Friday, February 17th 2023
WARM UP AMRAP x 5 Min -10 Cal Row -10 Goblet Squats w/ Wallball -10 Ring Rows + :10 Ring Support into 5 Wallballs 5 Kip Swings 5 Wallballs 5 Kipping Knees to Chest 5 Wallballs 5 T2B or T2Air then, Barbell Clean Warm Up Final Prep at Game Pace 8 Rower Pulls 5 T2B […]
Thursday, February 16th 2023
WARM UP 20/16 Cal Row then, Dynamic Warm Up -Knee Pulls -Quad Stretch -Tin Soldiers -Figure 4 -Walking Spiderman -Lateral Lunge -High Knees -Butt Kicks -Shuttle Runs SWEAT DAY!!!! Every 5 Minutes x 5 Sets -500/450m Row -15/12 Cal Bike -25 Air Squats Goal is to have around 1 Minute of rest or more In […]
Wednesday, February 15th 2023
WARM UP 2 Rounds :50 Easy Bike/:10 Bike Sprint 20 Pogo Jumps 10 PVC Pass Throughs 10 PVC Overhead Squats 2 Sets CrossOver Ys Hollow Holds Barbell Warm Up METCON 4x 60 Double Unders 20 GHD sit ups 10 Hang Power Snatches @ 115/85 :60 rest 20/16 cal bike 20 DB Snatch @ 50/35 20 […]
Tuesday, February 14th 2023
WARM UP -20 Rower Pulls -20 Russain KB Swings -20 Air Squats -20 Russian Swings -20 Rower Pulls then, 5/5 Reach through Rotations 10 Kip Swings 5/5 T Spine Openers 10 Ring Rows Barbell Warm Up for Complex METCON 3 Sets AMRAP – 4 Buy in: 18/14 Cal Row right into 10 Ground to OH […]
Monday, February 13th 2023
WARM UP 2 Sets -10 Step Ups -10 Glute Bridges -10 Lunges -10 Bird Dogs into -Box Pigeon -Box Calf Stretch -5/5 Controlled Step Down Barbell Warm Up -6 RDLS -6 Muscle Cleans -6 Front Squats -6 Strict Press -6 Good Mornings -6 Back Squats -6 OHS Then, Build to Back Squat Weight STRENGTH E2M […]