Blog

deadlift strength cycle start

Thursday – January 10, 2019 – 190110 Context: Practice – Row pacing Dynamic Warm Up Option: 2 min jump rope, then 3 sets of 10 wall ball, 10 kb SDHP or one-handed muscle cleans, 10 squat jumps, 10 ring rows, then 3 sets of 5 with an empty bar: straight leg deadlifts, bent [...]

testify

Wednesday – January 09, 2019 – 190109 Context: Practice – Using your abs to control the midline (on everything) Dynamic Warm Up Option: 3 rounds: 8 air squats, 8 kip swings, 8 push-ups, 2 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), [...]

wittman

Tuesday – January 08, 2019 – 190108 Context: Competition – Check your old score so you can set a plan for a solid PR! Dynamic Warm Up Option: 3 sets of 2 crab bridges, 3 inch worms, 30s plank, 8 squat jumps, then 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle [...]

hot rain

Monday – January 07, 2019 – 190107 Context: Practice – Push hard on the push presses, but take today’s metcon easy Dynamic Warm Up Option: 3 sets of 5 push-ups, 5 air squats,5 ring rows, 5 deadbugextensions (each side), 5 spiderman lunges (each side). Then 5,4,3,2,1 with an empty bar: bent over row, hang muscle [...]

mario cart

Saturday – January 05, 2019 – 190105 Context: Mental Toughness – Can you be honest with yourself and your team about your abilities? Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: shoulder Skill Practice Warm Up: Spend 10 minutes working on kipping progressions, focusing on pull ups and bar muscle ups. [...]

the cut scene

Friday – January 04, 2019 – 190104 Context: Practice – Do not ‘max out’ today. Save it for testing day! Dynamic Warm Up Option: 3 sets of 3 inch worms, 2 crab bridges, 5 push ups, 5 side lunges per leg, 100ft suitcase or overhead carry. Then 3 sets of [...]

fight gone bad

Thursday – January 03, 2019 – 190103 Context:  Competition – Have a plan to set a PR Dynamic Warm Up Option: 2 min row or jump rope, then 3 rounds of 10-20m kb suitcase carry, 10 goblet squats, 5L/5R single arm kb push presses, 10 kb SDHP, 5L/5R bird dogs, [...]

ape hangers

Wednesday – January 02, 2019 – 190102 Context: Practice – Do not go up in weight unless your form is ideal Dynamic Warm Up Option: 5 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings on the pull up bar, then 3 sets of [...]

Tabata-ish

Today will have a 5:30, 8:30 and 9:30am classes. Closed New Years Eve Evening and closed New Years Day. Monday – December 31, 2018 – 181231 Context: Practice Dynamic Warm Up Option: 3 rounds of 5 air squats, 5 ring rows, 2 crab bridges, 2 inch worms, 5 push-ups. Then 5,4,3,2,1 of [...]

scully & mulder

Saturday – December 29, 2018 - 181229 Context: Practice – Good bench spotting practices Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: Shoulder Skill Practice Warm Up: none. Strength: Bench Press Super Set: none Metabolic Conditioning: “Scully and Mulder” AMRAP in 20 min - Team WOD - with a partner 30 Bench Press (Health: 35lb/ Athletic*: 65lb/ [...]