July 28, 2016

Wednesday 7.20.16 Strength and Conditioning

Strength Clean Complex: Take 10 minutes to go over and warm up for the complex. EMOM for 12min 1 Hang Power Clean + 1 Power Clean […]
July 28, 2016

7.13.16 Wednesday Strength and Conditioning

Strength Take 20 minutes to build up to a heavy set of 3 Power Snatches. Conditioning 4 Rounds: 100m KB Farmers Carry, 15 Russian twist (r+l=1) […]
July 28, 2016

7.11.16 Monday Strength and Conditioning

Strength 5×3 Back Squats Notes: Your goal today is to warmup and preform five working sets. Start at 75% and build. Don’t go over 90% of […]
July 28, 2016

6.29.16 Wednesday Strength and Conditioning

Wednesday Strength and Conditioning: CrossFit 1401 : Strength Spend 10-12 mins on technique and work up to the Clean & Jerk weight for the workout. Conditioning […]
July 28, 2016

6.28.16 Tuesday Strength and Conditioning

Strength: TEST 1: Max L-sit Conditioning: Test 2: Run 1 Mile Rest 2 mins then… 50 Goblet Squats 30 Pull Ups 30 Cal Row 30 Toes […]
July 20, 2016

6.27.16 Strength and Conditioning

Monday 6.27.16 Strength and Conditioning This week we will be doing some testing, then over the next 8 weeks we will be building on those skills […]
July 9, 2016

6.24.16 Friday Strength and Conditioning

Friday 6.24 Strength and Conditioning Gymnastics Strength/Skill: Spend 20 minutes reviewing the kipping pull-up and Freestanding Handstand. Advanced athletes, work up to your 1 rep max […]