Wednesday 21/06/02

Dynamic Warm Up- Mobility Prepare for: A. Strength: 5 SETS 3 Strict Press* 5/5 Bodyweight Tempo Bulgarian Split Squats (2111) *Start Moderate and Build to Heavy -Rest as Needed b/t Sets- (Score is Weight) B. Metcon: 3 ROUNDS FOR TIME 12 Push Press (115/75)|(75/55) 24 Russian KB Swing (53/35)|(35/26) 36 Walking Lunges (Score is Time) […]

Read More

Tuesday 21/06/01

Dynamic Warm Up- Mobility Prepare for: A. Metcon: AMRAP x 15 MINUTES 15/10 Cal Row :30 Plank 15 Up-Down :30 Plank 15 Box Jumps* (20) *Step-Down Mandatory (Score is Rounds + Reps) B. Finisher: FOR RECOVERY 5:00 Foam Entire body (No Measure)  

Read More

Thursday 21/05/27

Dynamic Warm Up- Mobility Prepare for: A. Strength: 4 SETS 8/8 Back Rack Reverse Lunges (Athlete Choice, Building) 20 Hollow Rocks 1:00 Plank Rotations -Rest 2:00 b/t Sets- (Score is Weight) B. Metcon: AMRAP x 10 MINUTES 10 Push Press (95/65)|(65/45) 10 Back Rack Lunge 10 Slam Balls (30/20)|(20/10) (Score is Rounds + Reps) C. […]

Read More

Wednesday 21/05/26

Dynamic Warm Up- Mobility Prepare for: A. Metcon: 3 SETS FOR QUALITY 1000/800m Row 5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy) 20/20 Single Arm KB or DB Hollow Body Flutter Kicks 25 Plate Ground to Overhead (45/35)|(35/25) -Rest 2:00 b/t Sets- (No Measure) B. Finisher: 4 ROUNDS FOR TIME 100m Shuttle Run (25m […]

Read More

Tuesday 21/05/25

Dynamic Warm Up- Mobility Prepare for: A. Strength: 5-4-3-4-3-2 Back Squat *Start Moderate build to Heavy. Wave loading. (Score is Weight) B. Metcon: 3 ROUNDS FOR TIME 20 DB Front Squats (50/35)|(35/20) 20 Hand Release Push-Ups (Score is Time) C. Finisher: FOR RECOVERY 5:00 Foam Roll/Lacrosse Ball Traps + Upper Back (No Measure)    

Read More

Monday 21/05/24

Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk (Score is Weight) B. Metcon: FOR TIME 10 Clean & Jerks (155/105)|(115/75) 20/15 Cal Bike 10 Clean & Jerks 20/15 Cal Bike 15 Bar Muscle-Up 10 Clean & Jerks 20/15 Cal Bike […]

Read More

Friday 21/05/21

Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 10:00 RUNNING CLOCK Build to or Above Workout Weight… 1 Snatch Pull + 1 Power Snatch (Score is Weight) B. Metcon: FOR TIME 10 Rounds of Snatch Holleyman* * 1 Round of Holleyman 5 Wall Balls (20/14)|(14/10) 3 Handstand Push-Ups 1 Power Snatch (155/105)|(115/75) Immediately […]

Read More

Thursday 21/05/20

Dynamic Warm Up- Mobility Prepare for: A. Skill: EMOM x 12 MINUTES MIN 1 – :40 Double Under or Triple Under Practice MIN 2 – :40 Pistol Squat Practice (No Measure) B. Metcon: FOR TIME* 84-60-36 Double Unders 42-30-18 Single KB Box Step-Ups Green/Blue, Blue/Yellow, 24”/20”** 21-15-9 Burpees *Complete 84-42-21 and so on… **Hold horns […]

Read More

Tuesday 21/05/18

Dynamic Warm Up- Mobility Prepare for: A. Strength: 5-5-5-5-5 Sumo Deadlift* *Start Moderate & Build to Heavy (Score is Weight) B. Metcon: AMRAP x 15 MINUTES 7 DB Up-Downs (50/35)|(35/20) 9 Sumo Deadlifts 80% of todays Heaviest 5 rep 12 Box Jumps (30/24) (Score is Rounds + Reps) C. Cool Down: 3 SETS FOR QUALITY […]

Read More

Monday 21/05/17

Dynamic Warm Up- Mobility Prepare for: A. Strength: EMOM x 8 MINUTES MIN 1 – 5 Tempo OHS (2111) (Building)* MIN 2 – 1-3 Ring Muscle-Ups or RMU Attempts *Build to Heavier than Workout Weight. Bar comes from the floor (Score is Weight) B. Metcon: 4 ROUNDS FOR TIME 5 Ring Muscle-Ups 15 Overhead Squats […]

Read More