Warm-Up8:00 minutes, For Quality5/5 World’s Greatest Stretch10 Bird Dogs w/knee tuck10 steps each way banded glute activation10 Jumping squats10 Barbell Behind The Neck Strict Presses (Split Jerk Position)We will give you some time to warm up to your first set weight thenStrength: Front Squat10 minute EMOM3 repsMinutes 1-3: 65%Minutes 4-6: 67%Minutes 7-8: 70%Minutes 9-10: 72%Percentages...Read More
Last few days before we start our strength cycle. Warm-Up2 Sets, For Quality:1:00 Cardio Choice10 Scapular Push-Ups5 Walking Inchworm to Hollow10 Barbell Goodmornings6 Crossover Step-upsBelow would be the absolute toughest version of this workout but do not get wrapped up in weights or reps. That’s a losing mans game. 99 percent of us will need...Read More
We are in a transition week before we get into a serious strength cycle. There are some longer workouts the rest of the week. We are prepping to get after the weights! There is light barbell cycling work after the workout today if you want to do some extra work. It just takes one person...Read More
Warm up Warm-Up2 Sets, For Quality:1:00 minute Machine of Choice (Easy pace)20 Bodyweight Reverse Lunges20 Plank Alternating Shoulder Taps10 Prone Weighted Y-W-TStrength Strength: Strict PressEvery 2:00 minutes, 6 Sets3 Sets x 5 Reps @ 70%1 Set x 3 Reps @ 75%1 Set x 3 Reps @ 77%1 Set x 3 Reps @ 80%*Aim to finish...Read More
No 5am and 6am! we will have a 9am,10am,4,5,6pmStrength 5×5 Bench PressWorkout“hangover cure”6 Rounds (23 minutes)Minute 1- Max calsMinute 2-max burpeesMinutes 3-max doublesMinutes 4-restRead More
“99 Problems but beings closed aint one”Teams of 2 or 3Row 202399 hang power snatches99 toes to bar99 wall balls99 front rack lunges99 Kettlebell swings99 pull ups99 goblet squatsRow 2024Happy New year everyone!Read More
8am endurance. It’s going to be awesome dont miss it. Mix of bike ski row burpees and run (running distance is only the the fence and back twice) 9am CrossFitWe’ll start with a warm up like usual then jump straight into this workout. There will be some accessory work for after Every 8 minutes (Repeat...Read More
Warm up 2 rounds1 Minute Machine10 spider man lunges1 barbells complex *see below5 burpees over your bar focusing on efficiency and technique (*barbell complex is 3 tall muscle cleans, 3 front squats, 3 power position squat cleans)Strength Every 2:00 minutes, 5 Sets3 Position CleanHigh Hang + Hang + Floor*Can drop the bar after the hangWod...Read More
Gymnastics Skill / Stamina DevelopmentBar muscle up or pull up and dip skill/strength development Option 1 – Bar muscle ups4 minute EMOM4 repsRest 2:00 minutes4 minute EMOM3 repsRest 2:00 minutes4 minute EMOM2 reps_____________________Option 2 pull ups dips3 sets of a 4 minutes emom3 or 4 Pull-Ups + 3 or 4 Ring DipsRest 2:00 minutes between...Read More
