Warm-up 0-5:00 Briefing 5:00-20:00 Ankle Mobility Band Pull Aparts OH Band Pull Aparts Back to Wall Vees Squat Therapy OH Squat Technique and Demo Overhead Squat (8-8-8-8) Increase weight every round Metcon (Time) 3 RFT 12 DB/KB Deadlift 9 DB/KB Hang Power Cleans 6 DB S2OH Weight: 2×50/35Continue Reading
Warm-up CS: Activation (Coach Lead) Press Push Press Push Jerk Run Prep: Stationary march Fall into band Change directions Metcon (Weight) Every 4 min for 28m Run 400m S2OH x9 *Increase weight each round **Aim for consistent times on the run. Hard enough to leave time for the task, but conservative enough to maintain. ***Push...Continue Reading
Warm-up Metcon (No Measure) Row 15/12 Cals then Unbroken Set of: 5 Power Cleans 4 Shoulder to Overhead 3 Thruster Every 4 Min for 28 Min *Perform all 12 reps without releasing the hands from your barbell **Main goal of the workout is to maintain consistent work times. ***Utilize a confident weight on the barbell...Continue Reading
Warm-up Banded Walk x30 Forward/Backward 5 Point Squat x4 Supernated PVC Press x10 Front Squat x5 Coaches Pace x10 Personal Pace Metcon Prep Jump & Land Front Knee x5 Hang Power Clean x5 Push press x5 Push-Jerk x5 x1 rep of Complex 1 Clean 2 Front Squat 3 S2OH Front Squat (3×2) Across/pause EMOM Front...Continue Reading
Metcon (No Measure) Hollow Body 2×20 Sec 2×10 Sec (weight on toes) Partner Swing Resistance 2×20 Sec Lat Press 3×5 Toes to Hips 3×5 Toes to Head 3×3 Toes to Bar 3×3 Metcon (AMRAP – Reps) Amrap 7 Toes to bar x5 S2OH x9Continue Reading
Overhead Squat Push Jerk (3-3-3-3-3) Dead stop on the chest for each rep. Metcon (Time) Power Snatch x30 Cal row x30 Shoulder to Overhead x30Continue Reading
