July 9, 2016

Friday 6.3.16

Strength: Push Press – take 15-20 minutes to warm up and complete the following sets: 10 reps @ 40%, 10 reps @ 50 % x 2 […]
July 9, 2016

Thursday 6.2.16 Strength and Conditioning

Strength / Skill: EMOM x 12: 1 — 8-12 UB Butterfly Pull ups 2 — 30s HS Hold practice 3 — 15 Banded Good Mornings Notes: For […]
July 9, 2016

Wednesday 6.1.16

Strength Deadlifts – take 15-20 minutes to warm up and complete the following sets: 10 reps @ 40%, 10 reps @ 50 % x 2 and […]
July 9, 2016

6.30.16 Thursday Strength and Conditioning

Strength •Test 4: Max Strict pull-ups Standards for the pullups are full extension at the bottom and chin over the bar at the top with no […]
June 29, 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 […]
June 29, 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 […]
June 29, 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 […]