May 1, 2019 – Competition

A. Two sets of: 20 seconds of Banded Palloff Hold (Left) 20 seconds of Banded Palloff Hold (Right) 30 seconds of Banded Lateral Monster Walk (Left) 30 seconds of Banded Lateral Monster Walk (Right) 30 seconds of Single-Leg Prone GHD Plank (Left) 30 seconds of Single-Leg Prone GHD Plank (Right) 20 seconds of Dynamic Bulgarian … Read more

May 1, 2019 – Fitness

A. Every 2 minutes, for 18 minutes (3 sets): Station 1 – Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1 (non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension) Station 2 – Side Plank x 45 seconds each … Read more

April 30, 2019 – Fitness

Warm-Up. Kettlebell Halos x 10 (5 each direction) Kettlebell Windmills x 5-10 each side (slow & controlled) Single-Arm Kettlebell Row x 5-10 each side Skydivers x 15-20 Scapular Pull-Ups x 10 Assault Bike x 10 calories A. Three sets of: Lean-Away Pull-Ups x 5-6 reps @ 31X0 Rest 45 seconds Double Bent-Over Kettlebell Rows x … Read more

April 30, 2019 – Competition

A. Handstand Play Time: Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards. B. Take 15 minutes to build to a Power Clean & Jerk that is roughly 80-85% of your 1-RM Clean & Jerk and … Read more

April 29, 2019 – Fitness

Warm-Up. Ankle Dorsiflexion x 90 seconds per sideHamstring + Thoracic Stretch x 10 reps per sideThoracic Spine Isometric Holds Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward Single-Arm Kettlebell Overhead Squats (or Thrusters) x 10 per arm A. Three sets of: Front Squat x 4 reps @ 42X1 Rest 60 seconds Front-Leaning … Read more

April 28, 2019

Recovery Day A.Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 … Read more

April 27, 2019 – Fitness

Warm-Up.Full Body CARs Routine Jefferson Deadlifts x 5-10 (slow and controlled) Followed by… Three Sets:Rotational Med Ball Throws x 5 per side Wall Climbs x 2-4 Rest as needed A. In teams of three, complete as many rounds as possible in 15 minutes of: 6 Single-Arm Dumbbell Snatches 6 Burpees Rest EXACTLY five minutes, and … Read more