fbpx

June 1st 2019

Strength and Conditioning Metcon:  In Teams of 2: 35min. running clock… 2 Rounds: 40 ABC 50 Pull-Ups immediately into: 2 Rounds: 50 Alt. DB Snatches 50/35# 100 Double Unders immediately into: 2 Rounds: 50 Front Squat 75/53# 50 Burpees...

May 31st 2019

Strength and Conditioning Warm up 10 min 2 rounds 200m run 50 Dubsr or 100 SIngle Under or 1 min of DU practice 10 Leg Swings (each) 20 Russian KBS (medium weight) Metcon:  3 Rounds: AMRAP 3 15/12 Cal Row Max Push Jerks (135/95) AMRAP 3 15/12 Cal Row Max SDHPs (95/65)...

May 30th 2019

Strength and Conditioning Warm up: 10 min Cul Da Sac run :30 hip flexor stretch 15 Single Leg Glute Bridge (each) 15 Clam Shell (each) 10 Alternating Cossack (each) Strength: Back Squat 2 rounds 70% x 3 reps 80% x 3 reps 90% x max reps * post weight used for your 90%...

May 29th 2019

Strength and Conditioning and Cardio Core  Metcon:  EMOM 28 Min. 1) 30-50 Double Unders Min. 2) 10/8 Cal assault bike Min. 3) 2 Rope Climbs Min. 4) 5 Deadlifts @75-80% of 1RM The Deadlifts should be hard, but not terrible, Cardio Core class option is 10 reps at 60% of...

May 28 2019

Strength and Conditioning Warm up:  1 Round (10 minutes) 40/30 ABC (partner) Barbell Drills (solo) Strength: Snatch EMOM 10 3 Power Snatches @65-70% Be sure to work on your form here and really get in tune with the movement. Find the best grip on the bar that works...