Atlantic Mixed Martial Arts Media

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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

Atlantic FC Fight POD #30

By Jonathan Stamey (June 19, 2014)
Posted in School of Boxing

Our Boxing Pattern of the Day:

Slip R – Shoulder Bump – R Hook – 3 – Duck – Shoulder Bump – 3 – R Hook

CrossFit elan WOD #27

By Jonathan Stamey (June 19, 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:

15 Sumo Deadlift (185) (135)
3 Pull Ups
12 Sumo DL
6 Pull Ups
9 Sumo DL
9 Pull Ups
6 Sumo DL
12 Pull Ups
3 Sumo DL
15 Pull Ups

CrossFit elan WOD #26

By Jonathan Stamey (June 18, 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

Strict Shoulder Press

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

Plyo Pushups
Sit Ups

Atlantic FC Fight POD #29

By Jonathan Stamey (June 06, 2014)
Posted in School of Boxing

Our Boxing Pattern of the Day:

SP Mitts (Mitt holder in Southpaw stance)
Feint 1 – Pin – Shuffle L – Wide 3 – 1 – 2/Forearm Crush – R Up – 2 – 3 to Body – 3

CrossFit elan WOD #25

By Jonathan Stamey (June 06, 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: 10×2 EMOM

Split Jerk

MET-CON:

150 Wall Balls

Atlantic FC Fight POD #28

By Jonathan Stamey (June 05, 2014)
Posted in School of Boxing
Focus Mitt Drills

Our Boxing Pattern of the Day:

SP Mitts (Mitt holder in Southpaw stance)
1 – 1 – 2 – L Up – Shuffle R – 2 – 1 – 2 – 1 – Under L

CrossFit elan WOD #24

By Jonathan Stamey (June 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: 2-2-2-2-2

Deadlifts

MET-CON: 12 Min AMRAP

20 KB Swings
25 Sit Ups
30 Double Unders

Atlantic FC Fight POD #27

By Jonathan Stamey (June 04, 2014)
Posted in School of Boxing
Focus Mitt Drills

Our Boxing Pattern of the Day:

SP Mitts (Mitt holder in Southpaw stance)
2 – Under R – Shuffle L – 2 – 3 – 2 – Under R

CrossFit elan WOD #23

By Jonathan Stamey (June 04, 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

Back Squats

MET-CON: 21-15-9

Ring Push Ups
Pull Ups

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