Blog Search

MONDAY 11.13.2017

By: 0

STRONG
Bench Press
5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%
STRENGTH
Dips
100 Dips
either ring or stationary bar
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
5 Minute AMRAP
20 Burpees
8 Clean and Jerks 135/95
Metcon
5 Minute Row for Max Calories
Metcon
5 Minute AMRAP
20 Burpees
8 Clean and Jerks 135/95

 

SUNDAY 11.12.2017

By: 0

Warm-up
100 Double Unders for Time
Weightlifting
Extended Snatch Warm Up Pull Emphasis
Pull to Below Knees
Pull to Above Knees
Pull to High Hang Over
Pull to High Pull
Pull to Muscle Snatch
Weightlifting
Power Snatch
10 Minutes to build to 1 RM power Snatch
Weightlifting
Power Snatch
EMOM for 7 rounds:
3 Reps at 80% of 1RM
Metcon
5 Minute AMRAP of:
12 Thrusters 95/65
12 Pull Ups
Followed Immediately by:
3 Minute AMRAP
Burpees

Followed Immediately by:
5 Minute AMRAP of:
12 Thrusters 95/65
12 Pull Ups

 

FRIDAY 11.10.2017

By: 0

 

STRONG
MOBILITY
Barbell Ankle Stretch 

0:60 Hold
Warm-up
Snatch Warm Up Pull with Position Holds
Pull to below knee
Pull to above knee
Pull to high hang over
Pull to high hang vertical

hold for 3 count at each position

Pull to each position 5X working your way up
Weightlifting
3 Position Snatch
Snatch from Hi Hang Vertical

Snatch from Above Knee

Snatch from Floor

Build to “Heavy”

then EMOM for 7 rounds
METCON-BURN
CONNECTIVITY
Hollow Body Holds
8 rounds of 0:20/0:10
CONNECTIVITY
Arch Hold on Stomach 

4 rounds of 0:20/0:10
METCON
Alternating EMOM for as 16 rounds total:

20 Double-Unders
5 Power Snatches 115/75

7 Burpees
5 Shoulder to Overhead 115/75

 

WEDNESDAY 11.8.2017

By: 0

STRONG
MOBILITY
Scorpion Stretch
8 reps each leg
MOBILITY
Reverse Scorpion
8 reps each leg
STRENGTH
Deadlift
WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%
METCON-BURN
SKILL WORK
Kips on Bar
Take 5 minutes and practice kipping
Long lines with knees/ankles/feet together/toes pointed
SKILL WORK
Feet in Rings MU Drills

http://vimeo.com/97851641

10 Minutes of practice
METCON
For time:

15-12-9 of:

Bar Muscle-Ups
Cluster 115/85

Sub Chest to Bar Pull Ups and Bar Dips

 

TUESDAY 11.7.2017

By: 0

STRONG
Back Squat
Take your 1 REP MAX and multiple it by .9

ex- 200 X .9 = 180

Then use 180 for the percentages below

40% of 180 etc….

5 X 40%

5 X 50%

5 X 60%

5 X 65%

5 X 75%

AMRAP X 85%
STRENGTH
Romanian Deadlift
4 sets of 8 reps
AHAP
 
 
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
CrossFit Games Open 15.1
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115/ 75
5 Snatches, 115/ 75

MONDAY 11.6.2017

By: 0

STRONG
Bench Press
Take your 1 REP MAX and multiple it by .9

ex- 200 X .9 = 180

Then use 180 for the percentages below

40% of 180 etc….

5 X 40%

5 X 50%

5 X 60%

5 X 65%

5 X 75%

AMRAP X 85%
STRENGTH
100 Dips.
Break them up any way you’d like.
Ring or Stationary Dips.
 
METCON-BURN
SKILL WORK
Handstand Walk Practice
Take 5 minutes and get upside down.
Practice walking, handstand holding, freestanding, on the wall. Practice at whatever level you feel comfortable.
METCON
EMOM for 20 Minutes
Alternate Movements

8 Clean & Jerks (any style)
8 Lateral over the Bar Burpees

Choose a weight that is challenging but yet do-able to complete all 8 reps in the minute.

 

SUNDAY 11.5.2017

By: 0

Warm-up
Tabata Burpees

8 ROUNDS OF 0:20/0:10

START SLOWLY AND BUILD SPEED AS YOU GO THROUGH THE ROUNDS
 
Weightlifting
Barbell Ankle Stretch
HOLD FOR 0:60
Weightlifting
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 X

EMPTY BAR ONLY
Weightlifting
Muscle Snatch Combo
Power Snatch
OHS Down
Sotts Press
Muscle Snatch from Bottom
Sotts Press
OHS up

5X EMPTY BAR ONLY
Weightlifting
Big Snatch Complex
5 Power Snatch + 5 OHS + 5 Snatch Grip Push Press

TAKE 10 MINUTES TO WARM UP AND BUILD TO “HEAVY”.

THEN:

EVERY 0:90 0N THE 0:90 FOR 5 ROUNDS

APAP WITH NO MISSES.

INCREASE WEIGHT THROUGH ROUNDS IF POSSIBLE
 
Metcon
KRISTINA B
100 m Row
25 Sit ups

150m Row
25 Flutter Kicks

200m Row
25 Sit Ups

250 m Row
25 Leg raises

300m Row
25 Sit Ups

350m Row
25 Hello Dollys

350m Row
25 Sit Ups

300m Row
25 Crunches

250m Row
25 Sit Ups

200m Row
25 Twists

150m Row
25 Sit Ups

100m Row
25 Flutter Kicks

 

SATURDAY 11.4.2017

By: 0

SATURDAY 11.4.2017
Warm-up
100 Double Unders for Time
MOBILITY
Scorpion Stretch
8 each leg
MOBILITY
Reverse Scorpion
8 each leg
STRENGTH
Push Press
Build to 3RM
STRENGTH
Push Jerk
EMOM for 7

3 Push Jerks with push press weight
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

 

FRIDAY 11.3.2017

By: 0

STRONG
MOBILITY

Barbell Ankle Stretch

0:60 hold
MOBILITY
Front Rack Tricep rolling
roll each arm for 0:30
Weightlifting
Heel toe heel drill
Weightlifting
Clean High Pulls
5 Clean High Pulls from:

Vertical
Over
Above Knee
Below Knee
Floor
Weightlifting
3 Position Clean
Floor
Above Knee
Hi Hang Vertical

Warm up for 10 and build to “heavy”

Then with that weight EMOM for 7 rounds
 
METCON-BURN
5k Row
yes, its a 5k row, no, you don’t want to do it, but, yes, its good for you…..

that being said, DO NOT CHERRY PICK AND JUST SHOW UP AND DO THE WORK!!!

seriously, if you really don’t want to do this, chances are your endurance is lacking and this is something you REALLY should be doing.

 

THURSDAY 11.2.2017

By: 0

STRONG
Warm-up
Pass Through with PVC
20 Pass Through with PVC
bring hands closer every 5 reps
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
STRENGTH
Shoulder Press
Take your 1 REP MAX and multiple it by .9

ex- 200 X .9 = 180

Then use 180 for the percentages below

40% of 180 etc….

5 X 40%

5 X 50%

5 X 60%

5 X 65%

5 X 75%

AMRAP X 85%
STRENGTH
Barbell Front Raise
4 sets of 8 reps

as heavy as possible, but as light as necessary
METCON-BURN
CONNECTIVITY
Hollow Body Holds
4 rounds of 0:30/0:10
CONNECTIVITY
Hollow hold on hands and feet
4 rounds of 0:30/0:10
METCON
Tabata Intervals
8 rounds – :20 work/:10 rest

1) Double Unders

2) Power Snatch 95/65

3) Double Unders

4) Power Cleans 135/95

Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3 and finally 8 rounds of #4

There is no rest other than the 0:10 rest between movements.

 Note total reps of each.