EMOM

“CT Fletcher” Thursday 2/26/15

Warm Up mini band, PVC, and barbell drills We will work for 10 min on the squat clean skill using the mini bands, PVC, and barbell. Strength – “CT Fletcher” The strength is the workout today, so get heavy with it! orange/black every 2 minutes for 20 minutes: 3 squat cleans with 3 sec pauseREAD MORE

“Goat EMOM” Thursday 2/19/15

Warm Up/ Mobility/Skill 1. 800 m run / 1000 m row 2. 5 min foam roll 3. Calisthenics 4. Coach led stretching – 10 min 5. 10 min to get equipment and work on your goat We are going to start with a long run or row to get the blood pumping, and then whenREAD MORE

“Maya Angelou” Tuesday 2/17/15

Strength strict press: 5×5 building in weight The weight should build, and you should make it through all sets of 5 reps. I have been seeing far too many athletes fail their reps on strength rather than putting in productive reps. Remember, the more you end in failure, the more you are preparing yourself toREAD MORE

“Joe Louis” Monday 2/16/15

Strength back squat 75% x 5, 85% x 3, 95% x 1+ (optional max out day) Max out if you dare today! All reps must make a good depth: either below parallel or as far down as your mobility will allow. Barbell free – 5×5 goblet squat MetCon - “Joe Louis” Orange 7 min EMOM: 75/55READ MORE

“Mark Felix” Friday 2/6/15

Skill squat clean technique work After working through some barbell movements to prep you and assist in your squat clean technique, we will give you some time to work toward your workout weight. I would ideally like you to attempt or hit a max weight in this complex, and then back down just slightly forREAD MORE

“Just A Little Longer” Wednesday 1/28/15

Warm Up/Mobility Foam Roll 5-10 minutes Take 5-10 minutes to roll out after getting your blood pumping. We have worked hard the past two days, so loosen up that tight tissue to get ready for 30 minutes of awesome! MetCon - “Just A Little Longer” Orange/White Every minute on the minute for 30 minutes: Minute 1:READ MORE

“Just A Little EMOM” Wednesday 1/21/15

Skill Push Press and Jerk Technique Coaches will take your through the jerk and prep you for today’s overhead work. Coaches will start with footwork, and then add in the overhead piece. The reason I want this done in that order is to emphasize the importance of your footwork for the push press or jerk.READ MORE

“Max Capacity” Wednesday 1/7/15

Skill 5 rounds of: 30 sec hand stand hold, 1 min rest Have you ever heard or thought “that looked easier on the whiteboard!?” These hand stand holds will probably leave you thinking that it looks much easier than it is. A full 30 seconds will seem like an eternity, so focus on something elseREAD MORE

“Goat EMOM” Thursday 12/18/14

Warm Up/ Mobility 1. 800 m run / 1000 m row 2. 5 min foam roll 3. Calisthenics 4. Coach led stretching – 8-10 min 5. 5 min to get equipment and work on your goat We are going to start with a long run or row to get the blood pumping, and then whenREAD MORE

“Frank Sinatra” Friday 12/12/14

Skill Overhead Mobility With this much overhead, you had better get those shoulders ready! Jerk technique footwork split vs power dip and drive Barbell free – sub DB Strength jerks: 2 reps EOtherMOM for 12 minutes This may be completed from the rack, which is why the work happens every OTHER minute, so that youREAD MORE

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