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SATURDAY 5.13.2017

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MOBILITY
Inch Worm
50′
MOBILITY
Deep Couch Stretch

each leg 2X for 0:30
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.

Weightlifting
Power Snatch
Take 10 minutes to build to “heavy” power snatch
Weightlifting
Alternating Power Snatch + Pull Ups
Alternating movements

EMOM for 12 rounds

5 Power Snatch with 80% from above
8 Strict Pull ups

Metcon
Teams of 4

Alternate movements every 0:30 for 20 Minutes

Battling Ropes

Push Ups

KB Swings 32/24

Rest

Score only your Push Ups and KB Swings

 

FRIDAY 5.12.2017

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STRONG
Warm-up
50′ Crab Walk with Bands
STRENGTH
Back Squat
Empty Bar X 10
40% X 5
50% X 3
60% X 2
70% X 1

3 Sets of 2 reps at 95% of 1RM
STRENGTH
Single Leg Romanian Deadlift
4 sets of 8 Reps
AHAP
METCON-BURN
CONNECTIVITY
Hollow Body Holds
4 Rounds of 0:30/0:15
Metcon
50 Wall Balls 20/14

Then-

Every Minute on the minute for 10 rounds

3 Clean and Jerks 135/95
5 Wall Balls 20/14

Then-

50 Wall Balls 20/14

 

THURSDAY 5.11.2017

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STRONG
Warm-up
Push Up With Rotation
4 sets of 8 with rotation
STRENGTH
Bench Press

Empty Bar X 10
40% X 5
50% X 3
60% X 2
70% X 1

3 Sets of 2 reps at 95% of 1RM
STRENGTH
Overhead Tricep Extension
4 sets of 8 reps

AHAP with KB
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
3 Rounds of:
Row 1000m at  80% HR
15  Burpees (all out effort)
rest until HR returns to 80%

 

WEDNESDAY 5.10.2017

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STRONG
MOBILITY
Deep Couch Stretch 

Each leg 2X for 0:30 each
MOBILITY
Box Shoulder Stretch
3 X 0:30/0:15
MOBILITY
Barbell Ankle Stretch 

Hold for 1 minute
Weightlifting
Clean Regression Complex
3 Power Cleans+3 Clean High Pulls+ 3 Clean pulls

Take 10 minutes and build to “heavy” for the complex.
STRENGTH
Snatch Grip Behind the Neck Press
Take 10 minutes and build to a “heavy triple”
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 0:30/0:30
CONNECTIVITY
Handstand Holds
1 X 0:45
Gymnastics
Handstand Walk Practice
Take 5 minutes and get upside down.
Metcon
12 Minutes to complete the following

3 reps of the complex:
1 Power Snatch + 1 Hang Snatch (full squat ) + 2 OHS  115/75

9 C2B Pull-ups
9 KB Swings 32/24kg

Rest 0:60

3 reps of the complex:
1 Power Snatch + 1 Hang Snatch (full squat ) + 2 OHS 115/75

15 C2B Pull-ups
15 KB Swings 32/24kg

Rest 1:15

3 reps of the complex:
1 Power Snatch + 1 Hang Snatch (full squat ) + 2 OHS 115/75

21 C2B Pull-ups
21 KB Swings 32/24kg

Notes: Completing the Snatch complex, in the order it’s written, is one rep. Complete it in the order it’s written, three times to perform three reps.

If you complete the work written above in less than 12:00, begin again from the top.

 

TUESDAY 5.9.2017

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STRONG
Warm-up
Leg Swings
10 each leg

Forward swing
Side to side swing
Warm-up
Foam Roll Legs
Minimum of 0:60 per leg. Roll front, side and front corner.
STRENGTH
Back Squat
Empty Bar X 10
40% X 5
50% X 3
60% X 2
70% X 1

4 Sets of 4 reps at 90% of 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

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
21  Clean & Jerks 135/95
50 Double Unders

15  Clean & Jerks 135/95
50 Double Unders

9  Clean & Jerks 135/95
50 Double Unders

7  Clean & Jerks 135/95
50 Double Unders

5  Clean & Jerks 135/95
50 Double Unders

3  Clean & Jerks 135/95
50 Double Unders

 

MONDAY 5.8.2017

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PUBLIC SERVICE ANNOUNCEMENT
PLEASE BE RESPECTFUL OF THE COACHES TIME
THE GYM CLOSES 30 MINUTES AFTER LAST CLASS/OPEN GYM FINISHES
LIGHTS WILL BE OFF AND DOORS WILL BE LOCKED PROMPTLY
STRONG
Warm-up
Alternate Kips and Dips

4 sets of 5 reps of each
Kips on Rings
4 sets of 5 kips
Ring Dips
4 sets of 5 reps
STRENGTH
Bench Press
Empty Bar X 10
40% X 5
50% X 3
60% X 2
70% X 1

4 Sets of 4 reps at 90% of 1RM
METCON-BURN
CONNECTIVITY

Inverted Hollow Hold

3 sets of 0:30 hold
rest as needed

Sub 10 stiff arm band pull downs
Metcon
21 Snatch 95/65
15 Burpees

15  Snatch 95/65
15 Burpees

9  Snatch 95/65
15 Burpees

7  Snatch 95/65
15 Burpees

5  Snatch 95/65
15 Burpees

3  Snatch 95/65
15 Burpees

 

SUNDAY 5.7.2017

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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 RESTYou 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 
A-0:30 Double Unders
B-0:30 Burpees
C-0:30 Air Squats
D-0:30 Push Ups
E-0:30 Pull UpsA
Rest 0:20

A+B
Rest 0:20

A+B+C
Rest 0:20

A+B+C+D
Rest 0:20

A+B+C+D+E
Rest 0:20

A+B+C+D
Rest 0:20

A+B+C
Rest 0″20

A+B
Rest 0:20

A

Rest 2:00 Minutes

THEN- Round 2

A-0:30 Deadlift
B- 0:30 Hang Power Clean
C-0:30 Front Squat
D-0:30 Shoulder to Overhead
E-0:30 Overhead Squat

 

95/65 for all movements

 

A
Rest 0:20

A+B
Rest 0:20

A+B+C
Rest 0:20

A+B+C+D
Rest 0:20

A+B+C+D+E
Rest 0:20

A+B+C+D
Rest 0:20

A+B+C
Rest 0:20

A+B
Rest 0:20

A

 

SATURDAY 5.6.2017

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Warm-up
1000m warm up row.
Focus on technique.

Legs. Body Arms

Arms. Body. Legs.

SKILL WORK
Muscle Up Transitions
Practice Muscle Up transitions, Heels on ground. If you have MU’s or can do the transitions well, feet on a bench, do 3 sets of 10 unbroken.

Take 10 minutes and work transitions.
Metcon
The “1000”
With a partner, complete 1000 Reps in the order listed for the following movements. One person rests while the other works. Trade off as needed.
Each person must do equal number of repetitions for each movement movement.

Double Unders

Russian Kettlebell Swings (32/24)

Sit Ups

Burpees

Wall Balls (20/14)

OH KB Lunges (24/16)

Ground to Overhead (95/65)

TTB

Pull Ups

Air Squats

You and your partner will do 50 reps of each of the 10 movements. Except for double unders, where you will BOTH do 100 double unders.

 

FRIDAY 5.5.2017

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STRONG
Warm-up
Bring Sally Up, Bring Sally Down
Tempo back squats to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down (start with the bar up for the first Sally Up)

A total of 30 up/down reps are possible. Do not let go of the bar until the song ends.
STRENGTH
Back Squat
Empty Bar X 10

40% X 5
50% X 3
60% X 2
70% X 1

4 Sets of 3 reps at 90% of 1RM
METCON-BURN
“The Angry Mexican”
AMRAP in 20 minutes of:

 5 box jumps, 30/24inches
 5 handstand pushups
 5 power cleans, 135/95lbs
 5, 1 arm thrusters right, 1.5/1 pood
 5, 1 arm thrusters left, 1.5/1 pood

THURSDAY 5.4.2017

By: 0

 

STRONG


Warm-up
Bring Sally Up, Bring Sally Down (Push Up) 
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.


STRENGTH
Bench Press
Empty Bar X 10
40% X 5
50% X 3
60% X 2
70% X 1

4 Sets of 3 reps at 90% of 1RM


STRENGTH
Overhead Tricep Extension
if you have time, perform 4 sets of 8 reps of overhead tricep extensions using a KB

these should be done 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
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

15:00 AMRAP of:

Row 50 Calories
40 Box Jump Overs 24/20″
30 Power Snatch 135/95
20 Muscle-Ups

(sub 20 pull ups + 20 ring dips done 2 and 2)