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

amrap, clean and jerks, crossfit, rope climbs, Row, training, wod, workouts -

WOD (Workout of the Day)

"Terminator"

AMRAP 15

7 Clean and Jerks 155/105

500 Meter Row

12 Toes to Bar

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative, Glycolytic

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cleans, crossfit, deficit handstand pushups, double unders, handstand pushups, hspu, power cleans, rounds, training, wod, workouts -

WOD (Workout of the Day)

"Upside Round"

4 Rounds For Time

50 Double Unders

12 Strict Deficit Handstand Pushups 

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic

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21-15-9, chest to bar, crossfit, deadlifts, front squats, sprints, training, wod, workouts -

WOD (Workout of the Day)

"Mighty Mouse"

21-15-9 For Time

Chest to Bar

10m Sprints

Front Squat 115 Men/ 75 Women

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative, Phosphagen

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crossfit, double unders, handstand pushups, hspu, rounds, thrusters, training, workouts -

"Upside Down, Downside Up"

4 Rounds for Time

10 Thrusters 95 Men/ 65 Women

40 Double Unders

10 Handstand Push Ups

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative, Glycolytic

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Active recovery, active rest, active rest day -

Get outside and do the sports you love to do. This is the main reason why you push your body in your workout routine, establishing a higher level of performance of what you are passionate about.

If you desperately need to head to the box, then here you go.

4 Rounds

400 Meter Run

1 Bear Complex with light weight

400 Meter Run

1 Bear Complex

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