Coach Megan and Coach Tom both competed at the 2013 Turkey Challenge this past weekend. Check out the backdrop from at the gym that hosted the event. Not bad, huh? Warm-Up: 3 Rounds of- 10 KB Swings 10 Goblet Squats (light KB) 10 KB Push Press (each arm) – Try to not set down...Read More
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
