It’s that time. 8am Endurance- There is a reason a track is 400 meters around… because running 400’s makes you a better runner! Hate Running- 6×400 with 90 break.. push yourself. these should all be at a fast pace Kind of like Running 8×400 with 90 second break Like running 10×400 with 90 second break....Read More
Warm Up- 5 minute row, then SQUAT THERAPY 25 air squats against the wall THEN 25 ohs with pvc Grab a bar 0-2 minutes 8 Power position power snatch 2-4 8 Hang position power snatch 4-6 8 hang position full snatch plus or hang power snatch plus OHS Strength- Sets of 2 (no dropping the...Read More
Warm up run 800 30 weighted good mornings 25 Light Light deadlifts Strength- DeadLift- Add 10 pounds onto the number you have been using the last 4 weeks, use 90 percent of that with the percentages below. 5x 40%, 5X50%, 3×60%, 5×75%, 5×80%, Amrap at 85% Wod Complete as many rounds as possible in...Read More
Warm up 4 rounds run 200m 5 pull ups 10 Push ups 15 air squat Strength- Bench Press- Add 5 pounds onto the number you have been using the last 4 weeks, use 90 percent of that with the percentages below. 5x 40%, 5X50%, 3×60%, 5×75%, 5×80%, Amrap at 85% WATCH THE VIDEO WITH...Read More
All Strength Day! Warm up- 5 Minutes Bike 40 Pass Throughs Quickly review the Strict press. Review the Hang Clean 0-2 minutes 8 front squats 2-4 Minutes 6 Power position squat clean 4-6 minutes 6 Hang position squat clean Strength- Strict Press- Add 5 pounds onto the number you have been using the last 4...Read More
Last 3 weeks of using our sheets for strength. We will still be doing strength work after this, just a different format. Warm up. 5 Minute row 40 Pass Throughs 30 OHS with a PVC Pipe Grab a bar 20 ohs with an empty bar Strength- Back Squat- Add 10 pounds onto the number you...Read More
Mix in some Tampa Bay games practice- have equipment ready and be warmed up 10:15 TEAMS OF 2 6 Minute Amrap 40 Deadlifts (Elite 315/205) (RX 225/155) (Int/Mas 185/135) (Novice 135/95) 40 Wall Balls (Elite/RX 30/20) (All others 20/14) Target Height: 10/9 40 Dumbbell Power Cleans (Elite 70/50) (RX/INT/Mas 50/35) (Novice 35/25) 40 Box Jumps...Read More
Endurance-8am Running Today! 200m, 200m 200m rest 60 seconds between 800m. Rest 2 Minutes 1 Mile, rest 3 minutes Push it on this mile! 800m rest 2 minute 200m,200m,200m, rest 60 seconds between 9am Mobility 10am partner wod or teams of 3 800m Run Buy In both run. Then split 100 Rower Cals on the...Read More
5 Minute bike Grab a bar for clean practice 0-2 8 Power Position Power Clean 2-4 8 Hang Position Squat Clean 4-6 6 squat cleans from the floor 20 Minutes to find you max of this this complex 1 squat clean starting from the floor 1 Hang clean (squat or power) 2 Front squat *can...Read More
Backwards day today, Starting with a wod Take 10 Minutes to build up to your Deadlift working weight for the wod. 3 rounds for time of: 25 deadlifts Bike 1,000 meters (.7 miles on the bike) Men: 225 lb. Women: 155 lb. Scroll for scaling options. Related: • CrossFit WOD 180603 Tips With Rory McKernan...Read More
