Blog

Easter BootcampWarm-up400m run Stretch 5 walk out planks, 2 push ups 10 mountain climbers 1 min plank hold 2xMetcon (Time)800m run (Rx+ = 1 mile) 75 sit ups 400m med ball run 75 hollow rocks 800m run (Rx+ = 1 mile) 75 sit ups 400m med ball run 75 hollow rocks (At home...

SaturdayWarm-up5:00 Machine - into - 3 sets 7 Ring Rows 5 Inch Worms 3 Muscle Cleans 3 Power Cleans **2. Workout Prep** With Partner 1 set 1 Rope Climb (each) 20 second Assault Bike (each) at workout pace 2 Power Cleans (each) at 80% of workout weightMetconMetcon (Time)Teams of 2 20 Rope Climbs or 40 Burpee Chest to...

FridayWarm-up10 min AMRAP 30-sec singles 7 Single DB DL (each side) 7 DB goblet squat 7 Single DB Shoulder to OH (each side) 3-inch wormsWorkout Prep1 set 15 Double Unders 5 Dumbbell Deadlift 10 Double Unders 5 Dumbbell Front Squats 5 Double Unders 3 Dumbbell Squat Clean ThrustersMetconMetcon (3 Rounds for reps)5:00 Amrap 50 Double Unders 10 Dumbbell...

ThursdayWarm-upWarm up Lower BodyWith a barbell + Green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep...

WednesdayWarm-up6 min AMRAP 1 min assault bike (3-4 high effort - coast to maintenance speed for the remainder) 7 GHD’s to parallel (focus on leg extension - hands stay by legs) 7 Power Cleans (empty bar) 7 Shoulder to Overhead (empty bar) -into- 6 mins Build to Clean and Jerk weight for...

TuesdayWarm-up10 min AMRAP 1 min row (30-sec easy/30-sec mod) 5 box steps ups (each side) 20 plate hops 5 scap pull-ups 10 PVC around the worlds 10 PVC Pass Throughs **2. Workout Prep** 1 set 30-second row (workout pace) 5 Box Jumps (Step down) 5 Pull-UpsMetconMetcon (AMRAP - Rounds and Reps)15:00 Amrap 500/400m Row 25 Box Jumps (24/20) 5-10-15-20-25…. Pullups *Row...

MondayWarm-up10 min AMRAP 30-sec singles unders 3 Dynamic Squat Stretch 3 Sky Reacher Squats (each side) 3 Back Squats + 1 Pause Back Squats (empty bar - building across sets) 3 Muscle Snatch (PVC) 3 Power Snatch Have athletes build up to 60%+30lbs in 3-4 sets hitting 2-3 reps a setWeightliftingBack Squat...

SaturdayWarm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats MetconMetcon (AMRAP - Rounds and Reps)In Teams...

FridayMetconCrossfit Games Open 21.3 RX (Ages 16-54) (Time)For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching...