THURSDAY WORKOUT

Some gymnastics stability work to compliment what some of you have started to work on on Tuesdays first then…   WORKOUT: 2:00 Ski Cal AMRAP 4:00 Bike Cal AMRAP 6:00 Row Cal AMRAP 2:00 Double Under AMRAP There will be two scores for this one… 1.) The total number of

WEDNESDAY WORKOUT

Weightlifting cardio/skill tomorrow…   POWER ENDURANCE/SKILL: 5 rep Power Cleans… (Mid-thigh, above, below and two more from the floor) Work up to 75% and practice if things feel heavy and work up to as high as 85-90% if things on point and feeling snappy…   WORKOUT: This should be heavier

MONDAY WORKOUT

We are going to impart some back squat knowledge tomorrow from the powerlifting seminar we had with Bret from Omaha Barbell today…   SKILL/STRENGTH: 5 rep Low Bar Back Squat * 3 sets @ 70-75% 1RM This change in set up places a much larger emphasis on your hips and

FRIDAY WORKOUT

“Fun” Friday… Barbell complex up to a tough, but doable weight with near PERFECT knee and hip positions…   STRENGTH COMPLEX: 3 Cleans (Any type you like) 6 Front Rack Reverse Lunges 9 Front Squats * 4 sets for loading trying to see if you can go unbroken for the

THURSDAY WORKOUT

“Interference” workout tomorrow… The cardio movement done before the gymnastics will have some muscle fatigue overlap so be prepared on the first few sets of the gymnastics movement and plan your set break ups accordingly…   WORKOUT: 250 Double Unders (5:00 Cap) 40/50 Strict HSPUs 1250m Row (6:00 cap) 40/50

WEDNESDAY WORKOUT

Really hammer home some solid barbell skill tomorrow!   SKILL/POWER: Every 1:00-1:30 on the clock or 12 total rounds: Odd rds – 1 Power Snatch from the floor Even rds – 1 SQUAT Snatch from the floor Start the first set with around 75% 1RM on the barbell and add

MONDAY WORKOUT

5,6,7am, 12pm and 330,430pm classes only tomorrow!   POWER ENDURANCE: See if you can keep the barbell moving through all five reps without any significant pauses until the heavier sets at the end… 5RM Thruster from a Rack 50, 65, 75, 80-83, 88-90% (PR attempt so this last set is

FRIDAY WORKOUT

Squat TRAINING tomorrow… This means we are looking for the difficulty to increase some as the volume of sets build, not because you’re adding much more loading to the barbell once we start the work sets…   STRENGTH: 3 Tempo Back Squats @ 80-85% 1RM (2:30 clock) (3 seconds down

THURSDAY WORKOUT

Tomorrow is all about smooth and consistent movement throughout… To test this we will use a variation of a classic Crossfit workout that we have simplified even more in order to allow most of your to continue to move without hitting a significant wall… This still means you have to

FRIDAY WORKOUT

Let’s have a fun day tomorrow 🙂 25 foot Sled Push up to something heavy on the turf… Make aggressive jumps in the weight as we will only use the two big sleds for this one… Take about 15 minutes or so to work up… Workout… This is an old

THURSDAY WORKOUT

Choose your loading wisely!   WORKOUT: 10 Shoulder 2 OH Anyhow (Push Press, Jerk or Split Jerk) 20 AbMat Sit Ups 250/300m Row 10 Hip to OH Anyhow (Hang Snatch or Hang Clean & Jerk) 20 AbMat Sit Ups 250/300m Row 10 Ground to OH Anyhow (Snatch or Clean and

FRIDAY WORKOUT

Single leg strength and gymnastics!   STRENGTH: Alternating DB Step Ups for 10 reps on a 20/24″ box 4 sets to work up to your best weight you can without an excessive help from the back leg and focus on keeping the knee lead leg on top the box in

THURSDAY WORKOUT

Main goal for tomorrow… Round timing consistency… Getting more rounds is good too, but if you start off guns blazing and limp to the finish I guarantee you that you left some reps and possibly a full round out there b/c you went out too hard early…   WORKOUT: 5

WEDNESDAY WORKOUT

Back at it!   SKILL/POWER: Barbell skill work so keep weight on the work sets between 70-80% 1RM and really drill proper positions throughout… 1 Hang Above the Knee SQUAT Clean 1 Hang Below the Knee SQUAT Clean 1 SQUAT Clean from the Ground Again, don’t push the weights if

MONDAY WORKOUT

Starting off the week really simple so keep the weights moderate for the complex and the speed moderate-ish for the workout too…   DB COMPLEX: 5 DB Curls 10 DB Arnold Presses 20 DB Bent Over Rows 40′ DB Walking Lunge * 3 total sets with 2-3:00 of rest between

FRIDAY WORKOUT

Last day!   STRENGTH TEST: * As always, go by feel… Do the best weight you can with GREAT position and form today Back Squat, Front OR Overhead Squat 1RM (Newer athletes go for a 2 or 3 rep set) * 50×5, 65×3, 80×2, 85-90×1, 90+x1, 90+x1, 90+x1 (optional) *

THURSDAY WORKOUT

Hero WOD gymnastics and barbell pacing workout tomorrow…   WORKOUT: “JJ” 1 Power Clean (123/185#)(70% 1RM or so) 10 STRICT Deficit HSPUs (2/4″) 2 Power Cleans 9 STRICT Deficit HSPUs (2/4″) 3 Power Cleans 8 STRICT Deficit HSPUs (2/4″) 4 Power Cleans 7 STRICT Deficit HSPUs (2/4″) 5 Power Cleans