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FRIDAY 9.15.2017

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STRONG
Back Squat
6 Sets of 2 reps at 80% of 1 rep max.

Yes, this is a quick deload.
METCON-BURN
CONNECTIVITY
Levers
8 levers, lowering yourself slowly
CONNECTIVITY
Hollow Rock (8 rounds of 0:20/0:10)
CONNECTIVITY
Arched Rocks
8 rounds of 0:20/0:10
METCON
Tempo Randy
Every 0:05 on the 0:05 for 75 rounds:

1 power snatch 75/55

 

THURSDAY 9.14.2017

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STRONG
Bench Press
6 sets of 4 reps at 80% of your 1 rep 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
10 rounds for time of:

10 Wall Balls 20/14
5 Hang Power Snatches 95/65
5 C2B Pullups

 

WEDNESDAY 9.13.2017

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STRONG
MOBILITY
Barbell Ankle Stretch

Hold for 1 minute
Warm-up
Snatch Warm
3 snatch pulls from floor
3 snatch high pulls
3 muscle snatch
3 behind neck press
3 overhead squat
3 power snatch
3 squat snatch

Once through
Empty bar only
Weightlifting
Snatch High Pull + Hi Hang Vertical Snatch
Warm up.

Build to moderate weight.

EMOM for 5 rounds
Weightlifting
Snatch
With time remaining build to heavy
From floor
Full squat
METCON-BURN
CONNECTIVITY
Nose and Toes
Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 rounds 0:30/0:15
CONNECTIVITY
Handstand Holds
1 round of 0:45 hold
Metcon
Metcon (AMRAP – Rounds)
5 minute AMRAP of:

5 Hang Power Cleans 135/95
10 HSPU (Kipping is allowed)

Rest 2 minutes then-
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP of:

5 HSPU (Kipping is allowed)
10 Hang Power Cleans 135/95

 

TUESDAY 9.12.2017

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STRONG
Back Squat
6 sets of 4 reps at 80% of your 1 rep 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
Cindy XXX
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

 

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MONDAY 9.11.2017

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STRONG
STRENGTH
Bench Press
6 sets of  3 repetitions at 80% of your 1 rep max
STRENGTH
Overhead Tricep Extension
4 sets of 10 repetitions with a kettlebell
as heavy as possible
 
METCON-BURN
CONNECTIVITY
Hollow Body Holds
tabata
8 rounds 0:20 seconds hold with 0:10 seconds rest
CONNECTIVITY
Side Plank Hold
8 rounds 0:20 seconds hold with 0:10 seconds rest
alternating sides
CONNECTIVITY
Arch Hold on Stomach

4 rounds 0:20 seconds hold with 0:10 seconds rest
METCON
21 Calorie Row
15 Thruster 95/65
15 Pull Ups

15 Calorie Row
12 Thruster 95/65
12 Pull Ups

9 Calorie Row
9 Thruster 95/65
9 Pull Ups

 

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