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Friday 20200911
Warm-up (No Measure) 200m Run Into… 2 SETS BARBELL WARM-UP (3-5 reps of each)Clean Grip RDLHang Hi-PullHang Muscle CleanHang Power CleanStrict PressPush PressPush Jerk Into… 200m Row “9/11” (Time) FOR...
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Saturday 20200912
Warm-up (No Measure) AMRAP x 8 MINUTES20 Jumping Jacks20 Crossbody Mountain Climbers10 Scap Pull-Ups10 Hanging Knee Raises or V-Ups Skill – Metcon (No Measure) EMOM x 12 MINUTESMIN 1 – :40 Practice...
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Sunday 20200913
Warm-up (No Measure) TABATA (:20 ON/ :10 OFF)4 SETS (Each movement)*Bike (Mod effort)Max Air SquatsSingle DB DeadliftSingle DB Push Press * 1 Set = 2:00 Workout – Metcon (AMRAP – Reps) 5 SETS1:00 –...
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Monday 20200914
Warm-up (No Measure) 2 ROUNDS10/10 Leg Swings5 Bootstrappers5 Inch Worms + Push-Up5/5 Single Leg RDL Into… 2 ROUNDS:20 Hollow Hold10 Good Mornings8 Groiners6 Up-Downs with Jump* *Focus on a tall jump...
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Happy Monday Everyone!!! Some of our equipment is starting to show some signs of wear due to the extensive cleaning, especially the bumpers. In an effort to extend the life of all our equipment please...
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Tuesday 20200915
Warm-up (No Measure) 400m Run Into… 2 ROUNDS5 Clean Deadlift10 Elbow Punches5 Strict Press10 Scap Pull-Ups Into… 2 ROUNDS5 High Hang Muscle Clean5 Hang Muscle Clean5 Push Press10 Small Kip Swings...
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Wednesday 20200916
Warm-up (No Measure) 2 ROUNDS10/10 Moose Antlers10 Bent Over Reverse Plate Flys Into… 3 ROUNDS1:00 Row*10 Push-Up to Pike12 Alt Box Step-Ups** *Increasing pace on the Row each round (EZ→ Mod →...
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Thursday 20200917
Warm-up (No Measure) 3 ROUNDS10 PVC Pass Thrus10/10 Around the World PVC Pass Thrus10 Tempo Air Squats (3111) Into… 3 ROUNDS10 PVC Overhead Squats10 Alt. Samson Lunges10 Bootstrappers Skill – Metcon...
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Friday 20200918
Warm-up (No Measure) 2 ROUNDS10 Alt Groiners + Torso Twist5 Inch Worms + Push-Up Into… 3 ROUNDS3 Snatch Grip Deadlift3 Snatch Grip Hang High-Pulls3 Snatch Grip Hang Muscle Snatch3 Snatch Grip Hang...
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Saturday 20200919
Warm-up (No Measure) FOR TIME (8:00 CAP)200m Run (EZ) Into… 3 ROUNDS5 Push-Up to Pike10 Bootstrappers10 Air Squats Into… 200m Run (Moderate) Workout – Metcon (AMRAP – Rounds and Reps) EVERY 4:00 x 5...
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Sunday 20200920
Warm-up (No Measure) AMRAP x 7 MINUTES12/10 Cal Bike10 Kip Swings8 Knees to Chest6/6 Single DB Deadlifts4 Alt. Single DB Hang Muscle Clean Workout – Metcon (Time) FOR TIME25 Toes to Bar25 DB Hang...
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Monday 20200921
Warm-up (No Measure) 1 ROUND25ft Walking Leg Swings25ft Walking Heel to Butt25ft Toe Elevated Walk25ft Heel Elevated Walk25ft High Knees25ft Butt Kickers100m Run Into… 1 ROUND5 Scap Pull-Ups10...
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Tuesday 20200922
Warm-up (No Measure) 3 ROUNDS10 Sumo Stance Good Morning:20 Active Hang*30 Mountain Climbers *Athletes should focus on depressing shoulders down and back. Extended Warm-up – Metcon (No Measure) ON A...
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Wednesday 20200923
Warm-up (No Measure) AMRAP x 4 MINUTES8 Bootstrappers10 Alt Groiners12 Alt Cossack Squats Into… 3 ROUNDS:30 Bike (EZ pace)5 Inch Worms + Push-Up10 Tempo Squats (3111) w/ empty barbell Workout –...
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Thursday 20200924
Warm-up (No Measure) 1:00 Bike/ Row/ Run (Nasal Breathing, EZ Pace) Into… 3 ROUNDS10 Glute Bridges20 Shoulder Taps10 Air Squats Workout – Metcon (No Measure) EMOM x 28 MINUTES*MIN 1 – :50 Cal Row,...
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Friday 20200925
Warm-up (No Measure) 3 ROUNDS:30 Jump Rope10 PVC Pass Thrus8 Empty BB Strict Press10 Empty BB Good Mornings Workout – “NCMETCON BASELINE III.I (Test)” (Weight) III.I. ON A 25:00 RUNNING...
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Saturday 20200926
Warm-up (No Measure) AMRAP x 10 MINUTES100m Jog10 DB Arnold Press w/ Slow Descent10 Slow DB RDLs10 Slow Alt. Lunge to Curl Workout – Metcon (Time) FOR TIME200m Plate Run (Athlete Choice)50 Plate...
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Sunday 20200927
Warm-up (No Measure) 3-4 SETS (8:00 CAP)10 Alt. Samson Lunges10 Groiner w/ thoracic rotation10 Push-Up to Pike10 Bootstrappers Skill – Metcon (No Measure) 3 SETS FOR QUALITY3/3 DB or KB Turkish...
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Monday 20200928
Warm-up (No Measure) 2 ROUNDS8 Step-Ups8 Single DB Bent Over Row16 Lateral Hops over DB 2 ROUNDS8 Lunges8 Frog Jumps*8 Cossack Squats *Start in a high plank position, jump the feet to the outside of...
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Tuesday 20200929
Warm-up (No Measure) 1 ROUND 7 Scap Pull-Ups7 Scap Push-Ups6 Bootstrappers20 Mountain Climbers Into… 1 ROUND 10 Ring Rows10 Knee Push-Ups10 Air Squats10 Tuck Ups Into… 1 ROUND 3 Strict Pull-Ups*3 HR...
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