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black swan

Saturday – September 22, 2018 - 180922 Context: Practice – Sled push ‘best practices’ Dynamic Warm Up Option: Coaches Choice – Fun warm up games playlist Mobility/Activation/Prehab: shoulder Skill Practice Warm Up: Spend 8 minutes working on kipping drills for kipping pull ups and bar muscle ups Strength: None Super Set: None Metabolic Conditioning: “Black Swan“ 20 [...]

even keel

Friday – September 21, 2018 - 180921 Context: Practice – Rowing form (and pacing for ‘longer’ rows) Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 3 inch worms, 3 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang [...]

you be illin’

Thursday – September 20, 2018 - 180920 Context:  Competition – Look up your old score before doing this metcon Dynamic Warm Up Option: 3 rounds of 5 air squats, 2 crab bridges, 2 inch worms, 5 push ups. Then 5,4,3,2,1 of straight leg deadlift, hang power clean, shoulder press, thruster Mobility/Activation/Prehab: hip Skill Practice: [...]

st basil’s

Wednesday – September 19, 2018 - 180919 Context: Practice – Go ‘heavy’ on the jerks, but only if your form is dialed in Dynamic Warm Up Option: 3 sets of 50 single unders or 30 double unders, 10 push ups, 10 sit ups, 10 ring rows. Then 3 sets of 5 with the [...]

thanks for the memories

Tuesday – September 18, 2018 - 180918 Context: Practice – strict means strict, and full body tension Dynamic Warm Up Option: 2 sets of 10 ring rows, 10 push ups, 10 air squats, 10 jumping jacks. Then 3 sets of 5 reps of each with an empty barbell: single leg deadlift, shoulder press, [...]

hall of mirrors

The Flatlander Kids! Monday – September 17, 2018 - 180917 Context:  Competition – Call out your target score before the workout and try to beat it Dynamic Warm Up Option: “Novo” Kb Warm Up Flow, 2 rounds: 16 single arm single leg deadlift (8L/8R), 12 kb floor press with sit up (6L/6R), 8 [...]

Don and Sancho

Saturday – September 15, 2018 - 180915 Context: Practice – Be ‘smart’ about the deadlift load today Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds: 8 reverse lunge steps, 8 push-ups, 8 goblet squats, 8 sit ups, 8 banded good mornings, 10-20m farmer carry Mobility/Activation/Prehab: hip Skill Practice [...]

ghosts n stuff

Friday – September 14, 2018 - 180914 Context:  Competition – Strategically break this one up for your best score Dynamic Warm Up Option: 3 sets of 5 push-ups, 5 air squats, 5 deadbug extensions (each side)- https://youtu.be/rbemelnkHag, 5 Spiderman lunges (each side). Then 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, [...]

14.5 open

Thursday – September 13, 2018 - 180913 Context: Mental Toughness – Grit this one out with the most advanced version possible Dynamic Warm Up Option: 2 min jump rope, then 2 rounds of 10 air squats, 2 crab bridges, 2 inch worms, 5 push-ups. Then 5,4,3,2,1 of straight leg deadlift, hang power clean, [...]

soft top

Wednesday – September 12, 2018 - 180912 Context: Practice – Who should be doing snatches in metcons (and who shouldn’t) Dynamic Warm Up Option: 400m run with med ball or 3 min jump rope, then 3 sets of 5 ring rows, 10 push-ups, 15 air squats, then 2 sets of 3 inch worms, [...]