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SATURDAY 8.19.2017

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Warm-up
Tabata Air Squats
8 Rounds 0:20/0:10
MOBILITY
Inch Worm
50′ Inch Worm with Push Up and Pike
MOBILITY
Scorpion Stretch
8 Reps each side
MOBILITY
Reverse Scorpion
8 Reps each side
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-BURN
Today’s 3 mini Metcons are Partner WODs.
Alternate rounds (not movements) with your partner
Metcon
AMRAP in 10:
5 pull ups
5 burpees
Rest 2 minutes
Metcon
AMRAP in 10:
100m Row
10 Shoulder to Overhead 75/55
Rest 2 minutes
Metcon
AMRAP in 10:
50 Mountain Climbers
10 Wall Ball 20/14

 

FRIDAY 8.18.2017

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STRONG
Shoulder Press
WEEK 2
5 X 40%
5 X 50%
5 X 60%
3 X 70%
3 X 80%
AMRAP X 90%
STRENGTH
Tricep Extensions with a band
5 SETS OF 10 REPS AHAP
STRENGTH
Shoulder side raises
With Bands
4 X 10
METCON-BURN
CONNECTIVITY
Hollow Body Holds
 4 X 0:30/0:15
METCON
3 rounds of:
4 Muscle-Ups
50 Double-Unders

Then:
20 Power Snatch 135/95

Then:
2 rounds of:
3 Muscle-Ups
50 Double-Unders

Then:
10 Power Snatch 135/95

Then:
1 Round of:
2 Muscle Ups
50 Double Unders

 

THURSDAY 8.17.2017

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STRONG
Deadlift
WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%
STRENGTH
Single Leg Romanian Deadlift
 4 X 6 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
Row 1k
10 Clean and Jerk 135/95
15 Lateral Jumps Over Bar
20 Pull Ups
30 Burpees
20 Pull Ups
15 Lateral Jumps Over Bar
10 Clean and Jerk
Row 1k

 

WEDNESDAY 8.16.2017

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STRONG
MOBILITY
Box Shoulder Stretch
3 X 0:30/0:15
MOBILITY
Pass Through with PVC
20 PASS THROUGH
MOBILITY
WEIGHTLIFTING
Snatch
SQUAT SPLIT or POWER

BUILD TO 1 RM
METCON-BURN
CAPACITY WORK

With HR @ 150BPM –

4 rounds of:
1:30 Thrusters 45/35
1:30 KB Snatches 24/16kg (alternate arms every 10 reps)
1:30 Hang Muscle Snatches 45/35#(from power position)
1:30 Row for distance

 

TUESDAY 8.15.2017

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STRONG
Bench Press
WEEK 2

5 X 40%
5 X 50%
5 X 60%
3 X 70%
3 X 80%
AMRAP X 90%
STRENGTH
Incline KB Bench Press
5 SETS OF 8 REPS 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
“DIRTY 30”
    30 Box Jumps 30/24
    30 Pull-Ups
    30 Kettlebell Swings 32/24
    30 Lunges
    30 TTB
    30 Push Press 95/65
    30 Front Squats 95/65
    30 Wall Balls 20/14
    30 Burpees
    30 Double-Unders

 

MONDAY 8.14.2017

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STRONG
Back Squat
WEEK 2

5 X 40%
5 X 50%
5 X 60%
3 X 70%
3 X 80%
AMRAP X 90%
STRENGTH
Partnered Glute Ham Raises
5 X 10
METCON-BURN
CONNECTIVITY
Hollow Body Holds
4 X 0:30/0:15
CONNECTIVITY
Levers
8 X lowering slowly to floor….
METCON
These are done with a running clock.
There is no rest between Metcons
Metcon 1
8 Minute Alternating EMOM
5 C2B Pull Ups + 5 Ring Dips
7 Power Snatch 115/75
Metcon 2
Burpees-5 Minute AMRAP
Metcon 3
8 Minute Alternating EMOM
5 C2B Pull Ups + 5 Ring Dips
7 Power Snatch

 

FRIDAY 8.11.2017

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STRONG
Shoulder Press
5 X 40%

5 X 50%

5 X 60%

5 X 65%

5 X 75%

AMRAP @ 85%
STRENGTH
Barbell Front Raise
5 sets of 10 reps AHAP
METCON-BURN
MOBILITY
Box Shoulder Stretch
3 rounds of 030/0:15
CONNECTIVITY
Hollow Body Holds
8 rounds of 0:20/0:10
CONNECTIVITY
Handstand Holds
3 Rounds of 0:30/0:15
METCON
15 minute AMRAP of:

15 OHS 95/65
15 TTB
15 Power Snatch 95/65
15 TTB

 

THURSDAY 8.10.2017

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STRONG
Deadlift
WEEK 1

Empty bar X 10

8 X 25%

5 X 40%

5 X 50%

5 X 60%

5 X 65%

5 X 75%

AMRAP X 85%
STRENGTH
Good Mornings
5 Sets of 10 reps
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
Row as many meters as possible while maintaining an 80% HR.

Do NOT exceed 80% HR

 

WEDNESDAY 8.9.2017

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STRONG
MOBILITY

Barbell Ankle Stretch

hold for 0:60
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

empty bar only
Warm-up
Muscle Snatch Combo
Power Snatch
OHS Down
Sotts Press
Muscle Snatch from Bottom
Sotts Press
OHS up
Weightlifting
Snatch
Warm Up and build to 80-85%

Then EMOM for 10

2 FULL SQUAT Snatches @ 80-85%
METCON-BURN
CONNECTIVITY
Hollow Body Holds
4 X 0:30/0:15
CONNECTIVITY
Hollow hold on hands and feet
4 X 0:30/0:15
METCON
150 WALL BALLS FOR TIME

EMOM 3 PUSH UPS STARTING AT 0:00

TUESDAY 8.8.2017

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STRONG
Bench Press
WEEK 1

Empty Bar X 10

5 X 40%

5 X 50%

5 X 60%

5 X 65%

5 X 75%

AMRAP X 85%
STRENGTH
Tricep Extensions with a band
5 Sets 10 reps
METCON-BURN
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
21-15-9 of:

Clean and Jerk 95/65
Ring Dips
Burpees