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By

Roberto Gutierrez
Warm Up AMRAP x 6 MINUTES10 Kettlebell Deadlifts10 Step Ups30 Hollow Flutter kicks (No Measure) Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES10-15-20-25…and so onKettlebell SwingsBox Jump Overs *After each set, run 200m (Score is Rounds + Reps) No Equipment AMRAP x 16 MINUTES10-15-20-25…and so onBackpack SwingsBackpack Jump Overs *200m Run (or 1:00...
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Warm Up2 ROUNDS1:00 Row/Bike/Jog10 Up-Downs10 Burpees10 Deadlifts10 Hang Cleans10 Shoulder to Overhead10 Ground to Overhead1:00 Row/Bike/Jog Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES10 Burpees10/8 Cal Bike20 Ground to Overhead15/12 Cal Row (Score is Rounds + Reps) AMRAP x 20 MINUTES10 Burpees100 meter Run or :30 of Shuttle Run or High Knees20 Backpack...
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In doing some research and catching up on reading I came across this article. I get this question all the time, “should my child lift weights?” There’s plenty of evidence and literature that suggests strength training for children is a good thing. You can’t argue science. I figured I’d list a few take aways from...
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1. Warm Up Coach’s Choice 2. Prep 2 – 3 sets of 6 – 10 reps of each movement 3. Strength 3×5 Squat Deadlift Overhead Press Bench Press Weighted Pull Up 4. Met Con Complete 5 rounds for time 15 Box Jump Over 24/20 5 Bar Muscle Ups
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1. Warm Up Coach’s Choice 2. Prep 2 – 3 sets of 6 – 10 reps of each movement 3. Strength 3×5 Squat Deadlift Overhead Press Bench Press Weighted Pull Up 4. Met Con Complete 6 rounds for time 250 Meter Row 15 Wall Balls 20/14 10 Handstand Push Ups
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