General (8 minutes)8:00 minutes: For Quality20/20 Lateral Line Hops + Forward and Back Line Hops8/8 Single Kettlebell Staggered Stance Romanian Deadlift10 Russian Kettlebell Swings10 Hollow Rocks10 Alternating V-Ups Specific Warm-Up (8-10 minutes)3 Sets: For Quality30 seconds Jump Rope Practice8 Scapular Pull-Ups8 Bar Kip Swings15 second Tuck L-Hang10 Barbell Romanian Deadlifts / Deadlifts with Light Load...Read More
2:00 Cardio ChoiceDouble Strength Day!—20 seconds, Each Movement-Alternating Arm Swings-Back Slaps-Wrist Circles-Trunk Rotations-Hip Circles-Bow and Bend-Down Dog Toe Touches-Quarter Squat Reactive Jumps Specific Barbell Prep and Primer (8-10 minutes)With Empty Barbell3 Hang Muscle Snatch3 Snatch Grip Push-Press3 Overhead Squat3 Hang Power Snatch3 Hang Squat Snatch–Add Loads so that the barbell is off the floor–2 Sets:...Read More
General Warm-Up: (10 minutes)10:00 EMOMMinute 1: 45 second BikeMinute 2: 25ft (7.5m) Walking Inchworm to HollowMinute 3: 8 Scapular Pull-Ups + 8 Ring RowsMinute 4: 45 second RowMinute 5: 30-40 second Wall Lean March Specific Warm-Up: (8-10 minutes)Go over fine tuning movement patterns and skills for the dayChest to Bar Skill WorkBurpee Practice: Lead with...Read More
Last week to register www.roadhouserumble.comPreview for the weekMonday:Power Clean Cluster Sets14:00 AMRAP, Triplet: Dumbbell Power Cleans + Push-Ups + Air SquatsTuesday:2x 10:00 AMRAPs with 5:00 Rest: Cal Bike + Burpees to Target + Chest to Bar Pull-Ups, Cal Row + Shuttle Run + Wall WalksWednesday:Snatch SinglesBack Squat TripletsThursday: Upper Body Pressing EmphasisFor Time: 17:00-22:00 Chipper...Read More
ROAD HOUSE RUMBLE PRACTICE, ALL ARE WELCOME14 Minute Time Cap – Split how you want with your teammate 20 Bar Muscle Ups Buy In (30 pull ups intermediate, 30 ring rows scaled)Then25/20 Cal Echo Bike5 Rope Climbs (8 rope pull scaled)60 Wall Balls25/20 Cal Bike5 Rope Climbs60 Toes To Bar (Knee raises scaled)25/20 Cal Bike5...Read More
8amTeams of 335 minutes 1 Person Run 4001 person ski erg1 Person row*Switch when the runner gets back9am35ish minute capConditioning For Time800m Run50 Wall Balls800m Run50/40 Calorie Row800m Run50 American Kettlebell Swings800m Run50 Burpees800m Run50/40 Calorie EchoRead More
Mobility and Body Heat (4 minutes)400m Run:30 second Puppy Dog Pose:20/:20 Scorpion Stretch:30/:30 Deep Lunge Ankle Mobilization General (4-6 minutes)2 Sets:200m Run10 Air Squats10 Down Dog Toe Touch:20/:20 second Single Leg Glute Bridge Hold20 Glute Bridges Specific Barbell Prep (6-8 minutes)With an Empty Barbell6 Overhead Squats6 Front Squats6 Back Squats–Add Light Load–4 Overhead Squats4 Front...Read More
General (6-8 minutes)2:00 Cardio Choice—2 Sets:10 Scapular Push-Ups10/10 Single Leg Glute Bridges10 Hollow Rocks5/5 Kettlebell Windmills1 Partial Wall Walk2 Pike Push-Ups Strength Primer and Get to Working Loads (8-10 minutes)2 Sets: For Quality10 Supine Banded Pull-Aparts8/8 Single Leg Glute Hip Thrust Off Bench6-8 Barbell Bench Press (Empty, Then Light Loads) Then Get to Working LoadsBench...Read More
General Warm-Up: (4-6 minutes)2:00 Cardio Choice—2 Sets10 Bend and Bows10/10 Wrist Circles10 Alternating Arms Swings:15/:15 Overhead Tricep Stretch20 Bear Plank Shoulder Taps10 Alternating Scorpion Stretch Gymnastics Class Skill Progression : Coaches Notes (10-15 minutes)Ring Muscle-Ups Progression Specific Barbell Prep and Primer (6-8 minutes)3 Hang Muscle Clean3 Hang Power Clean3 Low Hang Power Clean-Add Loads-Practice touch...Read More
eneral Warm-Up: (4-5 minutes)2 Sets: For Quality1:00 Cardio Choice10 Alternating Cossack Squats10 Air Squats5 Squat Jumps5 Inchworm Push-Ups5 Pike Push-Ups:30 second Jump Rope Specific Warm-Up: (5-7 minutes)@ Warm-Up Load5 Dumbbell Thrusters5 Bar Kip Swings5 Strict Knee Raises15 Double Unders or 30 Single Unders5 Dumbbell Thrusters3-5 Kipping Knees to Chest / Elbows/ Building to Toe to...Read More
