Atlantic Mixed Martial Arts Media

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Atlantic FC Fight POD #21

By Jonathan Stamey (May 23, 2014)
Posted in School of Boxing

Our Boxing Pattern of the Day:

High Guard – Take 1 – Take 3 To Body – Counter w/ a 2- 3 – Shuffle L – 3 to Body

CrossFit elan WOD #18

By Jonathan Stamey (May 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: 5-5-5-5-5

Chin Ups

MET-CON: 12 Min AMRAP

12 KB Swings
9 Roll Outs
6 Manmakers

Atlantic FC Fight POD #20

By Jonathan Stamey (May 22, 2014)
Posted in School of Boxing
Focus Mitt Drills

Our Boxing Pattern of the Day:

High Guard – Take 1 – Take Overhand R – Counter w/ a 3 – Shuffle R – R Hook to Body

CrossFit elan WOD #17

By Jonathan Stamey (May 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:

Max Handstand Push Ups x 3

MET-CON: 4 Rounds for Time

7 Push Press
9 Box Jumps
400m Run

Atlantic FC Fight POD #19

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

Our Boxing Pattern of the Day:

High Guard – Take 1 – Take 2 – Counter w/ a 3 – Shuffle L – 3

CrossFit elan WOD #16

By Jonathan Stamey (May 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: 3-3-3-3-3

Back Squats

MET-CON: 50-40-30-20-10

Ball Slams
Double Unders

Atlantic FC Fight POD #18

By Jonathan Stamey (May 20, 2014)
Posted in School of Boxing
Focus Mitt Drills

Our Boxing Pattern of the Day:

High Guard – Take 1 – Counter w/ a 2 – Shuffle R – Overhand R

CrossFit elan WOD #15

By Jonathan Stamey (May 20, 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: Fight Gone Bad Clock

Sled Pull
Plank Walks
Ring Rows
Sit Ups
Plyo Push Ups

Atlantic FC Fight POD #17

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

Our Boxing Pattern of the Day:

Parry a Jab – 1 – Tyson Jab – 2 – 1 – 2 – Check Hook – R Up

CrossFit elan WOD #14

By Jonathan Stamey (May 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: 9-7-5 For Time

Turkish Get-Ups
Thrusters

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