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TUESDAY 2.28.2017

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STRONG
Warm-up
500 m row at warm up pace
MOBILITY
20 Pass Through with PVC
MOBILITY
Box Shoulder Stretch
3 X 0:30/0:15
STRENGTH
Overhead Squat
Take 15 minutes to build to 3RM in the overhead squat
METCON-BURN
Warm-up
Tabata Double Unders (AMRAP – Reps)
8 rounds of 20 seconds on/10seconds off
CONNECTIVITY
L-Sit On Paralettes
8 Rounds
0:20/0:10
CONNECTIVITY
Hollow Body Holds
8 Rounds 0:20/0:10
Metcon
5:00 AMRAP of:
Power Snatch 95/65
EMOM (including 0:00) perform 15 UB Double-Unders before starting Snatch.
Rest 2 minutes
5:00 AMRAP of:
Power Cleans 135/95
EMOM (including 0:00) perform 15 UB Double-Unders before starting Cleans.

 

MONDAY 2.27.2017

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STRONG

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.

 

STRENGTH

Bench Press

Take your 1 Rep Max and multiply it by .90

Example: 400 X .90= 360

Then take 40% of 360 =145

50% of 360= 180

and so on….

 

5 Reps at 40%

5 Reps at 50%

5 Reps at 60%

5 Reps at 65%

5 Reps at 75%

AMRAP at 85%

 

 

METCON-BURN

 

MOBILITY

Inch Worm

50′ ft inchworm holding pike for 3 count

 

MOBILITY

Scorpion Stretch

8 each side

 

MOBILITY

Reverse Scorpion

8 each side

 

CONNECTIVITY

Sit-ups

50 ab mat sit ups

 

Metcon

6:00 of:

3 Muscle-Ups

12 Bicep Curl 65/45

20 Lateral Hops over bar.

 

Rest 2:00

 

3:00 of:

5 Muscle-Ups

15 Bicep Curl 65/45

30 Lateral Hops over bar.

 

If you do not have Muscle Ups, do Muscle Up Transitions for the same number of reps instead.

SUNDAY 2.26.2017

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SUNDAY 2.26.2017
Warm-up
100 Double Unders for Time
Warm-up
Bring Sally Up, Bring Sally Down (Squat)
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
Take your 1 Rep Max and multiply it by .90

Example: 400 X .90= 360

Then take 40% of 360 =145

50% of 360= 180
and so on….

5 Reps at 40%
5 Reps at 50%
5 Reps at 60%
5 Reps at 65%
5 Reps at 75%
AMRAP at 85%

Metcon
10 Minute AMRAP

75 Double Unders
10 Shoulder to Overhead 95/65
5 C2B Pull Ups

 

SATURDAY 2.25.2017

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Warm-up
400m Run
warm up pace
MOBILITY
Inch worm 50′
MOBILITY
Scorpion Stretch
8 each side
MOBILITY
Reverse Scorpion
8 each side
CONNECTIVITY
Hollow Body Holds
8 rounds of 0:30/0:10
STRENGTH
Shoulder Press
Take 12 minutes and build to 1RM on shoulder press
Metcon
PARTNER WOD

Partner A runs 400m
Partner B Row as many calories as possible
-switch

Partner A Runs 400m
Partner B does AMRAP Hang Power Cleans 135/95
-switch

Partner A Runs 400m
Partner B does AMRAP Hang Power Snatch 95/65
-switch

Partner A Runs 400m
Partner Row as many calories as possible
-switch

FRIDAY 2.24.2017

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STRONG
Warm-up
100 Double Unders for Time
 STRENGTH
Bench Press
take 15 minutes and build to a 1RM
METCON-BURN
CrossFit Games Open 17.1
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-oversM: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

-OR-

CrossFit Games Open 17.1 Scaled
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-oversM: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

 

THURSDAY 2.23.2017

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STRONG

 

Weightlifting

Snatch

Full squat. Power. Split.

Your choice.

4 Sets of 2 reps @ 65%

 

Weightlifting

Clean and Jerk

Full Squat with Split.

Power with Push.

Split with Squat.

Your Choice

4 Sets of 2 reps.

 

METCON-BURN

 

CONNECTIVITY

Hollow Body Holds

4 Rounds 0:30/0:15

 

CONNECTIVITY

Hollow Rock

4 Rounds of 0:20/0:10

 

CONNECTIVITY

0:60 Plank Hold

 

Metcon

4 rounds of:

1:00 ME Thrusters 95/65

1:00 ME Floor Press 95/65

1:00 ME Power Cleans

1:00 Rest

WEDNESDAY 2.22.2017

By: 0

STRONG

 

Warm-up

Tabata Double Unders

8 rounds of 20 seconds on/10seconds off

 

Warm-up

Crab Walk with Bands

50′ in each direction

 

STRENGTH

Front Squat

4 Sets of 2 Reps @ 80%

 

STRENGTH

Back Squat

4 Sets of 2 Reps @ 80%

 

 

METCON-BURN

30 min AMRAP of:

50 KB Swings 24/16

4/3 Muscle-Ups (sub 12 pull ups + 12 push ups on the KB)

*This entire piece should be paced to keep heart rate at 80%

TUESDAY 2.21.2017

By: 0

STRONG

Warm-up

400m Run

warm up pace

 

MOBILITY

Barbell Ankle Stretch

0:60 hold

 

MOBILITY

External rotation at shoulder with PVC

Hold each arm 2X for 0:30 each hold

 

WEIGHTLIFTING

Clean and Jerk

Remainder of class to build to heavy single

 

METCON-BURN

 

CONNECTIVITY

50 Ab mat sit ups

 

CONNECTIVITY

Plank Hold

4 Rounds of 0:30/0:15

 

Metcon

15 Minute AMRAP

5 Hang Cleans (full squat on these) 155/105

12 Ring Dips

15 Burpees

MONDAY 2.20.2017

By: 0

STRONG

Warm-up

100 Double Unders for Time

MOBILITY

Pass Through with PVC

20 Pass Throughs as close as possible with the hands while keeping the elbows straight.

MOBILITY

Box Shoulder Stretch

3 Rounds of 0:30/0:15

Warm-up

Sotts Complex

Power Snatch

OHS down

Sotts Press on Bottom

OHS up

Weightlifting

Snatch

Remainder of class to build to heavy single.

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 Rounds of: 0:30/0:15

Metcon

4 Rounds of:

2:00 Row for calories

1:00 ME HSPU

1:00 ME Strict Pull Ups

1:00 Rest