What's Going On?

January 12, 2016

Warm-up

1-2-3-4-5-4-3-2-1
Walking Lunge (Each, w Twist)
Toes to Bar
Push Ups
Banded Hamstring Mobility

Weightlifting

Good Mornings 

10 Min Intro to Good Mornings
then:
EMOM 5
3 Jumping Good Mornings @ 50% BW

Back Squat 

3 Minutes of:
:15 On :15 Off
Backsquats @ 50% BW
*Rest w Bar on Back for Backsquats if possible

Metcon

Metcon (3 Rounds for reps)

January 11, 2016

Warm-up

1-2-3-4-5-4-3-2-1
Cs and Ds
Mountain Climbers
Broad Jumps
Banded Shoulder Mobility

Weightlifting

Shoulder Press (5-3-1+)

70-80-90%

Metcon (Time)

4 Rounds for Time
Run 400m
10 Power Cleans 95/65#
10 Box Jump Overs 24/20"

Open Prep

Bergeron Beep Test (AMRAP - Rounds)

EMOM for as long as possible…
7 Thrusters, 75/55
7 Pull ups
7 Burpees

Power Building

4 Min Every :20 execute 2
Deadlifts @ 80%

January 8, 2016

Warm-up

Coaches Choice

Metcon

Justin (Time)

For Time:
30-20-10
Body Weight Back Squat
Body Weight Bench Press
Strict Pull-ups

In honor of U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan, died July 24, 2012

To learn more about Justin click here
 

January 6, 2016

Warm-up

Group Foam Roll
Group Dynamic Mobility
Group Joint Mobility

Weightlifting

Weighted Pull-ups 

10 Min to Find a Heavy Weighted Pullup
**Or Kipping Pullups Instruction

Metcon

Metcon (AMRAP - Rounds)

Athletes Choice
EMOM as long as possible
1 Round of Cindy
or
5 Pullups
7 Dips
9 Wall Balls 20/14

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