Friday

Context: Practice – Do the first round or two at the most advanced levels possible, then scale down if needed. Dynamic Warm Up Option: 4 Rounds: 5 Samson Lunges5 Push-Ups5 Kip Swings 5 Up Downs Strength:Overhead Squat 1×3 Use the heaviest weight you can for the...

Thursday

Context: Practice – Take your time and make every rep good on the metcon Dynamic Warm Up : 3 rounds: 8 Ring Rows 8 Push-Ups 8 Goblet Squats 2 Crab Bridges 2 Inch Worms then 3 sets of 5 with an empty bar Straight Leg Deadlifts Hang Power Snatch rack Press Behind the...

Wednesday

Dynamic Warm: 2 rounds of16 Single Arm Single Leg Deadlift (8L/8R)12 KB Floor Press with Sit-Up (6L/6R) 8 Goblet Squats 12 KB Kickstand Rows (6L/6R) 16 Single Leg Glute Bridges (8L/8R) 100′ Overhead Carry Calf Stretch 30s per side face down Quad Smash 30s per...

Tuesday

Dynamic Warm Up : 200m Run Throwing PVC or Medball to a partner or 5 shuttle Runs with Medball alternating with partner, then 5,4,3,2,1 with an empty bar: Straight Leg Deadlift Barbell Row Hang Muscle Clean Shoulder Press Front Squat Skill Practice Warm Up 3 Position...

Monday

Dynamic Warm Up : “Moscow” KB warm up, 2 rounds: 6 ‘Halos’ per side 8 Goblet Squats 10 Boot Straps 12 Single Arm Presses (6 per side) 2 Crab Bridges Quad Smash Ankle Mob MetCon “Rainy Day Blues” For 2 cycles: In 9 mins do: 3/2 Rope Climb then...

Friday

Context: Practice – Avoiding hyper extending your spine when going overhead Dynamic Warm Up Option: 2 min. Row/Bike/Jump Rope then perform 3 Rounds of 5 reps each: Ring Rows, Inchworm into Push-Ups, Goblet Squats Strength SupersetPush Press – 5-5-3-3-1-1-1Toes...

Thursday

Context/Mobility Context: Competition – Test your year end goals or set some new ones for 2021! Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: Shoulder Skill Practice Warm UpFQ: Weighted Pistols and Pistol Progressions For quality: Weighted Pistol,...

Wednesday

Context/Mobility Context: Practice – Proper breathing with a loaded spine. Dynamic Warm Up Option: Perform 2 sets of 10 Reps each: Inch worms into Push-Up to Down Dog, Lunge with Reach(5L,5R) Bootstrappers Skill Practice Warm UpFQ: Rope Climb Progressions For quality:...

Tuesday

Dynamic Warm Up : 3 rounds of: 5 PVC Pass Throughs 5 PVC OHS 5 Kip Swings5 Push-Ups. Then 3 sets of 5 with an empty barbell: Straight Leg Deadlift Front Squat Shoulder Press*build in weight but nore more than #115 Skill Practice Warm Up Thruster 1×2 Use the...

Monday

Dynamic Warm Up Option: 2 Sets of 10 Deadbugs 10 Bird Dogs 20 Jumping Jacks. Then perform 3 sets of 10 reps each with a Barbell: Good Mornings Straight Leg Deadlift Bent Over Rows Deadlifts *build in weight Superset:11×1 Deadlift @60% ( same weight across all...