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Fitness A. Close grip bench press- Build to a tough set of 3 in 20 minutes B. EMOTM 12- 1st- 3-5 push ups + 3-5 ring rows 2nd- 8 KB goblet hold walking lunges, tough 3rd- 10s Max assault bik… Read More

Fitness A, Close grip bench press- 4×3-5, Build as needed, Rest 2 minutes B. EMOTM 16: Odd: 3 power cleans, tough Even: 3-5 kipping knee raises Performance A, Close grip bench press- 4… Read More

Fitness A, Close grip bench press- 4×3-5, Build as needed, Rest 2 minutes B. EMOTM 16: Odd: 3 power snatches, tough Even: 3-5 DB renegade rows, tough Performance A, Close grip bench pr… Read More

Fitness A. EMOTM 7: Clean pull x2 + Clean high pull *Arms stay straight on clean pull then bend on clean high pull. B. For time: 10-20-30-40-50 assault bike calories 10-20-30-40-50 KB swings… Read More

Fitness A. E90s for 6 sets: 1 slow pull clean pull + 1 slow pull power clean w/ 1s pause in receiving position *Prioritize positions over load lifted. Reset between reps. B. 10 min AMRAP: 5… Read More

Fitness A. EMOTM 9: 1st: 4 close-grip bench presses *Heavier than last week. 2nd: 30-45s banded tricep push-downs @ 1111 tempo 3rd: Rest B. EMOTM 9: 1st: 3-5 vertical ring rows 2nd: 30s stan… Read More

Fitness A. EMOTM 7: Muscle clean + Hang muscle clean *No rebending of knees on catch. B. 2 min assault bike @ 75% 1 min assault bike @ gradually escalating pace -Rest 1 min 2 min air squats… Read More

Fitness A. EMOTM 12: 1st: 3-5 strict presses @ 20×0 tempo 2nd: 6-8 double DB deadlifts *Both heads of the dumbbells touch the ground. 3rd: Rest *Heavier than last week on press and DB… Read More

Fitness A. EMOTM 9: 1st: 5 close-grip bench presses 2nd: 30s banded tricep push-downs 3rd: Rest B. EMOTM 9: 1st: 30s bent over DB rows 2nd: 30s banded face-pulls 3rd: Rest C. 3 rounds for ti… Read More

Fitness A. EMOTM 7: 3 high hang snatch high pulls B. 2 min assault bike @ 75% 1 min assault bike @ 85% -Rest 1 min 2 min burpees, no push-up @ 80% 1 min burpees -Rest 1 min 2 min farmer&rsqu… Read More

Fitness A. EMOTM 12: 1st: 4-6 strict presses @ 20×0 tempo 2nd: 8-10 double DB deadlifts *Both heads of the dumbbells touch the ground. 3rd: Rest *Heavier than last week on press and DB… Read More

Fitness A. E90s for 6 sets: 1 clean pull w/ pause below-the-knee + 1 power clean w/ pause in receiving position *Prioritize positions over load lifted. **Reset between reps. B. EMOTM 10: 1st… Read More

Fitness A. EMOTM 8: 1st: 30s DB floor press @ 21×0 tempo 2nd: 30-45s FLR on rings B. Pendlay row 4×5; Across; 31×0 tempo; Rest 90s C. 7 min AMRAP: 3-6-9-12-15…row ca… Read More

Fitness A. EMOTM 12: 1st: 6-8 strict press @ 20×0 tempo 2nd: 6-8 double DB deadlifts @ 20×0 tempo *Both heads of DBs touch the ground. 3rd: Rest B. In teams of two – partne… Read More

Die besten Workouts undTrainingsprogrammefür Zuhause: “TACFIT“ steht für Tactical Fitness. Es ist ein funktionelles… Read More

Fitness EMOTM 10: 1st: 20-40s double DB/KB front rack hold 2nd: 20-30s side-to-side stationary swing Training notes: -Front rack hold is longer than last week. If you were able to hold for t… Read More

Fitness A. E30s for 6 sets: 1 power snatch – 1s pause in receiving position -Into E45s for 4 sets: 1 power snatch – 1s pause in receiving position -Into EMOTM 3: 1 power snatch T… Read More

Fitness A. EMOTM 8: 2 power cleans w/ 1s pause above-the-knee and 1s pause in receiving position Training notes: -Use the pauses to make sure you can actually feel the proper positions. Knee… Read More

Fitness EMOTM 16: 1st: 20-30s double DB/KB front rack hold 2nd: 10-30s supinated hang from pull-up bar or hang from rings in ring row position 3rd: 20-30s double DB/KB front rack hold 4th: 2… Read More

Don’t forget to sign up for our Webinar: How to Handle Longer Workouts? Fitness A. EMOTM 8: 3 power snatches w/ 1s pause in receiving position B. Back squats 4×2; Building; Rest… Read More

Fitness EMOTM 8: 1st: 20-30s/side single-arm KB/DB front rack hold 2nd: 10-20s hang from pull-up bar or hang from rings in ring row + (Rest 2 min) + 16 min: 1 min assault bike/row 1 min manm… Read More

Fitness A. EMOTM 8: 3 power cleans w/ 1s pause in receiving position B. Front squats 4×2; Building; Rest 2 min C. 10 min AMRAP: 10 suitcase deadlifts, right 7 assault bike/row calories… Read More

Fitness EMOTM 8 — partners alternate stations: 1st: 20-30s/side single-arm KB/DB front rack hold 2nd: 10-20s hang from pull-up bar or hang from rings in ring row + (Rest 2 min) + 16 mi… Read More

Fitness A. 10 min kicking into a handstand skill work B. EMOTM 9: Mins 1-3: 8 DB Z press + 5 push-ups, hand-release Mins 4-6: 8 double DB bent over rows + 5 push-ups, hand-release Mins 7-9:… Read More

Fitness A. EMOTM 8: 3 push jerks w/ 1s pause in receiving position B. Back squats 4×3; Building; Rest 2 min C. 5 rounds for time: 10 Russian KB swings 10 goblet squats 10 goblet step-u… Read More

Fitness EMOTM 8 — partners alternate stations: 1st: 20-30s/side single-arm KB overhead hold 2nd: 30-45s good mornings (light) + (Rest 2 min) + 16 min – partners alternate station… Read More

Fitness A. 10 min kipping skill work B. EMOTM 9: Mins 1-3: 3-5 vertical ring rows + 8 push-ups, hand-release Mins 4-6: 3-5 strict hanging leg raises + 5 ball slams Mins 7-9: 8 double DB bent… Read More

Fitness A. EMOTM 8: 3 clean high pulls *Build in weight but keep this very sharp technique-wise. B. Front squats 4×3; Building; Rest 2 min C. 10 min AMRAP: 10 DB hang power cleans 10 a… Read More

Fitness EMOTM 8 — partners alternate stations: 1st: 30-45s double KB front rack hold 2nd: 30-45s single-leg squats off of box + (Rest 2 min) + 16 min – partners alternate station… Read More

Fitness A. 10 min kipping skill work B. EMOTM 9: Mins 1-3: 6-8 DB curl and press Mins 4-6: 6-8 vertical ring rows Mins 7-9: 6-8 DB Z press C. 10 min AMRAP: 5 push-ups 10 ball slams 15 air sq… Read More

Fitness EMOTM 8: 1st: 20-30s strict hanging leg raises 2nd: 30-45s single-leg squats off of box, alternating + (Rest 2 min) + 20 min: 30s reverse lunges, alternating -Rest 30s 30s burpees -R… Read More

Fitness EMOTM 8: 1st: 20-30s supinated hang from pull-up bar 2nd: 30-45s single-leg squats off of box, alternating *Foot doesn’t touch ground on single-leg squats. + (Rest 2 min) + 20… Read More

Fitness EMOTM 8: 1st: 20-30s hang from rings 2nd: 30-45s wall sit at parallel (Rest 2 min) + 20 min: 30s single-unders/double-unders -Rest 30s 30s air squats -Rest 30s 30s burpees -Rest 30s… Read More

Fitness EMOTM 8: 1st: 20-30s hang from pull-up bar 2nd: 30-45s wall sit at parallel + (Rest 2 min) + 20 min: 30s DB front squats (unbroken for 30s) -Rest 30s 30s DB suitcase hold, right (hea… Read More

Fitness A. EMOTM 15: 1st: 20-30s/side side plank 2nd: 30-45s wall sit at parallel 3rd: 20-30s/side waiter’s hold B. 2000m row -Into 10 rounds: 10 DB snatches, alternating 10 burpees -I… Read More

Fitness A. EMOTM 12: 1st: 30-45s single-arm KB deadlifts, right (tough) 2nd: 30-45s rear-foot elevated split squats, right (unloaded) 3rd: 30-45s single-arm KB deadlifts, left (tough) 4th: 3… Read More

Fitness A. EMOTM 12: 1st: 5 back squats @ 30×1 tempo 2nd: 45s Cossack squats, alternating 3rd: Rest *Build in weight as able on back squats. B. EMOTM 8: 1st: 8-10 staggered stance good… Read More

Fitness A. EMOTM 6: 1st: 5-7 DB Z press @ 20×0 tempo 2nd: 30-45s DB see-saw bent over rows @ 1111 tempo + (Rest 2 min) + 5 min AMRAP: 5 push-ups, hand-release 5 ring rows B. 5 min AMRA… Read More

Fitness A. E90s for 3 rounds: 1st: 4 clean-grip RDLs @ 40×0 tempo *Heavier than last time. 2nd: 30s/side jumping lunges B. EMOTM 8: 1st: 30-45s kneeling push presses 2nd: 30-45s wall b… Read More

Fitness A. EMOTM 12: 1st: 5 back squats @ 30×1 tempo 2nd: 45s reverse lunges off of 2” platform, alternating 3rd: Rest *Build in weight as able on back squats. B. EMOTM 8: 1st: 8… Read More

Fitness A. EMOTM 6: 1st: 6-8 DB Z press @ 20×0 tempo 2nd: 6-8/arm single-arm DB row @ 20×0 tempo -Into EMOTM 6: 1st: 30-45s banded tricep kickbacks @ 1111 tempo 2nd: 30-45s DB pu… Read More

Fitness A. E90s for 3 rounds: 1st: 5 clean-grip RDLs @ 40×0 tempo *Heavier than last time. 2nd: 60s reverse lunges off of 2” platform, alternating @ 20×0 tempo B. EMOTM 8:… Read More

Fitness A. EMOTM 12: 1st: 5 back squats @ 30×1 tempo 2nd: 45s step-ups, alternating 3rd: Rest *Build in weight as able on back squats. B. EMOTM 8: 1st: 8-10 double DB RDLs @ 30×0… Read More

Fitness A. EMOTM 6: 1st: 6-8 DB bench press @ 20×0 tempo 2nd: 6-8 double DB bent over row @ 20×0 tempo -Into EMOTM 6: 1st: 30-45s seated DB tricep extensions @ 1111 tempo 2nd: 30… Read More

Fitness A. E90s for 3 rounds: 1st: 6 clean-grip RDLs @ 40×0 tempo 2nd: 60s reverse lunges, alternating @ 20×0 tempo B. EMOTM 8: 1st: 30-45s banded good mornings 2nd: 30-45s seate… Read More

Fitness A. EMOTM 9: 1st: 20-40s FLR on rings – in external rotation if possible 2nd: 30-45s suitcase hold, right 3rd: 30-45s suitcase hold, left B. In teams of two: 5 min AMRAP: Burpee… Read More

Fitness A. EMOTM 9: 1st: 30-45s scap push-ups 2nd: 20-30s/side suitcase hold (tough) 3rd: 20-30s hollow hold B. In teams of two – partners switch working as they wish — 10 min AM… Read More

Fitness A. EMOTM 9: 1st: 30-45s crab plank 2nd: 10-30s hang from rings 3rd: 30-45s FLR on rings B. For time in teams of two – partners switch working as they wish — 2000m row -In… Read More

Fitness A. EMOTM 7: Power clean + Below-the-knee power clean + Above-the-knee power clean *1s pause in receiving position on all lifts. **Don’t drop the bar between reps. B. 20 min: 30… Read More

Fitness A. EMOTM 8: 1st: 3 Pendlay rows @ 21×0 tempo 2nd: 3 strict presses @ 21×0 tempo *Heavier than last time. -Into EMOTM 8: 1st: 45s DB reverse curls 2nd: 45s supine DB trice… Read More

Fitness A. EMOTM 9: 1st: 10-30s hang from pull-up bar 2nd: 30-45s crab walk 3rd: 30-45s bear crawl B. In teams of two, switching after each partner completes their work — 10 min AMRAP:… Read More

Fitness A. E2min for 6 sets: 3 front squats *Start moderate and build every two sets. B. 3 sets: 1 min DB step-ups, alternating *Moderately tough but unbroken. -Rest 1 min C. EMOTM 9: Mins 1… Read More

Fitness A. EMOTM 8: Halting clean deadlift + Clean pull + Power clean w/ 1s pause in receiving position B. 24 min: 30s DB push presses -Rest 30s 30s assault bike -Rest 30s 30s KB swings -Res… Read More

Fitness A. EMOTM 9: 1st: 30-45s band pull-aparts 2nd: 30-45s scap push-ups 3rd: 30-45s crab walk B. In teams of two — 10 min AMRAP: P1 – 30 wall balls P2 – 10 DB power clea… Read More

Fitness A. EMOTM 8: 1st: 4 Pendlay rows @ 21×0 tempo 2nd: 4 strict presses @ 21×0 tempo -Into EMOTM 8: 1st: 45s DB rows in push-up position, alternating 2nd: 30-45s FLR on rings… Read More

Fitness A. E2:30 for 6 sets: 4 front squats *Start moderate and build every two sets. B. EMOTM 8: 1st: 6-8 DB rear-foot elevated split squats, right 2nd: 6-8 DB rear-foot elevated split squa… Read More

Fitness A. EMOTM 8: Halting snatch deadlift + Snatch pull + Power snatch w/ 1s pause in receiving position B. 24 min: 30s wall balls -Rest 30s 30s Russian KB swings -Rest 30s 30s row -Rest 3… Read More

Fitness A. EMOTM 8: 1st: 5 Pendlay rows @ 21×0 tempo 2nd: 5 strict presses @ 21×0 tempo -Into EMOTM 8: 1st: 45s double DB bent over rows 2nd: 45s DB Z press B. E2min for 16 min:… Read More

Fitness A. E2:30 for 6 sets: 5 front squats *Start moderate and build every two sets. B. EMOTM 8: 1st: 8-10 DB rear-foot elevated split squats, right 2nd: 8-10 DB rear-foot elevated split sq… Read More

Sick of going on a boring old run? Try this cardio class we do once a month at my CrossFit gym. The coach sets up rows of four different cardio machines and we get to use them all! The vari… Read More