Is your intensity high enough?

As a coach I have the pleasure of watching thousands of different workouts throughout the year. One thing that I notice in a couple different levels of athletes is that their intensity is not as high as it should be. To truly reach our athletic potential and our...

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August 10 Workout

WARM UP With a Partner 400 Meter Run with medicine ball 20 Partner Wall Balls 20 Partner Medicine Ball situps 200 Meter Run with medicine Ball then Turkish Getup movement prep SKILL EMOM 8: ODD Minutes: 30s of Handstand Hold/Knee Ups/Toes to Bar/Knees to Elbow EVEN...

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August 9 Workout

WARM UP Grab a barbell and complete: 10 Supinated Grip Bent-over Rows 5 Strict Press 10 Pronated Grip Bent-over Rows 5 Push Press 10 Front Squats 5 Push Jerk 10 Goodmornings Then, Hang Power Clean Progressions: – 5 Muscle Cleans + 3 Push Press – 5 Hang Muscle Cleans +...

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August 8 Workout

WARM UP Dynamic Warmup or 20 Jumping Jacks 10 Push-ups 20 Sit-ups 10 Walking Lunges 20 Double Unders/Single Unders CONDITIONING 5 Rounds For Time With a Partner 100 Meter Sledpush (45/25) 20 Walking Lunges (Body Weight) 30 (2) Count Mountain Climbers 40 Double Unders...

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August 7 Workout

WARM UP Dynamic Warm-up x 5:00 + With an empty BB: 10 Sumo Deadlifts 10 BB Thrusters 20 Double Unders 10 BB Rows 20 Double Unders 10 Front Rack Reverse Lunges 20 Double Unders PREPARATION 2 Rounds of: 10 X-Band Walks Each Direction 15 Banded Goodmornings (squeeze...

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August 5 Workout

WARM UP Dynamic Warm-up – High Knees – Butt Kickers – Soldier Kicks – Walking Lunges w. a twist – Carioca – Jumping Jack Shuffle – Broad Jumps – Back peddle CONDITIONING AMRAP 30 W/ A Partner 800 Meter Run 30 Front Squats (115, 75) 800 Meter Run 30 Pull-ups Rx+:(135,...

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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...

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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...

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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...

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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...

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