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“MMA Blog” Articles for June 2014

Atlantic FC Fight POD #35

By Jonathan Stamey (June 30, 2014)
Posted in School of Boxing

Our Boxing Pattern of the Day:

Slip L – Under R – 2 -3 – 2 – Bump R – 3 – 3

CrossFit elan WOD #32

By Jonathan Stamey (June 30, 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

Back Squats

MET-CON: 5 Rounds for Time

5 each Bench Lunges
20m Plate Push

Atlantic FC Fight POD #34

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

Our Boxing Pattern of the Day:

Back up w/ a Jab – Roll away from 2 – Pivot L – R Up

CrossFit elan WOD #31

By Jonathan Stamey (June 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: 3 – 3 – 3 – 3 -3

Push Press

MET-CON: 21 -15 – 9

DB Thrusters
Ring Dips

Atlantic FC Fight POD #33

By Jonathan Stamey (June 26, 2014)
Posted in School of Boxing
Focus Mitt Drills

Our Boxing Pattern of the Day:

Feint – Pin – Shuffle L – Wide 3 – 1 – 2/Forearm crush – R Up – 2 – 3 Body – 3

CrossFit elan WOD #30

By Jonathan Stamey (June 26, 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

MET-CON: 12 Min AMRAP

3 TGU
6 Burpee Box Jumps
9 Wall Balls

Atlantic FC Fight POD #32

By Jonathan Stamey (June 25, 2014)
Posted in School of Boxing

Our Boxing Pattern of the Day:

Slip R w/ Jab – Slip R – Up Jab – Bump R – Step w/ 2 – 1 Moving Right

CrossFit elan WOD #29

By Jonathan Stamey (June 25, 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: 6×6 Each

Alternating DB Press

MET-CON: 5 Rounds for Time

10 HR Push Ups
10m Plank Walk
10 Hang Clean (65) (95)
10 Knees to Elbows

Atlantic FC Fight POD #31

By Jonathan Stamey (June 24, 2014)
Posted in School of Boxing
Focus Mitt Drills

Our Boxing Pattern of the Day:

Triple Jab Moving Left – 2 to Body – Under R – 2 – 2

CrossFit elan WOD #28

By Jonathan Stamey (June 24, 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: 6×6

Bent Over Barbell Rows

MET-CON: 30 – 20 – 10

Front Squats (65) (95)
Burpee Pull Ups

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