May 17, 2017

Weekly Group Warmup

Strength/Accessory Work:

Five sets of:

Unsupported Seated Strict Press x 5-6 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

WOD

20 min. EMOM for 5 rounds:

1- 9 HSPU (or L-seated DB press)

2- 1...

May 16, 2017

Weekly Group Warmup

Strength/Accessory Work: (pick one)

General Fitness

E2MOM for 3 rounds:

1- Snatch-grip Romanian Deadlifts x 8 reps (slow & controlled)

2- Ab-wheel or Barbell Roll-outs x 12-15 reps

3- Weighted/Banded Glute Bridges x 20 reps

Performance

Deadlift

1- 50% x...

May 15, 2017

Weekly Group Warmup:

PVC pass-throughs x 10

Good mornings w/PVC x 10

100m run

“Open the gate” (see video below)

“Close the gate”

100m run

High Kicks

Floor touches

100m run

Inchworm x 5

Huggers + Skiers x 10 each (arm swings horizontal + vertical)

1 min. mobilize sore/tight areas

Mo...

May 12, 2017

Strength/Accessory Work (choose one or the other)

General Fitness

3 Rounds

*Barbell Row x 8 reps

*rest 45 seconds

*L-seated Dumbbell Strict Press x reps

*rest 45 seconds

*Step-ups w/sandbag on shoulders x 10-12 reps

*rest 45 seconds

Performance

E2MOM for 12 min (6 sets):

*3-posit...

May 11, 2017

**Do not be late today!!

WOD

Every 6 minutes for 36 minutes (6 sets) of:

*Run 400 m  

*2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)

Score = total reps complete, 360 possible

Rx+ = weight vest 20/14

Group Cool-down:

Foam roll

Stretch and hold for 60 seconds each: glute...

May 10, 2017

Strength/Accessory work (choose one or the other)

General Fitness

Every 90 sec. for 13.5 min. (3 sets):

*1- Romanian Deadlift x 8 (4 sec. ascent)

*2- Ab-wheel or barbell roll-outs x 12-15 reps (If you cannot do push-ups without "snaking", you should scale these.  Options w...

May 9, 2017

Strength/Accessory work (choose one or the other)

General Fitness

3 Rounds

*Strict shoulder press x 8 reps

*rest 60 seconds

*Strict supinated grip pull-ups x 8 reps

*rest 60 seconds

*Prone plank hold x 60 seconds ("hold" means no wiggling!  Hold still!)

*rest 60 seconds

Perform...

May 8, 2017

Weekly Group Warm-up:

*PVC pass-throughs x 10

*Good mornings w/PVC x 10

*:30 jumprope (doubles or singles)

*High skips

*Floor touches

*:30 jumprope

*Walking quad pulls

*Samson lunges

*:30 jumprope

*3 touches (in a standing straddle, touch the ground 3 times- starting with in fro...

May 5, 2017

A

3 total sets of:

Every 2 minutes on the minute complete one round

*Round 1- 3 pull-up, 6 push-ups, 9 squats

*Round 2- 4 pull-ups, 8 push-ups, 12 squats

*Round 3- 5 pull-ups, 10 push-ups, 15 squats

B

2 Sets of:

*Run 800m/Row 1000m

*rest 3 minutes

Group Cool-down

*Foam roll

*Stret...

May 4, 2017

Strength/Accessory Work (choose one or the other)

General Fitness

3 sets of:

*1- Turkish get-ups x 6 reps (3 each arm)

*rest 45 seconds

*2- 100m farmer carry 

*rest 45 seconds

*3- Bulgarian Goat Bag Swings x 10 reps (3 sec. back)

*rest 45 seconds

*4- Plank hold x 60 seconds

*res...

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