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hot pants

Wednesday – December 12, 2018 – 181212 Context: Practice – Overhead carries, shoulder mobility, and hip mobility Dynamic Warm Up Option: 3 sets of 5 push ups, 5 reverse lunge steps per leg, 5 ring rows, 5 golf ball pick ups per leg, 1 crab bridge for 10s. Then 3 [...]

burnt rubber

Tuesday – December 11, 2018 – 181211 Context:  Competition – Why being thoroughly warmed up before a short metcon is important. Dynamic Warm Up Option: "Moscow" KB warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, [...]

hot gristle

Monday – December 10, 2018 – 181210 Context: Practice – Pacing when doing minute intervals Dynamic Warm Up Option: 2 sets of: 10 ring row, 10 push-ups, 10 lunge steps, 30s plank. Then 2 sets of 10 kb swings, 10 goblet squats Mobility/Activation/Prehab: shoulder Skill Practice Warm Up: Spend 8 minutes working up to [...]

duel at dawn

Saturday – December 08, 2018 - 181208 Context: Practice – Using the hook grip for snatches Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: hip Skill Practice Warm Up: none Strength: none Super Set: none Metabolic Conditioning: “Duel at Dawn“ AMReps as possible in 12 minutes, 1 min rest, 12 min, count wall ball (only) 10 round trip [...]

buffalo billy

Friday – December 07, 2018 – 181207 Context: Practice – Using your abs during strict chin ups. Dynamic Warm Up Option: 200m jog with medball or 2 min airdyne, then 3 sets of 10 wall ball, 10 kb SDHP or one handed muscle cleans, 10 squat jumps, 10 ring rows, Then 3 sets [...]

the ghost

Thursday – December 06, 2018 – 181206 Context: Mental Toughness – Pushing hard to the last second of every minute. Dynamic Warm Up Option: 2 min jump rope, then 3 rounds of 5 strict burpees, 10kb swings, 5 per side kb halos, 5 boot strappers. Then 5,4,3,2,1 with the empty bar: snatch grip [...]

stovepipe

Wednesday – December 05, 2018 – 181205 Context: Practice – Muscle fiber recruitment reps (1-3) and hypertrophy reps (6-15), and how each affects development. Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 air squats, 10 ring rows, then 4 sets of 5 with an empty bar: [...]

the shed

Tuesday – December 04, 2018 – 181204 Context:  Competition – The people with the fastest times have to go last in a staggered start. Dynamic Warm Up Option: 2 min row, then 3 rounds: 8 ring rows, 8 push ups, 5 goblet squats, 8 kb swings, 5 squat jumps, 2 crab bridges, 2 [...]

wake up before you gogo

Monday – December 03, 2018 – 181203 Context: Practice – Lowering heavy weight to the shoulders safely. Dynamic Warm Up Option: 200m run with medball or 2 min jump rope, then 3 rounds of 8 squat jumps, 8 push-ups, 5 deadbug extensions (each side), 5 Spiderman lunges (each side). Then 5,4,3,2,1 of each with an empty bar: [...]

the defenders

Saturday – December 01, 2018 - 181201 Context: Practice – Speaking up before you blow up. Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: shoulder Skill Practice Warm Up: none Strength: none Super Set: none Metabolic Conditioning: “The Defenders” 25 minute AMRAP (as many rounds as possible), TEAMS OF 3 1200m row – one person working at [...]