March 19, 2017
Screen Shot 2017-03-19 at 3.03.54 PM

Monday, 3/20

Warm Up 3 rounds 6 Hanging Scap Retractions 6 Pause Squats 6 Alt T Push Ups 6 Plank to Squat 1:30 Death stretch/side (:45 down/:45 up) Partner Met Con 6 Rounds 6 Burpees 12 Pull Ups 6 Burpees 12 DB Thrusters (34/25) 6 Burpees -partners alternate complete rounds Mobility 1 […]
March 18, 2017
Screen Shot 2017-03-18 at 9.03.08 AM

Saturday & Sunday, 3/18-3/19

Strength (Sat at 14th St, Sunday at H St) Warm Up 3 Rounds 6 Alt T Push Ups 6 Pillar to Plank 6 Reverse Hand Spider Lunges 6 Quadruped Ext &Rotation/side 1 Minute Standing Band Lat/Tri stretch/side Strength Jerk Complex (35 min) Prep: 1x 10 Strict Press w/bar 2×3 Push […]
March 16, 2017
Screen Shot 2017-03-16 at 9.14.29 PM

Friday, 3/17

Warm Up 3 Rounds 5 Hanging Scap retractions 10 Band Good Mornings 5 Plank to Squat 10 Spider Lunges 1:30 Death Stretch/side (:45 low/:45 high) Met Con (24 Min Cap) 3 Rounds of: 5 Toes to Bar 10 Box Jumps 15 Push Ups (Once 3 Rounds are completed, Rest 1 […]
March 15, 2017
Screen Shot 2017-03-12 at 8.24.22 PM

Thursday, 3/16

Warm Up 3 Rounds 10 Squats 10 Rev Hand Spider Lunges 5 Dolphin Push Ups 5 Jump Squats 1 Min Single Leg Flexion/side 1 Min Standing Band Lat/Tri stretch/side Strength Thrusters (20 min) Prep: 1×10 Front Squats+ 10 Strict Press (bar only) 1×10 Thrusters (bar only) 3×3 Thrusters working up […]
March 14, 2017
Screen Shot 2017-03-12 at 8.08.24 PM

Wednesday, 3/15

Warm Up 3 rounds 6 Alt T Pushups 12 Alt Samson Lunges 6 Hanging Scap retractions 12 Band Curls Strength (30 Min) Prep: 1×2 Alt Turkish Get ups (unweighted) Work: 5 Rounds 4 Alt Turkish Get Ups Near Max Strict Tempo Chin Ups (X-1-2-1)* Rest 2 Minutes *Pull up explosively, […]
March 13, 2017
Screen Shot 2017-03-12 at 8.07.54 PM

Tuesday, 3/14

Warm Up 3 Rounds 2 Wall Walkers 10 Reverse Hand Spider Lunges 2 Inchworm in place 10 Alt Dead Bugs Prep: 2×2 Hang Hi Pulls+2 Hang Power Cleans+4 Alt T Push Ups 2×3 Power Cleans+5 Push Ups 2×2 Power Cleans (up to working weight) Met Con 3 Rounds of 4 […]
March 12, 2017
Screen Shot 2017-03-12 at 7.09.15 PM

Monday, 3/13

Warm Up 2 Rounds :20 Jumping Jacks/:10 Rest :20 Squats/:10 Rest :20 Mountain Climbers/:10 Rest :20 Rolling Split straddle/:10 Rest :20 Spider Lunge/:10 Rest :20 Plank to Squat/:10 Rest 1:30 Death Stretch/side (:45 low/:45 high) Met Con EMOM 25 A) Row 15/10 cals B) 5 Burpees+15 squats C) 5 Hollow […]
March 10, 2017
Screen Shot 2017-03-10 at 5.19.19 PM

Saturday, 3/11 & Sunday, 3/12

REMINDER: Saturday, 3/11 is the Rock and Roll Marathon – expect road closures so leave early for class! Warm Up 3 Rounds 12 Band Good Mornings 12 Squats 12 Alt Dead Bugs 12 Supine Scorpion Strength Good Morning (30 min) Prep: 1×10 w/ bar, 3×5 working up Work: 4×5 @ […]
March 9, 2017
Screen Shot 2017-03-09 at 8.48.06 PM

Friday, 3/10

Warm Up 3 Rounds 6 Squat to Bootstrappers 6 Spider Lunge w/ Reach Up 6 Alt T Push Ups 6 Plank to Squat Met Con 3 Rounds AMRAP 3 Minutes 6 DB Hang Power Cleans 9 DB Push Press 12 DB Lunges (6/side) Rest 1 Minute AMRAP 3 Minutes 6 […]