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MondayWarm-up10 sets "Rowling" *1 Burpee for every meter over, or under 100m* **2. Workout Prep** 5/4 Calorie Row 2 Strict Handstand Push-Ups 2 Kipping Handstand Push-Ups 5/4 Calorie Row 2 Dumbbell Shoulder to OverheadMetconMetcon (Time)For Time: 25/20 Calorie Row 20 Strict handstand push-ups 25/20 Calorie Row 40 Kipping handstand push-ups 25/20 Calorie Row 60 Double...

SaturdayWarm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip MetconMetcon (Time) 4 rounds 5 Overhead Squats (135/95) 400 Meter Run /...

FridayWarm-upUpper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsWeightliftingSquat Clean Thruster (Weight)We will take 15 Minutes and build to...

ThursdayWarm-up5 Minute Row Into 3 Sets 30-sec run 5 wall balls (focus on breathing/arm cycling) 5 Scap Pullups 5 Body Row on Racked Bar 5 Alt. V-ups (each side) Workout PrepWorkout Prep** 1 set 50m Run 5 Pull ups 5 Wall balls 5 Toes to BarMetconMetcon (Time)5 Rounds 200m Run 10 Pullups 20 Wallballs (20/14) 10 Toes to...

WednesdayWarm-up10 min AMRAP 30-sec row (easy pace) 10 Floor DB Press (lightweight) 10 Heel Toe Rocks 10 Plate Toe Touch (each side) 30-sec Jump RopeWorkout PrepWorkout Prep** 2 sets 5/4 Calorie Row 4 Dumbbell Bench Press (add weight) 10 Double UndersMetconMetcon (Time)27-21-15-9 Calorie Row Dumbbell Bench (50s/35s) 54-42-30-18 Double Unders 15 Min Cap MetconMetcon (Calories)8 Sets 30 Second AB...

TuesdayWarm-up3 sets (8-10 minutes) 5 Jumping Air Squats 5 Alt. V-ups (each side) 1 single pull rope climb OR 1 zombie climb - into - Rope Climb Practice (5-10 minutes) Workout PrepWorkout Prep** 1 set 5 Air Squats 5 Sit Ups 1 Rope Climb (half way)MetconMetcon (Time)50-40-30-20-10 Air Squats Sit-Ups 5-4-3-2-1 Rope Climbs Time Cap 20 Min...

MondayWarm-up3 sets (8-10 minutes) 30-sec assault bike 6 Alt. Hang Dumbbell Snatches 6 Alt. Hang Dumbbell Clean and Jerks 10-sec Handstand Hold 3 Inch WormsWorkout PrepWorkout Prep** 1 set (Workout Pace) 4 Alt. Hang Dumbbell Snatches 5/4 Calorie Bike 4 Alt. Hang Dumbbell Clean and Jerks 1 Wall WalkMetconMetcon (3 Rounds for reps)3 Sets: 20 Hang...

SaturdayWarm-up3 sets: 200 Meter Run or 1:00 AB 1:00 Row (easy) 5 Clean and Jerks (build in weight each set)MetconMetcon (Time)6 Rounds 200 Meter Run (15/12 Cal AB) 25/20 Cal Row 6 Clean and Jerks (185/123) Rest 90 seconds between rounds ...

FridayMetconCrossFit Games Open 22.2 RX (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb Barbell CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 95-lb Barbell, may step over on burpees M: 135-lb Barbell, may...

ThursdayWarm-up6 min AMRAP 30-sec Row (easy pace) 5 Sandbag Squats (lightweight) 10-sec Sandbag Front HoldWeightliftingDeadlift (Weight)Take 15 Minutes to Build to a heavy single Deadlift. Workout PrepWorkout Prep** 3 sets 100m Row 2 Sandbag Squats (build in weight each set)MetconMetcon (Time)For Time 500 M Row or 400m Run 15...