Warm-up/Mobility: Coaches Choice, 10min Strength: 1a) Weighted Lunges, 5×5 (each leg), heaviest possible Warm-up as needed 1b) Supermans, 3×15 1c) Hollows, 3×15 Super set the superman’s and hollow’s on the 1st, 3rd and 5th sets of Lunges Conditioning: Working in teams of 2, complete the following AMRAP 15min 30 Ball Slams or Plate...Read More
Hey guys bare with us while we transition to our new website and if you need to email use [email protected] if your email bounces back. Or just call me at 720-312-6987. – Coach Greg Warm-up/Mobility: 10min Coaches Choice Strength: 15min to work on the following complex 1 Squat Clean + 1 Hang Squat Clean +...Read More
Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Push Press, 5×5 @ 70%-75% Warm-up as needed 2a) Side Lateral Raise, 3×15 (light, think 2.5#-5# each arm) 2b) Front Raise, 3×15 Yes, both of these movements are isolation exercises. We are doing them for re/pre-hab reasons (not for body building). Conditioning: With a continuously running clock (11min total)...Read More
8am: Boot Camp 9am: Olympic Lifting Olympic Lifting: 1) 15min to establish a 3RM Snatch 2) 15min to establish a 2RM Clean and Jerk 3) 15min to establish a 3RM Front Squat You do not need to do touch and go reps. Age is just a number…….Not a limitation. Richard (72 years young), practicing...Read More
Warm-up: Coaches Choice, 5min Mobility: Banded Hamstring Stretch (laying flat on back) Calf Stretch Strength: 1a) Dead Lift, 5×5 @ 70%-75% Warm-up with 2-3 set of 2-3 reps 1b) Good Mornings, 3×10 Super set the GM’s with the dead’s on the 1st, 3rd and 5th sets 2) Power Snatch Warm-up, 3×3 Conditioning: 5 Rounds 100m...Read More
Warm-up/Mobility: Coach Choice, 10min Olympic lifting: 1) 12min to establish a 3RM pause (3 count at bottom of knee) Snatch (full squat) 2) 12min to establish a 2RM pause (3 count at bottom of knee) Clean and Jerk (full squat and split) Endurance: This workout is from our CrossFit Endurance program (rowing template). 8 x...Read More
Warm-up/Mobility: 2 Rounds 15 PVC Pass Through 15 PVC Shoulder Press 15 Single Ring-Row Strength: 1a) Shoulder Press, 5×5 @ 70%-75% Warm-up with 2-3 sets at 2-3 reps 1b) One Arm KB Row 3×10 Super set the row with the Shoulder Press on the 1st, 3rd and 5th sets. If you don’t understand this it...Read More
Warm-up: Indoor Run 30 Power Jumps 30 Air Squats Mobility: Mt. Climber, Couch and Wrist Strength: 1) Front Squat, 5×5 @70%-75% Warm-up with 2-3 set of 2-3 reps 2) Hang Power Clean warm-up, 3×3 Conditioning: Working in teams of 2 5 Rounds 1:00min Max Calorie Row 0:30sec Lateral Jumps (over bar, 1=1) 0:30sec Hang Power...Read More
