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TUESDAY 1.30.2018

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STRONG
Bench Press
We are almost finished with our German Volume Training cycle.

10 X 10 today.

If you can, go up in weight.

If not, do the best you can to get through the 10 X 10!
METCON-BURN
CONNECTIVITY
ABS #7
5 Barbell Roll Outs
0:30 Plank
5 Barbell Roll Outs
0:30 L Sit
5 Barbell Roll Outs
0:30 Side Plank Rt
0:30 Side Plank L
5 Barbell Roll Outs
0:30 L Sit
5 Barbell Roll Outs
0:30 Plank
5 Barbell Roll Outs
METCON
5 rounds of:

1:00 ME Power Cleans @ 75% of 1RM
1:00 ME Ring Dips
1:00 Rest

2:00 rest after last round
Then after 2:00 rest
Max Effort 500m Row

 

MONDAY 1.29.2018

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STRONG
Shoulder Press
10X10
METCON-BURN
CONNECTIVITY
Handstand Complex 3
0:30 Nose and Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps
20 Straight Arm Hip Taps
SKILL WORK
Handstand Walk Practice
Take 5 minutes and get upside down
METCON
Almost like “15.2”
Every 3:00 on the 3:00 for 4 Rounds:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

From 9:00-12:00
2 rounds of:
16 overhead squats (95 / 65 lb.)
16 chest-to-bar pull-ups

 

SUNDAY 1.28.2018

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STAMINA
CONNECTIVITY
ABS #4
0:30 Knee Tucks off Bench
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Leg Raises
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Knee Tucks off Bench

,
METCON
Tabata at each station

8 Rounds of 0:20/0:10

Battling Ropes

10 Fast Feet + 1 Burpee

Mountain Climbers

Jumping Lunges

Ring Rows

Ring Push Ups

Wall Ball

Punch with Band
CONNECTIVITY
ABS #2
25 Knee Tucks
25 Ab Mat Sit Ups
25 Twists
0:60 Plank
25 Twists
25 Ab Mat Sit Ups
25 Knee Tucks

SATURDAY 1.27.2018

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Warm-up
Lumberjacks and Farmers
Weightlifting
Barbell Ankle Stretch
Hold for 0:60
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
Muscle Snatch Combo
Power Snatch
OHS Down
Sotts Press
Muscle Snatch from Bottom
Sotts Press
OHS up
3 Position Snatch
High Hang Vertical
Below Knee
1″ from floor

Take 5 minutes to warm up then

EMOM for 7
METCON
Jack Hammer
15 Minute AMRAP

75  Sit-ups (Interlocked arms)
100 Push-ups

1 per person until 100

Use remainder of time to perform AMRAP

Hang Squat Clean + Push Jerk
95/65

One person working at a time

Both bars must be off the ground, only one bar moving

Every time bar is put down 5 Burpees

Score is number 100 + number of Clean and Jerks.

 

FRIDAY 1.26.2018

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STRONG
Back Squat
10 sets of 10 reps

if you completed all 10 X 10 last workout, increase the weight this week.

if you didn’t complete all 10 X 10 reps last workout, stay at the same weight and work to complete all 10 X 10

Take 60-90 second rest between sets
METCON-BURN
CONNECTIVITY
Abs #5 Resistance Sit Ups
With a resistance band attached low on the rig have a partner hold your feet secure and perform sit ups, making sure you sit all the way up.
4 sets of 10 reps

Use a band strong enough to make you work hard to get through all the reps.
METCON
50 Double-Unders
40 Burpees
50 Double-Unders
30 Clean & Jerks (anyhow) 115/85
50 Double-Unders
20 Box Jumps 30/24
50 Double Unders
10 Muscle Ups

 

THURSDAY 1.25.2018

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STRONG
Shoulder Press
you know the drill by now…..
 
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
Alternating Power Cleans + Strict pull Ups
EMOM for 20 minutes:

Alternating movements.

5 Power Cleans increasing weight each round

8 Strict Pull Ups

 

CAPACITY WEDNESDAY 1.24.2018

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CAPACITY 
1 Round with HR @ 80%

1:00 Thrusters 45/35

1:00 KB Snatches 24/16kg
alternate arms every 10 reps

1:00 Hang Muscle Snatches 45/35
from power position

1:00 Row for distance


1:00 Rest


2 Rounds with HR @ 85-90%

2:00 Thrusters 45/35

2:00 KB Snatches 24/16kg
alternate arms every 10 reps

2:00 Hang Muscle Snatches 45/35
from power position

2:00 Row for distance


1:00 Rest


2 Rounds with HR @95-100%

2:00 Thrusters 45/35

2:00 KB Snatches 24/16kg
alternate arms every 10 reps

2:00 Hang Muscle Snatches 45/35
from power position

2:00 Row for distance


1:00 Rest


1 Round with HR @ 80%

1:00 Thrusters 45/35

1:00 KB Snatches 24/16kg
alternate arms every 10 reps

1:00 Hang Muscle Snatches 45/35
from power position

1:00 Row for distance

MONDAY 1.22.2018

By: 0

STRONG
Back Squat
10 sets of 10 reps

if you completed all 10 X 10 last workout, increase the weight this week.

if you didn’t complete all 10 X 10 reps last workout, stay at the same weight and work to complete all 10 X 10

Take 60-90 second rest between sets
METCON-BURN
SKILL WORK
Muscle Up Transitions

Practice Muscle Up transitions, Heels on ground. If you have MU’s or can do the transitions well, feet on a bench, do 3 sets of 10 unbroken.

Work Sling Shot as well, making sure to keep hips high and body flat.
STRENGTH
1 Arm Bent Over KB Row
3 sets of 10 reps each arm, focus on pulling hand to hip and squeezing the hold at the hip.

This will help build the necessary strength to assist with the transitions.
METCON
5 rounds of:

Row 200m (all out)
ME -1 MU AFAP

Note: This should be a “quick” ME -1 set. Meaning fast to the rings and fast cycle on the rings, but drop a rep (or two) before hitting failure. Make sure you do not hit failure on MU’s

*if you do not have muscle ups, do 5 chest to bar pull ups.

SUNDAY 1.21.2018

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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
A-0:30 Double Unders
B-0:30 Burpees
C-0:30 Air Squats
D-0:30 Push Ups
E-0:30 Pull Ups

A
Rest 0:30

A+B
Rest 0:30

A+B+C
Rest 0:30

A+B+C+D
Rest 0:30

A+B+C+D+E
Rest 0:30

A+B+C+D
Rest 0:30

A+B+C
Rest 0:30

A+B
Rest 0:30

A
Rest 2:00 Minutes

THEN-

A-0:30 Deadlift
B- 0:30 Hang Power Clean
C-0:30 Front Squat
D-0:30 Shoulder to Overhead
E-0:30 Overhead Squat

95/65 for all movements

A
Rest 0:30

A+B
Rest 0:30

A+B+C
Rest 0:30

A+B+C+D
Rest 0:30

A+B+C+D+E
Rest 0:30

A+B+C+D
Rest 0:30

A+B+C
Rest 0:30

A+B
Rest 0:30

 

SATURDAY 1.20.2018

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Warm-up
Patty Cakes
Warm-up
MUSCLE SNATCH from BOTTOM of SQUAT
Weightlifting
Snatch from floor + Snatch from Hi Hang Vertical
warm up for 5-7 minutes to “heavy” then 2 EMOM for 7 rounds

Snatch from Floor is POWER SNATCH

Snatch from Vertical is FULL SQUAT
Metcon
Partner WOD

Partners do burpees together
Reps can’t start until both partners finish Burpees, one person working at a time, switch as often as you like.

Score points with reps performed after the burpees is complete in each 3 minute time block. Continuously running clock.

15 Burpees each round, then remainder of

3:00 complete AMRAP of:

A) KB Snatch
< 20/14    .5 point each
 20/14       1 point each
 24/16       2 point
 32/24       3 points each

B) Sit-ups/TTB     .5/ 1  point each

C) Squat Cleans
95/65       1 point each
115/75     2 points each
135/95     3 points each
155/105   4 points each

D) Push-ups or dips     .5/1 point each

E)  Wallball  20/14      1 point each

F) Pull-ups/C2B     1/2 points each

G) Box Jumps
30” 3 points each
24” 2 points each
20” 1 point each

H) Row for Calories     1 point each