Results For Category: "Uncategorized"
Pre Season – Phase 1.1
MondayStructure/Health1A) Sled Bear Crawl/Yoke Walk3-4 x 50′1B) Single Arm Ring Rows3-4 x 8-12 2A) Backwards Sled March/Yoke Walk3-4 x 50′2B) D-Ball Keg…
Winter Cycle Week 6
MondayStrength1A) Front Squat3-3-3-3-3-3 1B) Front to Back Press12-12-12-12-12 MobilityWall Hinge StretchFrog Stretch TuesdaySkills1 Snatch + 1 Overhead Squat Accessories1A) D-Ball Hold3-4 x…
Power Week 6
MondayMetcon“Sinecure”AMRAP 153,6,9…Strict HSPUAbwheel RolloutsCal Erg AimCore & Shoulder Endurance / Pacing MobilityWall Hinge StretchSeal Stretch TuesdayMetcon“Open 2016.1”AMRAP 208 Overhead Lunges 43/29Kg8 Bar…
Winter Cycle – Week 5
MondayStrengthStrict Press5-5-5-5-5-5 Back Squat3-3-3-3-3-3 MobilityFrog Stretch TuesdaySkills1 Power Snatch + 1 Overhead Squat Accessories1A) D-Ball Hold3-4 x 30-60 seconds1B) Single Arm Ring…
Power Cycle – Week 5
MondayStrengthEvery 2 Minutes for 30 Minutes1 Front Squat AimStrength / Focus MobilityButterfly Stretch TuesdayMetcon“ynaphipe”5 Rounds:10 Dumbbell Shoulder to Overhead 22.5/15Kg10 Toes to…
Winter Cycle Week 4
MondaySkills1 Snatch + 1 Overhead Squat Accessories1A) D-Ball Hold3-4 x 30-60 seconds1B) Single Arm Ring Rows3-4 x 8-12 at SLOW pace MobilityUnderneath…
Power Cycle Week 4
MondayMetcon“Ghostrider”5 Rounds2 Minute Interval10/7 Cal Assault BIke5 Squat Snatches 61/43KgAMRAP Chest to Bar Pull Ups -rest 2 minutes- AimPrecision / Recovery MobilityHalf…
Power Cycle Week 3
MondayMetcon“Thicc Thirty”30 Box Jumps 32/24″30 Dumbbell Front Rack Lunges30 Deadlifts 125/85Kg30 Dumbbell Front Rack Lunges30 Box Jumps 32/24″ AimPosterior Chain Development /…
Strength Winter Cycle Week 3
MondaySkills1 Power Snatch + 1 Overhead Squat Accessories1A) D-Ball Hold3-4 x 30-60 seconds1B) Single Arm Ring Rows3-4 x 8-12 at SLOW pace…
Power Cycle Week 2
MondayMetcon“Gr-Gr-Grace”30 Power Cleans 60/40Kg30 Push Jerks 60/40Kg30 Power Clean & Push Jerks 60/40Kg AimStrength, Power, Precision MobilityCrossover/Cactus Stretch TuesdayMetcon“Echo Press”Gents30 Cal Bike/20…