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SATURDAY 4.22.2017

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Warm-up
Agility Ladder Drills


MOBILITY
Deep Couch Stretch
Twice on each leg for 0:30 each


Gymnastics
MAX height box Jump


STRENGTH
Front Squat
Take 15 minutes and build to a 2RM Front Squat


Metcon
Partner WOD

Each run 400m

Partner A builds to max clean while Partner B rows 1000 m

After Partner B finishes row, switch

Partner B builds to max clean while Partner A rows 1000 m

After Partner A finishes row, rest 3 minutes

Each run 400m

Partner A builds to max snatch while Partner B rows 1000 m

After Partner B finishes row, switch

Partner B builds to max snatch while Partner A rows 1000 m

After Partner A finishes row, rest 3 minutes


Partner B rows max 500m

Then Partner A rows max 500m

 

BEACH WOD Friday’s!

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CHEST, BICEPS AND ABS!

STRONG
Warm-up
UNEVEN PUSH UPS
4 X 10 Push Ups 1 hand on ring, 1 on floor.

Rotation occurs on side on the rings

2 sets on Rt
2 sets on L
STRENGTH
Bench Press
Empty bar X 10

40% X 5
50% X 3
60% X 2
70% X 1

5 sets of 3 reps at 85% of 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
Bad Karma
50 Barbell Curls (45,25)
10 KBS (24,16)
40 Barbell Curls
20 KBS
30 Barbell Curls
30 KBS
20 Barbell Curls
40 KBS
10 Barbell Curls
50 KBS

WEDNESDAY 4.19.2017

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STRONG
Warm-up
Snatch Pull Stops
1 Snatch Pull to Below Knees, 5 second pause

1 Snatch Pull to Above Knees, 5 second pause

1 Snatch Pull to Hi Hang over the bar, 5 second pause
5 rounds of Snatch Pull Stops- increasing weight each round
Weightlifting
Snatch
Take 10 minutes to build to a “heavy” single.
Weightlifting
High Pull (from floor) + Hang Snatch (power position)
EMOM for 8 rounds

1 High Pull- focusing on elbows up + 1 Power Snatch from Hi Hang Vertical

Use 70% from above
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.

This is for Michael Knowski…..
Metcon 

EMOM for 5:00-

As fast as possible…

5 Pull-ups
10 HR Push-ups
15 Air Squats

With the remainder of the minute – on minutes 1:00, 3:00, 5:00 complete ME Double-Unders.

Score is total DU’s

Rest 2 minutes

THEN-

EMOM for 5:00-

As fast as possible…

5 Pull-ups
10 HR Push-ups
15 Air Squats

With the remainder of the minute – on minutes 1:00, 3:00, 5:00 complete ME Burpees.

Score is total Burpees

Rest 2 minutes

THEN-
EMOM for 5:00-

As fast as possible…

5 Pull-ups
10 HR Push-ups
15 Air Squats

With the remainder of the minute – on minutes 1:00, 3:00, 5:00 – complete ME KB Swings 24/16

Score is total KB Swings

 

TUESDAY 4.18.2017

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STRONG

Warm-up


Ring Push Up
3 Sets of 10

1. Regular push up

2. Push up with overhead reach

3. Push up with archer hold


STRENGTH
Bench Press
Empty bar X 10

40% X 5
50% X 3
60% X 2
70% X 1

5 sets of 2 reps at 85% of 1RM


METCON-BURN


CONNECTIVITY
100 Ab Mat Sit Ups


CONNECTIVITY
Hollow hold on hands and feet
3 X 0:45/0:15


Metcon
10 Rounds of:

250m Row
1 rope climb

Take absolutely no rest between row and rope climb

Rest 1 minute

 

MONDAY 4.17.2017

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STRONG
Warm-up
Crab Walk with Bands
50′ of crab walk. Slow. Focus on feet pointing straight forward and move from the lateral hip.
STRENGTH
Back Squat
Empty bar X 10

40% X 5
50% X 3
60% X 2
70% X 1

5 sets of 2 reps at 85% of 1RM

METCON-BURN
CONNECTIVITY
Arch Hold on Stomach
http://ow.ly/zlZ58

4 Rounds of 0:20/0:10
CONNECTIVITY
Hollow Body Holds
8 Rounds of 0:20/0:10
CONNECTIVITY
Arched Hollow Roll
http://vimeo.com/92460544

50′ of rolly polly
Metcon
Metcon (Time)
100 Double Unders
15 Power Snatches 115/75
30 Lateral Jumps over bar
9 TTB

100 Double Unders
12 Power Snatches 135/95
30 Lateral Jumps over bar
12 TTB

100 Double Unders
9 Power Snatches 155/105
30 Lateral Jumps over bar
15 TTB

 

EASTER SUNDAY 4.16.2017

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CONNECTIVITY
Iron Cross Skill Work
Take 5 minutes and work Iron Cross with Rings and bands.
Metcon
 14 STATIONS OF THE CROSS
14 rounds
10 deadlifts 95/65
10 squat cleans 95/65
10 push press 95/95
50 feet of lunges 95/65After round 3-7-9 do 7 turkish getups 53/35
lbs
The WOD represents 14 stations of the Cross with the three time Jesus fell to the ground.

We will do this as a partner WOD.

Each Partner will do all 14 rounds, but will alternate the reps.

Partner A does:
10 deadlifts 95/65

Partner B does:
10 deadlifts 95/65

Partner A does
10 squat cleans 95/65

Partner B does:
10 squat cleans
After completion of rounds 3-7-9, BOTH partners each do 7 Turkish Get Ups

SATURDAY 4.15.2017

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Warm-up
400m Run
warm up pace
Warm-up
Box Jumps
15 Box Jumps as a warm up.
CONNECTIVITY
Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 rounds of 0:30/0:15
CONNECTIVITY
Handstand Holds
0:45 hold. Kicked up to the wall.
STRENGTH
Shoulder Press
Take 10 minutes to build to 3RM

Strict press. No dip/drive.
Metcon

8 Minute AMRAP

Partner WOD
8 Box Jumps
8 Shoulder to Overhead 115/85
8 Burpees

2 Minute Rest
10 Minute AMRAP

Partner WOD

5 Cleans 135/95
7 C2B Pull Ups
9 HR Push Ups

THURSDAY 4.13.2017

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STRONG
Back Squat
Empty Bar X 10

40% X 5
50% X 3
60% X 2
70% X 1

6 X 6 @ 80%

Foam roll between 6X6 sets
METCON-BURN
MOBILITY
Deep Couch Stretch

Each Leg 2X for 0:30
MOBILITY
Handstand Hamstring Stretch

3 rounds of 0:30/0:15
CONNECTIVITY
KB Sit Up
With KB held straight up, sit up ending with KB overhead.

30 reps any way you want
AHAP with KB overhead
Metcon
GIRASACEBEL
Complete 30 reps of the couplet:

1 Clean and Jerk +1 Snatch 115/85

RX+ is at 135/95

Yes, you are doing 30 clean and jerks + 30 snatches, alternating the movements until all 30 of each are finished.

C&J- Snatch-C&J-Snatch- C&J- Snatch …..

And, yes, you use the same weight for both, 1 bar, 1 weight….