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FRIDAY 11.17.2017

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STRONG

MOBILITY

Barbell Ankle Stretch
Warm-up
Clean Pull sequence
Clean High Pull rom floor
Clean High pull from above the knee
Squat Clean from high hang vertical

Empty Bar only.

5 X through

 

 

 

Weightlifting
3 Position Clean and Jerk

Clean from Floor

Clean from Above Knee

Clean from Hi Hang Vertical + Jerk

Warm Up for 5

Then EMOM for 7 rounds

building as you go

 

 

 

 

METCON-BURN
CONNECTIVITY
Faster Eddies

0:30 max effort each movement

sit-ups
4-count flutter kicks
sit-ups
leg raise
sit-ups
Hello Dolly’s
sit-ups
crunches
sit-ups
twists
sit-ups
4-count flutter kicks

 

METCON
20 Strict HSPU
40 KBS 32/24kg
20 OHS 95/65
30 Burpees
20 OHS 95/65
40 KBS 32/24kg
20 Strict HSPU

THURSDAY 11.16.2017

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STRONG
Warm-up
Wall Walk Complex

EMOM for 5:
3 X:
Wall Walk
2 Shoulder touch

Start on the ground. Perform a push up and walk up the wall until your nose touches the wall. Touch each shoulder once with the same side hand. This is one rep.
STRENGTH
Shoulder Press
5 X 40%

5 X 50%

5 X 60%

5 X 75%

3 X 85%

AMRAP X 95%
STRENGTH
Behind the Neck Split Press
50% of 1RM
4 sets of 10 Reps

In a split stance.
Alternate legs each set.
METCON-BURN
CONNECTIVITY
Arch + Hollow Hold Sequence
8 rounds of:

0:20 Hollow Hold
0:10 Arch Hold
METCON
EMOM for 20:00-

Alternate movements:
4/3 Muscle-Ups (men 4 – women 3)
15 Wall Balls 20/14

*muscle up sub-4 pull ups + 4 ring dips

 

WEDNESDAY 11.15.2017

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STRONG
Deadlift
5 x 40%

5 x 50%

5 x 60%

5 x 75%

3 x 85%

AMRAP  x 95%
 
 
METCON-BURN
CONNECTIVITY
Faster Eddies
0:30 max effort each movement

sit-ups
4-count flutter kicks
sit-ups
leg raise
sit-ups
Hello Dolly’s
sit-ups
crunches
sit-ups
twists
sit-ups
4-count flutter kicks
CONNECTIVITY
“L” sit Pull Up Hold
Hold in bottom of hang from pull up bar and hold “L” sit position

8 Rounds of 0:20/0:10
METCON
Fran
21-15-9  
Thrusters, 95 / 65
Pull-ups
8 Minute Time cap

 

MONDAY 11.13.2017

By: 0

STRONG
Bench Press
5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%
STRENGTH
Dips
100 Dips
either ring or stationary bar
METCON-BURN
CONNECTIVITY
Faster Eddies
0:30 max effort each movement
sit-ups
4-count flutter kicks
sit-ups
leg raise
sit-ups
Hello Dolly’s
sit-ups
crunches
sit-ups
twists
sit-ups
4-count flutter kicks
Metcon
5 Minute AMRAP
20 Burpees
8 Clean and Jerks 135/95
Metcon
5 Minute Row for Max Calories
Metcon
5 Minute AMRAP
20 Burpees
8 Clean and Jerks 135/95

 

SUNDAY 11.12.2017

By: 0

Warm-up
100 Double Unders for Time
Weightlifting
Extended Snatch Warm Up Pull Emphasis
Pull to Below Knees
Pull to Above Knees
Pull to High Hang Over
Pull to High Pull
Pull to Muscle Snatch
Weightlifting
Power Snatch
10 Minutes to build to 1 RM power Snatch
Weightlifting
Power Snatch
EMOM for 7 rounds:
3 Reps at 80% of 1RM
Metcon
5 Minute AMRAP of:
12 Thrusters 95/65
12 Pull Ups
Followed Immediately by:
3 Minute AMRAP
Burpees

Followed Immediately by:
5 Minute AMRAP of:
12 Thrusters 95/65
12 Pull Ups

 

FRIDAY 11.10.2017

By: 0

 

STRONG
MOBILITY
Barbell Ankle Stretch 

0:60 Hold
Warm-up
Snatch Warm Up Pull with Position Holds
Pull to below knee
Pull to above knee
Pull to high hang over
Pull to high hang vertical

hold for 3 count at each position

Pull to each position 5X working your way up
Weightlifting
3 Position Snatch
Snatch from Hi Hang Vertical

Snatch from Above Knee

Snatch from Floor

Build to “Heavy”

then EMOM for 7 rounds
METCON-BURN
CONNECTIVITY
Hollow Body Holds
8 rounds of 0:20/0:10
CONNECTIVITY
Arch Hold on Stomach 

4 rounds of 0:20/0:10
METCON
Alternating EMOM for as 16 rounds total:

20 Double-Unders
5 Power Snatches 115/75

7 Burpees
5 Shoulder to Overhead 115/75

 

WEDNESDAY 11.8.2017

By: 0

STRONG
MOBILITY
Scorpion Stretch
8 reps each leg
MOBILITY
Reverse Scorpion
8 reps each leg
STRENGTH
Deadlift
WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%
METCON-BURN
SKILL WORK
Kips on Bar
Take 5 minutes and practice kipping
Long lines with knees/ankles/feet together/toes pointed
SKILL WORK
Feet in Rings MU Drills

http://vimeo.com/97851641

10 Minutes of practice
METCON
For time:

15-12-9 of:

Bar Muscle-Ups
Cluster 115/85

Sub Chest to Bar Pull Ups and Bar Dips

 

TUESDAY 11.7.2017

By: 0

STRONG
Back Squat
Take your 1 REP MAX and multiple it by .9

ex- 200 X .9 = 180

Then use 180 for the percentages below

40% of 180 etc….

5 X 40%

5 X 50%

5 X 60%

5 X 65%

5 X 75%

AMRAP X 85%
STRENGTH
Romanian Deadlift
4 sets of 8 reps
AHAP
 
 
METCON-BURN
CONNECTIVITY
Faster Eddies
0:30 max effort each movement

sit-ups
4-count flutter kicks
sit-ups
leg raise
sit-ups
Hello Dolly’s
sit-ups
crunches
sit-ups
twists
sit-ups
4-count flutter kicks
METCON
CrossFit Games Open 15.1
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115/ 75
5 Snatches, 115/ 75

MONDAY 11.6.2017

By: 0

STRONG
Bench Press
Take your 1 REP MAX and multiple it by .9

ex- 200 X .9 = 180

Then use 180 for the percentages below

40% of 180 etc….

5 X 40%

5 X 50%

5 X 60%

5 X 65%

5 X 75%

AMRAP X 85%
STRENGTH
100 Dips.
Break them up any way you’d like.
Ring or Stationary Dips.
 
METCON-BURN
SKILL WORK
Handstand Walk Practice
Take 5 minutes and get upside down.
Practice walking, handstand holding, freestanding, on the wall. Practice at whatever level you feel comfortable.
METCON
EMOM for 20 Minutes
Alternate Movements

8 Clean & Jerks (any style)
8 Lateral over the Bar Burpees

Choose a weight that is challenging but yet do-able to complete all 8 reps in the minute.

 

SUNDAY 11.5.2017

By: 0

Warm-up
Tabata Burpees

8 ROUNDS OF 0:20/0:10

START SLOWLY AND BUILD SPEED AS YOU GO THROUGH THE ROUNDS
 
Weightlifting
Barbell Ankle Stretch
HOLD FOR 0:60
Weightlifting
Snatch Pull Stops
1 Snatch Pull to Below Knees, 5 second pause

1 Snatch Pull to Above Knees, 5 second pause

1 Snatch Pull to Hi Hang over the bar, 5 second pause

5 X

EMPTY BAR ONLY
Weightlifting
Muscle Snatch Combo
Power Snatch
OHS Down
Sotts Press
Muscle Snatch from Bottom
Sotts Press
OHS up

5X EMPTY BAR ONLY
Weightlifting
Big Snatch Complex
5 Power Snatch + 5 OHS + 5 Snatch Grip Push Press

TAKE 10 MINUTES TO WARM UP AND BUILD TO “HEAVY”.

THEN:

EVERY 0:90 0N THE 0:90 FOR 5 ROUNDS

APAP WITH NO MISSES.

INCREASE WEIGHT THROUGH ROUNDS IF POSSIBLE
 
Metcon
KRISTINA B
100 m Row
25 Sit ups

150m Row
25 Flutter Kicks

200m Row
25 Sit Ups

250 m Row
25 Leg raises

300m Row
25 Sit Ups

350m Row
25 Hello Dollys

350m Row
25 Sit Ups

300m Row
25 Crunches

250m Row
25 Sit Ups

200m Row
25 Twists

150m Row
25 Sit Ups

100m Row
25 Flutter Kicks