Month: June 2018

written by Coach Ashley Greig Hi, I’m Ashley and I LOVE ice cream!!! Oh…you knew? Was it my spreadsheet of ice cream sandwiches that gave it away? Ice cream is my biggest vice. When it comes to sweet treats I have an all or nothing mentality. For me a serving size means the whole container… Read more »

June 29th Weightlifting Bench Press (8-8-8-8-8) Do 5 dragons after each set. DB Bench Press (6-6-6-6-6) Do 5 dragons after each set. Metcon Metcon (Time) 1k Row then: 15-12-9 D-ball over the shoulder Burpees Metcon (Time) Bike a mile then: 15-12-9 Heavy russian KBS Burpees Cash Out Metcon (Time) 125 Ab-mat sit-ups

June 28th Skill Metcon Pistols and TGU Split squat (8-8-8-8-8) Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# 15 minute time cap.

June 27th Weightlifting Snatch (3-3-3-3-3-3) Up to 70% Power Snatch (3-3-3-3-3-3) Up to 70% Metcon Metcon (Time) 3 Rounds: Run 800m 35 Deadlift 205/135# 5 Rope climbs Metcon (Time) 3 Rounds: Run 800m 35 Deadlift 115/75# 15 K2E (If rope isn’t avalible for get ups)

June 26th Gymnastics Metcon (AMRAP – Reps) Gymnastics pulling: Kipping pull up review Toes to bar or rings *Finish with 3 mins of max pull ups Score is reps of pull ups in 3 minutes Metcon Metcon (Time) 3 rounds: 40 Box jump 24/20in 20 HSPU Metcon (Time) 3 rounds: 40 Box jump 20/12in 20… Read more »

June 25th Weightlifting Clean and Jerk (3-3-3-3-3-3) Up to 70% Power Clean and Push Jerk (3-3-3-3-3-3) Up to 70% Metcon Metcon (AMRAP – Rounds and Reps) 9 minute amrap: 7 Push ups 14 KBS 53/35# 21 Lunges

June 23rd Skill Metcon Agility stations: 1 minute per station Hurdles Ladder Ball slams Sledgehammer Metcon Metcon (Time) 3 Rounds: 30 DB snatch 50/35# 20 Push ups 60 DU Then right into: 125m Walking lunges

June 22nd Weightlifting Metcon Coach Led Split Jerk Practice *PVC *Bare bar *Build Metcon Metcon (Time) 3 Rounds: 15 OHS 75/55 400 Meter Run 15 OHS 75/55 4 Rope Climbs Metcon (Time) 3 Rounds: 15 DB front squat 400 Meter Run 15 DB front squat 10 Pull ups

June 21st Skill Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon 3 rounds 1 minute DU Progressions: Singles Building singles 2 singles 1 double or Du attempts 1 minute Ab-mat sit-ups Metcon Metcon (AMRAP – Reps) Inverse Tabata 10sec work 20 rest: Sled Burpees Machine (cals) Metcon (AMRAP – Reps) True Tabata 20sec work 10 sec rest… Read more »

Written by Elijah Christie            You know your diet needs some work, but where do you start? There is so much info out there, diets to follow, things to cut out, foods to add in. It really seems like mission impossible. So how do we simplify, and break this up into… Read more »