General Prep (8-10 min)400m Run:30 Alternating Scorpion Stretch:30 Alternating Iron Cross Stretch:20/:20 Samson Lunge–2 Sets: For Quality10 Ice Skater Hops10/10 Wrist Circles10/10 Alternating Arm Swings5 Hang Muscle Clean + 5 Strict Press+ 8 Behind the Neck Elbow Punch throughs Specific Barbell Prep (5-7 min)*Add Loads: Barbell off the floorBuild over the Course of 3-4 sets...Read More
We will get back to a group warm up on Sundays Warm up8 Minute Armap 200m Run10 kip swings 10 strict press with an empty bar 10 power cleans, empty barAfter 8 minutes take less than 8 minutes to build up to your barbell weightWod 1- 18 minutes- split how you want18-Min AMRAP 400m Run...Read More
8am 35 Minute ArmapTeams of TWO1000M Row200M farmer carry 50s,35s 100 meters each1000M ski50 Burpees1200M run (you go, i go 200m, so 3 times EACH) 9amif you dont want a partner divide numbers by 23 Rounds for Time with a Partner100 Double Unders80 Abmat Sit-Ups *****you can cut this to 60 if you want60 Wall...Read More
8:00 EMOMMinute 1: Cardio of ChoiceMinute 2: :20/:20 World’s Greatest StretchMinute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining TimeMinute 4: *Barbell Complex Barbell Complex10 Barbell Romanian Deadlift8 Tall Muscle Cleans6 Strict Press Specific Barbell Prep + Get to Working Loads (8-10 minutes)Perform 2 Cycles, Adding Loads Clean Pull Power...Read More
400m Run:40 Glute Bridge Hold:30 Down Dog Calf Gas Pedals:20/:20 Samson Stretch–2 Sets: For Quality6/6 Single Arm Ring Rows with Rotation10 Deep Lunge Mountain Climbers6 No Jump Burpees6 Jumping Pull-UpsSpend 5-10 minutes on rope climb progressions20 minute AMRAP3 rounds of:200m Run1 Rope Climb5-10-15 Burpee Pull-UpsRight into 3 rounds of:400m Run2 Rope Climbs20-25-Max Burpee Pull-Ups Rope...Read More
2 Sets: for Quality:15 Hollow Hold20 Alternating V-Ups:30 second Wall Support Handstand Hold:15/:15 Single Arm Active Hang8 Bar Kip Swings / Kipping Knee Raises / Alternating Toe to Bar10 Push upsThis is a lot to finish in an hour so start warming up to 70 perecnt of your bench right after the workoutBenchEvery 4:00 minutes...Read More
Mondays workout is below but here is preview of the week *****Strength Progressions:Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.**** Conditioning Themes:Sprint Capacity...Read More
Workout- Teams of 2Workout 1-split the work12 Minute Amrap25 cal row200 Meter run together 30 foot handstand walk or 6 wall walksWorkout 210 Minutes 16 clean and jerks, 135/954 Rope ClimbsWorkout 3 16 Minute Amrap50 Pull ups50 Burpees over your bar50 cal ski50 Snathces 95/6550 bike cals How far can you get into the 2nd...Read More
40 minutes- Teams of 3 split how you want -Ski 40*-Row 40*-run 200 (one at time while others partner rest)*What does the star mean…. that means 30 cal bike and 18 burpees split how you want between each movement 9am CrossFitCoaches choice warm up400m Dual Dumbbell Farmers Carry Buy-In–5 Rounds For Time20/14 Calorie Echo Bike200-400-600-800m-1000m...Read More
