• 10.01.2016 Strength & Conditioning
  • Strength & Conditioning Strength I. Banded deadlift (1″ band) 65% x 6 x 1 set 70% x 6 x 1 set 75% x 6 x 3 sets IIa. Banded Russian kettlebell swing (0.5″ band) 70/44 lb. x 6 x 4 sets II. Pull up Bodyweight x AMAP x 4 sets Conditioning “Grace” 30 C&J (135/95 […]

  • September 30, 2016
  • 09.30.2016 Strength & Conditioning, CrossFit
  • Strength & Conditioning Strength I. Snatch pull + Hang power snatch + Power snatch 65% x (1+1+1) x 2 sets 70% x (1+1+1) x 1 75% x (1+1+1) x 4 II. Hang clean pull (above knee) 70% x 4 x 1 set 80% x 2 x 1 set 85% x 2 x 3 sets Conditioning […]

  • September 29, 2016
  • 09.29.2016 CrossFit, Strength & Conditioning
  • CrossFit 21 – 18 – 15 – 12 – 9 – 6 – 3 DB Clean & Press Burpees Pull ups Rx: 35/25 lb. Rx+: 45/30 lb.; Chest-to-bar Strength & Conditioning Strength I. Clean pull + Hang power clean + Power clean 65% x (1+1+1) x 2 sets 70% x (1+1+1) x 1 set 75% […]

  • September 28, 2016
  • 09.28.2016 Strength & Conditioning, CrossFit
  • Strength & Conditioning Strength I. Back squat 60% x 5 x 1 set 70% x 5 x 4 sets II. 1/4 back squat jump 40-45% (bsq) x 6 x 4 sets Conditioning 3 Rounds 30 Double unders 20 Goblet squats (70/44 lb.) 10 Box jumps (30/24″) CrossFit 35 minute running clock 5 minutes Back squat […]

  • September 27, 2016
  • 09.27.2016 Strength & Conditioning, CrossFit
  • Strength & Conditioning Strength I. Front squat 60% x 5 x 1 set 70% x 5 x 4 sets II. Rack support 100%(fsq) x 4 x 1 set 110% x 4 x 1 115% x 4 x 3 sets Conditioning 30 – 25 – 20 – 15 Sit ups Calorie row Wall balls (20/14 lb.) […]

  • September 26, 2016
  • 09.26.2016 Strength & Conditioning
  • Strength & Conditioning Strength I. Power jerk + Split jerk 60% x (2+2) x 1 set 65% x (2+2) x 1 70% x (2+2) x 4 II. Weighted box jump AHAP x 6 x 4 sets Conditioning 10 minute AMRAP 1 C&J 2 Burpee bar hop 2 C&J 4 Burpee bar hop 3 C&J 6 […]

  • September 25, 2016
  • 09.24.2016 Strength & Conditioning
  • Strength & Conditioning Strength I. Tall snatch Work to heavy 2 x 3 sets II. Snatch pull 85% x 4 x 1 set 95% x 4 x 1 105% x 2 x 5 sets Conditioning 6 Rounds 10 Single-arm DB Snatch (50/30 lb.) 10 Single-arm DB Thruster (50/30 lb.) 30 Double unders

  • September 23, 2016
  • 09.23.2016 Strength & Conditioning, CrossFit
  • Strength & Conditioning Strength I. Halting power clean (above knee) 65% x 4 x 1 set 70% x 2 x 1 set 75% x 2 x 4 sets II. Clean deadlift 85% x 4 x 1 set 95% x 4 x 1 set 105% x 4 x 4 sets Conditioning 2 Rounds 400 meter Run […]

  • September 22, 2016
  • 09.22.2016 CrossFit, Strength & Conditioning
  • CrossFit CF Open 2015 9 minute AMRAP 15 Toes-to-bar 10 Deadlift (115/75 lb.) 5 Snatch (115/75 lb.) then 6 minutes to establish 1RM C&J Rest 5 minutes 14 minute AMRAP 7 Muscle ups 50 Wall balls (20/14 lb.) 100 Double unders Strength & Conditioning Strength I. Pause back squat 65% x 4 x 1 set […]

  • September 21, 2016
  • 09.21.2016 Strength & Conditioning, CrossFit
  • Strength & Conditioning Strength I. 1+1/4 Front squat 65% x 2 x 1 set 70% x 2 x 1 75% x 3 x 4 sets II. Farmer lunge AHAP x 10 steps x 3 sets Conditioning 21 – 15 – 9 Thrusters (95/65 lb.) Pull ups CrossFit 1000m Row 10 Chest-to-bar pull ups 10 Thrusters […]

  • September 20, 2016