Workout of the Day 11.21.18

Posted

Warm Up

3x

200m Run

30m Quadruped Crawl

30sec Wall Facing HS Hold

5 Hanging Scapular Retractions


Strength

A. Push Press (tempo 31×2)

8, 7, 6, 5, 6, 7, 8

*For your Push Press we are doing a wave load so your second set of 6, 7 , 8 should be higher than your first set. Build in weight without compromising tempo or form.  Maintain upright torso in the dip. 


Metcon

For Time (18min Cap)

3x

750m Row

15 Snatches #115/85

 

 

Workout of the Day 11.20.18

Posted

Warm Up

12min EMOM

Min 1 – 10 BB Glute Bridges

Min 2 – 10 Monster Walks (Fwd & Back)

Min 3 – 20sec Side Plank/Side


Strength

A. Staggered Stance Deadlift

6×4-6/Leg

*For your Staggered Stance Deadlift make sure to keep your midline engaged and your back engaged throughout every rep. Choose a moderate weight and you may build slightly but only if you don’t compromise your form. 


Metcon

For Time

3x

1min Russian KBS #32/24kg

1min Strict Press #75/45

1min Hang Power Cleans

-1min Rest-

*score is total reps/round

Workout of the Day 11.19.18

Posted

Warm Up

Every 3mins x 4sets

10 Cal Row

30sec Superman Hold

15sec Couch Stretch/Leg


Strength

A. 1-1/4 Front Squat

6×5

*For your Front Squat start at a moderate weight and build in weight without compromising technique.  Make sure to remain engaged throughout the full movement.


Metcon

For Time (13min Cap)

4x

1min Row Damper 10

40m KB Front Rack Carry (Heavy)

10 Tall Box Jump 32/24″

 

 

Workout of the Day 11.16.18

Posted

Warm Up

750m Row

+

3x

20 Box Step Ups/Leg

10 Rower Pike Ups

8 Half Kneeling Bottom Up KB Press/Arm


Strength

A. Muscle Clean

4×5

B. Pause Push Jerk (2sec pause in Dip & Catch)

4×5

*For your Muscle Clean focus on elbow turnover speed and being explosive from the ground. Push with the legs, lock the knees and squeeze the butt aggressively as you turnover with your elbows.  For your Pause Push Jerk focus on good pauses and staying upright when you dip. 


Metcon

For Time (11min Cap)

20-19-18-17-16-15-14-13-12-11

KB 2-arm DL #32/24kg

HR Push Up

Workout of the Day 11.14.18

Posted

Warm Up

Every 90sec x 10sets

15sec Rower Sprint


Strength

A. Segmented Snatch Grip Deadlift (3 pauses)

5×5

B. Snatch Pull (2″ Deficit)

3×5

*For your Segmented Snatch Grip Deadlift keep the loads between 70-80% of your 1rm Snatch.  Reset every rep but do not drop the bar, guide the bar back down and reverse the motion.  Three pauses up and three pauses down. For your Snatch Pull be smooth and aggressive.  Keep the loads light to focus on mechanics and the pull. 


Metcon

For Time (12min Cap)

500m Row

30 Chest to Bar

30 KB Front Rack Lunges #24/16KG

500m Row

 

 

Workout of the Day 11.13.18

Posted

Warm Up

3x

20m Quadruped Crawl

10m/side Plank Lateral Crawl

20m Duck Walk

100m Run


Strength

A. Push Press (tempo 31×2)

8, 6 ,4, 8

45sec Rest

A2. Wide Grip Strict Pull Up

4×5

90sec Rest

*For your Push Press build in weight without compromising the tempo. For your Wide Grip Strict Pull Ups keep them controlled.


Metcon

For Time (12min Cap)

3x

800m Run

10 Single Arm KB Push Press/arm #24kg/16kg

15 Toe to Ring

Workout of the Day 11.12.18

Posted

Warm Up

12min EMOM

Min 1 – 10 Single Leg Glute Bridge

Min 2 – 10 Lateral Band Walks/Side

Min 3 – 30sec Forearm Plank


Strength

A. Front Squat (tempo 55×1)

6×5

*The tempo is only for the first rep of every set. The rest of the reps are normal. Keep good positions and tehcnique. 


Metcon

7min AMRAP

10 Thrusters #95/65

10 Cal Row

2mins rest

7min AMRAP

10 Thrusters

10 Cal Row

Workout of the Day 11.09.18

Posted

Warm Up 

4 sets of

200 M Run

10 Quadruped Hip Ext/Per leg

10 Sumo Stance Good Mornings w/ BB

10 RDL w/  BB


Strength 

15 – 20 mins to est. 1RM Deadlift

*you may do a conventional DL or Sumo DL.


Metcon

Tabata Stations 4x through

30 seconds of work// 15 seconds off

DB/KB Thrusters  45/20#

Sit Ups

Burpees

Jump Rope (DU or Singles)