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TUESDAY 9.12.2017

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STRONG
Back Squat
6 sets of 4 reps at 80% of your 1 rep max
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
Cindy XXX
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

 

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MONDAY 9.11.2017

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STRONG
STRENGTH
Bench Press
6 sets of  3 repetitions at 80% of your 1 rep max
STRENGTH
Overhead Tricep Extension
4 sets of 10 repetitions with a kettlebell
as heavy as possible
 
METCON-BURN
CONNECTIVITY
Hollow Body Holds
tabata
8 rounds 0:20 seconds hold with 0:10 seconds rest
CONNECTIVITY
Side Plank Hold
8 rounds 0:20 seconds hold with 0:10 seconds rest
alternating sides
CONNECTIVITY
Arch Hold on Stomach

4 rounds 0:20 seconds hold with 0:10 seconds rest
METCON
21 Calorie Row
15 Thruster 95/65
15 Pull Ups

15 Calorie Row
12 Thruster 95/65
12 Pull Ups

9 Calorie Row
9 Thruster 95/65
9 Pull Ups

 

FRIDAY 9.8.2017

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STRONG
Back Squat
6 sets of 3 reps at 80% of your 1RM
MOBILITY
Foam Roll Legs
YES, this is done POST squats.

Foam roll legs for 5 minutes.
METCON-BURN
CONNECTIVITY
Hollow Body Holds
8 rounds of 0:25/0:10
yes, 0:25- this is NOT a typo

Arch Hold on Stomach

4 rounds of 0:25/0:10
again, NOT a typo yes, 0:25
Side Plank Hold
4 rounds total, alternating sides
0:30/0:10 on each side
METCON
Annie
50-40-30-20-10 
Double-unders 
Sit-ups
Rest 2:00 then-
METCON
Amanda
9-7-5 
Muscle-ups 
Snatch, 135#/95#
Muscle Up scaling option:

18 Pull Ups + 18 Dips

14 Pull Ups + 14 Dips

10 Pull Ups + 10 Dips

 

THURSDAY 9.7.2017

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STRONG
MOBILITY
Barbell Ankle Stretch
Hold for 1 minute
MOBILITY
Box Shoulder Stretch
3 rounds of 0:30/0:15
Warm-up
Muscle Snatch Combo
Power Snatch
OHS Down
Sotts Press
Muscle Snatch from Bottom
Sotts Press
OHS up
3 X with empty bar only
 
Weightlifting
Snatch High Pull + Hi Hang Vertical Snatch
Warm up and build up to “heavy” for the day.

Then EMOM for 2 rounds.

2 Reps of Snatch High Pull + Hi Hang Vertical Snatch

Full Squat on the Snatch to build leg drive up as well as speed under the bar.
 
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
5 rounds for time of:

50 Double Unders
10 Power Snatches 115/85
10 HSPU

 

TUESDAY 9.5.2017

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STRONG


Back Squat
6 sets of 2 reps at 80% of your max.

This is a TRUE 80% of your max.

 
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

3 rounds:

Row 750m
20 Toes To Bar
50 Double-Unders

 

TUESDAY 5.2.2017

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

4 sets of 2 reps @ 90%
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
Max Effort 1000m Row
rest 1:00

Then-
5 Rope Climbs 15′
100 Double-Unders
5 Rope Climbs 15′

MONDAY 5.1.2017

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STRONG
Warm-up
Bent Over Row
3 sets of 10 reps at moderate weight
STRENGTH
Bench Press

Empty bar X 10

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

5 sets of 5 reps at 85%

METCON-BURN
CONNECTIVITY
Hollow Body Holds
Tabata
8 Rounds of 0:20/0:10
Metcon
Tempo Double Grace

60 clean and jerks-any style

every 0:15 on the 0:15

135/95

make each rep PERFECT

score is the total volume lifted

60 X 135 =8100
60 X 95 = 5700