by abegayleisip | Oct 28, 2021 | Uncategorized
10.15Metcon (10 Rounds for reps)Shovel and Pail 10 rounds (Every 4:00) 200m Run (Sprint)Target time each set: 35-45 seconds Time cap each set: 60 seconds Stimulus for today’s workout is high intensity. Athletes will Run 1x200m sprint on the 4 minutes for 10...
by abegayleisip | Oct 27, 2021 | Uncategorized
10.13Back Squat (8 sets: 6 reps)*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading. Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each...
by abegayleisip | Oct 27, 2021 | Uncategorized
9.22Metcon (Time) "50 Cal for Time" 3x 3 Min at Moderate Pace w/1 Min Rest 3x 40 Sec at Fast Pace/20sec at Easy Pace w/1 Min Rest 3x 2 Min at Moderate Pace w/1 Min Rest 3x 20 Sec Sprint/40 Sec at Easy Pace w/1 Min Rest
by abegayleisip | Oct 27, 2021 | Uncategorized
10.14Thruster (* Work up to a heavy single for the day ) The bar will be taken from the rig for this session. Athletes need to focus on getting a tight core and controlling the weight down. Once at the bottom, we want to see a rocket ship go off! Explode up while...
by abegayleisip | Oct 26, 2021 | Uncategorized
10.12Strict Pull Ups (8 set: 6 reps)Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more....
