by abegayleisip | Jun 22, 2022 | Uncategorized
Week 2 Day 4SkillPull-ups + Row (Max reps)4×3 Strict Pull ups Jumping pull ups for scaled athletes with 3 second negative Super Set with 4×10 Pendlay Rows Athletes should pick a weight they can complete unbroken. Rest 60-90 seconds after completion of...
by abegayleisip | Jun 16, 2022 | Uncategorized
Week 1 Day 5MetconSkillRope Climbs (Max reps)10 Minutes to practice and warmup Rope Climbs. New Athletes will learn how to properly use legs and practice footwork. Advanced athletes will use this time to warm up Rope Climbs for the metcon.MetconMetcon (AMRAP –...
by abegayleisip | Jun 15, 2022 | Uncategorized
Happy Birthday, Hayes!!!
by abegayleisip | Jun 14, 2022 | Uncategorized
Week 1 Day 3StrengthFront Squat (4×4)Work at 65-75% Resting 60-90 seconds between setsWeightlifting should take no more than 20 minutes to completeClean Grip Deadlifts (4×4)Working at 70-80% of 1rm DeadliftPractice hook grip here. Not only building deadlift...
by abegayleisip | Jun 13, 2022 | Uncategorized
Week 1 Day 2StrengthClean Complex (Weight)Spend 8-10 Minutes Drilling Clean & Jerk then… 10 min EMOM 1 Power Clean + 1 Hang Squat Clean + 1 Jerk Building as you go but DO NOT EXCEED 80% Our focus is completing the complex with good form. Score your heaviest...
by abegayleisip | Jun 12, 2022 | Uncategorized
Week 1 Day 1StrengthBack Squat (4 set by 5 Reps)First 2 Reps have a 3 Second Tempo Down Super Set with Banded Hamstring Curls (4×10) MetconMetcon (Time)"DT+" (5 rounds for time) 200 M Run 1 Round of DT 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to OH...
