Incorporating all 3 Energy Systems (Phosphagen, Glycolytic and Oxidative) in your training on a weekly basis is consequential in developing a well-conditioned engine. Whole-body conditioning increases endurance and muscle strength. RSS

Rest Day!

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5 rounds, assault bike, box jumps, carve engine, crossfit, crossfit wod, hspu, kb snatches, wod -

WOD (Workout of the Day) 

"Climb"

5 Rounds

15 Cal Bike

9 HSPU

15 Box Jumps

9 Alt. KB Snatches 53/35

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen

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21-15-9, carve engine, chest to bar, crossfit, crossfit wod, overhead squats, thrusters, toes to bar -

WOD (Workout of the Day) 

"Grimace"

21-15-9

OH Squats 95/65

Toes to Bar

15-12-9 

Thrusters 95/65

Chest to Bar  

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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amrap, assault bike, carve engine, crossfit, pistols, pull-ups, wod -

WOD (Workout of the Day) 

"Leggy Burns"

AMRAP 15

15 Pull-ups

15 Pistols

15 Calorie Bike

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative

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christmas, rest day -

Merry Christmas!

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