Workout of the Day 3 May 2018

Workout of the Day 3 May 2018

GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds Run 100 10 Air Squats Run 100 10 Pistols (5 each leg) (scale to rig assisted) Run 100 STRENGTH/SKILL Speed Back Squats (5X5) *@60% every 60s. *1 ct. pause at bottom of each rep Seated Box Jump (15 Reps) *Work up to...
Workout of the Day 12 October 2017

Workout of the Day 12 October 2017

GENERAL PHYSICAL PREPARATION WARM UP Alternating Tabata (:20/:10) for 4 sets Hollow Rocks Air Squats then 10 Front Rack Reverse Lunges 15 BB Rows (5 pronated grip/5 supinated grip/5 wide grip 20 Russian Twists with a plate STRENGTH/SKILL Metcon (No Measure) Skill EMOM...
Workout of the Day 11 October 2017

Workout of the Day 11 October 2017

GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Passes Foam Roller on each Lat 10 Thoracic Rotations each STRENGTH/SKILL Close Grip Chin Up (5 X 5-10) * rest 90 seconds * add weight as tolerated...
Workout of the Day 10 October 2017

Workout of the Day 10 October 2017

GENERAL PHYSICAL PREPARATION WARM UP 10 Banded Hamstrings 10 Hollow Rocks 10 Candlestick Rollsthen 2 sets 20 Partner Leg Throwdowns METABOLIC CONDITIONING Metcon (No Measure) 8 Intervals 250 Row Sprint or 25 second Bike Sprint *  can alternate between them * rest 2...
Workout of the Day 6 October 2017

Workout of the Day 6 October 2017

GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 10 Strict Pull Ups 10 Hand Stand Push Ups/DB  Strict Press STRENGTH/SKILL Overhead Squat (5 X 4) * rest 2 minutes * add weight each set METABOLIC CONDITIONING Stonewall (Time) 30 Power Snatches (135/95/65) Rest 3 Minutes...