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WEDNESDAY 5.3.2017

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STRONG
MOBILITY
Box Shoulder Stretch
3 Rounds of 0:30/0:15
MOBILITY

Barbell Ankle Stretch

Hold for 0:60
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

Empty bar only. 5 reps of the complex.
Weightlifting
Snatch High Pull + Hi Hang Vertical Snatch

Take 10 minutes and warm up and build up to “Heavy” for the complex.

Then- with 80% from above

EMOM for 7 rounds

Hang snatch comes from vertical, and is FULL SQUAT or SPLIT only. NO POWER snatches.

METCON-BURN
MOBILITY

Handstand Hamstring Stretch

3 X 0:30/0:15
CONNECTIVITY
Hanging Leg Raise
3 X 8
Pull to “L” position. Hold for 2 second count.
Metcon

EMOM for 20 minutes.

Alternate movements

12 Wall Balls 20/14
4 Power Cleans 155/105

 

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

 

SUNDAY 4.30.2017

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Warm-up
Metcon
50′ walking lunges
50′ inch worm
MOBILITY
Scorpion Stretch
8 each side
Reverse Scorpion
8 each side
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
5 Rounds of:

Row 0:20
rest 0:10

Burpees 0:20
rest 0:10

Double Unders 0:20
rest 0:10

REST 1 MINUTE

THEN-METCON #2
Metcon (No Measure)
0:60 Pull Ups
0:60 Push Ups
0:60 Squats

REST 1 MINUTE

THEN METCON #3
Metcon (No Measure)
0:60 Row
rest 0:10

0:60 Burpees
rest 0:10

0:60 Double Unders
rest 0:10

REST 1 MINUTE
THEN -METCON #4
5 Minute AMRAP of:

5 Pull Ups
10 Push Ups
15 Squats

REST 1 MINUTE

THEN- METCON #5
5 Rounds of:

Row 0:45
rest 0:15

Burpees 0:45
rest 0:15

Double Unders 0:45
rest 0:15

 

SATURDAY 4.29.2017

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Warm-up
100 Double Unders for Time
2 minute time cap.

If you do not have double unders, you have 2 minutes o practise them.

If you can do 100 double unders in 1:15 or less then-
Triple Unders
2 minute cap
MOBILITY
50 ft of inch worm.
With push up and pike.
MOBILITY
Deep Couch Stretch

2 rounds each leg 0:30
STRENGTH
Team Push Ups
With a group of 3 or 4, form a square or a triangle. Then, in unison, perform the push ups.

These push ups will be done……. “SALLY STYLE” to Moby’s song “Flower”.
Weightlifting
Clean and Jerk
Take 10 minutes to build to “heavy” clean and jerk.
Weightlifting
Power Clean front Squat Push jerk Complex
1 Power Clean + 1 Front Squat + 2 Push Jerks at 75-80 percent of 1RM Clean & Jerk

Use 75-80% from above.
Metcon
Batman and Robin V2
In teams of 2- 20 Minute AMRAP

1) Partner A runs one 400M Run
Partner B does AMRAP Hang Power Snatch (95/65) until A gets back.

Switch and repeat. (score is reps of Hang Power Snatch) (Each person only runs once and Snatches once)

2) Partner A runs 400 M
Partner B does AMRAP Overhead Squats until A returns.
Switch and repeat.
Again, each person only runs once and Squats once.

3) Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

4) Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees= 1 pt

If above is completed in less than 20 minutes, start over and continue until 20 minute cap.

 

FRIDAY 4.28.2017

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STRONG
Warm-up
Good Mornings with a band
1 set of 50 reps
STRENGTH
Back Squat
Warm Up:

Empty bar X 10
40% X 5
50% X 3
60% X 2
70% X 1

5 sets of 5 reps at 85% 1RM
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
Isabel
For Time:  30 Snatches, 135# / 95#
Rest 5 minutes then-
30 muscle-ups for time
if you don’t have MU’s
30 Muscle Up Sub
30 Palm to you pull ups
30 Ring Dips

WEDNESDAY 4.26.2017

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PLEASE NOTE WE WILL BE CLOSED THURSDAY 4.27.2017 FOR PLUMBING REPAIRS

NO, WE WILL NOT BE OPEN

AND NO, YOU CANNOT COME IN

AND NO, NOT EVEN UPSTAIRS

STRONG

Warm-up

Walking Lunges

50′

Inch Worm

50′

WEIGHTLIFTING

METCON-BURN

CONNECTIVITY

8 rounds of 0:20/0:10

L Sit on Paralette

Battling Ropes “S” pattern

METCON

Burpee + Wall Ball (5 Rounds for time)

15 Burpees (absolutely as fast as possible)

20 UB Wall Balls 20/14

Rest 1:00 after each round.

TUESDAY 4.25.2017

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STRONG

Warm-up

1 Arm Bent Over KB Row

2 sets of 8 each arm AHAP

STRENGTH

Bench Press

Warm Up:

Empty bar X 10

40% X 5

50% X 3

60% X 2

70% X 1

5 sets of 4 reps at 85% 1RM

METCON-BURN

CONNECTIVITY

Metcon

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

3 Rounds for AMRAP:

0:90 Rope Climb

0:45 Rest

0:90 Double Unders

0:45 Rest

0:90 Burpees

0:45 Rest

MONDAY 4.24.2017

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STRONG

Warm-up

Partnered Glute Ham Raises

STRENGTH

Back Squat

Warm Up:

Empty bar X 10

40% X 5

50% X 3

60% X 2

70% X 1

5 sets of 4 reps at 85% 1RM

METCON-BURN

Warm-up

Snatch (take 10 minutes to build to “heavy” single. )

Metcon

Alternating EMOM for 15 minutes

3 Position Snatch at 80% from above

9 Dips

12 Bent over rows

SUNDAY 4.23.2017

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MOBILITY
Scorpion Stretch
8 each side
Reverse Scorpion
8 each side
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
5 Rounds of:

ME Deadlift 0:30
Rest 0:15

ME Hang Cleans 0:30
rest 0:15

Shoulder to Overhead 0:30
rest 0:15

REST 1 MINUTE

5 Minute AMRAP of:

5 Burpees
10 Pull Ups
50 Double Unders

REST 1 MINUTE

5 Rounds of:

ME Deadlift 0:20
rest 0:10

ME Hang Cleans 0:20
rest 0:10

ME Shoulder to Overhead 0:20
rest 0:10

REST 1 MINUTE

0:60 Burpees
0:60 Pull Ups
0:60 Double Unders

REST 1 MINUTE

0:60 ME Deadlift
rest 0:10

0:60 ME Hang Cleans
rest 0:10

0:60 Shoulder to Overhead
rest 0:10