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

crossfit, labor day, rest day -

Labor Day! - Rest Day

It's a Holiday, go to the beach, lake, do whatever, but get outside and eat some grilled food.

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400m run, crossfit, deadlifts, push-ups, rounds, thrusters, training, wod, workouts -

WOD (Workout of the Day) 

"Fight Night"

4 Rounds

400m Run

9 Thrusters 95/65

15 Push-Ups

9 Deadlifts 95/65

*with a 20lb Vest

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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amrap, bar over burpees, burpees, crossfit, squat clean, training, wod, workouts -

WOD (Workout of the Day) 

"Deja Vu"

3x5 AMRAP

9 Squat Cleans 115/75

12 Bar over Burpees

Rest 4 Minutes and repeat same AMRAP 2 more times

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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amrap, box jumps, crossfit, deadlifts, hero wod, push-ups, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"McGhee"

AMRAP 30

5 Deadlifts 275/185

13 Push-Ups

9 Box Jumps 24/20

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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400m run, box jumps, crossfit, front rack reverse kettlebell lunge, lunge, pull-ups, reverse lunge, rounds, run, sit-ups, training, wod, workouts -

WOD (Workout of the Day) 

"Gym Class"

5 Rounds

20 Sit ups

20 Box Jumps 20/14

20 Pull-Ups

20 Front Rack Reverse KB Lunges

400m Run

*20lb Vest 

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen, Oxidative

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