Warm up: plyos and dynamic stretch
Skill: wall ball
Strength: 3×7 jerk press
WOD: as many rounds as possible of 10 sit-ups / 15 push-ups / 10 sit-ups / 30 air squats.
Majority of guys did 5-6 rounds.
Great work guys! Making sweat angels!!
-Dynamic warm up.
Mobility: H2T stretch 5 min.
Skill: 3 sets of best pushups.
Strength: 3×5 KB swings
25 KB upright row
50 thrusters 5-15lb/15-20lbs DB
Cool down: 5 min stretch
Jack L: 5:11
Big T: 5:14
Jack Win: 4:42
Warm up: 10 min elyp
Mobility: H2T stretch and foam roll 7 min.
Strength: deadlift 3×5 deadlift. 225-245-255
7 rounds FT:
25lbs DB Thrusters -7 reps
7 rope pull downs 80lbs
Cool down: 5 min swim
Beautiful fall day for some speed and agility work.
-5×40 warm up sprints
-10yard plyo with 10yd sprint
High knees, butt kickers, power slides, 3 step and 5 step start
Mobility: Head to Toe stretch
First Quarter: Agility ladders with 1 foot, 2 feet, buzz saw, straddle hops, cross country skier, icky shuffle, explosive lateral icky.
Second Quarter: 3×40 leash dragging partner sprints
Third Quarter: 3 sets of down and back partner sprints with 10 push-ups, air squats and Abmat sit-ups on between.
Fourth Quarter: 4 sets 4 corner sprints. Sprint first cone and jog 3. Rest one minute. Sprint 2 cones, jog 2 cones. Rest one minute. Sprint 3 cones, jog 1. Rest one minute. Sprint 4 cones.
Cool down: Sampson stretch, legs and shoulders.
Gotta say AWESOME JOB by everyone tonight. Tonight’s workout was one of the hardest we do. Great work everyone. Again as far as tomorrow (Tuesday) goes please remember to 1)hydrate 2)protein 3)rest 4)cardio and 5)stretch.
Warm up: Agility ladder with 5yd sprint
Mobility: Head to toe stretch. Neck, shoulder, hips. Back and core stretch.
Skill: Go over entire workout, forms and tips.
WOD: 1 minute of-
-box step ups
Cool down: long stretch incl Sampson and shoulders
John-371 – highest score
Team total- 2583 reps!! Great work!
Today’s very challenging workout:
Warm up: 300m jog
Mobility: 5 point shoulder progression, neck stretching and foam rolling.
Strength: 3×10 weighted walking lunges and 3×5 assisted pull-ups!
WOD: 4 rounds of jumping rope 100 times / 20-15-10-5 weighted step ups and Abmat sit-ups. Finish with 100 jump ropes.
Totals: 50 step-ups, 50 sit-ups and 500 jump ropes.
Cool down: 5 min walk and cool down stretch.
Recovery: hydrate, protein, sleep.
Meeting: today’s goals- excitement of the known. Training for the unexpected.
Warm up/Mobility: Agility ladders and H2T stretch. Shoulder mobility.
Strength/Skill: 3×7 DB thrusters
– 95#/115# deadlifts
3 rounds of:
-1/4 mile run
-21 15#/20# KB swings
-12 TRX pull-ups
Cool down: Sampson Stretch, butterfly, core twist, shoulder beach stretch
Tonight was a fun and energetic night of training! All the athletes were motivated and working hard. It’s nights like tonight that I love coaching. Thank you athletes and thank you Jay Vartanian and Total Fitness!