Rx Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (weight #1) 25 toes-to-bars 50 double-unders 13 squat cleans (weight #2) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans (weight #3) If...Read More
Mobility: Ankles Skill: Double-unders Workout of the Day- Choose one option 1) Bike Test 2) Row Intervals 3) Skills 4) 4-5 rounds 400m Run or Row or combo Suitcase Carry x gym length each arm 18 Ball Slam 14 Russian Twist with ball 10 Parallette Pass ThruRead More
Warm-up: 20 Jumping Jacks 30 Double-unders 60sec Plank Hold 8 Plank Burpee to Squat Hold (5sec) Every minute on the minute for 12 min: 1) Toes to Bar x 8-10 reps 2) Alternating Pistols x 8-10 reps 3) Muscle-up or Bar Muscle-up x 2-4 reps 4) Handstand Push-ups x 6-8 reps Workout of the Day...Read More
Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 8 Shoulder Taps 4 Strict Chin-ups Strength: 5 sets 1a) Tempo Bench Press x 4 @32X1 1b) Dumbbell Hammer Curl x 14-16 (alternating) Workout of the Day 2 person team for total time 3rds each 15/12 Cal Row + 6 Lateral Burpee Over the Erg...Read More
Warm-up: 200m Run then 3rds of: 5 Muscle Snatch 5 Back Squat 5 Ring Row or Ring Pull-up Strength: Back Squat 10×60%, 8×70%, 6×75%, 4×80% Workout of the Day As many reps as possible in 4min, 8 Power Snatch 8 Chest to Bar Pull-ups Rest 1min As many reps as possible in 3min, 6 Power...Read More
Mobility: Hips Skill: Rope Climbs Every 90sec for 4rds 1) Bike x 60sec @70+/60+ RPM 2) Rope Climb x 1-3 reps 3) Row x 18/15 Cal 4) Core x 60secRead More
Warm-up: 200m Run then 3rds of: 10 Shoulder Taps 5 Strict Press 5 Pull-up Strength: Push Press 5×60, 3×70, 2×80, 1×90, 1×95-97, 1×101+ Workout of the Day “CFWP Run BMC” 400m Run + 1 Round Barbara 300m Run + 2 Rounds Mary 200m Run + 3 Rounds CindyRead More
Barbell Warm-up 10min to build to 80-85% of Max Power Clean Workout of the Day As many reps as possible in 9min 3,3, 6,6, 9,9….continue to add 3 reps each set Power Clean (135/95) Box Jump (24/20) Finish: 3 sets Double Kettlebell Front Rack Alternating Reverse Lunges x 12 Rest 10sec Russian Kettlebell Swings x...Read More
Warm-up: 200m Run then 3rds of: 10 Glute Bridge @1112 5 Plank Burpee to Squat Hold 10 Walking Lunges Strength: Back Squat 5×60, 3×70, 2×80, 1×90, 1×95-97, 1×101+ Workout of the Day “L’Annie” 50-40-30-20-10 Double-unders Lunges Sit-ups Finish: CFWP Dumbbell Floor ComplexRead More
