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TUESDAY 3.28.2017

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STRONG
Warm-up
Bring Sally Up, Bring Sally Down (Push Up)
Tempo Push Ups to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down.

A total of 30 up/down reps are possible. Do not collapse to the ground on the downs – control the eccentric and don’t lie down at any time.
STRENGTH
Bench Press
Warm Up:
5 X 40%
2 X 50%
3 X 60%
1 X 70%

6 sets of 2 reps X 80%
STRENGTH
Overhead Tricep Extensions with bands
3 sets of 25 reps
METCON-BURN
CONNECTIVITY
Partnered Med Ball Sit Ups

Facing each other with feet/legs interlocked.
Both partners do a sit up at the same time passing the med ball to the partner.

50 reps total
Metcon
250 m Row
rest 1 minute

Then-
Burpees
15 Burpees as fast as possible
Rest 1 minute

Then-
Box Jumps
10 reps as fast as possible
Rest 1 minute

Then-
Metcon
4 rounds of:

Row 250M
15  Burpees
10 Box Jumps 24/20

 

MONDAY 3.27.2017

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STRONG
Warm-up
Bring Sally Up, Bring Sally Down (Squat)
Tempo back squats to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down (start with the bar up for the first Sally Up)

A total of 30 up/down reps are possible. Do not let go of the bar until the song ends.
MOBILITY

Seated Hamstring Stretch

10 rounds 0:03/0:02
STRENGTH
Back Squat
Warm Up:
5 X 40%
2 X 50%
3 X 60%
1 X 70%

6 sets of 2 reps X 80%
METCON-BURN
CONNECTIVITY
Hollow Rock
8 Rounds of 0:20/0:10
CONNECTIVITY
Hollow Body Holds
8 Rounds of 0:20/0:10
Metcon
100 Double Unders

21 Deadlifts 275/185 (or 65% of 1RM)
15 Power Cleans 135/95
9 Shoulder to Overhead

15 Deadlifts 275/185
9 Power Cleans 135/95
7 Shoulder to Overhead

9 Deadlifts 275/185
7 Power Cleans 135/95
100 Double Unders

 

SUNDAY 3.26.2017

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Connectivity
4 Rounds of:
0:30 Hollow Hold
0:30 Bird Dog Hold

REST 1 MINUTE THEN BEGIN

METCON #1

5 Rounds of:

2 Hand KB Swings 0:45
rest 0:15

KB Cleans RT 0:45
rest 0:15

KB Cleans LF 0:45
rest 0:15

REST 1 MINUTE THEN BEGIN

METCON #2

5 Minute AMRAP of:

5 Pull Ups
10 Dips
15 Lunges

REST 1 MINUTE THEN BEGIN

METCON #3 

5 Rounds of:

2 Hand KB SWINGS  0:20
rest 0:10

KB Clean RT 0:20
rest 0:10

KB Clean LF 0:20
rest 0:10

REST 1 MINUTE THEN BEGIN

METCON #4

Pull Ups 0:60
Dips 0:60
Lunges 0:60

REST 1 MINUTE THEN BEGIN

METCON #5

2 Hand KB Swings 0:60
rest 0:10

KB Clean RT 0:60

rest 0:10

KB Clean LF 0:60
rest 0:10

 

SATURDAY 3.25.2017

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Warm-up
Tabata Burpees
CONNECTIVITY
Levers
15 reps, lowering yourself
s l o w l y…..
Weightlifting
The Klokov
Deadlift
Squat Clean
Front Squat
Push Press
Split Jerk

Take 10 minutes and build to a max on the complex.

Then drop to 75% and do 2 reps  EMOM for 5 rounds
METCON-BURN
More than 10…..
Partner WOD

11 Rounds for time:

11 Burpees
11 Box Jumps
11 Wall Balls

Partner A does 11 burpees
Partner B does 11 burpees

Partner A does 11 box jumps
Partner does 11 box jumps…..

until all 11 rounds are complete

 

FRIDAY 3.24.2017

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STRONG
Warm-up
Band Pull Apart
20 reps broken up any way you’d like.
CONNECTIVITY
Nose and Toes
Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 X 0:30/0:30
STRENGTH
Shoulder Press
5 X 40%
5 X 50%
4 SETS OF 5 X 60%
METCON-BURN
CrossFit Games Open 17.5
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

we will be implementing a 30 minute time cap for those not competing

 

THURSDAY 3.23.2017

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STRONG
Warm-up

20 reps of banded good mornings
STRENGTH
Deadlift
5 X 40%
5 X 50%
4 SETS OF 5 X 60%
STRENGTH
Bent Over Row
3 Sets of 8 reps AHAP
METCON-BURN
Weightlifting
Clean and Jerk
Take 10 minutes to build to 1RM
Metcon
At 0:00
6 clean and jerks
6 lateral over the bar burpees

At 1:15
7 clean and jerks
7 lateral over the bar burpees

At 2:45
8 clean and jerks
8 lateral over the bar burpees

At 4:30
9 clean and jerks
9 lateral over the bar burpees

At 6:30
10 clean and jerks
10 lateral over the bar burpees

At 8:45
9 clean and jerks
9 lateral over the bar burpees

At 10:45
8 clean and jerks
8 lateral over the bar burpees

At 12:30
7 clean and jerks
7 lateral over the bar burpees

At 14:00
6 clean and jerks
6 lateral over the bar burpees

Finish by 15:15

use 75% of 1 RM from above clean and jerk

 

WEDNESDAY 3.22.2017

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STRONG
Warm-up
100 Double Unders for Time
MOBILITY
Barbell Ankle Stretch

Hold for 0:60
Warm-up
Sotts Complex
Power Snatch
OHS down
Sotts Press on Bottom
OHS up

5 X with empty bar only
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

5 reps empty bar only
WEIGHTLIFTING
Snatch
Warm up and build to 80% of 1 RM

Then EMOM for 5

3 full squat snatch
METCON-BURN
CONNECTIVITY
4 rounds of:

0:30 Sit Ups
0:30 Hollow Hold
0:30 Plank Hold
0:30 rest
Metcon
5:00 of work at a conversational pace (or 150 bpm if you have a HR monitor) of:

20  Double Unders
20 Thrusters 75/55

Rest 5:00 between 1 and 2

5:00 AMRAP (all out effort) of:

20 Double Unders
20 Thrusters 95/65

TUESDAY 3.21.20

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STRONG
Warm-up
Ring Push Up
3 SETS OF 10
set 1: regular
set 2: 1 foot off ground
set 3 opposite foot
STRENGTH
Bench Press
5 X 40%
5 X 50%
4 SETS OF 5 X 60%
STRENGTH
Tricep Extensions with a band
3 Sets of 25 reps

hold squeeze on extension
METCON-BURN
CONNECTIVITY
Handstand Push-ups
3 Sets of 8 reps 

3 second eccentric.

if you have HSPU’s, perform the eccentric on paralettes
Metcon
Alternating EMOM for 12

1) 5 Power Cleans 135/95
     3 Strict Pull Ups

2) 5 Shoulder to Overhead
     100m Row

Rest 2 minutes

Then MetCon #2

5 Minute AMRAP

5 Clean and Jerks 135/95
100m Row

MONDAY 3.20.2017

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STRONG
Warm-up
DEEP LUNGE 0:30 PER LEG
LATERAL LUNGE 0:30 PER LEG
DEEP SQUAT 0:60
KNEES OUT SQUAT 0:60
TOE SQUAT 0:30
STRENGTH
Back Squat
5 X 40%
5 X 50%
4 SETS OF 5 X 60%
STRENGTH
Overhead Split Squat
4 SETS OF 8 REPS EACH LEG
AHAP
METCON-BURN
CONNECTIVITY
Ring Rows
3 SETS OF 15 REPS 3 COUNT HOLD ON TOP
CONNECTIVITY
ECCENTRIC PULL UPS (No Measure)
3 X 8 WITH 3 COUNT DOWN
Metcon
ALTERNATING EMOM FOR 10

5 HANG POWER SNATCH 95/65
10 T2B

REST 2:00

THEN METCON #2
Metcon #2
EMOM for 7

8 Burpees
Then AMRAP DU’s

Score is number of double unders

 

SUNDAY 3.19.2017

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Warm-up
50′ walking lunges
50′ inch worms
MOBILITY
Scorpion Stretch
8 each side
Reverse Scorpion
8 each side
CONNECTIVITY
8 Rounds of:
0:20 Ab Mat Sit Ups
0:10 Plank Hold

 

REST 1 MINUTE THEN BEGIN METCON #1

Metcon #1

5 Rounds of:

Row 0:45
rest 0:15

Burpees 0:45
rest 0:15

Double Unders 0:45
rest 0:15

REST 1 MINUTE THEN-METCON #2

Metcon #2

5 Minute AMRAP of:

5 Pull Ups
10 Push Ups
15 Squats

REST 1 MINUTE THEN- METCON #3

Metcon #3

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 #4

Metcon#4
0:60 Pull Ups
0:60 Push Ups
0:60 Squats

 

REST 1 MINUTE THEN METCON #5

Metcon#5
0:60 Row
rest 0:10
0:60 bURPEES
rest 0:10
0:60 Double Unders

rest 0:10