October 18, 2021: Monday

MondayWarm-upWarm-up2 SETS… :45 Row for Cals (Mod Pace) 10 Alt. Long Reverse Lunges w/ PVC Pass 10 Behind Neck Wide-Grip Presses :15 Wide Grip Elbow Roll Forward Hold :15 Wide Grip Elbow Roll Back Hold :15 Wide Grip OH Active Hold StrengthOverhead Squat...

October 17, 2021: Sunday

SundayWarm-upWarm-upAMRAP x 5 MINUTES 12/10 Cal Bike 10 Broad Jumps 8 Barbell RDL *We have a very brief Warm-Up designed to get the blood flowing and get the athlete beginning the correct movement patterns and priming the CNS. StrengthMetcon (Weight)EVERY 2:00 x 5...

October 16, 2021: Saturday

SaturdayWarm-upWarm-upLINE DRILLS (20-25’ for each drill, light jog back to starting position) Walking Knee Hug Walking Quad Stretch Butt Kickers High Knees Power Skip Immediately Into… 3 SETS 20 Band Pull-Aparts 20 Band Upright Rows 20 Band Rows (Band...

October 15, 2021: Friday

FridayWarm-upWarm-upAMRAP x 8 MINUTES 6 Barbell Strict Presses 8 Russian Kettlebell Swings 10 Box Step Ups *At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps GOAL: Progress in movement complexity, speed, and power as time progresses....

October 14, 2021: Thursday

ThursdayWarm-upWarm-up3 SET (6:00 HARD CAP) :30 Moderate Row 14 Hollow Rocks 7/7 Single Arm Ring Row 10 Samson Lunges SkillMetcon3 SETS FOR QUALITY 3-5 Strict Toes to Bar Into… 3 SETS FOR QUALITY 5 Double Kip Toes to Bar* *1 Kip + 1 Kipping Toes to Bar = 1 Rep....

October 13, 2021: Wednesday

WednesdayWarm-upWarm-upEMOM x 10:00 MINUTES MIN 1 – :20/:20 SA DB Arnold Press MIN 2 – :20/:20 SA DB Front Squat MIN 3 – :20/:20 SA DB Deadlift MIN 4 – :40 Sit-Thrus MIN 5 – :40 Hollow Hold COACHES NOTE — Keep DB out for Teaching....