Atlantic Mixed Martial Arts Media

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Atlantic FC Fight POD #16

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

Our Boxing Pattern of the Day:

Slip R – Bump R – 3 to Body – 3 – Overhand R

CrossFit elan WOD #13

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

STRENGTH/SKILL:

10m Walking Lunges (DBs) x 5

MET-CON: 5 Rounds for Time

20 DB Floor Presses
12 DB Swings to Extensions
50m Bounding

Atlantic FC Fight POD #15

By Jonathan Stamey (May 15, 2014)
Posted in School of Boxing
Focus Mitt Drills

Our Boxing Pattern of the Day:

Catch 3 – Counter with 2 -3 – L Elbow Bump – R Hook to Body – L Elbow Bump – Overhand R – 3/Pivot L

CrossFit elan WOD #12

By Jonathan Stamey (May 15, 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: 5×3

Front Squats

MET-CON: 30-20-10 For Time

Hanging Power Snatch
Reverse Hypers

Atlantic FC Fight POD #14

By Jonathan Stamey (May 14, 2014)
Posted in School of Boxing

Our Boxing Pattern of the Day:

1 – Roll Away from a 2 – 2/Forearm Crush – L Up – 3 – Pivot Out

CrossFit elan WOD #11

By Jonathan Stamey (May 14, 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:

Kipping

MET-CON: 12 Minute AMRAP

3 Pull ups
5 Ring Push ups
7 Box Jumps

Atlantic FC Fight POD #13

By Jonathan Stamey (May 13, 2014)
Posted in School of Boxing
Focus Mitt Drills

Our Boxing Pattern of the Day:

Parry a Jab – 1 – Parry a Jab – 2 – Under R – Clinch – R Up – R Hook to Body – Overhand R – Pivot R

CrossFit elan WOD #10

By Jonathan Stamey (May 13, 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: 7×3

Strict Press

MET-CON: 21-15-9

Deadlift to Curl
Burpees
Sit ups

CrossFit elan WOD #9

By Jonathan Stamey (May 12, 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: 6×2

Back Squats

MET-CON: 5 Rounds for Time

12 Bent Rows
10m DB Crawl (Heavy)
400m Run

Atlantic FC Fight POD #12

By Jonathan Stamey (May 12, 2014)
Posted in School of Boxing
Focus Mitt Drills

Our Boxing Pattern of the Day:

Counter Overhand R over 1-L Upper-3-Pull-2-Under R-1-R Hook to Body-Check 3 to Pivot Out

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