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25 Feb

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

SaturdayWarm-up30 seconds on/30 seconds off Assault/Echo Bike (build up to workout pace) - into - 3 sets 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats - into - 5-minute Rope Climb Practice **2. Workout Prep** with Partner 20-second Bike (workout pace) 1 Rope Climb (each) or 3 Burpee Pull Ups 20-second Bike (workout pace)MetconMetcon (Time)Teams of 2 200/160...

24 Feb

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

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 ApartsMetconCrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP - Reps)Complete as...

23 Feb

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

ThursdayWarm-up3 sets 5 GHD’s to Parallel 5 Back Squats + 5 Good Mornings (empty bar) 5 Pike Push-Ups 5 Deadlifts (empty bar) Workout PrepWorkout Prep** 1 set 5 GHD's 5 Back Squats 3 Handstand Push-UpsWeightliftingDeadlift (Weight)5 Sets of 2 @ 85% of your heavy single Every 2 Minutes MetconMetcon (Time)30-24-18-12-6 GHD's (OR V-Ups) Back Squat (95/65) Handstand Push-Ups Time...

22 Feb

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

WednesdayWarm-up5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) - into - 3 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press 5 Hang Power Cleans + Push Press 5...

21 Feb

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

TuesdayWarm-up3 Way Banded Shoulder Stretch INTO 6 min AMRAP 5 Double Dumbbell Cleans (lightweight - focus on form/breathing) 5 Alt. V-ups (each side) 5 Knees to Elbows 5 Bench Press (build in weight/stay light) WeightliftingBench Press (Weight)5 Sets of 2 @ 85% of your heavy single Every 2 Minutes Workout PrepWorkout...

20 Feb

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

MondayWarm-up3 Min Row Into 3 sets 5 Back Squats (empty bar - build across) 3 Updowns to Seal Pose 5 Scap Pullups 3 PullupsWeightliftingBack Squat (Weight)5 Sets of 3 Reps @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes Metcon"THE BOOGEYMAN" (Time)5 ROUNDS FOR TIME 10...

18 Feb

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

SaturdayWarm-up3 sets Each 100m Run (easy) 10 Alternating V-Ups 5 Shoulder Press + 3 Push Press (empty Bar) **2. Workout Prep** 3 sets 100m Run (workout Pace) 3 GHD's (Parallel) + 2 Full GHD's 3 Shoulder to Overhead (build up in weight) - rest 30 seconds between sets -MetconMetcon (Time)Teams of 2 4 rounds 400m Run...

17 Feb

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

FridayWarm-up3 sets 3 Dumbbell Front Squats (Light/practice transition) 3 Up Downs + Jump Over Bar 3 Muscle Cleans (Empty Bar) 3 Hang Power Cleans (Empty Bar) 3 High Hang Squat Cleans (Empty Bar) WeightliftingDeadlift (Weight)5 Sets of 3 Reps @ 80% of Week 1 Heavy Single Every 2 Minutes Workout Prep3...

16 Feb

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

ThursdayWarm-up2-minute Machine - into - 3 sets 10 Box Step Ups (total) 10 Ring Rows 10 Kip Swings 10 Wall Ball Push Press (no throw) **2. Workout Prep** With Partner 3 sets 4 Dumbbell Walking Lunge (together) 4 Pull-Ups (each) 4 Wall Ball Push Press (throw/each) * focus on relaxing the arms on each throw MetconMetcon (Time)Teams...

15 Feb

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

WednesdayWarm-upTabata Assault Bike (8 sets) * 20 seconds (moderate/10 seconds (recovery) * - into - 3 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power SnatchWeightliftingPower Snatch (Weight)Every Minute (10:00) 5 Power Snatch - Use lightweight that can be cycled smoothly...