August 4 Workout

August 4 Workout

WARM UP Dynamic Warmup or Inch worm w/ Push up Frankenstein Kicks Samson Stretch Burpee Broad Jump Banded Good Mornings PREPARATION 2 Sets of: 3 Deadlifts 3 Power Cleans 3 Jerks 3 Power Clean + Jerks Add weight then repeat for one more set STRENGTH Speed Banded...
August 3 Workout

August 3 Workout

WARM UP Teams of 2 10:00 of Rowing One person works. While one person performs 10 Abmat Sit-ups, 10 Air Squats, 5 Push-ups. The partner doing the work (sit-ups/push ups/air squats) is the pace setter SKILL Rowing Technique -Damper Setting -Strokes Per Minute -Power...
August 2 Workout

August 2 Workout

WARM UP Kettlebell Warm up, 30s of work/20s of rest. -R arm Single-arm KB Swing (Russian) -L arm Single-arm KB Swing (Russian) -Kettle Bell Windmill -Goblet Squat -R arm KB Push Press -L arm KB Push Press -KB Swing Russian then American STRENGTH Floor Press 1 X 1...
August 1 Workout

August 1 Workout

CROSSFIT 170801 WARM UP Dynamic Warmup PREPARATION 5 Hang Muscle Cleans 5 Push Press 5 Pull-ups -add weight repeat for another set CONDITIONING E(5)MOM For 25 Minutes 100 Meter Sledpush (empty) 10 Chest to Bar Pull-ups 10 Hang Power Cleans (135, 95) 10 Shoulder to...
July 31 Workout

July 31 Workout

WARM UP Dynamic Warmup MOBILITY Glute/Hamstring/Quad Circuit 1a) X-Band Walk x 10 ea 1b) Banded Goodmorning x 15 1c) Terminal Knee Extensions x 15 ea x 2 Rounds STRENGTH Zercher Box Squat 1 X 1 1 Rep Max – Take 6-8 sets and build to a 1RM resting 2 minutes in between...
July 29 Workout

July 29 Workout

CROSSFIT & MOVE 170729 WARM UP Set-up all movements and perform 8 reps of each: – Box Jumps – Jumping Pull-ups – KBS – Walking Lunges (total) – T2B or Knee Lift – Push Press – Back Extensions or Supermans – Wallballs – Burpees – Double Unders CONDITIONING Filthy...

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