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

carve engine, crossfit, power snatches, ring muscle ups, thrusters -

WOD (Workout of the Day) 

"Circus Bear"

5 Rounds

7 Thrusters 85/55

5 Ring Muscle Ups

7 Power Snatches 85/55

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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Rest Day

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assault bike, box jumps, carve engine, chest to bar, crossfit, functional fitness -


5 - 3 Min Rounds

21 Chest to Bar

Max Box Jumps 30"

Rest 3 Minutes

Repeat again alternating between Max BJ and Max Bike Calories

Incorporated Energy Systems in WOD:  Glycolytic

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air squats, carve engine, cindy, crossfit, functional fitness, pull ups, Push ups -

WOD (Workout of the Day) 



5 Pull-ups

10 Push-ups

15 Air Squats

Incorporated Energy Systems in WOD:  Glycolytic

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amrap, assault bike, carve engine, crossfit, deadlift, functional fitness, snatches, thrusters, v-ups -

WOD (Workout of the Day) 

"Ground and Pound"


18/15 Calorie Erg Bike

15 Thrusters 75

12 DB Snatches (50/35)

9 V-Ups

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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