Warm-Up: Foam Roll your body, 10 Backward Walking Lunges, Pigs on Ice Skates same distance, 10/6 PP (45lbs), 10/6 OHS (45lbs) 10 Push Ups x’s 2 Squat: 5-3-1 MetCon – For Time: 30 SDHP (115/75lbs) 30 Ring Dips 50 V-Ups 50 Double-Unders Partition or complete this work however you please Finisher: 2 min. accumulated work …
Monthly Archives: February 2011
Great stuff!
Warm-up: 50 Double-Unders, (12 Single Straight Legged Deadlifts (45/25lbs), 12 Box Jumps (24/18”), Plank Hold (30 seconds) x2) Deadlift: 3RM MetCon – For Rounds/ Reps: 3 Minutes Work, 1 Minute Rest – 5 Sets 3 Handstand Push-Ups 6 Squat Snatches (135/95lbs) 9 Sit-Ups (Ex: If you finish set 1 at 5 squat cleans then pick …
Another Thursday
Warm-up: 500m Row, (16/10 Deep Lunges (45lbs), 10 Serratus Push-Ups, Lat Stretch (30 seconds each), 10 Banded Hip Openers x2), Foam/ LAX Ball Roll (5 minutes) Overhead Squat: 3-3-3 MetCon – For Reps: 2 Rounds – 1 Minute at Each Exercise Toes-to-Rings OWLs (45lbs/25lbs) Push Press (45lbs) Finisher: Split Squat on Wall Well folks, it’s …
Nothing like a pair of O-Shoes
Warm-Up: Floor Press, Front Squat, PP, Good Morning w/ 45/25lbs x’s 3 Pec Stretch, External Rot. Band Stretch Pull-Ups: 3×5 (Strict & weighted if possible) MetCon – 5RFT: 25 KB Swings (50/35lbs) 20 Squat Jumps 15 Burpees 10 1-Arm PP (50/35lbs) -With each week it seems as if another person in the gym is sporting …
Twister Tuesdays
Warm-up: Foam Roll T-spine, 2 Rounds – 20 Walking Lunges w/ Twist, 10 Parallette Push-ups, 10 KB Sumo Deadlifts (70/50lbs); Seal Stretch, Hip Opener, Perfect Squat on Wall Press: 3×3 MetCon – For Reps: Power Clean (135/95lbs) Push-ups Box Jumps (24/18”) Double Unders Sit-ups 2 minutes at each movement, no rest between Finisher: 2 max …
PR City
Warm-Up: 10 KB Swings (50/35lbs), 10 SDHP w/ KB, 20 Sit ups, 10 Goblet Squats w/ KB x’s 2 Barbell Complex: 5 reps of Hang Power Snatches (45/25lbs), 5 Squat Snatches, 5 OHS, 5 Snatch Balances Snatch: 1RM MetCon – For Time: 500m Row -The epitome of brevity in me saying how proud I am …
Come on people!
Warm-up: 10 Arm Circles (all directions), 10 Leg Swings (all directions), 10 Serratus Push-Ups, 30m Overhead Walk (25lbs) x2 Bench Press: 5-3-1 MetCon – 20 Minute AMRAP: Max Push-Ups 8 Squat Snatches (95/65lbs) 400m Run (Score = Total Push-Ups. No resting in the plank position.) FREE SATURDAY TOMORROW AT 10AM! Now I know you guys …
Climbing Whoops
Warm-up: 2 Minute Foam Roll Legs, 2 Minute Foam Roll T-Spine, Hip Opener (30 seconds), 20 Lunges, 20 Push Press, 10 Hang Power Snatches, 10 Pull-Ups Speed Deadlift: 1 DL every 30 seconds for 10 minutes (65% 1RM) – Load up tension MetCon – Not For Time: 3-3-3-3 Clean Pulls (start with 1RM clean and …
My apologies for the amateur hour you’re about to witness…
Warm-up: 5 Wide, Normal, Narrow Push-ups, 5 Wide, Normal, Narrow Chin-Ups, 10s Handstand Hold Wide, Normal, Narrow, 60s Hollow Rock, Band Lat Stretch, Floor External Rotator Cuff Stretch, 30s Handstand Hold Rack Jerk: 1RM MetCon – AMRAP 9 min: 10 Split Jumps 10 1-arm KB OHS (50/35lbs) 10 Burpees Last Saturday was a lot of …
Climbing Trip!
Coach G in action. Warm-up: 500m Row, CFWU, Foam Roll T-Spine, 20 Leg Swings (all directions) Front Squat: 1RM; 2 Max Sets @ 80% 1RM MetCon – For Time: 400m x 2 40 Supine Body Rows (18”/12” Box) 60 Sit-Ups 30 KB Swings (Complete in any order. Ex: 400m Run, 20 Body Rows, 30 Sit-Ups, …
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