Archive | April, 2016

Saturday 4.30.16

WARM UP: – 10 min Foam Roll – AMRAP 8 5 Calorie Row 10 Hindu Push Ups 20 Dislocates a) STRENGTH: Tempo Back Squats w/s – 7×3@increasing until the 5th. 3s down, brief pause, then stand b) METCON: “The Devastator” AMRAP 3 x 2 20 DB Snatch 10 Hollow Rocks 10 Push Ups -r2m b/w, start where […]

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Friday 4.29.16

WARM UP: Coaches Choice   FITNESS & PERFORMANCE a) STRENGTH: Strict Press w/s – 7-5-3-5-7@adjust b) CORE: 30-25-20-15-10 Hollow Rocks Trunk Twists (per side) Push Ups knee tucks

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Thursday 4.28.16

BOOM…. stay motivated people and keep pushing! Keep Motivated   WARM UP: – 15 min Foam Roll –1 Round, 2 mins each Dragon Pigeon Happy baby   FITNESS a) ENDURANCE: “Sour Grapes” Every 5 mins x 4 15 Box Jumps 300m/250m row Lap around gym   PERFORMANCE a) ENDURANCE: “Sour Grapes” Every 5 mins x […]

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Wednesday 4.27.16

WARM UP: – Wrist circles/stretch – 2 Rounds 10 Wall circles (per) 5 Wall Squats 60s F.R. stretch (if needed) 30s Russian baby maker   FITNESS & PERFORMANCE a) STRENGTH: Thruster w/s – 3×2@increasing *rack optional* b) STRENGTH: Back Squats w/s – 7-5-3-5-7@adjust weight each set *try to start at 75%*   YUP THAT’S 420 lbs

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Tuesday 4.26.16

WARM UP: – 5 min Foam Roll –2 Rounds 5 Kang Squat 10 Stiff leg Deadlift 5 BtN push press@BB   FITNESS a) OLYMPIC: Snatch a. Snatch w/s – 5×5 b. 4 sets: 12 Pendlay Row 15 Rear Flys b) ACCESSORY: 3×8 Glute Ham Raise 3×10 single leg RDL 2×20 Hip Thrust OR METCON: 3 […]

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