What's Going On?

August 9, 2018

8/9

Warm-up
Dynamic warm up
Metcon (No Measure)
"Jacked and tan"
30 Minute EMOM
1) Bench press x 6-8 (moderate loading)
2) 5 Pull ups + 10 Ring rows
3) 10 Bicep Curls + 10 Tricep extensions
4) :45 Plank hold
5) Run 200m

August 8, 2018

8/8

Warm-up
Warm up
Free throw shots
*Athletes will shoot a free throw shot and the coach will call out a movement and an amount of reps. If they make it, they dont have to do the movement and the next person takes a shot. If they miss, everyone serves the penalty.
Metcon (Time)
For time

August 7, 2018

8/7

Warm-up
3 Rounds
Hip activation drills
Followed by...
3 rounds
100m Run
5 Bootstrap squats
5 Yoga push ups
50m S. Arm Overhead KB walk (left)
50m S. Arm Overhead KB walk (right)
Back Squat
Every 2 minutes for 10 minutes

August 6, 2018

8/6

Warm-up
Coaches choice
Followed by...
Empty barbell warm up
Snatch complex
Snatch Complex (15 minutes)
1 Snatch
1 Hang Snatch
1 Overhead squat
*Building sets

August 4, 2018

8/4

Warm-up
Coaches choice
Metcon (AMRAP - Reps)
Teams of 3
10 Minute AMRAP
800m Run
100 Push ups
Max reps squat cleans 115/75#

Rest 2 minutes

10 Minute AMRAP
1000m Row
100 Toes to bar
Max reps Sumo deadlift high pulls 115/75#

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