Wednesday – 5/15/2019
The Workout for Wednesday is: WARM-UP (Primer) -300m Run -20 Mtn Climbers -15 Hollow Rocks -10 Bar Kips -5 Burpee Broad Jumps (Mobility) 10 PVC Pass Throughs 5 Kang Squats :30 PVC External Shoulder Rotations 5 Air Squats 10 PVC Cuban Presses 5 Jumping Air Squats (Specific) Review Clean Technique STRENGTH/METCON Every 5 minutes for […]
Tuesday – 5/14/2019
The Workout for Tuesday is: WARM-UP (Primer) 2 Rounds :15 Burpee Kick Backs (Round 2: Burpees) :15 Hollow Hold :15 Air Squats (Round 2: Jump Squats) :15 Superman Hold (Mobility) :30 PVC External Shoulder Rotations :30 Sleeper Stretch (Specific) PVC Snatch Technique Review “Jump to Hollow” for T2B STRENGTH Every 2 minutes for 10 Rounds […]
Monday – 5/13/2019
The Workout for Monday is: WARM-UP (Primer) 3 Rounds :50 easy machine :10 machine sprint (Mobility) Leg Swings x 10 each direction Shin Box Rotations x 10 Squatting Shin Box Rotations x 10 (Specific) 2 Rounds -5 Kang Squats -10 Lunge Jumps -5 Hollow Rocks STRENGTH Back Squats 3 reps @ 70% 3 reps @ […]
Saturday – 5/11/2019
The Workout for Saturday is: WARM-UP Coach’s Choice PARTNER WORKOUT Every 7 Minutes x 5 Rounds (35 minutes) Round 1) 40 Cal Bike + 100 Wall Balls (20/14) Round 2) 40 Cal Row + 100 Toes-to-Bar Round 3) 40 Cal Bike + 100 Deadlifts (135/95) Round 4) 40 Cal Row + 100 Burpees Round 5) […]
Friday – 5/10/2019
The Workout for Friday is: WARM-UP (Primer) Every :15 for 3 Minutes -3 Box Jumps (Mobility) -10 Band Pull Aparts -10 Cross Body Pull Aparts -15 Banded BTN Press (Specific) -10 Scap Pull-Ups -10 Bar Kips -3-5 Pull-Ups / Ring Rows Snatch / Clean & Jerk Tech. STRENGTH Every 2 minutes x 5 Rounds -2 […]