Atlantic Mixed Martial Arts Media

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CrossFit elan WOD #38

By Jonathan Stamey (July 08, 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 DB Pullovers
3-3-3-3-3 Negative Pull Ups

MET-CON:

15 Snatch Pulls
12 Snatch High Pulls
9 Overhead Squats
12 Snatch Pulls
9 Snatch High Pulls
6 OH Squats
9 Snatch Pulls
6 Snatch High Pulls
3 OH Squats

Atlantic FC Fight POD #40

By Jonathan Stamey (July 07, 2014)
Posted in School of Boxing
Focus Mitt Drills

Our Boxing Pattern of the Day

Parry a Jab – 1 – Shuffle R – Parry Jab – 1 – Shuffle L – Parry Jab – 1 – 2

CrossFit elan WOD #37

By Jonathan Stamey (July 07, 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: 5 Rounds

3 TGU
6 Knees to Elbows
9 KB Swings

Atlantic FC Fight POD #39

By Jonathan Stamey (July 05, 2014)
Posted in School of Boxing

Our Boxing Pattern of the Day

1 – 1 – 2 – Back Out – Shuffle R – 1 – 1 – 2 – 3 – Back Out – Shuffle R – Triple Jab Moving Left – 2

CrossFit elan WOD #36

By Jonathan Stamey (July 05, 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

Thrusters
Ring Rows

Atlantic FC Fight POD #38

By Jonathan Stamey (July 03, 2014)
Posted in School of Boxing
Focus Mitt Drills

Our Boxing Pattern of the Day

Throw Away Jab – 1 – 2 – L Up – Shuffle Right – 2 – 1 – 2 – 1- Under L

CrossFit elan WOD #35

By Jonathan Stamey (July 03, 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: 10 Rounds

5 Sumo Deadlifts
5 Push Ups

Atlantic FC Fight POD #37

By Jonathan Stamey (July 02, 2014)
Posted in School of Boxing

Our Boxing Pattern of the Day

Shuffle Forward – Slip R x 2 – 2 -3 – Shuffle Right – Slip R x 2 – Up Jab – Pull – Slip L – 3

CrossFit elan WOD #34

By Jonathan Stamey (July 02, 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

Chin Ups

MET-CON: 1-10

Front Squats
Barbell Rows
Roll Outs

Atlantic FC Fight POD #36

By Jonathan Stamey (July 01, 2014)
Posted in School of Boxing
Focus Mitt Drills

Our Boxing Pattern of the Day

Pin – Bump L – R Hook – 3- 1 – 3 – 2

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