Atlantic Mixed Martial Arts Media

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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

Atlantic FC Fight POD #42

By Jonathan Stamey (July 16, 2014)
Posted in School of Boxing

Our Boxing Pattern of the Day

1-1- Stiff Arm – Block L – Steer – 1 -1 -1 – Head Pull – 3 to Body – 3

CrossFit elan WOD #39

By Jonathan Stamey (July 16, 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: For Time

10 Pull Ups
10 Push Press
400m Run
20 Pull Ups
20 Push Press
200m Run
10 Pull Ups
10 Push Press
400m Run

Atlantic FC Fight POD #41

By Jonathan Stamey (July 08, 2014)
Posted in School of Boxing

Our Boxing Pattern of the Day

1 – Steer and Pivot R – 2 – Walk R w/ 3

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