Month: March 2018

Monday 4/2/18

Warm-Up: 200m jog throwing PVC or medball to a partner or 5 shuttle runs with medball alternating with partner, then 5,4,3,2,1 with an empty bar: straight leg deadlift, barbell row, hang muscle clean, shoulder press, front squat Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: AMRAP 4 minutes 30 bicycle crunches (left + right = 1 …

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Sunday 4/1/18

Mobility: Hips Skill: Suns out Guns Out 3 sets of 10 alternating DB Bicep Curls 10 DB Tricep extentions 10 sit ups 10 Goblet Squats Strength: None Metcon:   Optional Core: AMRAP 4 minutes 30 bicycle crunches (left + right = 1 rep) 20 straight leg raises 10 hollow rocks 5 V-ups

Saturday 3/31/18

 Mobility: Shoulders Skill: Work on Chest to bar and Muscle up progressions Strength: None Metcon:   Optional Core: 2 Rounds for max reps 1 min. bicycle cruches 1 min. flutter kicks 1 min. situps

Thursday 3/29/18

Warm Up: Warm Up Option: 2 sets of 10 reverse lunge steps, 10 sit ups, 10 ring rows, then 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, shoulder press Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 10 rounds of TABATA Sit-ups

Wednesday 3/28/18

Warm Up: 10 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings on the pull up bar, then 3 sets of 5: snatch grip deadlifts, hang muscle snatch, overhead squats, snatch grip press behind the neck Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 40 unbroken straight leg raises 2 minutes max bicycle …

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Tuesday 3/27/18

Warm Up: 3 sets of 2 crab bridge and 10-15 hollow rocks, 8 air squats, then 3 sets of 5 with an empty bar: shoulder press, push press, push jerk, reverse lunge Mobility: Shoulders Skill:  EMOM for 3 rounds (9 min) 80′ Prowler Push (180/140) 10 GHD sit-ups 8 Barbell bent over rows Strength: None Metcon:   Optional …

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Monday 3/26/18

Warm Up: KB warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers squat, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob Mobility: Ankles Skill: None Strength:  Metcon:   Optional Core: AMRAP 4 minutes 20 situps 15 bicycle crunches (l+r =1 rep) 10 hollow rocks 5 pushups …

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Sunday 3/25/18

Warm Up: 3 sets of one 10 second crab bridge and one 20s deep squat with elbows pushing knees out. Then 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power snatch, behind the neck press (snatch width), overhead squat. Mobility:Hips Skill: None Strength:  Metcon:   Optional Core: 4 Rounds 24 …

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