Friday 20210917

Announcement

Happy Birthday Andrea Cervone!!

Workout – Metcon (Time)

New England PATRIOTS

16-14-12
Calorie Row
Strict Handstand Push-Ups

– @8:00 –

16-14-12
Calorie Row
Front Squats (95/65)

– @16:00 –

16-14-12
Calorie Row
Push Press (95/65)

* Women’s Calories 13-11-9

TARGET SCORE
Target time each set: 4-5 minutes
Time cap each set: 7 minutes

Scaling Option
10-8-6
Calorie Row
Push-Ups
@8:00

10-8-6
Calorie Row
Dumbbell Front Squats

@16:00

10-8-6
Calorie Row
Dumbbell Push Press

Accessory – Warm-up (No Measure)

Advance:
5 Sets (1-3 Abmats)
5 Kick Up + 3 Second Descent + Strict Press

Intermediate:
5 Sets (1-3 Abmats)
3-5 Kick Up + 3 Second Descent + Kick Down (reset)

Beginner:
5 Sets (From Box or Pike Position)
3-5: 3 Second Descent + Strict Press

* Use Dumbbells or Barbell overhead press as a substitute for athletes who struggle with stability.

Thursday 20210916

Announcement

Happy Birthday Jessica King!!

Strength – Shoulder Press (1RM)

Shoulder Press:
– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *

Workout – Metcon (Time)

TAMPA BAY BUCCANEERS

3 person team
5 rounds (each – 1:2/work:rest))
12 Toes to bar
6 Hang Squat Cleans (185/125)
50 yd sled sprint (25lb/empty) or 30 Jumping Split Lunges

TARGET SCORE
Target time each set: 60-90 seconds
Time cap each set: 2 minutes

Individual Option
5 rounds
12 Toes to bar
6 Hang Squat Cleans (185/125)
50 yd sled sprint (25lb/empty) or 30 Jumping Split Lunges
Rest 2:00 minutes between rounds

Wednesday 20210915

Strength – Deadlift (1RM)

Deadlift:
– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *

Workout – Metcon (Time)

GREEN BAY PACKERS

5 rounds
2 Rope Climbs (15ft)
5 deadlifts (315/225)

TARGET SCORE
Target time: 6-8 minutes
Time cap: 10 minutes

Scaling Option
5 rounds
8 Burpee Jumping Pull Ups
10 Kettlebell Sumo Deadlifts

Tuesday 20210914

Strength – Bench Press (1RM)

Bench Press:
– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *

Workout – Metcon (Time)

ATLANTA FALCONS

5 sets (New set every 5:00)
20 Kettlebell Swings (53/36)
20 Wall Ball (20/14)
50 Double Unders

TARGET SCORE
Target time each set: 2-3 minutes
Time cap: 4 minutes

Scaling Option
5 sets (New set every 5:00)
15 Kettlebell Swings (Light)
15 Wall Ball Thrusters (light)
35 Single Unders

Monday 20210913

Announcement

Happy Birthday James Kizer!!!

Strength – Back Squat (1RM)

Back Squat:

– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *

Workout – Metcon (AMRAP – Rounds and Reps)

NFL FOOTBALL

7 min AMRAP
10/8 Calorie Assault Bike
10 Burpee Box Jump-overs (24/20)

TARGET SCORE
Target number of Rounds: 4 rounds +
Minimum number of Rounds before scaling: 3

Scaling Option
7 min AMRAP
8/6 Calorie Assault Bike
8 Up Downs + Box Step Up (low box)