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WEDNESDAY 2.8.2017

By: 0

STRONG

 

Warm-up

Barbell Gymnastics Snatch Warm Up

20 PVC Pass Throughs

10 PVC OHS

Duck Walks with PVC overhead

Tiggers with PVC overhead

10 OHS with empty bar

30 second hold on bottom

45 second hold on bottom, move around

 

Weightlifting

Snatch Balance

4 sets of 3 reps on the snatch balance.

As fast as possible under the bar.

Do not sacrifice speed for weight.

 

Weightlifting

Muscle Snatch

3 sets of 3 reps @ 50% of your 1RM (or lighter if need be)

STRENGTH

Front Squat

3 sets of 2 reps @ 80%

 

METCON-BURN

 

Whole lotta TABATA!

 

20 Seconds on/10 seconds off

8 Rounds of each of the following:

 

Burpees

KB Snatch RT

KB Snatch L

Push Ups on KB

Goblet Squats

KB Sit Ups

TUESDAY 2.7.2017

By: 0

STRONG

 

Warm-up

100 Double Unders for Time

 

Warm-up

Good Mornings with a band

25 reps

 

Weightlifting

3 X 3 Clean Pull @ 75% max Clean

 

Weightlifting

Above Knee Clean – 4 sets of 2 reps @ 65%

 

 

METCON-BURN

CONNECTIVITY

Hollow Body Holds

Tabata 8 rounds of 0:20/0:10

 

Metcon

Max Effort 500m Row

Rest same amount as row time

 

Then-

Max Effort 1000m Row

Rest same amount as row time

 

Then-

Max Effort 500m Row

MONDAY 2.6.2017

By: 0

STRONG

 

MOBILITY

Scorpion Stretch

8 Reps each side

 

MOBILITY

Reverse Scorpion

8 reps each side

 

Warm-up

Crab Walk with Bands

50′ each way

 

STRENGTH

Back Squat

5 Sets 2 Reps @ 80%

 

METCON-BURN

 

5:00 AMRAP of-

“Cindy”

5 Pull-ups

10 HR Push-ups

15 Air Squats

 

Then-

CrossFit Games Open 12.1

7-Minute AMRAP of:

Burpees to a 6″ target

 

5:00 AMRAP of-

“Cindy”

5 Pull-ups

10 HR Push-ups

15 Air Squats

SUNDAY 2.5.2017

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Warm-up

500 m row at warm up pace

 

MOBILITY

Inch Worm

50′ with push up and pike hold

 

MOBILITY

External rotation at shoulder with PVC

Hold each side 0:30

 

MOBILITY

Barbell Ankle Stretch

Hold for 0:60

 

WEIGHTLIFTING

Clean Pull Stops

1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

+ 1 Clean

3 Rounds empty bar only

 

WEIGHTLIFTING

Clean and Jerk

Take 10 minutes and build to a heavy single.

Then EMOM for 4 rounds of 80%

 

 

Metcon

Wall Balls 20/14

3 Rounds 0:30 on 0:30 off

 

Metcon

Power Cleans 135/95

3 Rounds 0:30 on 0:30 off

 

Metcon

3 Rounds of:

0:30 Wall Balls 20/14

0:30 Power Cleans 135/95

0:30 Rest

SATURDAY 2.4.2017

By: 0

Warm-up

Over partner Burpees

Partner A in plank position

Partner B does burpee-jumps over partner

 

Warm-up

Med ball relay

3 Teams

 

STRENGTH

Team Push Ups

With a group of 3 form a triangle. Then, in unison, perform the push ups.

First group to reach 25 wins!

 

WEIGHTLIFTING

Snatch

Snatch take 10 minutes to build to a heavy single, Then with 80% (of single) 4 sets of 1 rep

 

Metcon

3 person

  1. Team 60 Clean and Jerks – 10 min time cap

Teams must rotate in the following manner, with one athlete working, and two resting at a time:

Athlete 1 – 10 Reps

Athlete 2 – 10 Reps

Athlete 3 – 8 Reps

Athlete 1 – 8 Reps

Athlete 2 – 6 Reps

Athlete 3 – 6 Reps

Athlete 1 – 4 Reps

Athlete 2 – 4 Reps

Athlete 3 – 2 Reps

Athlete 1 – 2 Reps

Rx Teams- (205, 145lbs)

Intermediate Teams- (185, 135lbs)

Scaled Teams- (165, 115lbs)

 

Metcon

Team of 3

25 Calorie Row

20 Hang Snatches (95/65)

20 Burpees

15 Front Squats (155/115)

15 C2B Pull-up

10 Hand-Release Push-ups

 

Follow the leader style.

FRIDAY 2.3.2017

By: 0

STRONG

Snatch Warm Up

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 Balance

2 sets of 3 reps

2 sets of 2 reps

AHAP/AFAP

WEIGHTLIFTING

Snatch

1 set of 2 @ 75%

4 sets of 1 @ 80%

METCON-BURN

Falkel (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

8 Handstand push-ups

8 Box Jump, 30″

1 Rope Climb, 15′

In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005

To learn more about Falkel click here

THURSDAY 2.2.2017

By: 0

STRONG

Warm-up

Tabata Double Unders

8 Rounds of 20/10

MOBILITY

Barbell Ankle Stretch

Hold for 0:60

MOBILITY

Front Rack Tricep rolling

WEIGHTLIFTING

Front Squat

5 sets of 2 reps @ 90%

METCON-BURN

Warm-up

Bring Sally Up, Bring Sally Down (Push Up) (AMRAP – Reps)

Tempo Push Ups to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down.

A total of 30 up/down reps are possible. Do not collapse to the ground on the downs – control the eccentric and don’t lie down at any time.

Metcon

4 rounds for time:

10 Power Snatch 95/65

15 TTB

20 Ring Dips

WEDNESDAY 2.1.2017

By: 0

STRONG

Warm-up

Clean and Jerk Warm Up

5 Hi Hang Muscle Cleans

5 Front Squats

5 Press

1 Split Jerk

3 Jerk Balances

1 round empty bar

WEIGHTLIFTING

Clean and Jerk

1 set of 2 reps @ 75%

4 sets of 1 rep @ 80%

METCON-BURN

CONNECTIVITY

Straight Body Floor Levers

12 reps total

CONNECTIVITY

Pull-Up Pull-Overs

8 reps total

Metcon

3 Minute AMRAP Burpees

Rest 2 minutes

5 minute AMRAP of:

10 C2B Pull Ups

15 Box Jumps

Rest 2 minutes

3 Minute AMRAP Burpees

TUESDAY 1.31.2017

By: 0

TUESDAY 1.31.2017

STRONG

Warm-up

Clean Pull Stops

1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

+ 1 Clean

3 rounds with empty bar

WEIGHTLIFTING

Clean Pull

5 Sets of 4 reps @ 115% (of clean)

WEIGHTLIFTING

Push Press

4 sets of 3 reps @ 90%

METCON-BURN

CONNECTIVITY

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 X 0:30/0:15

CONNECTIVITY

Hollow Body Holds

Tabata 8 X 0:20/0:10

Metcon

10 Wall Walks

Then-

4 rounds of:

100 Double Unders

25 KB Swings 24/16

10 Power Cleans 135/95

Then-

10 Wall Walks

MONDAY 1.30.2017

By: 0

STRONG

Warm-up

3 Lanes

Relay style. Once the the first person has gone 50′ doing the movement, sprint back and tag their next person in line.

Duck walks

Lunges

Butt Kicks

Karioka

STRENGTH

Back Squat

3 X 3 @ 87%

2 X 2 @ 90%

METCON-BURN

MOBILITY

Barbell Ankle Stretch

Hold for 0:60

MOBILITY

Box Shoulder Stretch

3 X 0:30/0:15

Warm-up

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

Metcon

15-12-9 of:

Muscle-Ups

Hang Snatch (full squat) 115/75

Sub for MU’s: Banded Ring Transitions plus Dip