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fast burn

Monday – November 5, 2018 – 181105 Context:  Competition – Check your old score and notes before going into the metcon. Try a different strategy to improve your score! Dynamic Warm Up Option: 2 min jump rope, then 3 sets of 10 wall ball, 10 kb SDHP or one handed muscle cleans, 10 [...]

the conga trio

Saturday – November 3, 2018 - 181103 Context:  Competition – Have a strategy with your teammates Dynamic Warm Up Option: Coaches Choice – Fun warm up games playlist Mobility/Activation/Prehab: hip Skill Practice Warm Up: Spend 10 minutes working up to a challenging deficit (1-2") deadlift (80-90%) or perform 5 reps on the minute for 5 [...]

castle in the clouds

Friday – November 2, 2018 - 181102 Context: Practice – Keeping the shoulder presses and the ring rows strict (squeeze the butt and the abs) Dynamic Warm Up Option: 3 rounds: 8 ring rows, 8 push-ups, 8 lunge steps, 2 crab bridges, 2 inch worms, then 3 sets of 5 with an empty [...]

comrade detective

Thursday – November 1, 2018 - 181101 Context: Practice – Using your abs on squats and db presses Dynamic Warm Up Option: 3 rounds of 20-30m farmer carry, 10 goblet squats, 5 boot strappers, 10 'halos', 10 Russian swings, 15 jumping jacks Mobility/Activation/Prehab: hip Skill Practice: Perform 3 sets of Lsit 10-30s long each, [...]

house to house

Wednesday – October 31, 2018 - 181031 Context: Practice – Having fun with the ‘change it up’ version Dynamic Warm Up Option: 2 min jump rope, then 3 rounds of 10-20m single arm OH carry (each arm), 10 ring rows, 10 push ups, 10 side lunges, 10 hollow rocks, 3 inch worms Mobility/Activation/Prehab: shoulder [...]

open 13.2

Tuesday – October 30, 2018 - 181030 Context:  Competition – Go head to head with someone else in class or pick a score to try to beat it. Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 2 inch worms, 2 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the [...]

time after time

Monday – October 29, 2018 - 181029 Context: Mental Toughness – Push hard every minute! 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 sets of 5 with an empty bar: [...]

Alexander’s Gordian Knot

Saturday – October 27, 2018 - 181027 Context: Practice – Just because you teammates are ‘waiting’ for you, it isn’t a license to move with sloppy form Dynamic Warm Up Option: Coaches Choice – Fun warm up games playlist Mobility/Activation/Prehab: hip Skill Practice Warm Up: None. Strength: None. Super Set: None. Metabolic Conditioning: “Alexander's Gordian Knot” 30 [...]

clove hitch

friday – October 26, 2018 - 181026 Context: Practice – Hip drive in relation to jerks and to Russian swings 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 [...]

tyrian

Thursday – October 25, 2018 - 181025 Context:  Competition – Avoid pacing the round too much. Make sure you need that 3 minutes every round! Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds: 8 reverse lunge steps, 8 push-ups, 8 ring rows, 8 goblet squats, 8 sit [...]