Uncategorized

Warm-up Heart racer 2 rds: 10 Inchworm + Down Dog 10 each Single Leg Glute Bridges 10 empty bar DL 10 empty bar Strict Press... Read More

Warm-up Hamstring/Shoulder01 400m Run Then 2 rds: 30 sec each Forward/Back & Lateral Line Jumps 10 Forward/Back & Side to Side Leg Swings Sampson Lunges... Read More

Warm-up Strength Superset Back Squat (4×6 climbing) Hollow Hold (4xAMSAP) Metcon High intensity Metcon (Time) 10-1 TTB Burpee Box Jumpovers 24/20″ Beginner 8-1 Hanging Knee... Read More

Warm-up Olympic Lifting Hang Power Snatch + OHS (5×1.1 climbing) Heavier than 2/27 Squat Snatch (1 rep EMOM for 8 min climbing) Strength Snatch Grip... Read More

Warm-up Heart racer 10 Inchworm + Down Dog 10 each Reverse Lunge + Knee Lift 10 light DB DL 10 light DB Curls 15 Scap... Read More

Warm-up Coach’s choice Metcon Active recovery Metcon (Time) FT with a partner: 2000m Row 200 Sit Ups 20 Burpee Box Jumpovers 24/20′ 200 Double Unders... Read More

Warm-up Coach’s choice Strength Metcon (Weight) 3 sets to find heaviest unbroken set: 24 Alternating KB Lunges (Suitcase hold) 12 Double KB Front Squats Thank... Read More

Warm-up Hamstring/Shoulder04 Run 400m/Row 500m/Bike 2 min Crab Walk Frankensteins Reverse Lunge OH Reach Straight Leg Bear Crawl 15e S/L Glute Bridges 15 Bar Kips... Read More

Warm-up Strength Superset Back Squat (4×4 climbing) Hollow Hold (4xAMSAP) Metcon Low intensity Metcon (Time) FT: 50-40-30-20-10 (Men) 35-30-20-15-7 (Women) Cal Row/Bike/Ski 50-40-30-20-10 (Both) Seconds... Read More

Warm-up Strength Superset Bench Press (4×4 climbing) 1 Arm DB/KB Bench Supported Rows (4×4 each climbing) If there is no weight heavy enough, perform with... Read More