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23 Sep

Posted at 20:00h in Work out of the day

SaturdayWarm-up10:00 AMRAP 1:00 easy row 5 Front Squats (empty bar) 5 Shoulder to Overhead (empty bar) 10-sec Handstand Hold 2. Workout Prep 1 set 8/6 Calorie Row (workout pace) 3 Strict Hand Stand Push Ups 3 Front Squats 3 Push PressMetconMetcon (3 Rounds for reps)21-15-9 Calorie Row Strict Handstand Push Ups -Rest 1:1- 21-15-9 Calorie Row Front...

22 Sep

Posted at 20:00h in Work out of the day

FridayWarm-up3 sets: 1:00 Machine 5 Kipping Knee Raises 5 Hang Power Cleans (empty bar) 3 Bar Facing Up Downs 2. Workout Prep 2 sets: 3 Toes to Bar 4 Hang Power Cleans (build in weight) 3 Bar Facing BurpeeWeightliftingFront Squat + Back Squat (Weight)3 Front Squats directly into 6 Back Squats 4 Sets...

21 Sep

Posted at 20:00h in Work out of the day

ThursdayWarm-up8 min Amrap: :30 sec Row 5 Box Step Ups (each side) 5 Abmat Sit Ups 2 Sandbag Over Bar/Box (light) Prep2 sets: 4 Synchro Wall Ball Sit Ups 2 Synchro Box Jumps 1 Sandbag Over Bar/Box (build in weight)MetconMetcon (AMRAP - Rounds and Reps)eams of 2 5 sets: 3:00 Amrap 15 Synchro Wall Ball...

20 Sep

Posted at 20:00h in Work out of the day

CrossFit - Wed, Sep 21Warm Up <p>3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell&nbsp;<br />* Perform 3-5 reps at each movement&nbsp;<br />-into-<br />3x High Hang Clean + 3x Hang Clean...

19 Sep

Posted at 20:00h in Work out of the day

CrossFit - Tue, Sep 20Warm Up <p>3 sets:<br />:30 sec Ski/Row<br />5 inch worms&nbsp;<br />10-second Handstand Hold<br />:30 sec Jump Rope<br />&nbsp;<br />&nbsp;<br />2. Workout Prep<br />1 set:<br />100/80m Ski/Row<br />10 Double Unders<br />1 Wall Walk</p><p> </p>Metcon (AMRAP - Rounds and Reps)<p>3:00 AMRAP<br />100/80m Ski (Or...

18 Sep

Posted at 20:00h in Work out of the day

CrossFit - Mon, Sep 19Warm Up <p>3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell&nbsp;<br />* Perform 3-5 reps at each movement&nbsp;<br />-into-<br />3x High Hang Snatch + 3x Hang Snatch...

16 Sep

Posted at 20:00h in Work out of the day

SaturdayWarm-up3:00 Easy Row - into - Partner 1 2 Sets (Empty Bar or PVC) 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 3 Squat Snatch Partner 2 2 Sets (Empty Bar or PVC) 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats 3 Squat Cleans * Switch when both partners finish * -...

15 Sep

Posted at 20:00h in Work out of the day

FridayWarm-up3 sets: 1:00 Machine 10 PVC Pass Throughs 5 Inch Worms 10yd Yard Bear Crawl 2. Workout Prep 3 sets: 20 second Row (workout pace) 40 second Row (easy/recovery)GymnasticsDips (Max reps)4 x 8-10 reps On rings, bars, or boxes MetconMetconEMOM 20 150/125 M Row ...

14 Sep

Posted at 20:00h in Work out of the day

ThursdayWarm-up3 min Assault Bike or Row -into- 5 min amrap: 5 Wall Ball Thrusters 4 Box Step Ups 3 Kip Swings + 3 Kipping Knee Raises 2. Workout Prep 2 sets: 5 Wall Balls 4 Toes to Bar 3 Box Jump Overs (build in height)MetconMetcon (Time)50 Wall Balls (20/14) 50 Toes to Bar 50...

13 Sep

Posted at 20:00h in Work out of the day

WednesdayWarm-up3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push Jerks * perform with a PVC pipe or empty bar *WeightliftingSquat Clean (6 x 3)3 Position Squat Clean (High Hang, Above the Knee, Floor) 6x3 (@75% of...