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Workout of the Day: Sunday, 5.29.16

BIKES & BELLS: WARM UP: Lax ball adductors/quads (4 minutes Wall quad stretch (60s/side) 2x Spiderman + OH reach Inchworm 10 scap push ups Bearcrawls CONDITIONING: 10 min AMRAP Bike 10/8 calories Hold a plank Air squats (when the 10/8 calories are done, rotate) 2 min rest 10 min AMRAP Bike 10/8 calories KB front […]

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Workout of the Day; Saturday, 5.28.16

GYMNASTICS: MOVEMENT PREP: 5 minutes of lax ball to pecs, triceps, upper trap 1 Round: 15 prone theraband pass throughs, 15 band pull aparts, 15 belt tighteners, 5 inchworm w/3 sec hold, 15 arch ups, partner arch stretch x 20 sec/person x 2 STRENGTH: A. Strict MU w/spot x 1 rep x 5-7 sets B. HS […]

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Workout of the Day: Friday, 5.27.16

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, banded lat stretch 1 min/side 1 Round: 60ft jog, 30ft high knees, 30ft lateral lunge, 30ft crab walk, 30ft bear crawl, 30ft broad jump STRENGTH: A. Clean w/2 sec pause above knee + Clean (1+1) every 2 minutes x 12 minutes (6 sets) – building […]

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Workout of the Day; Thursday, 5.26.16

WORKOUT OF THE DAY: MOVEMENT PREP: lax ball hip flexors, glutes, and pecs 5 minutes 1 Round: 30ft inchworm + scap push up, 30ft lateral lunge, 30ft crab walk, 10 rocking ankle mobilizations/side, STRENGTH: A1. Good Morning x 6 reps x4 sets A2. Weighted Dip @ 31×3 tempo x 6 reps x 4 sets CONDITIONING: For time 21-15-9 […]

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Workout of the Day: Wednesday, 5.25.16.

WORKOUT OF THE DAY: MOVEMENT PREP: lax/softball to lats, pecs, glutes x 4 min, quadruped extension rotation x 8/side 2 rounds: 10 prone theraband pass through, 10 theraband pull aparts, 10 theraband wall facing ohs STRENGTH: A. BN Snatch Push Press+ OHS; (2+1) every 90 seconds x 4 sets *building to the same or heavier than last week* […]

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Workout of the Day: Tuesday, 5.24.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, lats, and hamstrings 5 minutes 2 Rounds: slow scap wall slides x 10, x-band walk 10 steps/side, 10 sec arch hold STRENGTH: A. Clean Pull w/2 sec pause above knee + Hang Power Clean; 70-75% of max clean x (1+2) x 3 sets B. Strict Press x 5 reps […]

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Workout of the Day: Monday, 5.23.16.

Liberty Barbell Club Weightlifting Seminar If you are a CrossFitter and looking to better your weightlifting within the context of CrossFit – THIS SEMINAR IS FOR YOU! Come work with the nationally competitive coaches of Liberty Barbell Club for an afternoon of cultivating positions that are most efficient for you within your current workouts, and […]

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Workout of the Day: Sunday, 5.22.16.

  Bikes and Bells WARM UP: Lax ball/mash adductors (2 min) Wall quad stretch (60s/side) Banded lat stretch (60s/side) 2x: 10 scap push ups Spiderman stretch +OH reach Lateral carioca Bear crawls CONDITIONING: 18 Min EMOM Teams of 3; one at each station, rotating on the minute for 20 minutes 20/15 cal bike 10 no […]

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Workout of the Day: Saturday, 5.21.16.

GYMNASTICS: MOVEMENT PREP: 5 minutes of lax ball to pecs, triceps, calves and hips 1 Round: 15 prone theraband pass throughs, 15 band pull aparts, 15 belt tighteners, 10 scap pull ups, 10 scap push ups, 10 hollow rocks, 10 arch rocks partner arch stretch x 20 sec/person x 1 STRENGTH: A. Strict MU practice – […]

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Workout of the Day: Friday, 5.20.16.

WORKOUT OF THE DAY: MOVEMENT PREP: spiderman/wall quad stretch 1 min/side, lax/softball lat/serratus and triceps 3 minutes, 10 bird dog 2 Rounds: 3 TGU Sit Ups/arm, 10 lateral goblet squats, 5 single arm thrusters/side STRENGTH: A. Hang Power Clean + Hang Clean + Clean; (1+1+1) every 2 minutes x 12 minutes (6 sets) – building from […]

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