Workout of the Day | Tuesday 6/27/17

Tuesday Week 1/Block 2 A) Foam Roll w. flexion/extension on tender spots 30s each spot – IT Bands – Quads – Lats B) Conditioning For time: 100 KBS (53, 35) 75 Calorie Assault Bike 50 Box Jumps w. step down (24, 20) 25 Strict Pull-ups L2: (35, 25) (20, 15) (BA Pull-ups) L1: (30, 20) (20, 16 […]

Workout of the Day | Monday 6/26/17

Monday, Week 1/Block 2 A) Mobility as group 3 Sets of: 5 Cook Squats w. OH Reach 5 Reverse Lunges/leg 5 Split squats/leg B) Strength Paused Back Squat: Work up to a 3RM, with 1 count Pause at the bottom. Rest 2-3:00. C) Conditioning EMOM 10: ODD Minutes: 6 Touch N Go Power Clean and […]

Workout of the Day | Sunday 6/25/17

Sunday 6/25/17, Week 4/Block 1 A) Strength 1a) Back Squat: 4 x 5. Rest 90s. Add weight each set. 1b) Ring Pull-ups: 4 x 5. Rest 90s. *or ring rows x 8-10 reps per set B) Conditioning (20:00 Cap – total time) 3 Rounds of: 15 Front Squats (135, 95) or Goblet Squats (53, 35) […]

Workout of the Day | Saturday 6/24/17

Saturday 6/24/17, Week 4/Block 1 A) Group Warm-up  Grab a KB: 5 Russian Swing right arm 5 Russian Swings left arm 5 KB Push Press right arm 5 KB Push Press left arm Grab a medball: 10 Wallballs 8 Burpees 6 KBS 10 Wallballs B) Partner Conditioning AMRAP 30 with a partner: Run 400 Meters […]

Workout of the Day | 6/23/17

Friday 6/23/17, Week 4/Block 1 A) Warm-up 5:00 Coach-led Dynamic + Barbell warm up B) Mobility With a PVC: 10 Pass Throughs 10 Around the World 20s Lat Stretch each side 10 PVC OHS C) Partner Strength Complex In Teams of 2, in 8:00 Work to Max Load: 1 Clean Grip Deadlift + 1 Squat […]

Workout of the Day 6/22/17

 Thursday 6/22/17, Week 4/Block 1 A) AMRAP 15: 1a) Farmer Carry x 100 meters, As Heavy As Possible. Rest 30-60s. 1b) Stone or Plate Carry x 100 meters against stomach, AHAP. Rest 30-60s. 1c) Heavy Sledpush x 40 meters. Rest 30-60s. Alternate Scaling Options: AMRAP 15: 1a) Farmer Carry x 100 meters, AHAP. Rest 60s. 1b) […]

Workout of the Day | 6/21/17

Wednesday 6/21/17, Week 4/Block 1 A) Mobility 3 Way Banded Shoulder/Lat Stretch + 20 Alt. DB Curls to Warm-up Biceps B) Strength EMOM 15: Minute 1: 3-5 Strict Pull-ups Minute 2: 5-8 Close Grip Push-ups Minute 3: 20 Russian Twists D) Conditioning 5 Rounds of: 12 Lateral Burpees over the Bar 12 Push Press (115, […]

Workout of the Day | 6/20/17

Tuesday 6/20/17, Week 4/Block 1 A) Mobility Wall Slides: 2 x 10 B) Skill Practice Gymnastics Skill: Pistols EMOM 10: ODD Minutes: Down and Back Bottoms-Up KB Carry (switch arms halfway) EVEN Minutes: 20s Hollow Hold/20s Pistols C) Partner Conditioning AMRAP 25 with a Partner: 20 Renegade Rows (50s, 30s) 20 Box Jump Step Down […]

Workout of the Day | 6/19/17

Monday 6/19/17, Week 4/Block 1 A) Strength Power Clean: 1RM. Rest 2:00 – 8-10 Total Sets – Beg: 10 x 2 working technique B) Conditioning “Open WOD 11.5” AMRAP 20: 5 Power Cleans (135, 95) 10 T2B 15 Wallballs (20, 14) L3: (115, 75) L2: (95, 65) (Knee Lifts) (14, 10) L1: (75, 55) (Knee […]