Skill EMOMx10 Odd min - KB Farmer Carry 70/53 for 45 seconds Even min - 50 Double Unders Metcon AMRAP 18 15 KBS 53/35 12 Front Rack Step Ups 24/20 9 OHS Mens rx 95 Womens rx 65
2016 08 31
Warm Up Super Squat Opener x 1 min/side (https://youtu.be/JPtHI-osPwk?t=30s) Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) 2 Rounds of Burgener Warm Up: * Focus on keeping the bar close. Down & Finish x 3 reps Elbows High & Outside x 3 reps Muscle Snatch x 3 reps Snatch…
2016 08 30
Warm Up DU Practice x 2 min Squat Hold x 2 min 1 Round of: Box Jumps x 10 CatCows x 10 (https://youtu.be/KHeBp9xrygU) Dead Bugs x 10/side (https://youtu.be/-B3JirQVbE8) High Knee to OHD Lunge (https://www.youtube.com/watch?v=F6rG1xFJ5Sw) Plyo Push Ups x 10 Metcon 20min AMRAP 500m Row 40 Double Unders 30 TTB 20…
2016 08 29
Strength/Skill Front Squat Progression With a Running Clock EMOM x 4 - 2 Pausing Front Squats @ 75% (2 sec Pause at the Bottom) EMOM x 8 - 1 Front Squats Climbing Start @ 75% and Climb Each Minute ***NO BELTS, NO SLEEVES, NO LIFTERS Metcon AMRAP 3 Max Reps…
2016 08 28
Warm Up Ankle Flexion - knee to rack/wall x 1 min/side Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) 2 Rounds of Thacker 3-2-1 Pause (Floor, Knees, Hips) Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Power Snatch x 3 Power Snatch to OHD…
2016 08 25
Warm Up DU Practice x 2 min Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) Shoulder Flexion/Thoracic Ext on Med Ball x 1 min (similar to https://youtu.be/HgEgIGE2ZI8?t=3m6s but hold rack and walk the hands down) 1 Round of: Bear Crawls (backward) x 25 yd (https://youtu.be/riJd6I7XIew) Bear Crawls (forward) x…
2016 08 24
Warm Up Super Squat Opener x 1 min/side (https://youtu.be/JPtHI-osPwk?t=30s) Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) 2 Rounds of Burgener Warm Up: * Focus on keeping the bar close. Down & Finish x 3 reps Elbows High & Outside x 3 reps Muscle Snatch x 3 reps Snatch…
2016 08 23
Warm Up Banded Frog Strecth x 2 min (https://youtu.be/KVFgGmEF7AE) Banded Hip Flexion x 1 min/side (https://youtu.be/Lo59eqVip6I?t=2m5s) 1 Round of: 200m Run Box Step Ups x 5/leg Burpee Broad Jump x 5 (https://youtu.be/6F_E1n1f9nc) Goodmornings w/ PVC x 10 PVC Passthroughs x 15 (dislocates) 200m Run Metcon 3RFT 500m Row 25 Box…
2016 08 22
Warm Up/Mobility World's Greatest Stretch x 2 sets/side (https://youtu.be/nG38sH8fwSM) Hold Lunge for 20 sec Lunge Hold T-Spine Rotation x 10 reps Lunge Hold Hamstring Floss x 10 reps 1 Round of: 200m Run Alternating Lateral Lunge w/ OHD Reach x 5/leg (https://youtu.be/zcQ3F37e4eo) CatCows x 10 (https://youtu.be/KHeBp9xrygU) Cossak Squats w/ 2…
2016 08 21
Warm Up Super Squat Opener x 1 min/side (https://youtu.be/JPtHI-osPwk?t=30s) 1 Round of: KB Clean x 5/side KB Deadlifts (Upright Torso) x 5 KB High Pulls x 5 KB Lateral Lunge x 5/side( https://www.youtube.com/watch?v=YnuFWJOMPoY) KB Snatch x 5/side Pull Up w/ Knee Hold x 15 sec (https://www.youtube.com/watch?v=k_aFG5SlX3o) Strength/Skill A. Snatch Grip…
2016 08 18