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“MMA Blog” Articles for July 2014

Atlantic FC Fight POD #45

By Jonathan Stamey (July 31, 2014)
Posted in School of Boxing
Focus Mitt Drills

Our Boxing Pattern of the Day

Feint – 2 to Body – Under R – 1 – 3 to Body – 3

CrossFit elan WOD #46

By Jonathan Stamey (July 31, 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:

Practice Double Unders

MET-CON: For Time

10 OH Squats
30 Ring Dips
10m Plank Walk
20 OH Squats
20 Ring Dips
10m Plank Walk
30 OH Squats
10 Ring Dips
10m Plank Walk

CrossFit elan WOD #45

By Jonathan Stamey (July 29, 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

Pullovers

MET-CON: 15 Min AMRAP

10 Bent Rows (85) (65)
10 Knees to Elbows
10 Reverse Hypers

CrossFit elan WOD #44

By Jonathan Stamey (July 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: 3-3-2-2-1-1

Front Squats

MET-CON: 4 Rounds for Time

10 Manmakers
100m Sprint, 5 A2H every 50m
20 Sit Ups w/ Plates

CrossFit elan WOD #43

By Jonathan Stamey (July 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: 3-3-3-3-3

Deadlift to Curl

MET-CON: 3 Rounds for Time

10 Chin Ups
10 Split Jerk
3 TGU

CrossFit elan WOD #42

By Jonathan Stamey (July 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: 5×5

Single Leg RDL

MET-CON: 21-19-17-15-13-11-9-7-5-3-1

Clean High Pulls
Wall Balls

Atlantic FC Fight POD #44

By Jonathan Stamey (July 21, 2014)
Posted in School of Boxing
Focus Mitt Drills

Our Boxing Pattern of the Day

(High Guard) 3 over 1 – Shuffle L – Overhand R over 2

CrossFit elan WOD #41

By Jonathan Stamey (July 21, 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

Single Arm Rows

MET-CON:

5 Knees to Elbows
10 Russian Twists
200m Run
10 Knees to Elbows
20 Russian Twists
400m Run
15 Knees to Elbows
30 Russian Twists
800m Run

Atlantic FC Fight POD #43

By Jonathan Stamey (July 17, 2014)
Posted in School of Boxing
Focus Mitt Drills

Our Boxing Pattern of the Day

1 – Head Pull – 2 – L Up – Overhand R

CrossFit elan WOD #40

By Jonathan Stamey (July 17, 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: 1-1-1-1-1

Sumo Deadlifts

MET-CON: 15 Min AMRAP

15 Front Squats
20 Streamline Sit Ups
25 Double Unders

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