August 29, 2019
:45 seconds per movement below
Low Squat Hold
Toe Touch (Maintain neutral spine, don't round back)
Downward Dog / Pike Hold
Shoulder to Floor
Bench Press (6 x 10)
The Bar should be roughly 60% of y...
Back on the barbell today as we repeat some snatch skill work and stamina from last week.
After the snatch sessions, we'll ditch the barbell for a dumbbell as we complete a big two-part workout.
Finishing the day back on the barbell with some more barbell stamina, th...
No barbell today as we focus our attention on gymnastics and conditioning.
Adding 10% to the ring muscle-up conditioning piece from last week to start things out.
Completing a beefed up version of a CompTrain benchmark workout in "Cement Truck".
Finishing the day wi...
Returning to our 3-6 repetition scheme for Stamina Squats for these last two weeks, now with percentages seen on our 2-4 sessions.
Leading us to our Workout of the day a simple and effective couplet of thrusters and kettlebell swings.
Finishing out the day with with...
10 Lunge Steps
10 Ring Rows
10 Step Ups
Kettle Bell Swing
*After Each Round run 200m or 400m
Setting the tone for a big clean and jerk day with a technique complex to start things out.
After that we move into the 3rd iteration of "Beast Builder" barbell cycling.
Rounding things out with a big chipper workout. You have the option to complete this as an indivi...
Repeating some Snatch Technique work to start out the day.
This snatch technique work leads us into a fun chipper-style workout that includes 30 snatches to cap things off.
Finally, trying to best out effort from a couple weeks back on a sled push and row combo.
August 22, 2019
Active Spiderman (5 per side)
Active Samson (5 per side)
Low Squat Hold (:45 seconds)
Downward Dog (:45 seconds)
Upward Dog (:45 seconds)
Lynne (AMRAP - Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Crossfit Benchmark Wod "Lyn...
August 19, 2019
Working through 3 pieces today:
1. Skill Work
2. Interval Work
3. Accessory Work
The main focus is the handstand walk in the not for time triplet that starts things off.
A fast paced repeat workout, "Frank the Tank", sits right in the middle.
Finishing out the day w...
Big upper body focus today, as we start the day off with some lower intensity muscle-up skill work.
After that, we'll repeat a strength session from last week. Looking to best our effort from last Tuesday on Strict Press.
Dialing in the dip and the drive of the push...
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