Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Sumo Dead Lift 3×10 40%-50% Warm-up with 2×5 2) Weighted Good Mornings, 3×10 Keep it light and perfect, slight increase from last week 3) Power Snatch Warm-up 3×3 Work within your skill set, take it from the hang if needed Conditioning: 21-15-9 Power Snatch @ 40%-50% Jumping Lunge, RIGHT...Read More
“Double Down” is full! We will be posting the teams later this week. Workouts and heat times will be announced Friday August 23rd and 10am……Stay tuned Warm-up/Mobility: Coaches Choice, 10min Olympic Lifting: For the next month or so we will be primarily focusing on Olympic Lifting on Wednesdays. There will be a couple of...Read More
Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Push Press 3×10 @ 40%-50% Warm-up with 2×5 first 2) Single Arm Kettle Bell Row, 3×10 This will be done off of the benches, 10 each arm Conditioning: AMRAP 12min 5 Hand Stand Push-ups, Strict for as long as you can 30 Double Unders or Tuck Jumps or Jumping...Read More
Warm-up: 40 Mt. Climbers, 1=1 10 Wall Squats, 5 count at bottom 20 Squats Mobility: Mt. Climber Stretch and Couch Stretch Strength: 1) High Bar Back Squat 3×10 Warm-up with 2×5, if you were here on 7.30.13, increase by 10#-15# 2) Bulgarian Split Squat 3×10 No weight, back leg on a bench 10 each leg...Read More
Warm-up/Mobility: Coaches Choice, 10min Workout: Teams of 2-3 complete the following 2000m Row, broken into 250m per person 100 Weighted Step-ups, KB or SB in rack position, 1=1 100 Burpee Stick Jumps, 6″ use PVC and 2 Kettle Bells, 1=1 100 Plate 2 Over Head 2000m Row, broken into 250m per person Break the 100’s...Read More
Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Bench Press 3×10 @ 40%-50% If you were here on 7.26.13, increase by 5#-15# 2a) Bench Dips 3×25 2b) Straight Bar Curl, 3×25 15#-45# Yep, curls! Do not go over 45#, 25reps will add up fast Conditioning: 3 Rounds 400m Run 35 Push-ups, clapping if you got themRead More
Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Dead Lift 3×10 40%-50% Warm-up with 2×5, if you were here on 7.26.13 increase by 10#-20# 2) Weighted Good Mornings, 3×15 Keep it light and perfect Conditioning: 4 Rounds (2:00min time limit per round) 250m Row Max Rep Box Jumps 2:00min RestRead More
Warm-up/Mobility: Coaches Choice, 10min Olympic Lifting: For the next month or so we will be primarily focusing on Olympic Lifting on Wednesdays. There will be a couple of movements posted that you will need to complete for that day, but you will be required to work within your skill set. If you have no interest...Read More
Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Shoulder Press 3×10 2) Pendlay Row 3×10 Notes: Warm-up 2×5 for each movement. Weight should be in the 40%-60% range. If you were here on 7.23.13 go up by 5# on each lift. Conditioning: Progression: 12min Burpee KB Swings, (if we run out of KB’s do ball...Read More
