Friday 4/21/17

Warm up Limber 11. This warm-up is a complete warm-up that encompasses mobility drills. Feel free to include your favorite aspects of this. Mobility Limber 11 Continued Strength EMOM 10: 2 Sumo Deadlifts for Speed @80% – Reset on each rep – No Box Jumps this week –...

Thursday 4/20/17

Warm up 1 Round of: Run 200m 15 Sit-ups Run 200m 15 Push-ups Run 200m 15 Air Squats Mobility Worlds Greatest Stretch x 30s each pose. Metcon Teams of 3 in 25:00 complete: 120 DB Step-ups (24, 20) (Two, 45s, 25s Kettlebells or Dumbells) 120 Abmat Situps Remaining time...

Wednesday 4/19/17

Warm up 30 Jumping Jacks then, 3 Rounds of w. a light barbell: 10 Bent-over Rows 10 Push Press 5 Power Snatch 5 Yoga Push-ups *Start with an empty bar and add weight each set. Prep 2 Sets of: 15 Banded Pushdowns 15 Banded Pull-aparts (1 set behind neck/1 set in front)...

Tuesday 4/18/17

Warm Up Dynamic Circle Warm-up + Tabata Double Unders Mobility – Lax Ball on Calves x 30s each – Banded Ankle Mobility x 15 each – Pistol Set-up Skill Pistol Practice Scaling Options: – Post or band assisted – Box Pistol – Single Leg Movement ie. lunge Metcon For...

Monday 4/17/17

Warm Up 5:00 Dynamic Warm-up 5:00 Barbell Warm-up 2 Sets of: 5 Muscle Cleans 5 Front Squats 3 Squat Cleans 3 Hang Squat Cleans *Add weight + repeat Prep Heavy-ish Russian Swings: 3 x 10. Rest 60s. – Squeeze glutes hard the the top of the movement but do not...