Posted by & filed under Workout of the Day.

WORKOUT OF THE DAY:
Dynamic Warmup: Minute 0 – 20
Coaches’ Choice Group Dynamic Warm Up
Shoulders, Hips & Hamstrings
2 Minutes of Hollow Body Hold tabata (20 Seconds on / 10 Seconds off)

Strength: Minute 21 – 35
10 – 10 – 10 Strict Press

Start with an empty bar and complete 1 set of 10 reps with an empty bar.

Then increase the load to about 50-60% of 1 rep max with smaller warm up reps. Then begin your first working set to follow up with increasing the load over the next 2 sets or 10.

Workout: Minute 36 – 50
2 Rounds of 4 Minute AMRAPs with 2 minute rest between rounds

Buy in with 3 Rope Climbs – Modify 2 Laydowns = 1 Rope Climb
Then complete as many rounds possible

6 Alternating Dumbbell Snatch 35 / 50
12 Burpees

Score: Total rounds and reps from the Couplet

RX PLUS CLASS
A. Gymnastics EMOMx10
Odd: 6 alt pistols (Modify as needed to keep reps and depth)
Even: 4 DB Snatch with switch in air (working on this skill)+:20 Sec Hollow Rock

B. CP Battery Work
EMOMx10 Min
3 Power Clean and Jerk @ 70%

C. For Time
50 Burpee box jump over
12 Chest-To-Bar Pull up
20 DB Walking Lunge (55/35Lbs or 24/32kg)
25 Burpee box jump over
9 Chest-To-Bar Pull up
16 DB Walking Lunge
10 Burpee box jump over
6 Chest-To-Bar Pull up
10 DB Walking Lunge
5 Burpee box jump over
3 Chest-To-Bar Pull-up
6 DB Walking Lunge

20 Min Time Cap
Accessory A. Strength Track Week (3 of 6)

5 sets
5 weighted pull ups @ 70% of week 1s weight
8 1 arm landmine press e.a arm https://www.youtube.com/watch?v=L1NQ0ER4BoQ
10 Elevated ring rows

Accessory B. Endurance Track Week (4 of 6)

Row
3 sets
1k row @ 4 sec faster than 5k split pace
4 min rest between sets

FITNESS CLASS
Complete 3 Rounds of 1 Minute max reps with a decreasing Rest (1 Minute rest in the first round, 30 second rest in the second, and no rest in the final round):

Rope Climb / Lay downs
30 Second Dumbbell Push Press / 30 Second Front Rack Hold
Burpees Bar touch
30 Second Dumbbell Snatch / 30 Second Supine Bridge

Posted by & filed under Workout of the Day.

WORKOUT OF THE DAY:

Dynamic Warmup: Minute 0 – 20
Coaches’ Choice Group Dynamic Warm Up
Hips, Shoulders & Wrists
Banded Walk 30’ Lateral and 30’ Forward and Backward

Sandbag Skill: Minute 21 – 30
Practice Proper Sandbag Carry Technique

Focus on setting the bag up so the weight will sit at the bottom of the bag. Once the weight is up in the arms, you should be able to hold the bag across your chest and stomach (Which will make it really hard to breathe) while keeping your Upper back down to butt engaged.

Keep steady walking pace with a controlled stride. This will help so your core doesn’t break down and end up with a smoked back.

During the Workout, it is ok and expected to have to set the sandbag down for a quick break.

Workout: Minute 31 – 60
For time:

200m Bear Hug Carry
then 4 rounds of:

2 Wall Walks – Modify with 2 rounds of 10’ Forward & Backward Bear Crawl – Scale up 20’ Handstand walk
12 Med Ball Squat Cleans 14 / 20 – Scale up with 20 / 30
12 Toes to Bar – Modify with 18 Strict Sit ups

Then:
200m Bear Hug Carry

Score: Total time

Posted by & filed under Workout of the Day.

WORKOUT OF THE DAY:

Dynamic Warmup: Minute 0 – 15
Coaches’ Choice Group Dynamic Warm Up
Hips, Shoulders & Wrists
Banded Walk 30’ Lateral & 30’ Forward and Backward
2 Rounds of Barbell Warm up
3 Muscle Cleans – Position 1
3 Power Cleans – Position 1
3 Power Clean + Squat – Position 2

Strength: Minute 16 – 40
Power Clean 2-2-2-2-2-2-2 (7×2)

Once you warm up to about 60%, begin to increase the load and see how high you can go.

Any rep caught in a split or ‘super’ wide stance will not count, but does count as one of your attempts

Workout: Minute 41 – 60
Complete 3 sets of 3 minute AMRAPs with a 1 minute rest between each set:

Start each set with a 30 second max calorie with shoulders only on the Bike,

Then with the remainder 2:30 minutes, complete as many rounds possible of:

6 Dumbbell Deficit Push-ups – Modify by going the the knees or using a Band around your waist.
12 Dumbbell Push Press 30 / 45
18 Alternating Leg Box Step ups 20” / 24”

Score A: Total Calories
Score B: Total Rounds & Reps

FITNESS CLASS
Complete 3 Rounds of 1 Minute max reps with a decreasing Rest (1 Minute rest in the first round, 30 second rest in the second, and no rest in the final round):

Bike
Dumbbell Deficit Push ups
Renegade Rows
Box Step up