Category: Uncategorized

Warm-up Coach Choice Skill box jumps 1×5 Lift 4 CLEAN + 4 FRONT SQUAT + 4 PUSH PRESS – THEN ADD WEIGHT 3 CLEAN + 3 FRONT SQUAT +  3 PUSH PRESS – THEN ADD WEIGHT 2 CLEAN + 2 FRONT SQUAT + 2 PUSH PRESS THEN ADD WEIGHT 1 CLEAN + 1 FRONT SQUAT […]

Warm-up 10 inchworms 20 high knees 30 butt kicks x2 Skill front squats- work up to weight burpees 1×5 snatch- work up to weight push ups 1×5 box jumps 1×5 plank holds 1x:60 sit ups 1×5 deadlift – work up to weight Conditioning Work on T2B Metcon 10 front squats 10 burpees  x 5 10 […]

Warm-up :30 bike :30 wall sits :30 mt climbers :30 all rest together Lift Snatch 5, 4, 3, 2, 1, 1, Metcon 10 EMOM 10 DL- moderate to heavy with excellent form 5 burpee box jumps

Warm-up A review of all the moves we are doing in the workout Coach will tell the move, demo the move and athletes partner up and practice the moves Coach will allow time in practicing to figure out their scale and modifications 5 pull ups- scale thereof 2  wall ball partner toss 5 push ups- […]

Warm-up 50 jumping jacks 40 squats 30 mt. climbers 20 squats- empty PVC (back) 10 kips/pull up attempts Lift Back squat 3 x 5 Metcon 5 BS- PVC or light black barbells- from floor 5 deadlift- heavy KB 1 rope climb

Warm-up 50 jumping jacks 40 squats 30 mt. climbers 20 squats- empty PVC (back) 10 kips/pull up attempts 20 squats- empty PVC (back) 30 mt climbers 40 squats 50 jumping jacks Lift Back squat 5 x 5 Metcon 5 BS- barbell from the rig- will be the lightest weight they did 5 deadlift- from the […]

Warm-up 3 rounds- partner 1 rows 100m – every meter over 100 = 1 burpee (7 burpee cap), then switch a until each partner does 3 rounds of rowing. Skill Rope Climbs Metcon 100 m row 10 goblet squats 10 swings- russian only! Feel free to use light dumbbells or plates 10  back lunges

Warm-up 3 rounds- partner 1 rows 150m – every meter over 150 = 1 burpee (7 burpee cap), then switch a until each partner does 3 rounds of rowing. Skill Rope climbs Metcon 15 AMRAP 10 cal row 10 goblet squats 10 swings 10 front rack lunge (w/ 1 KB alternating L and R)