Archive

21 Nov

11-22-2021

Warm-up 3 rds 25’ Samson lunge 25’ pike walk 25’ high kick 25’ knee to chest 10 dbl kb front squat 10 dbl kb strict press Weightlifting Superset A- Barbell Split Squat 6×5/side B- GHD Sit-Up 6×10 Metcon For Time Row 500m 21 HSPU (5 Wall walk) 21 Box Jump Over 21 Thruster (75/55) Row […]

READ MORE

19 Nov

11-20-2021

Warm-up Coaches Choice Metcon “Jenkins” AMRAP 40 50 Burpees 400m Run 50 Kettlebell Swings 400m Run 50 Pull-Ups 400m Run 50 Push-Ups 400m Run *Split as desired, including run.*

READ MORE

18 Nov

11-19-2021

Warm-up Coaches Choice Metcon For Time 3 Rds 25 Clusters (75/55) 25 Cal Row 25 Wall Balls 400m Run(Together) *Split as desired. Wall Ball must be held by one partner at all times. Every time wall ball is dropped to ground, 5 Synchro Burpee penalty at end of round.*

READ MORE

17 Nov

11-18-2021

Warm Up 2 Rds 10 Arch to Hollow Swing 10 Scap Pulls 10 Walkout Scap Push-Ups 10 Banded Pull Apart 10 Air Squat 10 Empty Barbell Push Press Gymnastics Weighted Strict Pull-Up 12:00 To Complete 6×3 Increase Weight If Possible Metcon AMRAP 4 21-15-9 Push Press(115/75) TTB Rest 2:00 AMRAP 4 21-15-9 Deadlift(115/75) Hang Power […]

READ MORE

16 Nov

11-17-2021

Warm-up 3 Rds 25′ Pike Walk 25′ Broad Jump 10 Box Step Up 10 Banded Good Morning 3 Tempo Handstand Hold(10 sec hold, 3 sec down) Technique Single Leg Squat Development 10 Minutes 1- Controlled Box Single Leg Squat 2- Ring Assisted Single Leg Squat 3- Plate Under Heel Single Leg Squat 4- Pistol Squat […]

READ MORE

15 Nov

11-16-2021

Warm-up 20 Banded Pull Aparts 20 Banded Pull Aparts (Supinated) 20 PVC Pass Through 10 Empty Bar Strict Press 10 Empty Bar Front Squat 10 Thoracic Rotation/ Side Weightlifting Sotts Press (From Front Rack) 10:00 to complete 6×8 *Keep the weight very light and aim to keep form as tight as possible Metcon E4MOM x […]

READ MORE

15 Nov

11-15-2021

    Warm-up Run 400m 25′ Monster Walk(Forward) 25′ Monster Walk(Backwards) 10 Fire Hydrants/ Side 10 Bird Dog/ Side 10 Banded Tempo Goblet Squat (3 down, 3 hold) 10 Banded Good Morning Mobility 1:00 Pigeon Stretch/ Side 1:00 Ankle Flow/ Side Weightlifting 1 1/4 Back Squat Every 2:00 8×6 Metcon For Time 400m Run 21-15-9 […]

READ MORE

12 Nov

11-13-2021

Warm-up Coaches Choice Metcon For Time W/ A Partner AMRAP 10 14 Burpee Box Jump Over 30 Dbl DB Hang Clean 14 Pull-Up 30 Wall Ball Rest 2:00 AMRAP 10 80 Double Under 20 Alt DB Snatch 40 AbMat Sit-Up 20 Burpee Rest 2:00 AMRAP 10 20 Cal Row 20 Plate G2O 50′ Walking Lunge […]

READ MORE

11 Nov

11-12-2021

Warm-up Coaches Choice Metcon 35:00 AMRAP Teams Of Three Waterfall Style 15 Thruster (75/55) 20 Box Jump 10 Cal Row 15 Hang Power Snatch (75/55)

READ MORE

10 Nov

11-11-2021

Happy Veterans Day. We Thank You.   Warm-up Row 500m 2 Rds 10 Goblet Squat (3.3.1) 10 Box Step Up (Rd 2: Box Jumps) 15 Banded Good Morning Then Burgener Warm Up   Weightlifting Establish 1RM Snatch 15:00 To Establish 1RM Snatch 3@65% 3@70% 2@80% 1@85% 1@90% 1@100% 1@100+% *Use this as a guide to […]

READ MORE