There is NOTHING in Reno that can come close to our program!

We build fitness machines out of ordinary people, and humble elite level athletes everyday. Professionals, civil servants, Division 1 athletes, soccer moms, and grandparents all DESERVE the most effective training available.

LET BATTTLEBORN CROSSFIT, THE FIRST AND ORIGINAL CROSSFIT IN RENO, ONE OF THE FIRST 100 CROSSFIT AFFILIATES EVER, ESTABLISHED IN 2007 SHOW YOU HOW!

All levels welcome - come in and try a week free!

Thursday, January 19, 2017

Thursday 19, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

4x
1 minute double unders
1 minute T2B

Strength:

Deadlifts

THIS IS HEAVY - YOU ARE TO WARM UP

Warm up sets 3 sets of 5 at 70%

Work sets

2-2-2-2-2-2-2

REST BETWEEN SETS

Metcon:

7x

6 back squats 102.5/70kg
15 calorie row
9 HSPU

11 minute time cap

Cash out:

5 minute plank hold - DON'T drop just reposition side, side, plank, leg up, etc....




Wednesday, January 18, 2017

Wednesday 18, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

4x
1 minute HSPU
1 minute Toes 2 bar

Strength:

Strict press

THIS IS HEAVY - YOU ARE TO WARM UP

Warm up sets 3 sets of 5 at 70%

Work sets

2-2-2-2-2-2-2

REST BETWEEN SETS

Metcon:

21 minute EMOM

Minutes 1-4-7-10-13-16-19  Twenty 20 calorie row
Minutes 2-5-8-11-14-17-20  Two hundred 200m run
Minutes 3-6-9-12-15-18-21  Twenty 20 calorie airdyne

Cash out:

10 rope climbs



Tuesday, January 17, 2017

Tuesday 17, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

Day 1 Pull up program

Strength:

Snatch

20 minutes to work up to a HEAVY single


Metcon:

Tabata

Airdyne
Chest 2 bar pull ups
Push ups

Cash out:

100 elevated push ups - hands on plates chest between plates

Monday, January 16, 2017

Monday 16, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

4x
1 minute double unders
1 minute HSPU

Strength:

Back Squats

THIS IS HEAVY - YOU ARE TO WARM UP

Warm up sets 3 sets of 5 at 70%

Work sets

2-2-2-2-2-2-2

REST BETWEEN SETS

Metcon:

15 minute EMOM

Minutes 1-10
7 toes 2 bar and 3 burpee pull ups
Minute 11 = 8 T2B + 3 burpee pull ups
Minute 12 = 9 T2B + 3 burpee pull ups
Minute 13 = 10 T2B + 3 burpee pull ups
Minute 14 = 11 T2B + 3 burpee pull ups
Minute 15 = 12 T2B + 3 burpee pull ups

Sunday, January 15, 2017

Friday 13, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Strength:

Deadlifts

3-3-3-3-3

Metcon:

12 minute EMOM

10 wall balls 30/20lbs
30 Double unders - 60 singles

Cash out:

100 ball slams 20lbs

Thursday 12, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Skill:

10 minutes HSPU

Strength:

Strict press

3-3-3-3-3 at 90%

Metcon:

27-21-15-9

Shoulder 2 OH
Bar facing burpees

27 reps at 60/42.5kg
21 reps at 70/47.5kg
15 reps at 75/52.5kg
9 reps at 85/57.5kg

Cash Out; 100 calorie airdyne

Wednesday 11, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Skill:

10 minutes Double Unders

Strength:

Bench Press

3-3-3-3-3

Metcon:

10 minute EMOM

10 calorie row
10 ring rows - elevated feet

then

10 minute EMOM

8 squat cleans 60/42.5kg
8 HSPU


Tuesday 10, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Skill:

10 minutes HSPU

Strength:

90% this week - HEAVY

5 sets of 3

Back squats

Metcon:

12 minute EMOM

7 Deadlifts 102.5/80kg
8 Box jumps

Cash out:

50 jump squats 20kg

Monday 9, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Skill:

Pull up program Day 1

Strength:

15 minutes work to a heavy set of 3

Squat cleans

Metcon:

Tabata
Double unders
Toes 2 Bar
Squats

Cash out:

30 thrusters 52.5/35kg

Friday, January 6, 2017

Friday 6, January 2017

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

50 kipping HSPU

Strength:

Strict press
3-3-3-3-3 at 85%

Metcon:

5 minute max calorie row

Immediately into

6x 200m row sprint
1 minute rest between sprints - ***log each time

Immediately into

10 minute EMOM 
Airdyne 22 calories per minute

Thursday, January 5, 2017

Thursday 5, January 2017

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

Day 2 of our Pull up GOALS

3x5 Chest to bar pulls with a 6 second negative release - jump up to the position and release as slowly as possible

2x max rep pull ups with a 5 second negative release - jump up to position and release as slowly as possible

2x chin up hold - max time shooting for 30 seconds +

Strength:

Snatch
2-2-2-2-2-2-2

Metcon:

3-6-9-6-3

Power clean 
Front squat
Ring muscle up - modify with one of the following choices 3 ring rows false grip and 3 dips, or 3 ring pull ups with false grip and 3 ring dips
92.5/60kg

Wednesday, January 4, 2017

Wednesday 4, January 2017

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

50 kips
25 kipping pull ups

Strength:

Back Squats
3-3-3-3-3 at 85%

Metcon:

27-21-15-9

Thrusters
Toes 2 Bar

Rest 1 minute after each round - use this time to change your weight!!!

R1 - thrusters 52.5/35kg
R2 - thrusters 60/42.5kg
R3 - thrusters 70/47.5kg
R4 - thrusters 75/52.5kg