Month: May 2018

written by Asst. Head Coach Ashley Coach Josh asked all of the coaches to write a blog for the new year. Some of you may have read part 1 of my post and are hoping I will finally tell you what my new goals are. I will, but a few things have happened in my life that are… Read more »

June 1st Weightlifting Deadlift (5RM) Metcon Metcon (AMRAP – Reps) 6 rounds (3 of each movement) 2 min work 1min rest Burpee box jump overs 24/20in Row/ Bike/ Ski

May 31st Weightlifting Metcon Coaches Core Circuit Back Squat (5RM) Make up lift Bench Press (5RM) Make up lift Metcon Metcon (Time) 5 Rounds: 200ft Shuttle run (4×50) 12 Thrusters 75/55# 12 Pull ups Metcon (Time) 5 Rounds: 200ft Shuttle run (4×50) 12 Wall balls 12 Jumping pull ups

May 30th Weightlifting Bench Press (5RM) Metcon Metcon (Time) 2 Rounds w/DBs 50/35# 25 Deadlifts 25 K2Es 20 Hang power cleans 25 Ring dips 15 S2OH 5 Rope climbs Metcon (Time) 2 Rounds 25 Deadlifts 25 Knees to chest 20 Hang power cleans 25 H.R. push ups 15 S2OH 5 Rope get ups

May 29th Weightlifting Back Squat (5RM) Metcon Metcon (AMRAP – Reps) 8 minute amrap: 3 OHS 95/65# 30 DU 6 OHS 30 DU 9 OHS 30 DU … Continue adding 3 reps to your OHS each round. Metcon (AMRAP – Reps) 8 minute amrap: 3 Goblet squats 50 Single unders 6 Goblet squats 50 Single… Read more »

May 28th Warm-up Warm-up 3 minute easy jog then: 4 Rounds: 5 Inchworms into cobra 10 Scorpions 10 Lunge with knee to chest 20 Jumping jacks 1 Minute plank or hollow hold Metcon Metcon (Time) 20-1 reps of: Burpees Sit ups 20 burpees and 20 sit ups then 19 of each then 18 of each… Read more »

May 26th Warm-up Warm-up *2 minute Jump rope *3 Rounds: 5 Burpees 5 Inchworms into scorpions 10 Lunges (each leg) 10 Straight arm pull ups or beat swings 20 Sit ups Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body… Read more »

May 25th Warm-up Hinshaw Warm Up *Walking pace: High knee karaoke Over the hurdle Knee to chest Figure 4 Lunge Lunge with torso twist Toe touch march *Building pace: High knee Butt kicks Straight leg Side step Side step jumping jack Sitting arm swings Standing arm swings *Walking pace: Toes out walk Toes in walk… Read more »

May 24th Gymnastics Handstand Push-ups (45) 45 Reps for time Rope Climb (1-1-1-1-1-1) Metcon Metcon (AMRAP – Reps) 6 minute stations: -KB move -Burpee box jumps -G2OH 135/95/65# 1 minute rest between stations

May 23rd Weightlifting Metcon (Weight) E2MOM for 6 rounds: Power snatch Hang snatch 2 OHS Metcon (Weight) E2MOM for 6 sets: 2 Power snatch + 1 tempo OHS (3-3-1) Metcon Metcon (AMRAP – Reps) "24" Alt EMOM 1 Sled push 135/90# 20 Russian KB swing 70/53# 15 Ball slams 40/25# Start with a score of… Read more »