Friday 04-16-2021 4 Rounds each – alternating after a full round 30/25 Cal row 10 Deadlifts (60-65%) 50ft handstand walk post workout hip complex stretch Thursday 04-15-2021 Run hard DO NOT SPRINT 4 x 50 meters… run down- walk slowly back. 2 set each leg- 5 single leg quarter squat jumps as high as […]
The weather threw us off track… The cycle is complete. See new weightlifting cycle for OLYMPIC training. ========================================================================== Week 11 Tuesday A. Strict Press 3×1 @ 90-95% 1RM *Rest 3-4min between sets B. Push Press 3×1 @ 90-95%% 1RM *Rest 3-4 min between sets C. Dumbbell Incline Press 3×5, pick weight (heavier than last week) […]
December 31 Thursday: 1:00 stations -cardio machine -kettlebell swings -burpees -box jumps -rest X4 (20:00) December 30 5 rounds for time: -7 single arm DB bent over rows (left) -7 single arm DB bent over rows (right) -14 DB bench press -500 meter row Finisher: 10,9,8,7,6,5,4,3,2,1 -tuck ups -mt climbers (e/s) December 29 12:00 alt […]
CYCLE COMPLETE Well Done ♠♥♣♦ Week 11 (11/30 – 12/04) DELOAD WEEK Session 4 Warmup 3 Min any erg (10s burst at the top of each minute) -Then- 1 Round 30s Couch stretch each leg 5 Air Squat 30s bottom of the squat 5 Air squat 10 Side lunge stretch (5 on each leg) […]
This will be our 3rd year running the 21-day Pre Thanksgiving Challenge! If you are up for it, the results have been amazing! Free inbody scan before and after the challenge to prove your results! Ask Kyle for any questions regarding the challenge. Click the link below to see the challenge details! 21 Day Protocol […]
The workouts in this 4 week block are designed to be completed shortly following your main workout of the day (5-30 minutes) to improve overall working capacity for functional fitness. Each session will have a prescribed % (effort) to let you know how much intensity to bring to the table. On aerobic or slower pace […]
Week Six Session 2: High Hang Snatch 3 sets of 2 @ 77% Snatch Pull – 3 sets of 2 @ 90, 95, and 100% 1rm snatch Session 1: Completed @ 75- 80% of your 1 rep max squat clean Every 2:15 for (7 total sets) 1 squat clean + 4 front squats 2 squat […]
Week 6 Session 3: 2020 CrossFit Games Event 6 20 minutes to establish your max duration freestanding handstand hold. You are allowed a 4×4 box Scale as needed. If you cannot hold a freestanding handstand use the 20 minutes to practice. Session 2: 100 GHD Sit Ups For Time* *Each time you break turn […]
4 week “row emphasis” cycle This program is designed to be added to a functional fitness program to improve short duration row times (500-1,000 meters). This program would be a great addition 4-6 weeks out from any competition when an athlete needs to improve row times. Bike, running, ski, etc. should be maintained through weekly […]
July 31 Partner workout You go I go 6 rounds each 12/9 cal bike 8 box step overs (35/25) 100ft farmer carry (AHAP) July 30 25:00 amrap 300 meter run 3 rounds of 15 air squats 10 sit ups 5 push ups July 29 Death by ski erg Min 1- 1 cal Min 2- 2 […]
This 4 day a week- 6 week block is designed to cater primarily to functional fitness athletes looking for an add on or supplementary weightlifting program to work into their current training routine. This program is moderate to low in volume and is very sustainable with most traditional CrossFit programming. If your Weightlifting needs work […]
New gymnastics cycle will begin August 3. If you are new to the cycle, start at week 1. Week 6 Friday 07/17 “Strict Cindy” 20 minute AMRAP 5 strict pull-ups 10 push-ups 15 air squats Thursday 07/16 50 GHD Sit-Ups 50 GHD Hip Extensions 50 GHD Sit-UPs Wednesday 07/15 Recover hard. Tuesday 07/14 “PULL” […]
This intro cycle will build up your “aerobic base” on running, biking, rowing, and ski erg. This cycle will help any athlete looking to improve general endurance in addition to weight training or high intensity exercise. The workouts will be “simple” and increase in volume over the course of 6 weeks. The recommended time […]