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bull twinkies

Friday – February 22, 2019 – 190222 Context: Competition – Using breath for recovery during the rests Dynamic Warm Up Option: 2 min jump rope or row, then 2 rounds of 10 air squats, 2 crab bridges, 2 inch worms, 5 push-ups. Then 4,3,2,1 with a light DUMBBELL one arm each side, hang [...]

beat to quarters

Thursday – February 21, 2019 – 190221 Context: Practice – It is better to work on strict pull up strength before kipping Dynamic Warm Up Option: 3 sets of 10 sit ups with legs straight, 10 kb front rack lunge steps, 10 scap pull ups, 4 inch worms. Then 5,4,3,2,1 with an empty [...]

fantompower

Wednesday – February 20, 2019 – 190220 Context: Practice – Take care to protect/save your hands Dynamic Warm Up Option: 3 sets of 50' single arm OH carry, 10 bootstrappers, 10 kb swings, 10 renegade rows, 2 crab bridges, then 3 sets of 4 with an empty barbell: bent over row, reverse lunge [...]

gadzooks

Tuesday – February 19, 2019 – 190219 Context: Practice – Take it easier today if you are ‘toasty’ from yesterday Dynamic Warm Up Option: 4 sets of 8 push-ups, 8 air squats, 8 ring rows, 8 deadbug extensions (each side), 8 spiderman lunges (each side). Mobility/Activation/Prehab: Shoulder Skill Practice Warm Up: Spend 8 minutes working on kipping [...]

18.4

Monday – February 18, 2019 – 190218 Context: Competition – Get after it today but don’t sacrifice your back or your neck Dynamic Warm Up Option: 2 min jump rope, then 3 sets of 10 wall ball, 10 kb SDHP or one-handed muscle cleans, 10 ring rows, then 3 sets of 5 with [...]

Anxious Animal

Saturday – February 16, 2019 – 190216 Context: Practice – Don’t blow yourself up on the first round or two. Dynamic Warm Up Option: 3 rounds of 20-30m farmer carry, 10 jumping squats, 10 'halos', 10 ring dips or ring push-ups, 15 jumping jacks Mobility/Activation/Prehab: Ankle Skill Practice Warm Up: Spend 10 minutes working up [...]

15.1

Friday – February 15, 2019 – 190215 Context: Competition – Lifting after metcons isn’t ideal for regular training (but can be ‘okay’ for competition tests) 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 [...]

Be Mine

Thursday – February 14, 2019 – 190214 Context: Practice – Communication is key with partner workouts (and relationships) Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds, 8 push-ups, 8 goblet squats, 8 banded good mornings, 2 crab bridges, 10-20m farmer carry, then 3 sets of 5 with [...]

holystone the deck

Wednesday – February 13, 2019 – 190213 Context: Practice – Understanding why this style of front box squat is so good for you. Front Box Squat Video Here Dynamic Warm Up Option: 2 sets of 10 reverse lunge steps, 10 sit ups, 10 ring rows, then 3 sets of 5 with an empty bar: [...]

holbrook

Tuesday – February 12, 2019 – 190212 Context: Competition – Imagine your are going to be video taped and that every rep is going to be analyzed. Dynamic Warm Up Option: 200m jog throwing medicine ball with partner or 2 min jump rope, then 3 rounds of 8 ring rows, 8 push-ups, 8 [...]