Blog
April 4, 2018
Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Alt Dead Bugs 5 Quadruped Ext& Rotation/side 10 Band Curls Strength Weighted Chin Ups (25 min) Prep: 2×3 Strict Chin ups* Work: 3-3-3-2-2-2 working up *Scale to 6x 2-4 Strict Chin Ups or 6×1-2 Negatives 3 Rounds NFT 5 Toe in […]
April 3, 2018
Warm Up 4 Rounds 12 Mountain Climbers 8 Alt Samson Lunges 4 Plank to Squat 1:30 Death stretch/side (:45 down/:45 up) Met Con 3 Rounds 2 Minutes Row Max Cals Rest 2 Minutes 2 Minutes Bike Max Cals Rest 2 Minutes 2 Minutes Burpee Box Jump Overs Max reps Rest […]
April 2, 2018
Warm Up 3 Rounds 5 Pause Squats 10 Arm Circles (each direction) 5 Squat to Boot Strappers 10 Wrist Circles (each direction) 5 Jump Squats 10 Reverse Hand Spider Lunges Strength Power Position Power Clean (25 Min) Prep: 2×2 Pause Ext + 2 Hi Pull+ 2 Power Cleans (all done […]
April 1, 2018
Warm Up 3 Rounds 5 Push Ups 10 Band Pull Aparts 5 Plank to Squat 10 Alt Samson Lunges Strength Bench Press (30 min) Prep:1×10 w/bar, 3×5 working up Work: 4×8 at same weight Follow each work set with 8-10 single arm DB Rows/side AHAP Met Con AMRAP 10 Minutes […]
April 1, 2018
Monday, 4/2: Bench Press & AMRAP – Burpees, DB Hang Clean and Jerk, and Double Unders Tuesday, 4/3: Power Cleans & Met Con – KB Goblet Squats and V-Ups Wednesday, 4/4: Met Con – Max Cal Rowing, Max Cal Assault Bike, and Max Burpee Box Jump Overs Thursday, 4/5: Weighted Chin-Ups & […]
March 31, 2018
Warm Up 3 Rounds 10 Squats (Pause/Regular/Jumping) 10 Band Good Mornings 10 Alt Samson Lunges 10 Alt Dead Bugs 1 Min Squat hold 1 Min Single Leg Flexion/ side 1 Min Squat hold Strength Box Squat (35 min) Prep: 1×5 w/bar, 3×5 working up Work: 4×5 at same weight Met […]
March 30, 2018
Warm Up 3 Rounds 20 Jumping Jacks 5 Squat to Bootstrappers 20 Mountain Climbers 5 Plank to Squat Prep (10 Minutes) 3x 1Sand Bag Clean (to chest)+ 3 Sand Bag Squats 2×2 Sand Bag Cleans (over shoulder) Met Con In teams of 4: AMRAP 24 Minutes Partners A&B run 400 […]
March 29, 2018
Warm Up 3 Rounds 5 Dolphin Push Ups 10 Alt Bird Dogs 5 Quadruped Ext & Rotation/side 10 Rev Hand Spider Lunges Strength Strict Press (25 Min) Prep: 1×5 w bar, 3×5 working up Work: 5-5-3-3-3 working up 3 Rounds NFT 5-8 Half Kneeling DB Press/side 15 Hollow Rocks 10 […]
March 28, 2018
Warm Up 3 Rounds 5 Squat to Bootstrappers 10 Pause Squats 15 Band Good Mornings 20 Jumping Jacks 2 Min Death Stretch/side (1:00 down/1:00 up) Met Con 5 Rounds of 500 M Row (~1:2 work/rest ratio)* After each round complete: 100’ OH KB Carry 100’ Front Rack KB Carry *Build […]