Saturday, June 30, 2018 Prep/Gymnastics 4 Rounds Accumulate 1 Minute Plank Hold 3 Wall Walks Conditioning 30-25-20 Kettlebell Deadlift (70/53)* Calorie Row One KB In Each Hand* 25 Yard Kettlebell Farmer’s Carry (70/53) Running 400 Meter Run x 4 Work:Rest 1:1 Tempo Hard
Threshold Training Cycle: Week 2 of 10, Saturday Prep 4 Rounds Accumulate 1 Minute Plank Hold 5 Wall Walks Conditioning 30-25-20 Kettlebell Deadlift (70/53)* Calorie Row One KB In Each Hand* 25 Yard Kettlebell Farmer’s Carry (70/53) Running 400 Meter Run x 7 Work:Rest 1:1 Tempo Hard
Friday, June 29, 2018 Strength Every 2 Minutes For 12 Minutes 1 Complex Of: 1 Slow Pull Clean Deadlift 1 Mid Hang Squat Clean 1 Front Squat 1 Jerk @ 70% of Max Clean & Jerk Conditioning 4 Rounds 5 Power Snatches (135/95) 8 Over-the-Bar Burpees 11 Air Squats Accessory Dumbbell Front Raise + Side … Read more
Threshold Training Cycle: Week 2 of 10, Friday Strength Conditioning Every 2 Minutes For 12 Minutes 1 Complex Of: 1 Snatch Pull 1 Pause Snatch (Pause right above the knees) 1 Mid Hang Squat Snatch @ 75% of Max Snatch Strength Conditioning Every 2 Minutes For 12 Minutes 1 Complex Of: 1 Slow Pull Clean Deadlift … Read more
Strap yourself in, grab the handle, and go. For a lot of athletes, that’s the extent of their relationship with the rower. Despite the fact that rowing is an integral part of many CrossFit workouts, athletes just don’t spend the time getting to properly know the erg, the indoor rower. In truth, the erg is … Read more
Wednesday, June 27, 2018 Prep 2 Rounds 3 Rope Climbs 20 Empty Bar Thrusters (45/35) Conditioning 30 Wall Balls (20/14) 20 Power Cleans (135/95) 10 Burpee Box Jumps (24/20) 30 Toes-to-Bar 10 Burpee Box Jumps (24/20) 20 Power Cleans (135/95) 30 Wall Balls (20/14) 15 Minute Time Cap Bike 3 Minutes Easy Bike Warm-up, Then: … Read more