• 07.28.2016 CrossFit, Strength & Conditioning
  • Hollow Body Bolds Strength 1. Power Snatch + Hang Power Snatch 70-75% 1RM x (1+2)/4x 2a. Bench Press 4RM; 85% x 4 x 2 2b. Band Pull Aparts Thera Band x 15 x 3 Conditioning 9′ EMOM A) 12 KB Snatch B) 10 Hand Stand Push ups C) 8 Box Jumps 12′ to Build to […]

  • July 28, 2016
  • 07.27.2016 CrossFit, Strength & Conditioning
  • Partner Handstand Assists Strength 1. Sumo Deadlift 4RM; 85% x 4 x 2 2a. Kneeling Bottom up KB Press (6/6)3x 2b. Pendlay Row AHAP x 8 x 3 Conditioning 15-9-6-3 Deadlift Weighted Ab mat Sit ups Chest to Bar Pull ups   CrossFit Partner Handstand Assist 10′ To Build to a Heavy Single Deadlift Rest […]

  • July 26, 2016
  • 07.26.2016 CrossFit, Strength & Conditioning
  • TriPod position hold (Yoga pose) Strength 1. Power Clean + Hang Power Clean (1+2) @ 70-75%/1RM/4x 2. Strict Press 4RM; @ 85% x 4 x 2   Conditioning 9-6-3 (Hang Power Clean) 21-15-9 (Wall Balls)   CrossFit With a 35′ Running Clock 8′ to build to a heavy power clean 2′ rest 10′ AMRAP 5 […]

  • July 25, 2016
  • 07.25.2016 Strength & Conditioning
  • Handstand Holds with shoulder taps Strength 1. Back Squat 4RM; @ 85%x4x2 2a. Chin ups AHAP x 3-5 x 3 2b. 1/2 Turkish get up AHAP x (3/3x) x 3 Conditioning 6′ AMRAP 15 Goblet Squat (70/44) 10 Hand to Hand KBS 5 Plyo Push ups  

  • July 24, 2016
  • 07.23.2016 Strength & Conditioning
  • Strength & Conditioning Strength I. Hang power clean + Power clean + Power jerk 70-75% x (2+1+1) x 5; 90 sec rests II. Press + Push press (4+6)RM; -10 x (4+6) x 2 Conditioning 30 Manmakers Rx: 40/25 lb. Rx+: 50/35 lb.

  • July 22, 2016
  • 07.22.2016 Strength & Conditioning, CrossFit
  • Strength & Conditioning Strength I. Back squat 70-75% x 10 x 3 sets IIa. 1/4 back squat jump 40-45%(bsq) x 6 x 3 sets IIb. Farmer walking lunge AHAP x 20 steps x 3 sets Conditioning 7 minutes to perform as many as possible: 9 Power snatch 7 HSPU 5 Box jumps Rx: 95/55; 24/20 […]

  • July 21, 2016
  • 07.21.2016 CrossFit, Strength & Conditioning
  • CrossFit 15 minutes to establish heaviest complex: 1 Hang power clean + 1 Power clean + 1 Jerk then immediately perform 1 round every 2 minutes, for 20 minutes of: 5 C&J 7 Pull ups 9 Hand-to-hand Russian KBS Rx: 155/105 lb., Pull ups, 53/35 lb. KB Rx+: 185/125 lb., C2B pull ups, 70/44 lb. […]

  • July 20, 2016
  • 07.20.2016 Strength & Conditioning, CrossFit
  • Strength & Conditioning Strength I. Front squat + Back squat 70%(fsq) x (4+6) x 4 IIa. Double KB OH Iso.-hold Accumulate 2 minutes at 44/26 lb. IIb. Weighted plank 90/50 lb. x 30-45 sec x 3 Conditioning 30-20-10 Calorie row Wall ball shots Rx: 20/14 lb. Rx+: 30/20 lb. CrossFit “Bear complex” 5 Rounds 7 […]

  • July 19, 2016
  • 07.19.2016 Strength & Conditioning, CrossFit
  • Strength & Conditioning Strength I. Hang power snatch + Power snatch 70% x (2+1) x 5; 90 sec rests IIa. Bench press 70-75% x 10 x 3 sets IIb. Half-kneeling DB/KB press AHAP x 8-12 x 3 sets Conditioning 3 Rounds 10 KB Snatch (L) 10 Unbalanced KB squat (L) 10 KB Snatch (R) 10 […]

  • July 18, 2016
  • 07.18.2016 Strength & Conditioning
  • Strength & Conditioning Strength I. Romanian deadlift 40-45% x 10 x 4 sets IIa. Chin up AHAP x 10 x 3 sets IIb. Single-arm row AHAP x 10 x 3 sets Conditioning 15-10-5 Power clean Pull up Push up Rx: 70% PC, Pull ups, x2 Push ups Rx+: 70%(clean) G2OH, C2B, HSPU

  • July 17, 2016