Monday, 11.13.2017

Warm up & Mobility Strength: High Bar Back Squat 3x5    *70-85% of 1 rep max Metcon: 8 minute AMRAP 10 Wallballs 20/14 20 Double Unders/60 Single Unders 10 Ring Dips *Intended Stimulus:     -Strength: Steady or slightly…

Friday, 11.10.2017

Warm up & Mobility Strength: Romanian Deadlifts 3x8      *50-65% of max deadlift Metcon: 4 Rounds For Time: 16 (8/8) KB Power Snatches 53/35 10 Burpee Box Jump-overs     *10 minute timecap Box Brief **SAVE THE…

Thursday, 11.9.2017

Warm up & Mobility Alternating EMOM X 10 Minute 1: 12 Hollowbody Straddle Rocks Minute 2: 15 second L-sit hold, arms down (on parrallettes, matador, boxes etc.) Metcon: 3 Rounds For Time: 8 Pull-ups 8 Ring Dips 400m Run     *15…

Wednesday, 11.8.2017

Warm Up & Mobility Strength: Front Squat 3x3 AHAP    *3 second pause at bottom, 5 second pause at top Metcon: AMRAP X 15 15 Air Squats 100 Double Unders/300 Singles 15 Push-ups Box Brief **SAVE THE DATES** Saturday/Sunday…

Tuesday, 11.7.2017

Warm Up & Mobility Strength: Take 15 minutes to establish a heavy: 3 Power Clean + 3 Push Press Metcon: Open Workout 15.4 AMRAP X 8 3 handstand push-ups 3 cleans 185/125 6 handstand push-ups 3 cleans 9 handstand push-ups 3…

Monday, 11.6.2017

Warm Up & Mobility Strength: 3 Rounds For Quality, NOT For Time: 8 Strict Pull-ups 8 V-ups    *rest as needed between rounds Metcon: 4 Rounds For Time: 200m Sprint 10 Chest to Bar Pull-ups 15 Russian Kettlebell Swings 53/35 …

Friday, 11.3.2017

Warm up & Mobility Low Bar Back Squat: 3x5 Metcon: Buy in: 500m row Then: 3 Rounds 10 Pull-ups 10 Front Squats 135/95 *Barbell comes from floor *If scaling: Squats should be broken into 2 sets of 5. *15 minute timecap. However,…

Thursday, 11.2.2017

Warm up & Mobility Alternating EMOM x 15 1. 8 Back Extensions 2. 6 Dips (rings, matador, box etc) 3. 10 Hollowbody Rocks* *if unable to keep lowback in contact with ground, scale to straddle or tuck Metcon: 1 mile run   Box…

Wednesday, 11.1.2017

Warm Up & Mobility Strength: Front Squat: Take 15 minutes to establish an 8 rep max Metcon: AMRAP x 12 3 Push Press 185/125 10 Wallballs 20/14 30 Double Unders/90 Singles *barbell starts from the floor *if scaling: both push…

Tuesday, 10.31.2017

Warm Up & Mobility Strength: Weighted/Bodyweight/Assisted Strict Pull-ups 2x4 *Assisted: done with a “spotter” providing equal assistance through full ROM. Chin-up over the bar hold: 2 max effort attempts *rest 4X the length of…