Athlete Spotlight: Markie Deal
Name: Markie Deal Age: 29 Occupation: Accounts Receivable Hometown: Dacula Which class time do you usually attend?: 12:30pm Favorite WOD: Any AMRAP that doesn’t include BB snatches Favorite CF Movement: Devils Press Least Favorite CF Movement: Barbell Snatches (I’m terrible at them!) 3RM Back Squat: 135 lbs 1RM Deadlift: 205 lbs Favorite Food: Mexican Favorite […]
Monday 8.3.20
Prep: 2 Sets Bike x 15 sec sprint Banded Psoas March x 10 reps Goblet RNT Split Squat x 7 per leg Single arm ring pull x 7 per arm Essentials: A. 3 Sets Body weight Bulagrian Split Squat x 8-10 per leg *To make this harder don’t add weight , slow the tempo down. […]
Saturday 8.1.20
Prep 2 Sets Frog walk x 25 ft Bottoms up kettlebell press x 7 per arm Banded around knees squat x 10 reps Sorsean Hold x 30-60 sec Essentials: A. 2 Sets (Kettlebell Complex) Dual Kettlebell Russian swing x 8 reps Dual kettlebell Front Squat x 8 reps Dual Kettlebell Thruster x 8 reps On […]
Friday 7.31.20
Prep 2 Sets Barbell Goodmornings x 10 reps barbell or light load Banded High Pulls x 20 reps Muscle Snatch x 10 reps barbell or light load Squat Pull down x 20 reps Essentials: A. 6 min Emom Touch and go Power Snatch x 6 reps 6min Emom Bent Over Barbell Row x 6 reps […]
Thursday 7.30.20
Prep 12 min Emom 1.Row x 1min 2.bike x 1min 3.Run or Ski x 1 min Essentials: A. 3 Sets Barbell Hip Thrust x 25 reps light load + Sit up x 25 reps On the 4 min Marks B. 6min Emom 1.wall sit x 60 sec 2.Plank x 60 sec 7min Emom No pushup […]
Wednesday 7.29.20
Prep 2 Sets Row x 200 meters Wall walk x 1-3 reps Crossbody Single arm DB Deadlift x 7 reps per side Inchworm extended Walkouts x 3-5 reps Seated jumps or kneeling Jumps x 7 reps Essentials: A. 3 Sets Sled Pull x 50 meters Build in weight On the 3 min Marks B. 6 […]
Tuesday 7.28.20
Prep 2 Sets Bear crawl x 25ft Band Pull a parts x 20 reps Bike x 15 sec sprint PVC or empty Barbell Behind the neck Sots Press x 10 reps Essentials: A. 7 min Emom Overhead Squat x 3-5 reps light load B. 3 Sets not for time: Close Grip Bench Press x 5-7 […]
Monday 7.27.20
Prep 2 Sets Run x 200 meters Single arm KB drop Lunge to knee up x 5 per leg Bike x 60 sec Banded Lat Pull Down x 7 reps Essentials: A. 2 Sets Dual kettlebell Front Rack Walking Lunges x 12 steps -Right into- Dual Kettlebell Front Rack Squat x 12 reps Moderate to […]
Saturday 7.25.20
Prep 2 Sets Single arm DB Farmers carry x 100ft per arm Banded Bent Over Pull A Aparts x 10 reps Band Squat Clamshell x 10 reps Essentials: A. 3 Sets Turkish get Up x 3 reps per arm Rest 30 sec Rope Hang x 15-20 sec of work On the 3 min marks B. […]
Friday 7.24.20
Prep 8min Emom 1.Barbell or light Load Kane Squat x 7 reps 2.squat Twist and Reach x 7 reps per side 3.Barbell or Light Load Hang Muscle Snatch + Overhead Squat x 7 complexes 4.bike Sprint x 15 sec Essentials: A. 6 Sets Segmented Snatch Deadlift + Hang Power Snatch from below the knee 40-50% […]