by admin | Jul 24, 2021 | Uncategorized
MondayWarm-upWarm-up2 ROUNDS 30 Single Unders 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push Press 2 ROUNDS :30 Double Under Practice 7 Up-Downs* 7 Wall Ball Thruster *Perform 5 Burpees in the Second Round StrengthBack Squat (1×5 @ 85%)1×5 @ 65%*... by admin | Jul 23, 2021 | Uncategorized
SundayWarm-upWarm-up3 SETS (10:00 Cap) 15/12 Cal Bike (@65/60 RPM) 5/5 Single Arm KB Deadlifts (Light-Moderate) 5/5 Single Arm KB Hang Cleans 5/5 Single Arm KB Front Rack Reverse Lunges WorkoutMetcon (AMRAP – Rounds and Reps)AMRAP x 25 MINUTES 50/40 Cal Bike 25... by admin | Jul 22, 2021 | Uncategorized
SaturdayWarm-upWarm-up2 ROUNDS 30 Mountain Climbers 10 Scap Push-Ups 5/5 SA Ring Rows 10 Alt. DB Deadlifts Into… 2 ROUNDS 5/5 SA DB Bent Over Row 5/5 SA DB Russian Swings 10 Alt. DB Hang Snatches 5 Burpees SkillMetconON A 12:00 RUNNING CLOCK… Practice... by admin | Jul 21, 2021 | Uncategorized
FridayWarm-upWarm-upON A 10:00 RUNNING CLOCK… 400m Run 20 Alt. Groiners 15 Bootstrappers 10 Alt. Cossack Squats w/ :02 Pause in the bottom 5 Slow Air Squats 10 One and a Quarter Air Squats 15 Squat Jumps 20 Alt. Groiners StrengthBack Squat (1×1+ @... by admin | Jul 20, 2021 | Uncategorized
ThursdayWarm-upWarm-upAMRAP x 5 MINUTES :30 Row @ Moderate Pace 5/5 DB Strict Press* 5/5 DB Hang Power Clean 5 Scap Push-Ups 5 Knee Push-Ups** *Halfway switch DB Push Press **Halfway switch to Push-Ups Note for Coaches – After completion of the Warm-Up, DBs can... by admin | Jul 19, 2021 | Uncategorized
WednesdayWarm-upWarm-upAMRAP x 8 MINUTES 30 Single Unders* 8 Up-Downs** 8 Inchworms 8 Scap Pull-Ups 8 Kip Swings *At halfway switch to Double Unders **At halfway switch to Burpees StrengthHang Power Clean (1×3)ON A 12:00 RUNNING CLOCK… Build to a...
