Monthly Archives: Jun 2017

Saturday, July 1st

Performance is in red, Competition is in blue, Links are in green A) Three sets of: Dumbbell Shoulder Press x 8-10 reps Rest 45 seconds Dumbbell Death March x 20 steps Rest 45 seconds Side Plank x 45 seconds each side Rest 45 seconds B) Every 7...

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Friday, July 30th

Athlete Centric Coaching Training -Think Tank The Scienfitic Reason You Should Get Drinks With Friends This Week -Rodale Wellness Performance and Competition are in red, Links are in green A) ‘Partner Fight Gone Bad’ 3 rounds for reps...

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Thursday, July 29th

Performance and Competition are in red A) Every 2 minutes, for 16 minutes (8 sets): 3 Push Press + 1 Split Jerks Open with 65% Push Press max and build after each successful round B) “Pull-up Biathlon” Not really for time: 400-meter...

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Wednesday, June 28th

Performance is in red, Competition is in blue, Links are in green A) Every 45 seconds, for 9 minutes (4 sets each): Station 1: 5 Strict Ring Pull Ups Station 2: 10 Deadlifts 165/115 Station 3: 15 Weighted Situps   B) On the minute, for 12 minutes...

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Tuesday, June 27th

The Banded March -CrossFit Journal Performance is in red, Competition is in blue, Links are in green A) Four sets of: Hang Power Clean x 5 reps  Rest 60 seconds 10-15 Wallballs Rest 60 seconds 100-Meter Single Arm Farmers Carry + Waiter’s Carry...

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Monday, June 26th

If the workouts last week seemed to be generally long and slow, thats because they were. They were focused on volume (overall work load) and accumulation of repetitions. So this week will be the opposite. With the focus being on intensity the...

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Saturday, June 24th

Performance is in red, Competition is in blue, Links are in green A) Four sets of: Dumbbell Bench Press x 8-10 reps  Rest 45 seconds Inverted Rows x 10-12 reps  Rest 45 seconds Side Plank Kettlebell hold x 45 seconds each side Rest 45 seconds B)...

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Friday, June 23rd

Proper Hydration for Summer Training-Active   Performance is in red, Competition is in blue, Links are in green A) 6 sets  35 second Row (rest 25 seconds) 35 second Bent hollow body hold (rest 25 seconds) 35 second Ski (rest 25 seconds) 35...

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