Blog

Friday Warm-up 1:00 PVC Pass Throughs 1:00 90/90 Rotations 3 rounds: :30 Bar Hang :30 Band Good Mornings :30 DB Presses Fitness – Hang Muscle Snatch (Weight) EMOM 4: (warm up) 4 reps EMOM [...]

Thursday Metcon OPTIONAL ACTIVE RECOVERY: 10 rounds not for time: 6 Calorie Row 6 Box Dips 6 Wallballs 6 Calorie Bike 6 Russian Twists Metcon (Time) Fitness & Performance: In 25:00 complete [...]

Wednesday

Tuesday Warm-up 3 Rounds: 10 Prone Y Raise (with light weights or none) 10 Reverse Scapular Push-ups 30sec Bent Over Banded Row Isometric 10 Front Plank to Side Plank 5/side (hold 3-5sec/rep) [...]

Monday Warm-up MOBILITY Foam Roll 1:00 90/90 Rotations 1:00 PVC Pass Throughs ACTIVATION 3 rounds not for time: :30 Erg 7 Barbell Kang Squats 7 Scap Pulls + 7 Kip Swings Fitness & Performance [...]

Saturday Metcon (Time) In Teams of 2 For Time: 3,000m Row 300 Double unders 3 Mile Run Only 1 person works at a time. Break it up however you like. I suggest 250m on the row and 200m or 400m [...]

Friday Warm-up MOBILITY Foam Roll 1:00 PVC Around the Worlds 1:00 Alt Spiderman Lunges ACTIVATION 3 rounds not for time: 10 Scap Pulls 10 Box Step ups 10 Hang Power Cleans/Snatch 10 Strict Press [...]

Thursday Metcon OPTIONAL ACTIVE RECOVERY: 20:00 15 Air Squats :60 Jump Rope Practice 100ft Farmers Carry 15 Ring Rows Fitness & Performance – Sumo Deadlifts (Weight) Every 3:00 x 4 [...]

Wednesday Warm-up MOBILITY Foam Roll 1:00 Pike Stretch 1:00 Couch Stretch ACTIVATION 6:00 for Quality :30 Erg 5 Kip Swings + 5 Knee to Elbows 5 Rdl’s 5 Hang Clean Pulls 5 Hang Power Cleans [...]

Tuesday Fitness & Performance – Push/Pull (Weight) EMOM 20: 1) 5 Jerks (from the ground) 2) Pulling Skill (see below) Pick a weight for the jerks you can do for the entire 20:00. [...]