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SUNDAY 6.4.2017

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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 Snatch Grip Deadlift 0:30
Rest 0:15

ME Hang Snatch 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 Snatch Grip Deadlift 0:20
rest 0:10

ME Hang Snatch 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 Snatch Grip Deadlift
rest 0:10

0:60 ME Hang Snatch
rest 0:10

0:60 Shoulder to Overhead
rest 0:10

 

SATURDAY 6.3.2017

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Warm-up
100 Double Unders for Time
MOBILITY
Scorpion Stretch
8 reps each side
MOBILITY
Box Shoulder Stretch
3 Rounds of 0:30/0:15
STRENGTH
Bench Press
Warm Up – empty bar X 10

10 reps @ 50%

8 reps @ 60%

6 reps @ 70%

4 reps @ 80%

2 sets of 2 reps @ 90%
STRENGTH
ARM BLASTER BICEP CURLS
4 sets of 8 reps AHAP
Metcon
Team of 3

Each partner completes 10-9-8-7-6-5-4-3-2-1 reps of each of the following:

Burpees
Deadlift 185/135
Power Clean 135/95
Power Snatch 95/65

AMRAP in 15

This is done follow the leader style with the first person starting off with Burpees. When the first person finishes the Burpees they move on to the deadlift with the second person starting on the burpees.

Only 1 person works at a station at any time.

 

FRIDAY 6.2.2017

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STRONG
Warm-up
Clean Warm Up
5 Clean Pulls
5 High Pulls
5 Power Cleans
5 Front Squats
Weightlifting
Clean and Jerk
Max out
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

Metcon
Burpee Capacity Test-

4 rounds of:

2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

*Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round.

Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup. Also, note HR 1:00 AFTER finishing the test.

 

 

THURSDAY 6.1.2017

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STRONG
MOBILITY

Barbell Ankle Stretch

Hold for 0:60
Warm-up
FP Warm Up

Overhead Squat + Drop Snatch (no push) + Snatch Grip Press Press + Kang Squats

3 rounds empty bar only
Warm-up
2 Position Snatch w/ Pauses

1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause in hang at knee)

3 sets of this complex at 65% of max
Weightlifting
Snatch
MAX OUT
METCON-BURN
STRENGTH
Front Squat
5 Attempts to a 1RM Front Squat
Metcon
30 muscle-ups for time
or
30 Muscle Up Sub
30 Palm to you pull ups
30 Ring Dips

 

WEDNESDAY 5.31.2017

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STRONG
MOBILITY
Deep Couch Stretch 

each leg 2X for 0:30
Warm-up
Barbell Gymnastics Clean and Jerk Warm Up
20 PVC Pass Throughs

10 PVC OHS

10 Front Squats with empty bar

5 Jerk Balances

30 second hold in Split Jerk Position

45 second hold in Split Jerk Position, move around
Weightlifting
Split Jerk
Build to 1RM off the blocks.
METCON-BURN
CONNECTIVITY
Straight Body Floor Levers 

3 X 5 Lowering on 3 count
CONNECTIVITY
Hollow Body Holds
4 X 0:30/0:15
Metcon
AMRAP in 7

21 Power Cleans 115/85
15 TTB
9 Box Jumps 30/24

*Rest 3:00
AMRAP in 7

9 Power Cleans 135/95
15 TTB
21 Box Jumps 24/20

 

TUESDAY 5.30.2017

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STRONG
Warm-up
Clean and Jerk Warm Up
5 Hi Hang Muscle Cleans
5 Front Squats
5 Press
1 Split Jerk
3 Jerk Balances
STRENGTH
Push Press
Take 15 minutes to complete the following:

Build to 1RM Push Press

The with 75% of 1RM

4 sets of 5 reps
WEIGHTLIFTING
With 65% of 1RM

complete 3 sets of the following

2 position clean- above knee + hi hang vertical

*watch bar path-knuckles under to emphasize upward drive and catch
 
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

Metcon
20 Minute recovery row at 80% HR

 

SUNDAY 5.28.2017

By: 0

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
8 Rounds of:
0:20 Burpees
0:10 Push Ups

5 Minute AMRAP

30 KB Single Hand Swings (15R/15L)
20 KB Cleans (10R/10L)
10 KB Thrusters

3 Rounds of:

0:60 Lunge to Overhead with Plate
0:30 DU

0:60 Squat Hold and Plate Press Out
0:30 DU

0:60 Tricep Extension with Plate
0:30 DU

8 Rounds of:
0:20 Push Ups
0:10 Burpees

4 Rounds of:
0:20 Single Hand KB Swings R
0:20 Single hand Swings L
0:20 KB Clean R
0:20 KB Clean L
0:20 KB Thruster

10 Minute AMRAP

20 Jumping Lunges
50 DU
20 Plate Press Outs
50 DU
20 Tricep Extensions
50 DU

 

SATURDAY 5.27.2017

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Warm-up
100 Double Unders for Time
MOBILITY
Foam Roll Legs
take 5 minutes and foam roll.
MOBILITY
Inch Worm
50′ with push up and pike hold
MOBILITY
Deep Couch Stretch
http://ow.ly/zkNU8

each leg 2X for 0:30 each
MOBILITY
Scorpion Stretch
8 each side
Reverse Scorpion
8 each side
STRENGTH
Deadlift
Take 10 minutes warm up/build up then

EMOM for 5

3 Deadlifts @ 80% 1RM
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 5.26.2017

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STRONG
Warm-up
3 position paused snatch high pulls
Snatch Pull from High Hang Vertical
Snatch Pull from Above Knee
Snatch Pull From Below Knee

Pause at each position for 3 count, then continue to snatch high pull

EMOM for 3 rounds @ 80%
Weightlifting
Snatch
EMOM for 4 rounds

1 Snatch @ 70%
SKILL WORK
100 Split Jerks
Grid Pattern 100 Reps

Weightlifting
Clean and Jerk
EMOM for 3 rounds

1 Squat Clean + Split Jerk @ 70%
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

STRENGTH
Front Squat Box Jump Combo
EMOM for 5 rounds

3 Front Squats @ 75%
3 Box Jumps 30/24
Metcon
Nasty Girls V2 (Time)
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#