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fast burn

Friday – August 17, 2018 - 180817 Context:  Competition – Pacing the row for best score Dynamic Warm Up Option: 2 min row/airdyne or jump rope, then 3 sets of 10 kb swings, 10 kb overhead squats, 100' suitcase carry, then 5,4,3,2,1 with the empty bar: snatch grip deadlift, hang muscle snatch, rack [...]

dead giveway

  Thursday – August 16, 2018 - 180816 Context: Practice – Take a moment for everyone to talk about WHY they train Dynamic Warm Up Option: 3 sets of 2 crab bridge and 10-15 hollow rocks, 8 air squats, then 3 sets of 5 with an empty bar: shoulder press, push press, [...]

park ninja

Wednesday – August 15, 2018 - 180815 Context: Practice – Training ‘core’ strength with static drills vs spine flexion drills 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 [...]

the chief

Tuesday – August 14, 2018 - 180814 Context:  Competition – Go hard on hero workouts! 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 muscle clean, [...]

Soft Sand

Monday – August 13, 2018 - 180813 Context: Practice – Shoulder mobility and overhead movements (using the skeleton to support the load vs muscles) Dynamic Warm Up Option: 3 rounds of: 5 pvc pass throughs, 5 pvc OHS, 5 monkey or kip swings. Then 3 sets of 5 with an empty barbell: Goodmornings, [...]

Fantastic Four

Saturday – August 11, 2018 - 180811 Context: Practice – Don’t rush your form just because your team is waiting for you Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: Hip Skill Practice Warm Up: none Strength: none Super Set: none Metabolic Conditioning: “Fantastic Four” 30 min AMRAP (as many rounds as possible) - teams of 4 [...]

Del

Friday – August 10, 2018 - 180810 Context:  Competition – Logging your workouts (especially benchmarks) Dynamic Warm Up Option: 3 sets of 2 crab bridge and 10-15 hollow rocks, 8 air squats, then 3 sets of 5 with an empty bar: shoulder press, push press, push jerk, reverse lunge Mobility/Activation/Prehab: shoulder Skill Practice Warm [...]

Get Krunked

Thursday – August 9, 2018 - 180809 Context: Practice – Making a weight jump during the strength focus (how much?) Dynamic Warm Up Option: 3 rounds: 8 ring rows, 8 push ups, 8 goblet squats, 2 crab bridges, 2 inch worms, then 3 sets of 5 with an empty bar straight leg deadlifts, [...]

Go on the Row

Wednesday – August 8, 2018 - 180808 Context:  Competition – Pick someone to go ‘head to head’ with and ‘winner’ puts the other person’s stuff away. Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds: 8 reverse lunge steps, 8 kip swings, 8 goblet squats, 8 sit ups, [...]

Saw Red

Tuesday – August 7, 2018 - 180807 Context: Practice – Proper scaling for the best workout. 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 goblet squats, 12 kb kickstand rows (6L/6R), 16 single leg [...]