Workout of the Day
3 x 3-position
3 x 2-position
3 x 1 Full
1st Pull: 5×2 Hault Snatch DL (:03 at knee)
2nd Pull: 5×5 KB Chainsaw Row Each Arm (HAP)
3rd Pull: 2×10 TnG Heaving Snatch Balance
10 Minute AMRAP:
25 Hip Extensions
2 Legless Rope Climbs (or 2 RC or 15 Horizontal Ring Rows)
A Word From Coach Matt About FGB
Hello everyone, and welcome to yet another Cycle designed for everyone to look, feel, and perform better.
That said, I’m sure the first week was tough because, that’s the nature of it all. Establishing One Rep Max Lifts not to mention nasty conditioning.
This Thursday, November 21st, our scheduled workout is an infamous monster known as “FGB”. Also known as, Fight Gone Bad. Research it if curiosity is peaked. None the less, the entire week is programmed purposely for the sole reason of giving every athlete and their body a fighting chance to perform well. Before athletes question the volume leading into Thursday, please consider that it is all in an effort to show up on November 21st, ready to pour every ounce of effort and energy onto the floor.
There will be official scoresheets printed for this day, and there will be no lift prior to this workout. Heats will be set up so that athletes can count and judge repetitions for their teammates to keep everything accounted for.
Always walk into the facility prepared to train hard, especially this Thursday. The next Ten Weeks are no different then the previous ten weeks in that our mission is to exceed every goal set. Get ready for tons of technique, buckets of sweat, and miles of progress.
Any concerns, feedback, or questions regarding our programming at any time are welcomed. The word suggestions is specifically not included in that list. Thank you, and leave it on the floor!
It’s time to change up how to think about the shoulder. Widen your understanding of the structure as a whole to be able to mobilize and recover it in order to keep it injury-free and working how it’s designed.
Craving some gingerbread treats as the holidays draw near?? Maybe you should try out this recipe from The Beauty and The Foodie!