Atlantic Mixed Martial Arts Media

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Atlantic FC Fight POD #26

By Jonathan Stamey (June 03, 2014)
Posted in School of Boxing

Our Boxing Pattern of the Day:

Parry a Jab – 3 – Block 3 – 2 – 3 – Roll – 1 -2/Forearm Crush – L Up – 3

CrossFit elan WOD #22

By Jonathan Stamey (June 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

STRENGTH/SKILL: 5×5

Torture Twist (3 second hold each side)

MET-CON:

30 Clean and Jerk

Atlantic FC Fight POD #25

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

Our Boxing Pattern of the Day:

1/Pin – 3 -3 – Pull – 1 – Slip R – Under L – 3 – 2 – 3

CrossFit elan WOD #21

By Jonathan Stamey (June 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

MET-CON:

15 Barbell Rows
50 Overhead Squats
15 Barbell Rows
800m Run

Atlantic FC Fight POD #24

By Jonathan Stamey (May 28, 2014)
Posted in School of Boxing

Our Boxing Pattern of the Day:

Check Hook – 3 – Head Pull – Pivot R – 2 – 3

CrossFit elan WOD #20

By Jonathan Stamey (May 28, 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

Bench Press

MET-CON: 5 Rounds For Time

40 Mountain Climbers
20 Windshield Wipers
10 Push Ups

Atlantic FC Fight POD #23

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

Our Boxing Pattern of the Day:

High Guard – Touch Jab – Slip R – R Hook – R Up – Angle R – 2

CrossFit elan WOD #19

By Jonathan Stamey (May 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: 6-5-4-3-2-1

Deadlifts

MET-CON: 30-20-10

Burpee Box Jumps
Sit Ups

Atlantic FC Fight POD #22

By Jonathan Stamey (May 26, 2014)
Posted in School of Boxing

Our Boxing Pattern of the Day:

High Guard – Touch Jab – Slip L – 3 – L Up – Bump L – R Hook to Body

CrossFit elan Hero WOD "Murph"

By Jonathan Stamey (May 26, 2014)
Posted in Atlantic Performance

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

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