We’re going with OPEN LANE and SINGLE-OCCUPANT LANES again today! WORKOUT for Saturday 6/12/2021 Warmup :30 work, :10 rest x 8 rounds – (Goblet) curtsy lunge – KB sumo deadlift high pull then the HSPU Strength Ladder: 5x 1-2-1 Workout 5 rounds for time: 400m run 30 wall ball push press, 14/20lbs 30 box jumps, […]
Moving forward we’ll be programming running into our Saturday workouts, with an option to stay inside on the rower if preferred. WORKOUT for Friday 6/11/2021 Warmup :30 work, :10 rest x 8 rounds – (Goblet) curtsy lunge – KB sumo deadlift high pull then the HSPU Strength Ladder: 2x 1-2-3-2-1 Nov – Strict Pushup, (Banded) […]
CONDITIONING for Thursday 6/10/2021 HYPOTENUSE 1:30 work, :30 rest – deadlift – hang power clean – kneel-to-stand – shoulder-to-shoulder 3 rounds for max total reps. If you don’t have a sandbag you can fill up a duffle bag or back pack! Post results to comments. READ: Slevio Portable Gym Timer with magnetic spine – Amazon
Today we being a simple back squat cycle on Wednesdays! WORKOUT for Wednesday 6/9/2021 Warmup :30 work, :10 rest x 8 rounds (5 minutes total) – (Goblet) curtsy lunge – Kettlebell sumo deadlift high pull then HSPU Strength Ladder: 3 rounds of 1-2-1 Nov – Strict Pushup, Pike Pushup on wall Int – Pike Pushup […]
CONDITIONING for Tuesday 6/8/2021 30 seconds of work, 10 seconds of rest – switch lunge – goblet clean – stiff-leg deadlift – rack-switch push press Repeat for 8 total cycles. Post score to comments! READ: How to Stop Living in ‘Infinite Browsing Mode’ – The Atlantic
Olympic Weightlifters often train their squats in a wider-than-you-think-is-necessary stance, and it’s reflected in a lot of their receiving positions for the snatch, clean, and jerk. If you haven’t played with a wider base of support then today is the day to try, especially in the warmup and first couple of sets. With adequate practice […]
HIGH INTENSITY INTERVAL TRAINING for Sunday 6/6/2021 Premieres at 9am: Join us afterwards on Zoom for Yoga with IVAN.MVNT! RSVP via PushPress for meeting room info. WATCH: The Final Day of the GRANITE GAMES (A Semifinals event for the 2021 CrossFit Games)
WORKOUT for Saturday 6/5/2021 Warmup Some planks, some lunges, then a HSPU Strength Ladder of 2 rounds of 1-2-3-2-1 Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette, (RING) Workout Five 3:00 AMRAPs of: 300m […]
Starting next Wednesday we’ll begin a weekly squat cycle! WORKOUT for Friday 6/4/2021 Warmup 3:00 of a plank then 3:00 of lunge variations then our HSPU Strength Ladder: 4 rounds of 1-2-1 MetCon “KRONOS” for total overall time do 1:00 working towards 100 burpee box jump overs (12/20/28″), 1:00 rest, until complete 22:00 limit. Immediately […]
The kettlebell Figure 8 + Uppercut is a great coordination, midline stability, and strength skill if heavy enough. It’s the next step after getting reps in with the Around the World + Uppercut exercise. Start by feeding the bell through the legs (inside to outside) and when the legs come together violently pop the hip […]
