Friday, April 8th, 2022
Coach Led Warm Up “The Warm Up” 3 Minutes :15 Jumping Jack :15 Air Squat :15 Spiderman :15 Jump Squat then, -10 90/90 Rotations -6 Samson Lunges -10 Curtsy Lunges STRENGTH Every 3:00 x 4 Sets -4 Pause Front Squats rest :20 seconds -5/5 controlled pistols (mod: eccentric box step downs, pistols to wallball or […]
Thursday, April 7th, 2022
Coach Led Warm-Up 2:00 Machine – Building pace each :30 seconds then, 2 Sets w/ Red or Purple Band -12 Pull Aparts -12 Strict Press -12 Front Raise 2 Sets :30 Plank :30 Superman Sweat Day!! 22 Minute AMRAP: 200′ SA OH KB Carry (L) 10 Cal Machine Of Choice 200′ SA OH KB Carry […]
Wednesday. April 6th, 2022
Coach Led Warm Up 3 Rounds -:45 Bike -10 Box Step Ups -10/10 Band External Rotations then 2 Rounds w/ Empty Bar -10 RDLS -10 Strict Press then set up Circuit STRENGTH CIRCUIT EMOM x 12 (Rotate through movements) -10 Barbell RDLs -12 DB Arnold Press -4 Tall Box Jumps (use a height taller than […]
Tuesday, April 5th, 2022
Coach Led Warm Up Down and Back Shuttle Run x 8 Times then, w/ #2.5 or #5 plates 2 Sets of -8 Is -8 Ts -8 Ys -8 “Lu Raises” then 15 Empty Barbell Bench Press STRENGTH Bench Press In a 12 Minute Window complete the following sets 10, 8, 6, 4, 2 In between […]
Monday, April 4th, 2022
Coach Led Warm-Up :90 Bike or Ski then, 2 Rounds -:30 Pause Air Squats -:30 Glute Bridges -:20 Star Plank then, Squat Clean technique STRENTGH Every 2 Minutes x 6 Sets -12/8 Cal Bike -3/3/2/2/1/1 Squat Cleans *Start around 65-70% and build to a heavy single METCON “Burpee Helen” 3 Rounds For TIme: -30 Burpees […]