Wednesday, 16 October 2019

Warm Up: 3 sets of: 20 seconds stab ball Palloff Hold (Left) 20 seconds of stab ball Palloff Hold (Right) 30 seconds of Banded Lateral Monster Walk (Left) 30 seconds of Banded Lateral Monster Walk (Right) 30 sec side Plank (Left) 30 sec side…

Tuesday, 15 October 2019

Warmup 3 rounds of 100 singles 30sec Inchworm 3osec rev scorpion 30sec Single arm Kettlebell Overhead walking Lunge 30sec Single arm Kettlebell Overhead walking lunge 6 reps slow Oh squats nose to wall Part A: Five sets of: Barbell…

Monday, 14 October 2019

Warm Up: Coache's choice OPEN GAMES WORKOUT 20.1 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes WORKOUT VARIATIONS Rx’d (Rx’d Ages 16-54)…

Saturday, 12 October 2019

Warm Up 10 Minute Row Hips, Lats and Front Rack Mobility Part A: 2 Rounds 6 Broad Jumps 12 Kettlebell Swings (Light) 8 Scapular Pullups Part B: Metcon 10-8-6-4-2 Hang Power Clean @95/65lbs Front Squat 95/65lbs Pullups…

Friday, 11 October 2019

Warm Up Squat Prep Ankle Mobility Part A: Tabata Alternate Abmat Situps and Air Squats Part B: Metcon Granite Games Qualifier 18.2 For Time 20-18-16-14-12-10-8-6-4-2 Wallballs @14/10lbs 10-9-8-7-6-5-4-3-2-1 Hanging Knee Raises…

Wednesday, 9 October 2019

CARS Part A: 3 sets of: 10 rev lunges 10 side lunges 10 Snow Angel's 10 rev scorpion 50 singles Then Pails and rails stretch tricep and prepare for front rack arm position 3 sets of 10 front Squat with empty bar. Part B: Every…

Tuesday, 8 October 2019

Warm Up 2 Rounds (Not For Time) 6 Tempo Pushups 6 Kettlebell or dumbbell Snatch Each Arm 6 Scapular Pullups 6 Kipping Swings Part A: Metcon for time : 25 Bar Facing Burpees into Then 3 Rounds 12 alternate arm Kettlebell or dumbbell…

Monday, 7 October 2019

Part A: CARS AND MOBILITY SEQUENCE THEN Two sets of: 45 sec Kettlebell Goblet Squat Rest 15 seconds 45 seconds Turkish get-ups alternate Rest 15 seconds 45 seconds hip thrusters barbell Optional Rest 15 45 Second Supinated-Grip Pull-Up…

Saturday, 5 October 2019

Warm Up 30-20-10 Double Unders GHD Mobilize Quads, Lats and Lower Back. Part A: Metcon 25-50-75-50-25 Cals On Rower Cals On Assault Bike Note: Pace and aim for consistency. Part B: 4 rounds for time : 200m Farmers Carry 32kg-…

Wednesday, 2 October 2019

Warm-Up. Three sets of: Perform 30 seconds each of the following movements… *Station 1 – rev plank walks *Station 2 – bear crawl *Station 3 – duck walk *Station 4 – lunge rotations *Station 5 – head stand hold *Station 6…