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TUESDAY 11.28.2017

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STRONG
Back Squat
6 Sets of 5 reps at 60% of your 1 Rep max
STRENGTH
Weighted Lunges
4 sets of 6 reps each leg
AHAP
METCON-BURN
CONNECTIVITY
Hollow hold on hands and feet
3 rounds of 0:30/0:15
CONNECTIVITY
BARBELL ROLL OUTS (AMRAP – Reps)
3 sets of 15 reps
METCON
EMOM for 20:00-

As fast as possible…

5 Pull-ups
10 HR Push-ups
15 Air Squats

With the remainder of the minute – on odd minutes only (1:00, 3:00, 5:00, etc.) – complete ME Double-Unders.

Score is the number of Double Unders ONLY!

MONDAY 11.27.201

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STRONG
Bench Press 
6 sets of 5 reps at 60% of your 1 rep max
STRENGTH
Dips
100 dips on either rings or stationary bar
 
METCON-BURN
CONNECTIVITY
100 Ab Mat Sit Ups
3 Burpees EMOM starting at 0:00
METCON
18 Minute AMRAP

3, 5, 7, 9, 12
Power Snatch 95/65
Box Jump 24/20

3, 5, 7, 9, 12
Power Snatch 115/85
Box Jump 24/20

3, 5, 7, 9, 12
Power Snatch 135/95
Box Jump 30/24

 

SUNDAY 11.26.2017

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Warm-up
50′ Walking Lunges
50′ Inch Worm
50′ Walking Lunges
MOBILITY
Scorpion Stretch
8 reps each leg
MOBILITY
Reverse Scorpion
8 reps each leg
CONNECTIVITY
4 Rounds of:
0:30 Plank
0:15 Side Plank Hold Right
0:15 Side Plank Hold Left

REST 1 MINUTE

THEN
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 0:30
rest 0:10

Burpees 0:30
rest 0:10

Double Unders 0:30
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 0:20

0:60 Burpees
rest 0:20

0:60 Double Unders
rest 0:20

 

FRIDAY 11.24.2017

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STRONG
Warm-up
Nose and Toes
Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 rounds of 0:30/0:15
Warm-up
Handstand Holds
Kick up and hold for one round of 0:30
STRENGTH
Shoulder Press
6 sets of 5 reps at 60% of your 1 Rep max
STRENGTH
Pull Apart (Band)
4 sets of 12 reps with a moderately heavy resistance
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
CrossFit Games Open 16.4 and 17.4
13-Minute AMRAP:
55 Deadlifts, 225/ 155
55 Wall-Ball Shots, 20/ 14
55 Calorie Row
55 Handstand Push-ups

DO EITHER Rx’d OR SCALED

CrossFit Games Open 16.4 and 17.4
13-Minute AMRAP:
55 Deadlifts, 135/ 95
55 Wall-Ball Shots, 20/ 14
55 Calorie Row
55 Hand-Release Push-ups

THURSDAY 11.23.2017

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Thanksgiving with the Girls 
Today we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions.

Kelly’s House
400 m Run
30 Box Jumps 24/20
30 Wall Balls 20/14

Angie’s House
20 Pull-ups
20 Push-ups
20 Sit Ups
20 Squats

Nancy’s House
400 m Run
15 Overhead Squats 95/65

Grace’s House
20 Clean and Jerks 95/65

Isabel’s House
20 Snatch 95/65

Helen’s House
400 m Run
21 Kettlebell Swings 24/16
12 Pull ups

Fran’s House
21 Thrusters 95/65
21 Pull Ups

 

SUNDAY 11.19.2017

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Warm-up
100 Double Unders for Time
MOBILITY
Front Rack Tricep rolling
MOBILITY
Barbell Ankle Stretch
0:60 hold
Weightlifting
Clean Regression Complex
3 Power Cleans+3 Clean High Pulls+ 3 Clean pulls
Take 5 minutes to build.

Then EMOM for 7 rounds.

Increase weight each round.

If you miss, reduce weight to last round and finish remaining rounds at that weight.
Metcon
5 rounds for time of:

30 Row for Calories
20 Pistols (total, alternating)
10 Shoulder to Overhead 115/85

Rest 1:00 after each round

Score is time to complete all rounds MINUS 4 minutes of rest time

 

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