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“MMA Blog” Articles for May 2014

Atlantic FC Fight POD #24

By Jonathan Stamey (May 28, 2014)
Posted in School of Boxing

Our Boxing Pattern of the Day:

Check Hook – 3 – Head Pull – Pivot R – 2 – 3

CrossFit elan WOD #20

By Jonathan Stamey (May 28, 2014)
Posted in Atlantic Performance

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 6-5-4-3-2-1

Bench Press

MET-CON: 5 Rounds For Time

40 Mountain Climbers
20 Windshield Wipers
10 Push Ups

Atlantic FC Fight POD #23

By Jonathan Stamey (May 27, 2014)
Posted in School of Boxing
Focus Mitt Drills

Our Boxing Pattern of the Day:

High Guard – Touch Jab – Slip R – R Hook – R Up – Angle R – 2

CrossFit elan WOD #19

By Jonathan Stamey (May 27, 2014)
Posted in Atlantic Performance

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 6-5-4-3-2-1

Deadlifts

MET-CON: 30-20-10

Burpee Box Jumps
Sit Ups

Atlantic FC Fight POD #22

By Jonathan Stamey (May 26, 2014)
Posted in School of Boxing

Our Boxing Pattern of the Day:

High Guard – Touch Jab – Slip L – 3 – L Up – Bump L – R Hook to Body

CrossFit elan Hero WOD "Murph"

By Jonathan Stamey (May 26, 2014)
Posted in Atlantic Performance

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Atlantic FC Fight POD #21

By Jonathan Stamey (May 23, 2014)
Posted in School of Boxing

Our Boxing Pattern of the Day:

High Guard – Take 1 – Take 3 To Body – Counter w/ a 2- 3 – Shuffle L – 3 to Body

CrossFit elan WOD #18

By Jonathan Stamey (May 23, 2014)
Posted in Atlantic Performance

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 5-5-5-5-5

Chin Ups

MET-CON: 12 Min AMRAP

12 KB Swings
9 Roll Outs
6 Manmakers

Atlantic FC Fight POD #20

By Jonathan Stamey (May 22, 2014)
Posted in School of Boxing
Focus Mitt Drills

Our Boxing Pattern of the Day:

High Guard – Take 1 – Take Overhand R – Counter w/ a 3 – Shuffle R – R Hook to Body

CrossFit elan WOD #17

By Jonathan Stamey (May 22, 2014)
Posted in Atlantic Performance

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL:

Max Handstand Push Ups x 3

MET-CON: 4 Rounds for Time

7 Push Press
9 Box Jumps
400m Run

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