Mondays workout is below but here is a preview for the week.Monday – September 8Back Squat + EMOM ConditioningStrength: 4×5 Back Squat at 80% of 1RMConditioning: “If You Give a Mouse a Pull-Up” EMOM (Strict Pull-Ups + Kipping, Double Unders, DB Step-Ups)Tuesday – September 9Weightlifting + Barbell Cycling and Run IntervalsWeightlifting: 5x Clean Pull +...Read More
Wod 1Is this a test of beach brawl? maybe Let see if you can finish in 12 minutes teams of 210*20*30*40 *Rower Cal wall Balls **20 sandbag squats between each roundWod 2- 12 minutes 12 toes to bar16 synchro db snatches right hand12 muscle ups 16 synchro db snatches left hand3/2 Rope climbsWod 3- 6...Read More
8am endurance class9am CrossFit workout on the crossfit side, weightlifting on the other side8am35 Minute Amrap- teams of 3 split how you want1200m Row1200m ski1200m Run (run alteranating 200s until all teammates have done twice)9am2 Sets for Quality1:00 Cardio Choice10 Hollow Hold10/10 Single Leg Glute Bridges10 Down Dog to Up Dog Mixed Machine ConditioningFor Time:*27-*21-*15-*9American...Read More
There are muscle ups in todays strength and workout. DON’T skip when you see that. We will work on pull ups and dips if you don’t have your muscle ups. General Prep2 Sets for Quality1:00 Row10 Dual Kettlebell Deadlifts5 Up Downs10 Squat JumpsSpecific Movement Prep100ft (30m) Farmers Carry5 Burpees5 False Grip Ring Row to Chest:10...Read More
Mobility Prep and Activation1:00 Bike:30/:30 Active Pigeon Stretch:30 Extended Plank Reverse Bridge:30/:30 Single Leg Glute Bridge HoldGeneral Prep2 Sets: For Quality8/6 Calorie Echo Bike8/8 Single Leg Romaning Deadlift12 Alternating Single Arm Kettlebell Swings6 Inchworm to Hollow6 Pike Push-UpsSpecific Barbell Prep and BuildOn Both Deadlifts and Push Press5 Reps @ Light to moderate load3 Reps @...Read More
**Todays workout has overhead squats. you DO NOT have to do overhead squats. sub out with front squats if you want. Mobility Prep and Activation:30/:30 Active Pigeon Stretch:30 Bootstrap Squat + Block and Twist10 Alternating Cossack Squats (5sec Pause):30/:30 Active Scorpion StretchGeneral Prep:2 Sets::30 Jump Rope5 Tall Muscle Snatch5 Overhead Squats2x (1 Wall Walk +...Read More
Tuesdays workout is below after the weekly preview. If you’re wondering how PRVN names these workouts they go with a theme for the week. This weeks theme is PrinceTuesday – “Raspberry Beret” + Core FocusLong aerobic test with midline interferenceTTB volume and DB step-overs add midline/grip fatigueWednesday – Back Squat + “Kiss” AMRAPSquat strength progression...Read More
ONE WOKROUT TODAY AT 9am. Show up everyone. We have room. Do this one solo, do it as a partner workout (both do the run)Do all the rounds, do a few rounds. Just show upOn June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire...Read More
8am35 Minutes Amrap- teams of 3Switching as needed. See if you can get through a round and start over100 Cal Row80 Burpees100 Cal ski80 box step overs with one DB (your choice of weight, 20 inch box100 Cal Bike80 DB snatches 9amWarm-Up3 Sets for Quality1:00 Cardio Choice:30/:30 Standing Calf Stretch10 Russian Kettlebell Swings:20/:20 Single-Leg Hip...Read More
