Today’s Training: 1-31-20

Today’s Training: 1-31-20

CrossFit Strength AMRAP 10 of: “6-12-25 Protocol for the Triceps Group” 1a) Close Grip Bench Press x 6. No rest (transition is rest time). 1b) Rollback Triceps Extensions x 12. No rest. 1c) Banded Overhead Triceps Extensions x 25. Rest 2-3:00 Metcon AMRAP...
Today’s Training: 1-30-20

Today’s Training: 1-30-20

CrossFit Strength Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. Metcon “90s Hip Hop” For time: 10-8-6-4-2 Squat Cleans (155, 105) 5-4-3-2-1 Rope Climbs 12:00 Time Cap Spark Skill: 8:00 Free Time – T2B Practice! Metcon:  AMRAP 22 with Partner: 30...
Today’s Training: 1-29-20

Today’s Training: 1-29-20

CrossFit AMRAP 20 with a partner: 30 KBS (53, 35) 30 DB Renegade Rows (50, 35) 30 Calorie Row or Bike 30 DB Hang Power Cleans (50, 35) *One person works – split as desired Spark Metcon:  AMRAP 22 400 Meter Run 15 Goblet Squats 53/35 50 Double-Unders Rest :60...
Today’s Training: 1-28-20

Today’s Training: 1-28-20

CrossFit Strength Gymnastics EMOM EMOM 12: Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-ups or 10 DB Push Press Minute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees in Minute 3: 2 Legless Rope Climbs or 7 Strict Pull-ups or...
Today’s Training: 1-27-20

Today’s Training: 1-27-20

CrossFit Strength Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00 Metcon EMOM 10: ODD Minutes: 10 Deadlifts (225, 155) EVEN Minutes: 10 Goblet Squats (70, 53) Spark Strength: Banded Glute Bridge on Bench 3 x 30 Front Reverse Lunge 3 x 10 (each side; increase...

Today’s Training: 1-25-20

CrossFit Metcon In teams of 3: Buy-in: 2 Mile Run Then, 3 Rounds of: 150 Double Unders 90 Wall balls (20, 14) 30 Squat Cleans (135, 95) *One person works. Split as needed. Spark & Masters Metcon:  AMRAP 30 with Partner 15 DB Push Press 40/25 10 MB Box Step-Ups...