Tuesday 12.22.2015

Workout of the Day Back Squat Set 1: 5 reps @ 60% Set 2: 3 reps @ 70-75% Set 3: 1 rep @ 75-80% Set 4: 5 reps @ 70-75% Set 5: 3 reps @ 75-80% Set 6: 1 rep @ 85-90% Set 7: Max reps @ 75-80% then 4 Rounds: 30 DU’s 25 KB Swings (53/35) 20 Alt. DB Snatch (50/35) 2...

Monday 12.21.2015

Workout of the Day EMOM for 9 minutes: Min #1: Handstand Hold x 30-45 sec Min #2: Strict Pull-up x 30-45 sec Min #3: L-sit Hold x 30-45 sec then 12 minute AMRAP: 3 Thrusters (75/55) 3 Pull-ups 3 Push-ups 6 Thrusters 6 Pull-ups 6 Push-ups *Continue to add 3 reps each...

Friday 12.18.2015

Workout of the Day EMOM for 8 minutes: Even: Strict Press + Push Press Odd: L-sit Bar Hang x 30-45 sec then CrossFit Open 13.1 17 min AMRAP: 40 Burpees 30 Snatches (75/45) 30 Burpees 30 Snatches (135/75) 20 Burpees 30 Snatches (165/100) 10 Burpees AMRAP Snatches...

Thursday 12.17.2015

Workout of the Day Take 15-10 minutes and build to a heavy double Full Snatch *Drop barbell b/w reps then 12 minute AMRAP: 30 Wall Balls (20/14) 30 T2B 30 Back Squats (95/65) then Mobility: Butterfly, Frog, Child’s Pose Post your results to the...

Wednesday 12.16.2015

Workout of the Day Handstand Practice Freestanding, HSPU HS Walks, etc… then 5 minute AMRAP: 30/20 Cal on Assault Bike 12 KB Swings (53/35) 3 Power Cleans (135/95) 1 Thruster Rest 2 minutes 5 minute AMRAP: 30/20 Cal on Rower 12 KB Swings (53/35) 3 Power Cleans...