Friday 11.6.20

Prep 2 Sets Elevated Hamstring Plank with Single Leg March x 20 sec Squat Twist and Reach x 10 reps Split stance Russian Kettlebell Swing x 8 reps Rotational Clean to Forward Lunge x 4 reps ( 2 per arm) Essentials A. 3 Sets Tempo Overhead Squat x 5 reps Tempo 3131 Keep at a […]

Thursday 11.5.20

Prep 2 Sets Battle rope x 30 reps Frog Squat Jumps x 10 reps Plate Pinch Farmers Carry x 50ft Essentials A. 3 Sets Bike sprint x 10/7 cal Rest 30 sec Single Unders x 20 reps Box step Up x 10 reps Burpee x 10 reps Row x 60 sec easy Rest 90 sec […]

Wednesday 11.4.20

Prep 2 sets Row x 60 sec easy Banded clam shell x 10 per side Banded monster walk x 10 step forward 10 steps backwards Dual Kettlebell split split Stance Muscle Clean x 5 reps per side Essentials A. 12 min Build to a heavy power clean complex Power clean + Hang Power clean above […]

Tuesday 11.3.20

Prep 2 Sets Row x 30 sec Single arm Kettlebell Overhead Carry x 50 Ft per arm Barbell Hang Muscle Snatch x 7 reps Essentials A. 12 Sets Snatch Deadlift x 1 reps Hang below knee Power Snatch x 1 rep Evey 45 sec *Must add weight every set* B. 3 Sets Close Grip Bench […]

Monday 11.2.20

Prep 2 Sets Bike x 60 sec Single arm single leg crossbody Plank x 15 sec per side Elevator Goblet squat x 6 reps Goblet staggered Stance Good Morning x 5 reps per side Essentials A. 3 Sets Back Squat x 6-8 reps no tempo Rest 30 sec Strict Pull Up negative x 3-5 reps […]

Athlete Spotlight: Mauricio Lopez

Name: Mauricio Lopez Age: 39 Occupation: Self employee Hometown: Colombia Class time do you usually attend: 8:00am Favorite WOD: Rowing Machine Favorite CF Movement: DB Power snatch Least Favorite CF Movement: Squat snatch 3RM Back Squat: 🙂 1RM Deadlift: 275 Favorite Food: Mexican and Colombian fast food Favorite Movie: Shrek Favorite Athlete: Lionel Messi Dream Job: I think I got it… Dream Vacation Destination: Maldives If you could have any […]

Saturday 10.31.20

Prep 2 Sets Banded In and out push up x 3 per arm Ring Pull x 7 reps Top of ring pull hold x 15 reps Box Drop Lands x 7 reps Essentials A. 6 Sets Push Press x 1 reps Pausing Push Jerk x 2reps Split Jerk practice x 2 reps (PVC or training […]

Friday 10.30.20

Prep 2 Sets Extended wall Plank x 20 sec Squat Twist and Reach x 10 reps Split stance Russian Kettlebell Swing x 8 reps Rotational Kettlebell Snatch x 4 reps ( 2 per arm) Essentials A. 5 Sets Segment Snatch Deadlift + Hang Power Snatch from below the knee + 2 Overhead Squat Keep weight […]

Thursday 10.29.20

Prep 2 Sets Battle rope x 30 reps Lateral Bear Crawl x 20 steps right and 20 left Single arm Kettlebell Overhead Carry x 50ft per arm Essentials A. 12 min Emom 1.dual Dumbbell Single Leg RDL x 5 per leg 2.Dual Kettlebell Push Press x 10 reps 3.Hollow Body Hold x 20-30 sec B. […]

Wednesday 10.28.20

Prep 2 sets Row x 60 sec easy Banded clam shell x 10 per side Banded monster walk x 10 step forward 10 steps backwards Single arm Kettlebell Deadlift and ¼ x 5 reps per side Single arm Kettlebell split Muscle Clean x 5 reps per side Essentials A. 2 Sets Heavy Russian Kettlebell Swing […]