Category: bootcamp
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CrossFit – Wed, Apr 8
Read More: CrossFit – Wed, Apr 8CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row + Running Drills: Run Drills 2 X 10m Butt Kicks 2 x 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Accelerations Gymnastics (No Measure) EMOM x 10…
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CrossFit – Tue, Apr 7
Read More: CrossFit – Tue, Apr 7CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run couch stretch x 30s/ea calf/ankle stretch x 30s/ea + 3 sets: 10/ea KB Single Arm OHS 15 KBS 3 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 Box Squat – 4 Reps Broad Jump – 5 reps build to…
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CrossFit – Mon, Apr 6
Read More: CrossFit – Mon, Apr 6CrossFit One World – CrossFit Max Effort Upper New training cycle starting today! Warm-Up (No Measure) pec stretch x 30s/ea lat stretch x 30s/ea + 3 sets: 200m Run 3 Wall Walks 10 Kip Swings Strength (5 Rounds for weight) Every 3min x 5 Push Press – 4 Reps Rope Climb – 2 reps build…
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CrossFit – Sun, Apr 5
Read More: CrossFit – Sun, Apr 5CrossFit One World – CrossFit Deadlift (12 Mins E2MOM 5 Rep Dead-lift @ 70% + Increase Weight Every Set by 5 Ibs to 10 Ibs.) Metcon (Time) 5 Rounds For Time 10 Sumo Dead-lift High Pulls 10 Shoulder to Overhead 10 Front Squats 100 m Run Rx 115/85 Rx+ 135/105
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CrossFit – Sat, Apr 4
Read More: CrossFit – Sat, Apr 4CrossFit One World – CrossFit 220930 P Mod (Time) AMRAP for 25 Mins: Increase by 5 each round (5, 10, 15…) 5 Snatches (95/135) 5 Burpee Box Jumpovers (20/24) 5 Clean and Jerks (95/135) + every 5 minutes, 500m row both partners Must complete 5 reps at a time. One partner rests, while the other…
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Functional Mobility & Strengthening – Fri, Apr 3
Read More: Functional Mobility & Strengthening – Fri, Apr 3CrossFit One World – Functional Mobility & Strengthening Warm-up 8 Min EMOM 30 Sec Row 30 Sec Rest Conditioning Series of EMOM 4 Mins EMOM 6 Rep Goblet Squats 4 Mins EMOM 6 Reps Barbell Pull ups (Feet on the Box) 6 Mins EMOM 6 Rep/each Split Stance KB RDLS 6 Mins EMOM 6 Rep/each…
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CrossFit – Fri, Apr 3
Read More: CrossFit – Fri, Apr 3CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) Couch stretch x 30s/ea Pigeon stretch x 30s/ea + 3 sets: 200m Run 10 OHS 10ea Barbell single leg RDL Strength (5 Rounds for weight) EMOM x 10 (5ea) Min 1 – 16 Barbell Front Rack Reverse Lunges – take bar from rack Min…
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CrossFit – Wed, Aug 12
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…
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CrossFit – Tue, Aug 11
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 4 Tng Push Press Min 2…
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CrossFit – Mon, Aug 10
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 5min Bike or Row – build in pace Pigeon stretch x 30s/ea Couch stretch x :30s/ea + 3 sets: 25 Band glute bridges 10 groiner with rotation 3 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 4 DB…