Wednesday, October 5th 2022
WARM UP AMRAP x 7 -10/8 Cal Bike -10 Band Pull-Aparts -10 Ring Rows -10 Kip Swings then Banded Lat Stretch Banded Handcuff Set Up GYMNATIC STRENGTH 3 Sets 5-10 Pull-Ups 5-10 Ring Dips :60 rest b/w sets into 3 Sets 4-8 Chin-Ups 10-15 Push-Ups :60 rest b/w sets GET FIT 2 Sets 16/12 cal […]
Tuesday, October 4th 2022
WARM UP 2 Sets 10x DB Strict Press 5x DB Split jerk 10x DB Deadlifts 5x Strict Pull up or 10 Ring Rows then 2 Sets 10 Cross Over Ys 10 Deadbugs Into Jerk Technique STRENGTH 6x Power Clean + Push Jerk drop and reset Power Clean + Split Jerk Every :90 METCON 3x 400m […]
Monday, October 3rd 2022
WARM UP 2 Sets 10 Step Ups 10 Glute Bridges on Box :20/:20 SL Wall Sit into Box Pigeon Box Spiderman then 2 Sets 3/3 Controlled SL Step Downs Barbell Squat Warm Up STRENTGTH 5 x 3 Back Squat :03 descent + :01 pause in hole @ 65 – 75% 2:00 rest b/t GET FIT […]
Saturday, October 1st 2022
WARM UP2 sets-20 calf Raises-10 PVC Pass Throughs-10 PVC OHS-5 Burpees Into Coach led Hip circle warm up and hip flow Then Barbell warm up PARTNER WORKOUT32:00 ClockEvery 2 Minutes Start a New SetPartners alternate rounds-10 Burpees-100m SprintMax squats* Rd 1 – Thrusters (95/65)Rd 2 – Front Squats (95/65)Rd 3 – Deck Squats (4 inch […]
Friday, September 30th 2022
WARM UP 3 Sets :15 Transverse Squeeze :15 Cat/Cows :15 TSpine Rotations :15 TSpine Rotations into w/ 1 DB 2 Sets -5/5 Strict Press -10 Prone Snow Angles -5/5 Hang Snatch STRENGTH Every 2 Minutes x 10 Minutes Strict Press 5×8 In between each set perform 6 Ring Rows METCON For Time: 15-12-9 S2OH (95/65) […]