Blog Search

UPCOMING WEEK

By: 0

MONDAY 2.13.2017

 

STRONG

Warm-up

500 m row at warm up pace

 

MOBILITY

Barbell Ankle Stretch

0:60 hold

 

Warm-up

Snatch Warm Up #2

Power Snatch

BHN Press

OHS

Snatch Balance

5 X through with empty bar

 

Weightlifting

Snatch

Full Squat Snatch

4 Sets of 2 reps @ 75%

 

METCON-BURN

 

CONNECTIVITY

Hollow Rock

8 Rounds 0:20/0:10

 

CONNECTIVITY

Arched Rocks

4 Rounds 0:20/0:10

 

CONNECTIVITY

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 X 0:30/0:15

 

Metcon

4 rounds of:

30 sec. ME Row for Calories

30 sec. ME Power Cleans 135/95

30 sec. ME Burpees

90 sec. Rest

Score is number of calories on Rower plus Power Cleans and Burpees.

 

 

 

 

TUESDAY 2.14.2017

 

STRONG

Warm-up

Bring Sally Up, Bring Sally Down (Squat) (AMRAP – Reps)

Tempo back squats to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down (start with the bar up for the first Sally Up)

A total of 30 up/down reps are possible. Do not let go of the bar until the song ends.

Empty bar only

 

MOBILITY

Deep Couch Stretch

Each leg 2 X for  0:30 each

 

Weightlifting

Split Jerk

2 Sets of 3 Reps @ 85%

2 Sets of 2 Reps @ 85%

 

METCON-BURN

 

CONNECTIVITY

Partnered Med Ball Sit Ups

Facing each other with feet/legs interlocked.

Both partners do a sit up at the same time passing the med ball to the partner.

50 Reps

 

Warm-up

Metcon

4 Rounds:

0:30 Jump Squats

0:30 Battling Ropes -Seated Alternating Waves

0:30 Ring Dips

:30 Rest

 

Metcon

Heart Breaker-Dream Maker

Ascending Ladder in 14 minutes

2 Wall Ball (20/14)

2 Burpees

4 Wall Ball

4 Burpees…..

continue adding 2 reps each round.

 

 

 

 

WEDNESDAY 2.15.2017

 

STRONG

Warm-up

Crab Walk with Bands

50′ in each direction.

Please DO NOT use LONG bands. Use the short ones, either around ankles, or just above the knee.

 

MOBILITY

Scorpion Stretch

8 each side

 

MOBILITY

Reverse Scorpion

8 each side

 

Weightlifting

Back Squat

4 sets of 2 reps @ 90%

 

METCON-BURN

CONNECTIVITY

Hollow Body Holds

8 Rounds 0:30/0:15

 

MOBILITY

Stationary Inch Worms

From Push Up position, walk hands back to stretch Hamstrings, then walk out and push up each time.

10 reps

 

Metcon

For time:

Row 1k

20 Deadlifts 225/155

40 DB Thruster 55/35 or  KB 24/16

20 Deadlifts 225/155

Row 1k

DB/KB thrusters are done with a DB/KB in each hand

 

 

 

 

THURSDAY 2.16.2017

 

STRONG

Warm-up

Tabata Double Unders

8 Rounds of 20/10

 

MOBILITY

Thoracic Spine Barbell Stretch

3 X 0:30/0:15

 

MOBILITY

Barbell Ankle Stretch

0:60 Hold

 

MOBILITY

Pass Through with PVC

20 Pass throughs

 

Warm-up

Sotts Complex

Power Snatch

OHS down

Sotts Press on Bottom

OHS up

3 X through with empty bar

 

Weightlifting

Snatch Balance

4 sets of 3 reps as heavy as possible without losing speed under the bar.

 

STRENGTH

Push Press

3 Sets of 3 reps @ 90% 1 RM

 

METCON-BURN

Isabel

For Time:  30 Snatches, 135# / 95#

rest 5 minutes between

 

Grace

For Time:

30 Clean and Jerks, 135# / 95#

 

 

 

 

FRIDAY 2.17.2017

 

STRONG

Warm-up

Crab Walk with Bands

50′ each direction

 

Warm-up

20 Pull Aparts with band

 

STRENGTH

Front Squat

4 sets of 2 reps @ 90% 1RM Front Squat

 

METCON-BURN

 

CONNECTIVITY

Ab Mat Sit Ups

100 ab mat sit ups

get them unbroken!

 

Metcon

 

5 rounds of:

1:00 ME Ring Dips

0:30Rest

1:00 ME DU’s

0:30 Rest