Monthly Archives: September 2014

10.1

10.1 Group Stretch Warm Up – 3 rounds – 30 sec each Air Squats Sit-Up’s Push-Up’s Strict Press – 20min to complete 1×5@35% – 1×5@55% – 1×5@65% – 1×5@75% – 1×5+AMRAP@85% 5 RFT 7 Hang Power Cleans – 40% 1rm … Continue reading

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9.30

9.30 Group Stretch Warm Up – 3 Rounds – 20 sec each Plank Glute Bridge Hold Good Mornings Wall Facing Squats Deadlift – 20min to complete 1×5@35% – 1×5@55% – 1×5@65% – 1×5@75% – 1×5+AMRAP@85% 12min AMRAP 12 Ab Mat … Continue reading

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9.29

9.29 Group Stretch Warm Up – 4 Rounds – 20 sec each Hollow Body Rocks Super Man Push-Up Air Squat Power Snatch – 20min to complete 1×5@35% – 1×5@55% – 1×5@65% – 1×5@75% – 1×5+AMRAP@85% 21-15-9 Thrusters (95/65) – Light … Continue reading

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9.27

9.27 – Free Community Workout – Bring a friend, or 2 Stretch Movement Prep Coaches choice Stretch.

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9.26

9.26 Group Stretch/Warm Up – Coaches Choice Robert -vs- Chase -vs- Heath -vs- The World No Time Cap 50 Wall Balls (20/14) 40 Push Ups 30 Dips 20 Hang Clean (95/65) 10 Burpees 20 Push Press (95/65) 30 KB Swings … Continue reading

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9.25

9.25 Group Stretch Warm Up – 3 Rounds – 60 feet Bear Crawl – Down Burpee Broad Jump – Back Burgener Warm Up – Drill Speed, as well as Hip and Foot positions 4 Hang Power Clean – EMOM 8 … Continue reading

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9.24

9.24 Stretch Warm Up – 3 rounds – 20 sec each Push Up’s Sit Up’s Hollow Body Rocks Pull Up Work 2 Rounds – Tabata Style – 1min work – 10 sec rest 2 Athletes per station – Score total … Continue reading

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9.23

9.23 Group Stretch 400M Run Push Press – 5-5-5-3-3-3-1-1-1-1-1 – Start at 50% and finish at 90-100% – 20 min to complete 8min AMRAP 12 T2B 10 Ring Dips 08 Power Snatches (95/65) Medium Scale 4 min Tabata – Hand … Continue reading

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9.22

9.22 Group Stretch Warm Up – 10 min AMRAP Double Unders 2 Back Squat – EMOM 10 Min – 75% 1rm Death By Burpee’s (15min Cap) + 1 Burpee EMOM till you can’t (or Puke ;)) Then 100 Sit-Up’s for … Continue reading

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9.20

9.20 Stretch Movement Prep Coaches choice Stretch.

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