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FRIDAY 9.8.2017

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STRONG
Back Squat
6 sets of 3 reps at 80% of your 1RM
MOBILITY
Foam Roll Legs
YES, this is done POST squats.

Foam roll legs for 5 minutes.
METCON-BURN
CONNECTIVITY
Hollow Body Holds
8 rounds of 0:25/0:10
yes, 0:25- this is NOT a typo

Arch Hold on Stomach

4 rounds of 0:25/0:10
again, NOT a typo yes, 0:25
Side Plank Hold
4 rounds total, alternating sides
0:30/0:10 on each side
METCON
Annie
50-40-30-20-10 
Double-unders 
Sit-ups
Rest 2:00 then-
METCON
Amanda
9-7-5 
Muscle-ups 
Snatch, 135#/95#
Muscle Up scaling option:

18 Pull Ups + 18 Dips

14 Pull Ups + 14 Dips

10 Pull Ups + 10 Dips

 

THURSDAY 9.7.2017

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STRONG
MOBILITY
Barbell Ankle Stretch
Hold for 1 minute
MOBILITY
Box Shoulder Stretch
3 rounds of 0:30/0:15
Warm-up
Muscle Snatch Combo
Power Snatch
OHS Down
Sotts Press
Muscle Snatch from Bottom
Sotts Press
OHS up
3 X with empty bar only
 
Weightlifting
Snatch High Pull + Hi Hang Vertical Snatch
Warm up and build up to “heavy” for the day.

Then EMOM for 2 rounds.

2 Reps of Snatch High Pull + Hi Hang Vertical Snatch

Full Squat on the Snatch to build leg drive up as well as speed under the bar.
 
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
METCON
5 rounds for time of:

50 Double Unders
10 Power Snatches 115/85
10 HSPU

 

TUESDAY 9.5.2017

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STRONG


Back Squat
6 sets of 2 reps at 80% of your max.

This is a TRUE 80% of your max.

 
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

 
METCON

3 rounds:

Row 750m
20 Toes To Bar
50 Double-Unders

 

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