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MONDAY 4.24.2017

STRONG

Warm-up

Partnered Glute Ham Raises

STRENGTH

Back Squat

Warm Up:

Empty bar X 10

40% X 5

50% X 3

60% X 2

70% X 1

5 sets of 4 reps at 85% 1RM

METCON-BURN

Warm-up

Snatch (take 10 minutes to build to “heavy” single. )

Metcon

Alternating EMOM for 15 minutes

3 Position Snatch at 80% from above

9 Dips

12 Bent over rows

TUESDAY 4.25.2017

STRONG

Warm-up

1 Arm Bent Over KB Row

2 sets of 8 each arm AHAP

STRENGTH

Bench Press

Warm Up:

Empty bar X 10

40% X 5

50% X 3

60% X 2

70% X 1

5 sets of 4 reps at 85% 1RM

METCON-BURN

CONNECTIVITY

Metcon

Fast Eddies Ab Routine

 25 sit-ups

25 4-count flutter kicks

25 sit-ups

25 leg raises

25 sit-ups

25 Hello Dolly’s

25 sit-ups

25 crunches

25 sit-ups

25 twists

25 sit-ups

25 4-count flutter kicks

NO REST

You can do this everyday if you want after your workouts. If 25 is too much start at 15 for a week, then 20 for a week, then push through the 25.

Metcon

3 Rounds for AMRAP:

0:90 Rope Climb

0:45 Rest

0:90 Double Unders

0:45 Rest

0:90 Burpees

0:45 Rest

WEDNESDAY 4.26.2017

STRONG
Warm-up
Walking Lunges
50′
MOBILITY
Deep Couch Stretch
Weightlifting
Split Jerk
Use Black Plyo Boxes as Jerk Blocks.

Build to 1RM on Split Jerk
METCON-BURN
CONNECTIVITY
Metcon (No Measure)
8 rounds of 0:20/0:20/0:20

L Sit on Paralette
Battling Ropes “S” pattern

You will alternate between L Sit for 0:20 followed by Battling Ropes for 0:20 followed by 0:20 rest.
Metcon
Burpee + Wall Ball (5 Rounds for time)
15 Burpees (absolutely as fast as possible)
20 UB Wall Balls 20/14

Rest 1:00 after each round.

THURSDAY 4.27.2016

We may be closed for plumbing/ceiling repairs. I will let everyone know as soon as I confirm one way or another. 

FRIDAY 4.28.2017
STRONG
Warm-up
Good Mornings with a band
1 set of 50 reps
STRENGTH
Back Squat
Warm Up:

Empty bar X 10
40% X 5
50% X 3
60% X 2
70% X 1

5 sets of 5 reps at 85% 1RM
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
 25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
NO REST

You can do this everyday if you want after your workouts. If 25 is too much start at 15 for a week, then 20 for a week, then push through the 25.
Metcon
Isabel (Time)
For Time:  30 Snatches, 135# / 95#

Rest 5 minutes then-
30 Muscle-Ups (Time)
30 muscle-ups for time
30 Muscle Up Sub (Time)
30 Palm to you pull ups
30 Ring Dips