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TUESDAY 10.17.2017

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STRENGTH
Back Squat
4 sets of 3 reps at 90% of your 1 rep max
STRENGTH
Weighted Lunges
4 sets of 6 reps each leg

Bar across back-forward lunge
AHAP
 
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
METCON
4 rounds of:

1:00 ME Strict HSPU
1:00 ME Power Clean Push Jerk 135/95
1:00 ME TTB
1:00 Rest

 

MONDAY 10.16.2017

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STRENGTH
Bench Press
4 sets of 3 reps at 90% of your 1 rep max
STRENGTH
Ring Dips
100 reps

split them any way, but complete ALL 100 reps
METCON-BURN
CONNECTIVITY
Hollow Body Holds
6 rounds of 0:30/0:15
CONNECTIVITY
Arch Hold on Stomach
3 rounds of 0:30/0:15
CONNECTIVITY
Hollow hold on hands and feet
3 rounds of 0:30/0:15
Metcon
Max Effort 1000m Row

Rest same time it takes you to row the 1000

Then-
Metcon
Max Effort 2k Row

SUNDAY 10.15.2017

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MOBILITY
Pass Through with PVC
20 pass throughs moving ands closer every 5 reps
MOBILITY
Barbell Ankle Stretch

Hold for 0:60
Weightlifting
Snatch
Take 12 minutes and build to “heavy” for the day
Weightlifting
Snatch from floor + Snatch from Hi Hang Vertical
70% from above

EMOM for 7 rounds

Both of these are FULL SQUAT snatches.
Metcon
12 C2B Pull Ups
24 OHS 115/75
48 DeadLifts 225/155
24 OHS 115/75
12 C2B Pull Ups

 

FRIDAY 10.13.2017

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STRONG
Back Squat
DE-LOAD

6 sets of 2 reps at 80% of your 1 rep max
STRONG
Single Leg Romanian Deadlift
4 sets of 8 reps each leg
 
 
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
METCON
Cindy
20-Minute AMRAP of: 
5 Pull-ups  
10 Push-ups 
15 Squats

 

TUESDAY 10.10.2017

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STRENGTH
Back Squat
4 sets of 2 reps at 90% of your 1 rep max
STRENGTH
Single Leg Romanian Deadlift
4 sets of 5 reps each leg
AHAP
METCON-BURN
CONNECTIVITY
Hollow Body Holds
6 sets of 0:30/0:10
CONNECTIVITY

Arch Hold on Stomach

3 sets of 0:30/0:10
METCON
6 min AMRAP of:
100 DU’s
20 Pistols (alternating)
10 Push Jerks 135/95
REST 2:00
3 min ME Lateral Over the Bar Burpees
Rest 2:00
6 min AMRAP of:
100 DU’s
20 Pistols (alternating)
10 Push Jerks 135/95

 

MONDAY 10.9.2017

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HOLIDAY HOURS
There will be NO 12:00 STRENGTH  or 12:30 METCON CLASS 
OPEN GYM IS CANCELLED AS WELL
STRENGTH
Bench Press
5 Sets of 5 Reps at 85% of 1 rep max
STRENGTH
7 Strict Pull Ups
EMOM for 6 rounds

1-Palms facing
2-Palms away
3-Mixed Grip
4- Opposite Mixed Grip
5-Palms Away
6-Palms facing
 
 
METCON-BURN
CONNECTIVITY
100 Ab Mat Sit Ups
EMOM 3 Burpees
Warm-up
Muscle Snatch Combo
Power Snatch
OHS Down
Sotts Press
Muscle Snatch from Bottom
Sotts Press
OHS up
METCON
Isabel
For Time:
30 Snatches, 135/ 95

 

SUNDAY 10.8.2017

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WARM UP
100 Double Unders for Time
MOBILITY
Inch Worm
50′ of Inch Worm
With Push up and Pike Hold
MOBILITY
Deep Couch Stretch
each leg 2X for 0:30 each
STRENGTH
Deadlift
Take 15 minutes and build to “heavy” for the day 1 rep max.
STRENGTH
Deadlift
Every 0:90 on the 0:90
for 5 rounds
5 reps @ 80% from above
METCON
25 Minute of work
at conversational pace, or 80% HR if you have one

250m Row

1 Squat Clean 135/95
take hands off bar-step away-take breath

then-

1 Power Clean 135/95
hold bar in front rack position-take breath

-then

5 shoulder to overhead

-then

1 Power Clean 135/95
take hands off bar-step away-take breath

-then
1 Squat Clean 135/95

REMEMBER THIS IS DONE AT 80% HR

SATURDAY 10.7.2017

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Warm-up
Tabata Push Ups

 

 


CONNECTIVITY
Nose and Toes
Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
3 rounds of 0:30/0:15

 

 

 


STRENGTH
Shoulder Press
5 minutes to build to 1RM

 

 

 


STRENGTH
Shoulder Press
EMOM for 5 rounds

5 Shoulder presses with 85% 1RM

 

 

 


METCON


With a partner complete the following AMRAPs



2 Minute AMRAP

Wall Balls

Alternate every 15
Rest 0:30


3 Minute AMRAP

10 Wall Balls
5 Power Cleans 135/95

Alternate movements
Rest 0:30

 



5 Minute AMRAP

10 Wall balls
5 Power Cleans 135/95
10 Burpees

Alternate movements
Rest 0:30

 



7 Minute AMRAP

5 Wall Balls
5 Power Cleans 135/95
5 Burpees
5 Pull Ups

Alternate ROUNDS
Rest 0:30

 



5 Minute AMRAP

5 Power Cleans 135/95
10 Burpees
10 Pull Ups

Alternate movements
Rest 0:30

 



3 Minute AMRAP

10 Burpees
10 Pull Ups

Alternate Movements
rest 0:30

 



2 Minute AMRAP

Pull Ups

Alternate every 10

 

FRIDAY 10.6.2017

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STRONG
Back Squat
5 sets of 5 reps at 85% of your 1 rep max
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
METCON
AMRAP in 12:

15 Power Snatch 95/65
10 Burpee Box-Jump-Overs 24/20″
5 Muscle-Ups
Again, today, MetCon will be optional depending on the time it takes to finish the 5 X 5

 

WEDNESDAY 10.4.2017

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STRONG
Warm-up
Clean and Jerk Warm Up
5 Hi Hang Muscle Cleans
5 Front Squats
5 Press
1 Split Jerk
3 Jerk Balances
Weightlifting
Squat Clean
10 minutes to build to heavy 1 rep
Weightlifting
Jerk Recovery
10 minutes to build to heavy 1 rep
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
METCON
4 Rounds of:

Row 500m
25 Thrusters 45/35
15 Pull Ups