WORKOUT OF THE DAY

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February 27, 2020

"Grunt Work" Week #4
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Finishing our week out with a CompTrain benchmark as the focus - "Van Damme".

1. Mobility and Activation (~10:00)
2. "Van Damme" (~25:00)
3. Midline Conditioning (~15:00)

ACTIVATION
PVC Warmup
2 Rounds
40 Seconds Each
PVC Pass...

February 27, 2020

Grunt Work" Week #4
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Final build on our front squats before the de-load week. Following the Body Armor, we'll move to our focus for the training day, which is our conditioning with "Fortitude".

1. Mobility and Activation (~10:00)
2. Front Squat (~15...

February 27, 2020

"Grunt Work" Week #4
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Bench Press Thursdays, Open Wod Practice

1. Mobility and Activation
2. Bench Press & Hand Release Pushups
3. Open Wod 16.2 Practice
Extra
4. The Fire

Activation
1 Minute Each x 2
Active Spiderman
Active Samson
Single Unders
Dead Hang...

February 27, 2020

Grunt Work" Week #4
-------------------

1. Mobility and Activation (~10:00)
2. Beast Builder (~15:00)
3. "Biltmore" (~20:00)
Extra
4. Midline (~15:00)

ACTIVATION
2 Sets For Quality
1 Minute Bike
20 Single Arm Dumbbell Strict Press (10/Side)
30 Single Leg Lateral Box...

February 24, 2020

"Grunt Work" Week #4
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Continuing our build on our back squats. As our fourth iteration, next week we'll be backing off during our de-load so that we can continue driving ahead in the back half of the cycle.

1. Mobility and Activation (~10:00)
2. Bac...

February 24, 2020

3:00 Min Bike/Row/Skip/Run

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

"KELLY ROWLAND" (Time)

For Time:
50/35 Calor...

February 21, 2020

"Grunt Work" Week 3
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Revisiting an old school Crossfit benchmark with "Barbara" today. Midline to close things out.

1. Mobility and Activation (~10:00)
2. Conditioning: "Team Barbara" (~30:00)
Extra
3. Midline (~15:00)

ACTIVATION
3 Rounds
5 Banded...

February 20, 2020

"Grunt Work" Week 3
-------------------
Focusing on our squat today, in all three parts. Strength, conditioning, and positioning.

1. Mobility and Activation (~10:00)
2. Front Squat (~15:00)
3. Conditioning: "Wise Men" (~20:00)
Extra
4. Body Armor (~15:00)

ACTIVATION
...

February 20, 2020

Active recovery Thursdays.

1. Bench Press 90 Second Waves
2. Partner Wod

1:00 Min Each x 2
Active Spiderman
Low Squat Hold

6:00 Minutes (warmup pace)
30 Double Unders
20 Situps
15 Air Squats
10 Hand Release Pushups

Bench Press (Every :90 seconds x 7)

3 Bench Press (@8...

February 20, 2020

"Grunt Work" Week 3
-------------------
Our next Beast Builder focuses on the thruster. Conditioning and midline to round out our Wednesday.

1. Mobility and Activation (~10:00)
2. Beast Builder (~10:00)
3. Conditioning (~20:00)
Extra
4. Midline (~15:00)

Activation
:4...

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