Don’t be alarmed, friends. Our gym will look a little bit different this week! Warm-Up: 2 Rounds, not for time: 1 Length Walking Lunge 1 Length Broad Jump 1 Length High Knees 1 Length Butt Kicks – Then – 2 Rounds, not for time: 20 Air Squats 20 Sit-Ups Mobility: Lacrosse Ball Exercises...Read More
Warm-Up: 3 Rounds of: 10 Plate-to-Overhead 10 Plate Burpee Jump-Overs Strength: Four sets of: Romanian Deadlift x 6-8 reps @ 3011 (TEMPO work) Rest 60 seconds Lateral and Front Raises x 8-10 reps each arm (no more than 10lbs in each hand) Rest 60 seconds Conditioning: B. Two rounds for time of: 500 Meter...Read More
Warm-Up: 2 Rounds of: In teams of 2 Row 350m 5 Inch Worms (walk out, do push-up, walk back in) 10 Knuckles to Toes 10 KB Swings (light) Strength: Four sets of: Strict Pull-Ups x 4-6 reps @ 21X0 (TEMPO work) Rest 60 seconds L-Sit x 30-60 second hold* (if you cannot do this consecutively,...Read More
Warm-Up: 2 Rounds of: 5 Wall Climbs 10 Jump Squats (Ideally, unbroken) Mobility: 2 Rounds of: Shoulder/Calf Stretching- 20 Pass-Throughs* (front + back = 1), :30 each foot/Calf Stretch against Pull-Up Rig/Wall *Try not to stop moving through all of the pass-throughs Strength: Five sets of: Shoulder Press x 2-3 reps @ 20X1...Read More
Warm-Up: 3 minutes of Jumping Rope (:30 slow, :30 fast x3) 2 Minutes of Plate-To-Overhead (25/15) Mobility: Forearm Exercises Conditioning: A. Every minute, on the minute, for 10 minutes, perform: Clean or Power Clean x 2 reps (build to a heavy double) B. Every minute, on the minute, for 10 minutes, perform:...Read More
Warm-Up: 3 Rounds: Run 200m 10 Air Squats 10 Push-Ups 10 Walking Lunges (in place, each leg) Mobility: Lacrosse Ball – Hip Flexors Conditioning: Five rounds for time of: Power Snatch + Lunge Steps w/barbell Overhead x 10 reps (5 each leg) Pull-Ups x 15 reps Run 400 Meters (Power Snatch weight should...Read More
Warm-Up: 10-minute Coaches Choice Conditioning: 4 rounds of: Row 500 Meters 15 Burpees 20 Wall Ball Shots (20/14 lbs.) Rest 5 minutes Each round should be a SPRINT, you will have 5 minutes to recover in between rounds.Read More
Warm-Up: 10 minute Coaches Choice Strength: Take 15 minutes to build to three heavy reps of Deadlift Conditioning: Deadlift x 15 reps (using 75% of today’s heavy triple) Hand-Release Push-Ups x 30 reps Run 800 Meters Deadlift x 10 reps Hand-Release Push-Ups x 20 reps Run 400 Meters Deadlift x 5 reps Hand-Release Push-Ups x...Read More
