Category: Uncategorized

10/19/19 – Over (TMS)

WARM UP :30 on each machine + 5 Up Downs + 5 Push Ups – 3x Then, Stretch Then, Weighted MVMTS – 2×10 (build) ADVANCED WORKOUT In a team of 3 complete: Row, 3000 m 120 Wall Balls 20/14 Ski Erg, 2000m 90 Kettlebell Cleans 70/53 150 Assault Bike Calories 60 Burpees **One person working […]

10/12/19 – Game 1 (INTVLS)

WARM UP EMOM for 5min complete: 5 Hang Dumbbell Snatch (each arm) + 5 Up Downs + Single Unders in remaining time Then, Stretch Then, Coaches tutorial – DB movements ADVANCED STRENGTH 10 minutes to build to a heavy complex on each arm: 5 Dumbbell Snatch + 5 Dumbbell Hang Clean + Dumbbell Shoulder-to-Overhead INTERMEDIATE […]

10/11/19 – Stros Baby (TMS)

WARM UP EMOM for 5min complete: 5 med ball cleans + 10 wall ball ext + 15 mountain climbers Then, Stretch Then, Coach tutorial – power cleans   ADVANCED WORKOUT In a team of 3 complete: 300 wall balls 20/14 150 power cleans 135/95 75 G2S 100/80 **1 person works at a time; 30min cap** […]

10/10/19 – Steady Helmet Riding (END)

WARM UP 200m run + 20 jumping jacks + 10 squat complex‚Äôs Then, Stretch Then, Coach tutorial – below complex   ADVANCED STRENGTH E2MOM for 10min complete: 10 BB good mornings + 10 BB curl & press +10R/10L single leg glute raises 45/35 INTERMEDIATE STRENGTH E2MOM for 10min complete: 10 BB good mornings + 10 […]

9/18/19 – Happily Ever After (STAT)

WARM UP EMOM for 3min complete: 5 BB deadlifts + 5 BB hi pulls (knee) + 5 up downs + 10 mountain climbers Then, Stretch Then, Coaches tutorial – power clean ADVANCED STRENGTH Take 12min to work up to heavy triple power clean INTERMEDIATE STRENGTH Take 12min to work up to heavy triple power clean […]

9/17/19 – OK we Shall (TST)

WARM UP Coaches dynamic warm up Then, Stretch Then, Shuttle effort – 1x ADVANCED SPEED 5m shuttle + 10m shuttle + 15m shuttle + 20m sprint **5x – rest as needed; all out effort; times available** INTERMEDIATE SPEED 5m shuttle + 10m shuttle + 15m shuttle + 20m sprint **5x – rest as needed; all […]

9/16/19 – Our Week (INTVLS)

WARM UP With a band at mid shin complete, EMOM for 5min complete: 8 BB back squats + 6 good mornings + 4R/4L banded side steps Then, Stretch Then, Back squats – 10, 8, 6, 2×4 ADVANCED STRENGTH Back squats – 5@65%, 5@75%, MXE@85% **all based off 90% of 1RM** INTERMEDIATE STRENGTH Back squats – […]

9/14/19 – Coming Along (END)

WARM UP 8 BB back squats + 8 S2OH + 16 jumping jacks – 4x Then, Stretch Then, Coaches tutorial – getting to back rack ADVANCED WORKOUT 16-14-12-10-8 Back squats 135/95 Burpees V-tucks **NFT; try to find a pace w/o resting** Then, Cool down with: 500m row INTERMEDIATE WORKOUT 16-14-12-10-8 Back squats 95/65 Burpees V-tucks […]