Tuesday 1.30.18 XFit Juniors
Warm-up Build a tabata! Skill Rope Climbs! 1- hold weight on pull up rig for 15 seconds 2- hold weight on rope for 15 seconds 3- foot lock- J hook 4- hold weight in j hook 5- get up the rope! Metcon 12 AMRAP Partner up- one completes a round, then the other works – […]
Monday 1.29.18 Rail Yard Fitness
Warm-up 1min Row 1min wall ball demo + 5 wall balls 1min Row 1min knee raise demo + 5 knee raises 1min Row 1min Tire flip demo Metcon “The Evil 33” 33min AMRAP 4 Rounds 30 Wall Balls 30 Knee Raises 10 Tire Flip + jump in/out -Then- Remaining Time Max Distance Row and/or Assault […]
Saturday 1.27.18 Rail Yard Fitness
Warm-up Complete 20 reps of each movement and 200m Row as part of the demo Metcon Teams of 2 “Buy in” 200 Jump Rope Single Unders -Then- 100 Walking Lunges (L+R=2) 500 Meter Row 100 Ball Slams 500 Meter Row 100 Mountain Climbers (L+R=2) 500 Meter Row **Sub ball slams for bent knee hollow rocks […]
Thursday 1.25.18 & Friday 1.26.18 XFit Juniors
Warm-up Coach choice- fun game Lift Front squat Metcon 5 rounds 5 squats 5 burpees 5 tuck jumps 5 front squats 5 push ups 5 broad jumps
Thursday 1.25.18 & Friday 1.26.18 Rail Yard Fitness
Warm-up Upper Body Strength Circuit 1a) Barbell Floor Press 4 x 5 (35,15) 1b)1-Arm KB Rows 4 x 8ea (25,15) 1c) DB Tricep Extensions: 4 x 12ea (10,7.5) L2:(55,35)(35,25)(12,10) Rx:(75,55)(55,35)(15,12) Rx+: (95,65)(55,35)25,15) Metcon 5min AMRAP Run 100 Meters **Rest 20s after each run** – Rest 2:00 – 5min AMRAP Row 150 meters **Rest 20s after […]
Thursday 1.25.18 & Monday 1.29.18 XFit Teens & Preteens
Warm-up Partner up 50 cal on bike Lift Strict press – 5×5 Push press- 5×5 Bench press- 5×5 Metcon Work-out 10-8-6-4-2 Burpees Squats Push ups
Wednesday 1.24.18 Rail Yard Bootcamp
Warm-up 3 Rounds 20 Jumping Jacks 10 Push-ups 20 Sit-ups 10 Alternating Box Step-ups 20 Walking Lunges Metcon 26min AMRAP 500m Row 9 Burpee Box Jumps w. step down (24,20) 12 Abmat Sit-ups 15 Goblet Squats (35,25) *Sub 400m run, or 60s Bike or Ski Erg for rowing if rowing is not a viable option. […]
Tuesday 1.23.18 XFit Juniors
Warm-up Game: squat tag- freeze tag, but if you are tagged, you must hold squat until someone frees you. Skill Ring dips 1-2 minutes- boxes next to each other, kids hold weight 1-2 minutes- parallettes, kids hold weight 1-2 minutes- rings, kids hold weight 1-2 minutes- dips on boxes 1-2 minutes- dips on parallettes 1-2 […]
Tuesday 1.23.18 & Wednesday 1.24.18 XFit Teens & Preteens
Warm-up Musical Med balls Conditioning Tabata 0-1 Superman 1-2 v ups 2-3 plank holds X2 Then, Mini FGB to review moves Metcon Fight Gone Bad 1 min Row for Calories 1 min-SDHP-KB 1 min- Push press- DB 1 min- Box jumps 1 min- Wall Balls 1 MIN- rest x3
Monday 1.22.18 Teens & Preteens
Warm-up Coach choice Lift Back squat 2×2 moderate 10×1 build heavy Workout Fran 21-15-9 Thrusters, 95# / 65# Pull-ups
