CrossFitHPU

THURSDAY 17.08.17

THURSDAY 17.08.17

MOBILITY and MAINTENANCE S1. 30 Cal Airbike or 30 Cal Ski Erg @ 70% S2. Band Assisted Frog Stretch S3. Coaches Choice BARBELL CONDITIONING EMOM 7 2 Power Cleans + 2 Front Squats + 2 Push Jerks 60/40 MET-CON (TIME) […]

WEDNESDAY 16.08.17

WEDNESDAY 16.08.17

MOBILITY and MAINTENANCE S1. Barbell Calf Smash S2. Barbell Shoulder/Forearm Smash S3. Coaches choice STRENGTH EMOM 12 PERFORMANCE and FITNESS Even. 4 Deadlift @ 80% of 1RM Odd. 8 Strict Pull-ups MET-CON (EMOM) PERFORMANCE and FITNESS EMOM 18 Min 1. […]

TUESDAY 15.08.17

TUESDAY 15.08.17

MOBILITY and MAINTENANCE S1. Lacrosse Ball Glutes S2. Band assisted Lats and Shoulder S3. Coaches Choice SKILLS PERFORMANCE 5 Rounds 10m HS Walk 3 Bar Muscle Ups FITNESS 5 Rounds 20 Shoulder Taps (belly facing) 3 Pull-ups MET-CON (Time) PERFORMANCE […]

MONDAY 14.08.17

MONDAY 14.08.17

MOBILITY and MAINTENANCE S1. Band Assisted Hip Flexor S2. Band Assisted Hamstring Floss S3. Coaches choice STRENGTH EMOM 12 PERFORMANCE and FITNESS Even. 4 Front Squats Odd. 8 Back Squats Weight stays the same and should be 65% of your […]

SUNDAY 13.08.17

SUNDAY 13.08.17

SATURDAY 12.08.17

SATURDAY 12.08.17

MOBILITY and MAINTENANCE Dynamic Warmup MET-CON (TIME) PERFORMANCE IN PARTNERS With a 30 minute running clock: Buy In: Accumulate 200 calories on the rower 150 Push Press 42.5/30 100 Front Squats 42.5/30 70 cals on the bike or ski erg […]

FRIDAY 11.08.17

FRIDAY 11.08.17

MOBILITY and MAINTENANCE S1. Band Assisted Front Rack S2. Box Assisted Ankle Mob S3. Coaches Choice MET-CON (EMOMs) PERFORMANCE and FITNESS EMOM 10 Even. 17/13 Cal Row Odd. 5 Hang Power Cleans 60/40 Rest 3 mins Every 3 mins for […]

THURSDAY 10.08.17

THURSDAY 10.08.17

MOBILITY and MAINTENANCE S1. 40 Cal Airbike or 30 Cal Ski Erg S2. Band assisted Lying Hamstring S3. Band assisted Lat focus STRENGTH EMOM 12 PERFORMANCE and FITNESS Even. 4 Deadlift @ 75% of 1RM Odd. 8 Strict Pull-ups MET-CON […]

WEDNESDAY 09.08.17

WEDNESDAY 09.08.17

MOBILITY and MAINTENANCE S1. Barbell Calf Smash S2. Band Assisted Good Mornings S3. Coaches choice CONDITIONING EMOM 12. Even. 200/150m Ski Erg or 12/10 Cal Airbike Odd. 15 Box Jump Overs MET-CON (TIME) PERFORMANCE and FITNESS 3 Rounds 9 Toes […]

TUESDAY 08.08.17

TUESDAY 08.08.17

MOBILITY and MAINTENANCE S1. Band assisted Lats and Shoulder S2. Band assisted Hamstring Floss S3. Coaches Choice STRENGTH EMOM 12 PERFORMANCE and FITNESS Even. 5 Push Jerk 60/40 Odd. 3 Power Snatch 60/40 MET-CON (EMOM) PERFORMANCE EMOM 21 Min 1. […]