Saturday – 6/8/2019
The Workout for Saturday is: WARM-UP Coach’s Choice PARTNER METCON “A Chipper” -65 Cal Row -65 HSPU -65 Deadlifts (185/125) -65 Toes-to-Bar -65 Box Jump Overs (24/20″) -65 Pull-Ups -65 Deadlifts -65 HSPU -65 Cal Row Time Cap = 35 minutes There was a 2014 individual regional WOD version of this at 50 reps and […]
Friday – 6/7/2019
The Workout for Friday is: WARM-UP (Primer) Every 15 seconds x 3 minutes 3 Box Jumps (step down) (Mobility) 1 minute Barbell Quad Smash /leg (Specific) With and empty bar… -5 Tempo Front Squats (53×1) -5 1/4 Front Squats -5 Thrusters STRENGTH Front Squat Establish your 20RM Take 10 to 12 minutes to work up […]
Thursday – 6/6/2019
The Workout for Thursday is: WARM-UP (Primer) :40 on / :20 off for 3 Rounds -Row -Bike -Burpees (Mobility) -10 Cat/Cows -10 Cobra Push-Ups -10 Scorpions (Specific) Review/Setup Metcon SWEAT DAY “Fight Gone Bad Style… Twice…” 3 Rounds: (Twisted Steel & Sex Appeal) -1 Min of Shoulder-to-Overhead (75/55) -1 Min of Plate Ground-to-Overhead (45/35) -1 […]
Wednesday – 6/5/2019
The Workout for Tuesday is: WARM-UP (Primer) -20 sec S.A. KB Swing -20 sec S.A. KB Front Squat -20 sec S.A. KB Shoulder-to-Overhead 4 Rounds (2 rounds per side) *Perform entire complex on one side then switch. (Mobility) With an empty barbell… -5 Tempo RDLs with Snatch Grip -5 BTN Strict Presses -5 Tempo Back […]
Tuesday – 6/4/2019
The Workout for Tuesday is: WARM-UP (Primer) 8 x :20 on / :10 off (cycle through) -Jumping Bar Taps -Plank -Reverse Lunge -Superman (Mobility) PVC Complex -Pass Through x 15 -2 Sets /side: Shoulder External Rotation x 15 sec -Lat Opener x 15 sec (Specific) Power Clean & Jerk Prep STRENGTH Every 2 minutes for […]