Tim Rocafort

August 15, 2019

Friday, 8/16

Warm Up

3 Rounds

10 Squats (Pause/Regular/Jumping)

15 Band Good Mornings

10 Spider Lunges

15 Mountain Climbers

Met Con

5 Rounds (35 Min Cap)

15 Box Jumps

21 Ab Mat … Read More “Friday, 8/16”

August 14, 2019

Thursday, 8/15

Warm Up

3 Rounds

6 Pause Squats

6 Rev Hand Spider Lunges

6 Jump Squats

6 Squat to Bootstrappers

Prep (12 Min)

2×2 Hang Hi Pull+2 Hang Power Cleans+4 Front … Read More “Thursday, 8/15”

August 13, 2019

Wednesday, 8/14

Warm Up

2 Rounds

8 Spider Lunges

8 OH Band Pull Aparts

2 Rounds

4 Hanging Scap Retractions

20’ Bear Crawl

Prep (6 Min)

:30 Bike/Row

2-3 HSPU

:30 Bike/Row… Read More “Wednesday, 8/14”

August 12, 2019

Tuesday, 8/13

Warm Up

3 Rounds

12 Band Good Mornings

3 Inchworm to Plank

12 Alt Samson Lunges

3 Rolling Split Straddles

Strength

Deadlift (25 Min)

Prep: 1×10 RDL w/bar, 3×5 … Read More “Tuesday, 8/13”

August 11, 2019

Monday, 8/12

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Spider Lunge w/ reach Up

6 Plank to Squat

6 Jump Squats

Prep (8 Min)

1x 400 M Run

3-5 Kip … Read More “Monday, 8/12”

August 11, 2019

Programming Preview: Week of 8/12

Monday, 8/12: Met Con – Devil Press, Toes-to-Bar, Double Unders, Wall Ball, and Run
Tuesday, 8/13: Deadlift & 3 Round NFT 
Wednesday, 8/14: Met Con – Assault Bike, Row,

Read More “Programming Preview: Week of 8/12”
August 10, 2019

Sunday, 8/11

Warm Up

3 Rounds

6 Pause Squats

6 PVC Dislocates

6 PVC OHS

6 PVC Sotts Press

Skill

Snatch Balance (20 min)

1×5 Pressing Snatch Balance (bar)

Pressing Snatch Balance … Read More “Sunday, 8/11”

August 9, 2019

Bring-a-Friend Day, 8/10

Warm Up

3 Rounds
10 Pause Squats
5 Dolphin Push ups
10 Spider Lunges
20 Mountain Climbers

Prep (10 Min)
400 M Run
1×10 DB Front Squats+5 Plank to Squat… Read More “Bring-a-Friend Day, 8/10”

August 8, 2019

Friday, 8/9

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
15 Mountain Climbers
20 Jumping Jacks

Prep (8 Minutes)
3 Rounds
3 Kip Swings+ 6 OH Band Pull Aparts+ … Read More “Friday, 8/9”