Blog

Fast Burn

Monday – December 4, 2017 - 171204 Context: Competition – Go for the fastest time on the metcon and remember to log it! Dynamic Warm Up Option: 3 sets of 2 crab bridges, 3 inch worms, 30s plank, then 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, front squat, shoulder [...]

The Conga Trio

Saturday – December 2, 2017 - 171202 Context: Competition   - Using teamwork to get a good score Dynamic Warm Up Option: Coach choice Mobility: Hip Skill Practice Warm Up: Spend 10 minutes working up to a challenging deficit (1-2") deadlift (70-80% of max DL) or perform 5 reps on the minute for 5 minutes [...]

Love the Way You Lie

Friday – December 1, 2017 - 171201 Context: Practice – choosing the right number of sets and reps when doing 1 minute intervals Dynamic Warm Up Option: 2 rounds of: 5 pvc pass throughs and 5 pvc OHS. Then 3 sets of 5 with an empty barbell: Good mornings, back squat, behind the [...]

Emotional Leftovers

“Leftovers” As we go through life (and especially the holiday season), most of you will probably eat foods and drink drinks that your body isn’t used to processing (especially in quantity), and more than likely you aren’t going to get the best sleep because of it (especially if you had [...]

Comrade Detective

Thursday – November 30, 2017 - 171130 Context: Practice -   Using your abs (on everything) Dynamic Warm Up Option: '"Moscow" KB warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob – Video Here Mobility: Hip Skill [...]

Del

  Wednesday – November 29, 2017 - 171129 Context: Competition   - Hero workout! Go hard and get your best score Dynamic Warm Up Option: 100m run with medball sharing with partner or 2 min jump rope. Then 2 sets of: 10 ring row, 10 push-ups, 10 lunge steps, 30s plank. Mobility: Shoulder Skill Practice [...]

Open 13.2

Tuesday – November 28, 2017 - 171128 Context: Mental Toughness – Try to do a lot of unbroken sets Dynamic Warm Up Option: 10 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings on the pull up bar, then 3 sets of 5: straight leg deadlifts, hang muscle clean, front [...]

Baby 17.2

Monday – November 27, 2017 - 171127 Context: Practice -   Make every rep count. If the form is sketchy, or you didn’t complete the rep, don’t count it. Dynamic Warm Up Option: 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, shoulder press, then 2 sets [...]

Alexander’s Gordian Knot

Saturday – November 25, 2017 - 171125 Context: Practice – practicing the movements before the workout starts, and watching your partners to help with good form. Dynamic Warm Up Option: 2 sets of 4 'golf ball pick ups' per side, 4 spider man lunges then 3 sets of 5 kettlebell 'halos', 5 goblet [...]

Clove Hitch

Friday – November 24, 2017 - 171124 Context: Practice – How much rest between sets of lifting (usually 2-3 min) Dynamic Warm Up Option: Coach’s choice Mobility: Shoulder Skill Practice Warm Up: None Strength: 3x4 and 3x3 Front Squat or front box squat 5 of 13 (3 sets of 4 reps and then 3 sets of 3 [...]