Friday 6/29/18
STRENGTH 1) EMOM 10: ODD Minutes: Hang Power Snatch x 3 @75% EVEN Minutes: Hollow Rocks x 10 2) Metcon Prep 2 Sets of: 10 Power Snatch 5 Lateral Burpees Rest 60s. METCON AMRAP 20 w. a partner: 12 Power Snatch (75, 55) 9 Lateral Burpees 50 Meter Unilateral Farmer Carry...
4th July Schedule Update
Schedule Update: Wednesday July 4th We will have the two morning classes. 6AM & 8AM. No evening classes. Happy 4th of July!
Thursday 6/28/18
STRENGTH 1) Sumo Deadlift against band 9 x 3 @50%, every 60s. – Reset on each rep. These should be light + fast! 2) KB Squat Jumps: 3 x 5 (light!). Rest 60s. – These are intended to be done light/fast/maximal height on each rep. METCON ”Karen” For time: 150 Wallballs...
Wednesday 6/27/18
METCON For time with a partner: 100-80-60-40-20 Calorie Row Walking Lunges (BW) Hollow Rocks *Complete 100 Foot Bear Crawl or 50 Ft. Handstand Walk after each completed round. *One person works. Split in half. 45:00 Cap *Alternate Option Rowing = 1 Mile, 800m, 600m,...
Tuesday 6/26/18
STRENGTH 1a) Close Grip Bench Press: 1RM. Rest 2:00 – Grip just inside of shoulder width – Build to a max in 6-8 sets. Have spotters in place. – Beginners: 5 x 5, adding. Rest 2:00 1b) Banded Pulldowns: In between sets perform 15 reps. 2) Review the ”Man Maker” METCON...
Monday 6/25/18
STRENGTH 1) Wide Stance Goodmornings + Box Squat: 4 x 8. Rest 90s. – Perform 3-4 ”warm-up” sets before starting. – Use one challenging weight for all 4 sets. – Use a parallel box (14-16”) 2) Metcon Warm-up: 2 Rounds at game speed of: 25 Double Unders (25 Singles) 10...
Friday 6/22/18
STRENGTH EMOM 12: ODD Minutes: Hang Power Snatch x 3 @70% EVEN Minutes: Bottoms-up KB Carry x 50 ft. each arm METCON ”Bobby Axelrod” For time: 21-15-9 Push Press (135, 95) T2B *33 UB Wallballs after each set (20, 14) (10’, 9’) *If you break during your wallballs...
Thursday 6/21/18
STRENGTH 1) Power Clean + Front Squat + Jerk: 8 x 1 + 1 + 1 @80%, every 60s. *This week complete 1 power clean + front squat + 1 jerk, every 6os only. 2) Close Stance Paused Speed Back Squat: 5 x 5 @50%, 2 count on each rep, every 90s. – Squat stance is just inside of...
Wednesday 6/20/18
METCON AMRAP 10 with a partner: 60 yard Sledpull Powerwalk @heavy. Then, AMRAP 10 with a partner: Farmer Carry x 60 yards. Then, AMRAP 10 w. a partner 100 Meter Shuttle Sprint. 50 Meters out, 50 meters back @80% (not a full sprint). *One athlete performs a full set at...
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