by abegayleisip | Jan 4, 2022 | Uncategorized
22Skill15 minutes for athletes to learn rope climb techniques or individual scales. For those athletes that have rope climbs, continue to develop your skill and attempt to complete the rope climbs in as few pulls as possible with the EMOM. If your rope climbs are...
by abegayleisip | Jan 3, 2022 | Uncategorized
21Weightlifting20 min to complete:Back Pause Squat (1×4)Back Squat: – Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.Front Squat (3×5)3 sets of 5 @ 70%Metcon (Time)For Time...
by abegayleisip | Jan 2, 2022 | Uncategorized
20Bench Press (5 sets: 10 reps)Barbell Incline Bench Press (4 sets: 10 reps)*Build to a moderate weight and stay the same or build across all sets. Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a...
by abegayleisip | Jan 2, 2022 | Uncategorized
20Clean and Jerk (2×10)2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk * Complete a set every minute (10 minutes) *Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20"...
by abegayleisip | Dec 30, 2021 | Uncategorized
17Shoulder Press (5 sets: 10 reps)Seated Arnold Press (4 sets: 10 reps)From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the...
