Jordan Barney

TUESDAY 160621

  Movement of the Day: Wall Ball Shots I. Icebreaker/Whiteboard II.  Warm-up (General & Specific) III. Practice / Set-up IV. Complete the Following For Time 10,9,8,7,…3,2,1 Wall Ball Shots (men = 10′ Target / women = 9′ Target) Box Jumps… Read more »

MONDAY 160620

Movement of the Day : Dead Lift I. Icebreaker/Whiteboard II.  Warm-up (General & Specific) III. Deadlift Instruction IV. Strength – Dead Lift 5 sets x 3 reps (each set)  *Rest 2 Minutes Between Sets* -Try to increase weight each set!… Read more »

WEDNESDAY 160616

I. MOVEMENT OF THE DAY: Rowing II. Warm-up (Specific)  III. Rowing Technique and Instruction IV.  WOD “Fight Gone Bad!” Three rounds of: Wall-ball shots, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″… Read more »

TUESDAY 160614

I. Movement of the Day:  Thrusters II.  Warm-up = General III. Instruction = Thruster Technique / Practice IV. WOD 2 Rounds, Each For Time: 12-9-6-3 Thrusters  Bar Facing Burpees -Rest 3 Minutes Between Rounds- V. Cool Down  

MONDAY 160613

Skill of the Day – Russian KB Swings I.  Warm -up: 3 Rounds – 10 Thoracic Rotations (5 Each Side) / 5 Yoga Push-ups II. Strength: Bench Press 5×5 III.  WOD: 5 Rounds For Time: 10 Russian KB Swings (Each… Read more »