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Friday 6.23.17 Posted by admin on June 22, 2017 • No comments

A. Warmup:
3 set of:
5 Front Rack Step-ups, each
10 Scap Pullups
15 Air Squats
then,
Max rep strict Pullup w/ :02 pause at top
-if max is less than 8 add 3-5 negatives after
*Sub 5-7 negatives

B. 3 sets of:
400m Farmers Carry
300m Row
200m Barbell Carry, BW
100m Double Kettlebell Front Rack Carry

-Rest as needed

C. Cooldown:
Foam Rolling for remainder of class time

Thursday 6.22.17 Posted by admin on June 21, 2017 • No comments

A. Warmup:
5 sets of either:
:50 easy, :10 hard, Assault Bike
:45 easy, :15 hard, rower
then,
3:00 passive bar hang
3 x :20-:30 Side plank, each side
3 sets of:
10 Ring Rows
10 Single leg RDL

B. OTM for 20:00
Even: 3 Hang Power Snatch + 6 Box Jumps
Odd: 15 Wall Balls

C. Cooldown:
3 sets of:
10 GH Raises
15 Hollow Rocks

Wednesday 6.21.17 Posted by admin on June 20, 2017 • No comments

A. Warmup:
DROM
2:00 Couch Stretch, each side
3 sets of Bear Complex
*Add weight each set, keep it light

B. Front Squat, Heavy Single
*No Failures

C. Front Squat 3 x 10 @ 70% of ‘B’

D. 3 set of:
10 RDL, pick load
15 Pushups
20 GHD Situps

Tuesday 6.20.17 Posted by admin on June 19, 2017 • No comments

A. Warmup:
No run
DROM
3 x 10 Lateral Stepups, each side
10 Back Extensions after each set
Every 3:00 x 3
Max rep strict pullup
*Sub 3-5 negatives, no bands

B. 3 rounds for time:
30 KB Swings, 70/53
50 DU’s
400m Run

Workout notes: Use a KB weight that allows at most 1 break. Scale the DU’s as needed. We don’t want to get hung up on them.

C. Cooldown:
3 x 1:00 Parallette plank

Monday 6.19.17 Posted by admin on June 18, 2017 • No comments

A. Warmup:
3 sets of:
10 scap pushups
25 Banded Pull aparts
15 Front raises
10 Front Rack Lunges, each side

B. Ring Dips 6-6-6-6-6
Weighted if possible

C. 3 rounds of:
15/10 Assault Bike Calories, AFAP
7 Hang Cleans (Squat)
*Rest as needed between sets

Workout Notes: Hit the Assault Bike at a hard pace. Minimal transition between the bike and the cleans. Use a weight that allows you to finish the reps unbroken. Add weight if necessary.

D. Cooldown:
3:00 Couch Stretch, each side

Saturday 6.17.17 Posted by admin on June 16, 2017 • No comments

5 rounds for reps of:

1:00 Box Jumps, 24/20
1:00 Wall Balls, 20/14
1:00 Rowing calories
1:00 rest

Coaches notes:
If more than 28 people, add in 1:00 of pushups

Friday 6.16.17 Posted by admin on June 15, 2017 • No comments

A. Warmup:
5:00 Lacrosse smash, shoulders/traps/lats
then,
400m run
30 Russian KB swings
15 Scap Pullups

B. Deadlift
*Find a heavy 3 rep in 10:00

C 10 x 200m Row, 90% effort
-rest as needed between sets

D. Cooldown:
Foam Rolling in remaining time