Monthly Archives: July 2021

GENERAL WARM-UP Activate/Get Hot Row 250m :30 Knuckle Drags 10 Push-Ups Row 250m :30 Leg Swings 10 DB Strict Press Mobilization :30 Active Samson Stretch :30 Child’s Pose on Rower WORKOUT OF THE DAY DIAMETER” [COMPETE] 4 Rounds For Time: 500 Meter Row 9 Deadlifts (275/185) 18 Kipping Handstand Push-Ups Score = The time it […]

GENERAL WARM-UP Activate/Get Hot On a 2:00 Clock “Get Hot” 30 Jumping Jacks 20 Mountain Climbers 10 Air Squats 5 Burpees Mobilize :30 Wrist Stretch :30 Up-Dog :30 Air Squat Variations :30 PVC Rack Stretch :30 PVC Front Squats :30 PVC Strict Press WORKOUT OF THE DAY “M & M’s” [COMPETE/TRAIN] AMRAP 13: 10 Lateral […]

GENERAL/SPECIFIC WARM-UP Activate/Get Hot/Practice :30 Jump Rope :10 Hang from Pull-Up Bar W/ partner :30 Bike (each) :30 Kip to Knees Up :30 Plank Hold (Elbows) W/ partner :30 Bike (each) 20 In-Place Lunges (bodyweight) W/ partner :30 Bike (each) Run 200m (The only partnered movement in the warm-up is on the bike. Athlete complete […]

GENERAL WARM-UP Today, we will blend the General & Specific Warm-Up. SPECIFIC WARM-UP FOCUS: ”3 MACHINE TIPS – “1. Set-Up / 2. The First 10 Seconds / 3. Optimal Cadence Mono-structural days can sometimes be viewed as an “easier” teaching/coaching day, when in fact, they are some of the most challenging. This is because we […]

GENERAL WARM-UP Mobilize/Activate/Get Hot 1:00 Stretch Flow :30 Frog Hops :30 Box Step-Up :30 Child’s Pose on Box 200m Run WORKOUT OF THE DAY “POKER FACE” [COMPETE/TRAIN] AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: 12 Front Squats (115/85) 6 Burpee Box Jump Overs (24″/20″) [Rest 5 Minutes ] AMRAP 5: Buy-In: […]

GENERAL WARM-UP Mobilize/Activate/Get Hot On a 5:00 Clock: :30 PVC Pass Through :30 PVC Lat Stretch (switch as needed) 1:00 Bike :30 Knuckle Drags :30 Hang from Pull-Up Bar 1:00 Bike :30 Active Spiderman FOCUS: GRIP & EFFICIENCY TIPS – “The DB Snatch grip can effect the path of the elbow” WORKOUT OF THE DAY […]

GENERAL WARM-UP Get Hot/Activate “Junkyard Dog” – 5 Reps of Each :90 Squat Hold Stretch :20 Hang from Pull-Up Bar :20 Samson Stretch (each side) WORKOUT OF THE DAY “SNAKE BITE” [COMPETE] For Time: (10:00 Cap) 21-15-9: Squat Snatches (95/65) Chest-to-Bar Pull-Ups Score = The time it takes to complete the workout [TRAIN] For Time: […]

GENERAL WARM-UP Activate/Get Hot :30 Samson Stretch (each side) :30 Inch Worm to Push Up :30 Air Squats (controlled) :30 PVC Strict Press :30 PVC Press Downs (Lats) Row 500/450m WORKOUT OF THE DAY ”ROW YOUR BOAT” [COMPETE] For Time: 3 Rounds: 15 Deadlifts 10 Push Press 5 Bar Muscle-ups Directly Into… 1500m Row Directly […]

GENERAL WARM-UP Activate/Get Hot On a 2:00 Clock: 30 Jumping Jacks 20 Mountain Climbers 10 Air Squats 5 Burpees WORKOUT OF THE DAY [PART 1] HANDSTAND WALK Skill Work (15:00) [PART 2] “CHEEKY MONKEY [ALL TRACKS – Partnered] 15:00 AMRAP: 50 Double Unders 2 Rope Climbs (15ft) The “resting” partner will hold a 45-lb plate […]

GENERAL WARM-UP Activate/Get Hot Run 200m :30 Lunge to Pass Through :30 Knuckle Draggers Run 100m :30 PVC Cuban Press :30 PVC Good Mornings (use PVC not barbell) WORKOUT OF THE DAY PART 1 – DOUBLE HEAVY POWER SNATCH Power Snatch 2-2-2-2-2 PART 2 – “REMAIN CALM” [COMPETE/TRAIN] AMRAP 10: 4 Rounds: 30 Air Squats […]