Blog Search

SATURDAY 6.24.2017

By: 0

MOBILITY
Inch Worm
50′ with push up and pike
MOBILITY
Reverse Scorpion
8 each side
MOBILITY
Scorpion Stretch
8 each side
Warm-up

With a partner alternate rounds until you have completed 3 rounds each

0:30 Nose and toes
20 Double Unders
10 TTB

Metcon

With a partner, alternate exercises to complete a total of 6 rounds each:

250m row
15 HR push-ups
10 Power Cleans 135/95

 

FRIDAY 6.23.2017

By: 0

STRONG
Weightlifting
Snatch
Take 15 minutes and warm up and build up to 75% of 1RM.

Then 3 sets of 1 at 75%
Weightlifting
Clean and Jerk
Take 15 minutes and warm up and build up to 75% of 1RM.

Then 3 sets of 1 at 75%
METCON-BURN
Metcon 1
Alternating EMOM for 12:00-

1 Three Position Snatch (floor, hang, power position)

10 pull ups

Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10 and complete the remainder of the EMOM.
Metcon 2
Alternating EMOM for 12:00-

1 Three Position Clean (floor, hang, power position)

10 Ring Dips

Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10 and complete the remainder of the EMOM.

THURSDAY 6.22.2017

By: 0

STRONG
MOBILITY
Barbell Ankle Stretch

Hold for at least 1 minute.
MOBILITY
Thoracic Mobility on foam roller
MOBILITY
Front Rack Tricep rolling
STRENGTH
Front Squat
Warm up and build up to 90-95% of your 1RM Front Squat.

Should feel as though you could do 2 reps with it, but don’t.
METCON-BURN
CONNECTIVITY
Abs Eddie’s fast
25 4-count flutter kicks

25 sit-ups

25 twists

25 sit-ups

25 crunches

25 sit-ups

25 Hello Dolly’s

25 sit-ups

25 leg raises

25 sit-ups

25 4-count flutter kicks

25 sit-ups
Metcon
CrossFit Games Open 15.4
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Metcon
1000m row.
Focus on technique.

Use this as a recovery row and pace accordingly.

Legs. Body Arms

Arms. Body. Legs.

 

WEDNESDAY 6.21.2017

By: 0

STRONG
Weightlifting
Snatch
Take 15 minutes and warm up and build to 75-80% 1RM
Weightlifting
Clean and Jerk
Take 15 minutes and warm up and build to 75-80% 1RM
METCON-BURN
CONNECTIVITY
Hollow Body Holds
Tabata
8 X 0:20/0:10
CONNECTIVITY
Hollow hold on hands and feet
0:30/0:15
Metcon
5 rounds of:

1:00 ME Power Clean & Push Jerks  65%, 70%, 75%, 80% , 85% of 1RM percentages represent progressively increasing load over 5 rounds

0:30 Rest

1:00 ME Pull Ups

0:30 Rest

 

TUESDAY 6.20.2017

By: 0

STRONG
Weightlifting
Snatch
Take 15 minutes and warm up and build to 85-90% 1RM
Weightlifting
Clean and Jerk
Take 15 minutes and warm up and build to 85-90% 1RM
METCON-BURN
CONNECTIVITY
Abs Eddie’s fast
25 4-count flutter kicks

25 sit-ups

25 twists

25 sit-ups

25 crunches

25 sit-ups

25 Hello Dolly’s

25 sit-ups

25 leg raises

25 sit-ups

25 4-count flutter kicks

25 sit-ups
Metcon
20:00 of work:

HR @ 80%

40 Thrusters 45/35
500m Row

 

MONDAY 6.19.2017

By: 0

STRONG
Weightlifting
Snatch
Take 15 minutes and warm up and build to a single at 90-95%
Weightlifting
Clean and Jerk
Take 15 minutes and warm up and build up to 90-95%
METCON-BURN
CONNECTIVITY
Wall Walk Complex
EMOM for 5:

3 X:
Wall Walk
2 Shoulder touch
CONNECTIVITY
Straight Body Lever
5 Times, lowering yourself for 10 seconds
METCON
12:00 AMRAP of:

20 Front Squats (no rack) 135/95
20 Box Jumps 24/20″

15 Front Squats (no rack) 135/95
20 Box Jumps 24/20″

10 Front Squats (no rack) 135/95
20 Box Jumps 24/20″

5 Front Squats (no rack) 135/95
20 Box Jumps 24/20″

*If all reps are completed, increase weight to 155/105 and repeat the final round (5 Front Squats/20 Box Jumps) for the remainder of the 12:00.

 

SUNDAY 6.18.2017

By: 0

CONNECTIVITY
Abs Eddie’s Fast

25 4-count flutter kicks

25 sit-ups

25 twists

25 sit-ups

25 crunches

25 sit-ups

25 Hello Dolly’s

25 sit-ups

25 leg raises

25 sit-ups

25 4-count flutter kicks

25 sit-ups

METCON

PART 1

A-0:30 Deadlift
B- 0:30 Hang Power Clean
C-0:30 Front Squat
D-0:30 Shoulder to Overhead
E-0:30 Overhead Squat

95/65 for all movements

A
Rest 0:30

A+B
Rest 0:30

A+B+C
Rest 0:30

A+B+C+D
Rest 0:30

A+B+C+D+E
Rest 0:20

A+B+C+D
Rest 0:30

A+B+C
Rest 0:30

A+B
Rest 0:30

A

Rest 5:00 and break down bars

PART 2

A-0:30 Double Unders
B-0:30 Burpees
C-0:30 Air Squats
D-0:30 Push Ups
E-0:30 Pull Ups

A
Rest 0:30

A+B
Rest 0:30

A+B+C
Rest 0:30

A+B+C+D
Rest 0:30

A+B+C+D+E
Rest 0:30

A+B+C+D
Rest 0:30

A+B+C
Rest 0:30

A+B
Rest 0:30

A

 

SATURDAY 6.17.2017

By: 0

Warm-up
Tabata Double Unders
8 Rounds of 20/10
MOBILITY
50′ of inch worm
With push up and pike
MOBILITY
Box Shoulder Stretch
3 rounds of 0:30/0:15
Warm-up
Ring Push Up
8 regular
8 with reach overhead
8 with archer reach
STRENGTH
Bench Press
5 SETS OF 10 REPS
AHAP
STRENGTH
Tricep Extensions with a band
5 SETS OF 10 AHAP
METCON
20 Minute AMRAP

20 DU’s
15 wallballs (20/14)
10 T2B
5 Box Jump Overs (24/20)

Partner WOD

Alternating movements

Partner A does 20 DU
Partner B does 20 DU
Partner A does 15 Wallballs
Partner B does 15 Wallballs….

 

FRIDAY 6.16.2017

By: 0

STRONG
Warm-up
Snatch Warm
3 snatch pulls from floor
3 snatch high pulls
3 muscle snatch
3 behind neck press
3 overhead squat
3 power snatch
3 squat snatch

Once through with empty bar.
Weightlifting
Snatch
Warm up to 80% of 1RM

Then with 80% 3 sets of 1 rep

FULL SQUAT SNATCH
Weightlifting
Clean and Jerk
Warm up to and build up to 80%

Then

3 sets of 1 rep @ 80%

Full Squat + Split
METCON-BURN
STRENGTH
EMOM for 10 rounds:

5 HSPU + 5 Pull Ups

Kipping is ok for both
MetCon
Choose only 1 of the following WODs and complete it.
Grace
For Time:
30 Clean and Jerks, 135# / 95#
or
Isabel
For Time:  30 Snatches, 135# / 95#



 

WEDNESDAY 6.14.2017

By: 0