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THURSDAY 5.31.2018

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STRONG
Shoulder Press
German Volume Training

10 sets of 10 reps

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

Next session you can increase weight used if all 10 X 10 are completed.

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

DO NOT decrease weight even if you do not
complete all 10 X 10
 
METCON-BURN
SKILL WORK
Muscle Up Practice
10 Minutes of MU work. Transitions and skills.
METCON
Alternating Power Snatch + Pull Ups
Alternating movements

EMOM for 14 rounds

5 Power Snatch with 80% of 1RM
8 Strict Pull ups

 

WEDNESDAY 5.30.2018

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STRENGTH
Back Squat
German Volume Training

10 sets of 10 reps

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

Next session you can increase weight used if all 10 X 10 are completed.

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

DO NOT decrease weight even if you do not
complete all 10 X 10
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
50 Double-Unders
40 Burpees
50 Double-Unders
30 Clean & Jerks (anyhow) 135/95
50 Double-Unders
20 Snatch 115/85
50 Double Unders
10 Muscle Ups

 

TUESDAY 5.29.2018

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STRENGTH
Bench Press
German Volume Training

10 sets of 10 reps

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

Next session you can increase weight used if all 10 X 10 are completed.

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

DO NOT decrease weight even if you do not
complete all 10 X 10
METCON-BURN
CONNECTIVITY
ABS 10
5 Rounds of:

10  Weighted Sit Ups
10 Plate Twists
METCON

5 rounds of:

1:00 ME Power Clean & Push Jerks   70%, 75%, 80%, 85%, 90%
 increasing load over 4 rounds

0:30 Rest

1:00 ME Box Jumps

0:30 Rest

 

STAMINA SUNDAY 5.27.2018

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Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips
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
8 Rounds of:
0:20 Burpees
0:10 Rest

5 Minute AMRAP
30 KB Single Hand Swings (15R/15L)
20 KB Cleans (10R/10L)
10 KB Press (5R 5L)

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 Rest

3 Rounds of:
0:20 Single Hand KB Swings R
0:20 KB Clean R
0:20 KB Press R
0:20 Single hand Swings L
0:20 KB Clean L
0:20 KB Press L

10 Minute AMRAP
10 Plate Raises
50 DU
15 Plate Press Outs
50 DU
20 Tricep Extensions
50 DU

SATURDAY 5.26.2018

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WARM UP
SLALOM
2 Teams compete for the fastest time
WARM UP
Upright Row
25 upright rows, empty bar only
WEIGHTLIFTING
Clean Pull Stops

1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

+ 1 Clean

warm up and build to 50% 1RM

then, 5 sets of the complex with 50%
METCON
JUMP AROUND
24 Minute Alternating  EMOM

1) a-5 Power Cleans 155/105
     b- 5 Power Snatch 115/85

2) a+b both 10 Box Jumps

3) a-5 Power Snatch 115/85
     b- 5 Power Cleans 155/105

4) a+b both 50 Double Unders

 

FRIDAY 5.25.2018

By: 0

STRONG
 Shoulder Press
German Volume Training

10 sets of 10 reps

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

Next session you can increase weight used if all 10 X 10 are completed.

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

DO NOT decrease weight even if you do not
complete all 10 X 10
METCON-BURN
CONNECTIVITY
Abs #1
50 ab mat sit ups
5 push ups
0:60 plank hold (on forearms)
5 push ups
0:30 side plank right
0:30 side plank left
5 push Ups
0:60 plank hold (on forearms)
5 push ups
50 Ab mat sit ups
METCON
15 minute AMRAP of:

9 HSPU
21 KBS 32/24kg
50 Double-Unders

 

THURSDAY 5.24.2018

By: 0

STRONG
Back Squat
German Volume Training

10 sets of 10 reps

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

Next session you can increase weight used if all 10 X 10 are completed.

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

DO NOT decrease weight even if you do not
complete all 10 X 10
 
METCON-BURN
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
30 Pull-ups
15 Press 95/65
10 Burpee Box Jumps

20 C2B Pull-ups
20 Push Press 95/65
10 Burpee Box Jumps

15 Bar Muscle-Ups
30 Push Jerk
10 Burpee Box Jumps

 

HERO WOD WEDNESDAY 5.23.2018

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HERO WOD WEDNESDAY
“Havana”
Complete as many rounds as possible in
25 minutes of:


150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

Scaling options.

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans

Men: 75 lb.
Women: 55 lb.

To learn more about Havana click here
STRENGTH
Tricep Press Downs
5 sets of 8 reps

Heavy enough to hit failure on each set
STRENGTH
Barbell Front Raise
5 sets of 8 reps

Heavy enough to hit failure on each set

TUESDAY 5.22.2018

By: 0

STRONG
Bench Press
German Volume Training

10 sets of 10 reps

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

Next session you can increase weight used if all 10 X 10 are completed.

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

DO NOT decrease weight even if you do not
complete all 10 X 10
 
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.

2 X 20 reps
Metcon
Alternating 3 Position Clean + Split jumps

Alternating EMOM for 16:00-

Three Position Clean (Floor, Above Knees, Hi hang vertical)*

*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

20 Squat Jumps