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TUESDAY 5.23.2017

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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
Warm-up
Clean High Pulls
3 sets of 5 reps building to @ 50% of 1RM Clean and Jerk
Weightlifting
Clean and Jerk
Build to 1RM Clean and Jerk
METCON-BURN
CONNECTIVITY
4 Rounds of:

0:30 Wall Sit
0:30 Battling Ropes
0:30 “L” Holds on Pull Up Bar
0:30 Rest
Metcon
12:00 to complete:

100 Wall Balls 20/14
200 Double-Unders
ME Muscle-Ups with the remainder of the 12:00

Rest 1:00 after completing the 12:00, then…

2:00 ME Power Cleans 155/105

Score is number of MU’s + Number of Cleans

 

MONDAY 5.22.2017

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STRONG
MOBILITY
Barbell Ankle Stretch
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
Weightlifting
Snatch
Build to 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

STRENGTH
Shoulder Press
Build to “heavy” 1RM on strict shoulder press
Metcon
10:00 AMRAP

KB Snatches 24/16kg

alternate every 20 reps

 

SUNDAY 5.21.2017

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MOBILITY

50′ walking lunges
50′ inch worms


CONNECTIVITY

8 Rounds of:

0:20 Ab Mat Sit Ups
0:10 Plank Hold

REST 1 MINUTE

THEN BEGIN METCON #1

5 Rounds of:

Row 0:45
rest 0:15

Burpees 0:45
rest 0:15

Double Unders 0:45
rest 0:15

REST 1 MINUTE

THEN-METCON #2

5 Minute AMRAP of:

5 Pull Ups
10 Push Ups
15 Squats

REST 1 MINUTE

THEN- METCON #3

5 Rounds of:

Row 0:20
rest 0:10

Burpees 0:20
rest 0:10

Double Unders 0:20
rest 0:10

REST 1 MINUTE

THEN-METCON #4

0:60 Pull Ups
0:60 Push Ups
0:60 Squats

REST 1 MINUTE

THEN METCON #5

0:60 Row
rest 0:10

0:60 Burpees
rest 0:10

0:60 Double Unders
rest 0:10

 

SATURDAY 5.20.2017

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Warm-up
400m Run with med ball 20/14

warm up pace

MOBILITY
Walking Lunges
50′ of walking lunges with med ball held overhead
STRENGTH

EMOM for 12 Minutes

5 strict pull ups + 5 dips

METCON

TEAM AMRAP

Teams of 4:

Each Team has 2 rowers.

10:00 minute clock starts:

One team member from each team (A and B) rows 150M then moves on to either Wall Balls or Clean and Jerks. Second team member rows 150m then joins team mate.

TEAM – A-  complete AMRAP in remainder of 10 minutes:
Burpee Wall Balls 20/14

TEAM – B- complete AMRAP in remainder of 10 minutes:
Clean and Jerk 135/95

Rest 2 minutes then-

10:00 minute clock starts

One team member from each team (A and B) rows 150M then moves on to either Wall Balls or Clean and Jerks. Second team member rows 150m then joins team mate.

TEAM – A-  complete AMRAP in remainder of 10 minutes:
Clean and Jerk 135/95

TEAM – B- complete AMRAP in remainder of 10 minutes:
Burpee Wall Balls 20/14

 

FRIDAY 5.19.2017

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STRONG
Warm-up

Empty bar X 10

40% X 5

50% X 3

60% X 2

70% X 1

80% X 1

90% X 1
STRENGTH
1 RM BACK SQUAT
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
AMRAP in 7

7 Power Snatches 115/75
14 TTB
21 Box Jumps 24/20
Rest 2:00
AMRAP in 7

7 Power Cleans 115/75
14 C2B Pull-ups
21 Box Jumps 24/20

 

THURSDAY 5.18.2017

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Image result for arnold arm blaster

 

STRONG
Warm-up
Warm ups are for the weak. We are benching HEAVY today! Get a bar and warm up with some BENCH PRESSES!!!
STRENGTH
Bench Press
MAX OUT BENCH PRESS!!!!!
STRENGTH
ARM BLASTER BICEP CURLS

Suns out Guns out! 

3 sets of 10 reps
METCON-BURN
CONNECTIVITY
Pull-Up Pull-Overs
3 sets of 5
CONNECTIVITY
Hollow Body Holds
4 rounds of 0:30/0:15
SKILL WORK
Clean High Pulls
5 sets of 5 reps

Watch bar path on pull from floor as well as pulling elbows up and back.

Do NOT reverse curl.
Metcon
12:00 AMRAP of:

2 Power Cleans 155/105
10 Double-Unders
4 Power Cleans 155/105
20 Double-Unders
6 Power Cleans 155/105
30 Double-Unders
8 Power Cleans 155/105
40 Double-Unders
10 Power Cleans 155/105
50 Double-Unders
12/60
14/70
16/80…

Continue increasing reps by 2 Power Cleans and 10 Double-Unders for the remainder of the 12:00

 

WEDNESDAY 5.17.2017

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STRONG
Warm-up
100 Double Unders for Time
 
MOBILITY
Barbell Ankle Stretch 

0:60 hold
Warm-up
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

Empty bar only
cycle through sequence 5X
Warm-up
Snatch Warm Up 3
5 Muscle Snatch
5 BHN Press
5 OHS
empty bar only
cycle through sequence 3X
Weightlifting
3 Position Snatch
Hi Hang Vertical
Above Knees
Floor

Take 15 minutes to warm up and build to “heavy” 5 sets of complex at weight
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
1) 12:00 of work at 80% HR
50 Burpees
50 Thrusters 45/35

Rest exactly 2:00 between #1 and #2.
2) 3:00 AMRAP (all out effort) of:
10 Burpees
10 Thrusters 65/45

 

TUESDAY 5.16.2016

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STRONG
MOBILITY
Foam Roll Legs
Take 5 minutes and foam roll your legs.
Warm-up
Walking Lunges
50′ walking lunges
STRENGTH
Back Squat
Empty bar X 10

40% X 5

50% X 3

60% X 2

70% X 1

80 % X 1

3 Sets of 3 reps at 95%
METCON-BURN
SKILL WORK
Muscle Up Practice
10 Minutes of MU work. Transitions and skills.
Metcon
15:00 AMRAP of:

30 Calories Row
20 TTB
10 Strict HSPU
5 Power Snatch 115/75
 
all out max effort

 

MONDAY 5.15.2017

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STRONG
Warm-up
Bent Over Row
3 Sets of 8 Reps
AHAP
STRENGTH
Bench Press

Empty bar X 10

40% X 5

50% X 3

60% X 2

70% X 1

80% X 1

3 sets of 3 reps @ 95%

STRENGTH
Tricep Extensions with a band
3 Sets of 12 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
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

At 80% HR

15:00 AMRAP of:

30 Calories Row
20 TTB
10 Strict HSPU
5 Power Snatch 115/75