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WEDNESDAY 4.19.2017

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STRONG
Warm-up
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 rounds of Snatch Pull Stops- increasing weight each round
Weightlifting
Snatch
Take 10 minutes to build to a “heavy” single.
Weightlifting
High Pull (from floor) + Hang Snatch (power position)
EMOM for 8 rounds

1 High Pull- focusing on elbows up + 1 Power Snatch from Hi Hang Vertical

Use 70% from above
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.

This is for Michael Knowski…..
Metcon 

EMOM for 5:00-

As fast as possible…

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

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

Score is total DU’s

Rest 2 minutes

THEN-

EMOM for 5:00-

As fast as possible…

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

With the remainder of the minute – on minutes 1:00, 3:00, 5:00 complete ME Burpees.

Score is total Burpees

Rest 2 minutes

THEN-
EMOM for 5:00-

As fast as possible…

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

With the remainder of the minute – on minutes 1:00, 3:00, 5:00 – complete ME KB Swings 24/16

Score is total KB Swings

 

TUESDAY 4.18.2017

By: 0

 

STRONG

Warm-up


Ring Push Up
3 Sets of 10

1. Regular push up

2. Push up with overhead reach

3. Push up with archer hold


STRENGTH
Bench Press
Empty bar X 10

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

5 sets of 2 reps at 85% of 1RM


METCON-BURN


CONNECTIVITY
100 Ab Mat Sit Ups


CONNECTIVITY
Hollow hold on hands and feet
3 X 0:45/0:15


Metcon
10 Rounds of:

250m Row
1 rope climb

Take absolutely no rest between row and rope climb

Rest 1 minute

 

MONDAY 4.17.2017

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STRONG
Warm-up
Crab Walk with Bands
50′ of crab walk. Slow. Focus on feet pointing straight forward and move from the lateral hip.
STRENGTH
Back Squat
Empty bar X 10

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

5 sets of 2 reps at 85% of 1RM

METCON-BURN
CONNECTIVITY
Arch Hold on Stomach
http://ow.ly/zlZ58

4 Rounds of 0:20/0:10
CONNECTIVITY
Hollow Body Holds
8 Rounds of 0:20/0:10
CONNECTIVITY
Arched Hollow Roll
http://vimeo.com/92460544

50′ of rolly polly
Metcon
Metcon (Time)
100 Double Unders
15 Power Snatches 115/75
30 Lateral Jumps over bar
9 TTB

100 Double Unders
12 Power Snatches 135/95
30 Lateral Jumps over bar
12 TTB

100 Double Unders
9 Power Snatches 155/105
30 Lateral Jumps over bar
15 TTB

 

EASTER SUNDAY 4.16.2017

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CONNECTIVITY
Iron Cross Skill Work
Take 5 minutes and work Iron Cross with Rings and bands.
Metcon
 14 STATIONS OF THE CROSS
14 rounds
10 deadlifts 95/65
10 squat cleans 95/65
10 push press 95/95
50 feet of lunges 95/65After round 3-7-9 do 7 turkish getups 53/35
lbs
The WOD represents 14 stations of the Cross with the three time Jesus fell to the ground.

We will do this as a partner WOD.

Each Partner will do all 14 rounds, but will alternate the reps.

Partner A does:
10 deadlifts 95/65

Partner B does:
10 deadlifts 95/65

Partner A does
10 squat cleans 95/65

Partner B does:
10 squat cleans
After completion of rounds 3-7-9, BOTH partners each do 7 Turkish Get Ups

SATURDAY 4.15.2017

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Warm-up
400m Run
warm up pace
Warm-up
Box Jumps
15 Box Jumps as a warm up.
CONNECTIVITY
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
CONNECTIVITY
Handstand Holds
0:45 hold. Kicked up to the wall.
STRENGTH
Shoulder Press
Take 10 minutes to build to 3RM

Strict press. No dip/drive.
Metcon

8 Minute AMRAP

Partner WOD
8 Box Jumps
8 Shoulder to Overhead 115/85
8 Burpees

2 Minute Rest
10 Minute AMRAP

Partner WOD

5 Cleans 135/95
7 C2B Pull Ups
9 HR Push Ups

THURSDAY 4.13.2017

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STRONG
Back Squat
Empty Bar X 10

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

6 X 6 @ 80%

Foam roll between 6X6 sets
METCON-BURN
MOBILITY
Deep Couch Stretch

Each Leg 2X for 0:30
MOBILITY
Handstand Hamstring Stretch

3 rounds of 0:30/0:15
CONNECTIVITY
KB Sit Up
With KB held straight up, sit up ending with KB overhead.

30 reps any way you want
AHAP with KB overhead
Metcon
GIRASACEBEL
Complete 30 reps of the couplet:

1 Clean and Jerk +1 Snatch 115/85

RX+ is at 135/95

Yes, you are doing 30 clean and jerks + 30 snatches, alternating the movements until all 30 of each are finished.

C&J- Snatch-C&J-Snatch- C&J- Snatch …..

And, yes, you use the same weight for both, 1 bar, 1 weight….

 

WEDNESDAY 4.12.2017

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

empty bar only 1X through
Warm-up
Clean High Pulls
Take 1 pull to High Hang Vertical followed by 1 High Pull focusing on pulling elbows high, bar close to body.

Take 5 minutes to warm up and build to 75% of 1RM
Weightlifting
Clean and Jerk
Take 10 minutes to build to a “heavy” clean and jerk. Power or squat is ok.

Then EMOM

2 rounds @ 65%
1 rounds @ 75%
1 round @ 85%
1 round @ 90%
2 rounds @ 65%
METCON-BURN
EMOM for 24 minutes:

Alternating movements every minute

12/10 Calorie Row (Men do 12, ladies do 10)

6 Snatches (full squat) 135/95

40 Double-Unders

 

TUESDAY 4.11.2017

By: 0

STRONG
Warm-up
Lat Pull (Band)
3 sets of 8 reps, focusing on keeping shoulders down and chest high.
STRENGTH
Bench Press
Empty Bar X 10
40% X 5
50% X 2
60% X 1
70 % X 1

6 X 2 @ 80%
STRENGTH
Barbell Bicep Curls
AHAP for 3 sets of 15 reps with perfect form.
METCON-BURN
CONNECTIVITY
Nose and Toes
Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

2 X 0:45/20
CONNECTIVITY
Handstand Holds
2 X 0:30/0:15

These are kicked up to the wall NOT wall walked up
STRENGTH
Ring Dips
EMOM for 5 rounds:

10 Strict Ring Dips
Metcon
Alternating 3 Position Snatch + Split jumps
EMOM for 14 rounds

Alternating movements

A) 3 position Snatch 125/85
Hi Hang Vertical
Above Knee
Floor

B) 20 Split Jumps

MONDAY 4.10.2017

By: 0

 

STRONG


Warm-up
50′ Walking Lunges


MOBILITY
Deep Couch Stretch
Each Leg 2X for 0:30 each


STRENGTH
Back Squat
Empty Bar X 10
40% X 5
50% X 2
60% X 1
70 % X 1

6 X 2 @ 80%


METCON-BURN


Warm-up
100 Double Unders for Time


CONNECTIVITY
Levers
10 reps lowering slowly


CONNECTIVITY
Hollow Body Holds
2 rounds of

0:60/0:30


STRENGTH
Pull-ups (Strict)
EMOM for 5

10 Strict Pull Ups


Metcon
Alternating 3 Position Clean + Double Unders
EMOM for 12 Minutes:

A) Clean from Hi hang
Clean from above knees
Clean from floor
135/95

B) 30 Double Unders