 Cal Assault Bike 2 Rounds -30 Toes-to-Bar -30 Burpees -30 Power Snatches (115/75)(Rx+ 135/95) -100/70 Cal Assault Bike 1 Round -30 […]