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, crossfit wod, deadlifts, functional fitness, hspu -

WOD (Workout of the Day) 

"Sonic"

3 x 4 Minute Amraps

7 Deadlifts 185/155

12 HSPU

Rest 4 Minutes 

Increase Deadlift weight each round - 205/175, 225/195

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alexander, back squats, carve engine, crossfit, hero wod, power cleans -

WOD (Workout of the Day) 

Hero WOD

"Alexander"

5 Rounds for Time

31 Back Squats 135/95

12 Power Cleans 185/125

Incorporated Energy Systems in WOD:  Phosphagen

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20 amrap, amrap, burpees, carve engine, crossfit, reverse lunges, toes to bar -

WOD (Workout of the Day) 

"Meatballs"

20 AMRAP

21 Reverse KB Front Rack Lunges 53/35

15 Toes to Bar

9 Burpees

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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crossfit, crossfit wod, deadlifts, DT, hang power cleans, hero wod, push jerks -

WOD (Workout of the Day) 

Hero WOD

"DT"

5 Rounds for Time

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

Incorporated Energy Systems in WOD:  Phosphagen

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box jumps, carve engine, clean and jerks, crossfit, functional fitness, wod -

WOD (Workout of the Day) 

"Clouds"

7 Rounds

12 Clean and Jerks 75/45

15 Box Jumps 24/20

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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