Blog Search

WEDNESDAY 11.1.2017

By: 0

STRONG
MOBILITY
Inch Worm
50′ Inch Worm with push up and pike
MOBILITY
Scorpion Stretch
8 reps each leg
MOBILITY
Reverse Scorpion
8 reps each leg
STRENGTH
Deadlift
Take your 1 REP MAX and multiple it by .9

ex- 400 X .9 = 360

Then use 360 for the percentages below

40% of 360 etc….

5 X 40%

5 X 50%

5 X 60%

5 X 65%

5 X 75%

AMRAP X 85%
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
Burpee Capacity Test-

4 rounds of:

2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

*Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round.

Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup. Also, note HR 1:00 AFTER finishing the test.
METCON
CrossFit Games Open 12.1
7-Minute AMRAP of:
Burpees to a 6″ target

 

TUESDAY 10.31.2017

By: 0

STRENGTH
Back Squat
Today, we are going to test, doing a 1 rep max on the back squat.

Warm up well. Build up doing singles at 50, 60, 70, 80, 90, 95 %

You get 3 attempts at a 1 rep max. Be smart about it and do not take to large of a jump on your attempts.
METCON-BURN
CONNECTIVITY
Hollow Body Holds
8 rounds of 0:20/0:10
CONNECTIVITY

Arch Hold on Stomach

4 rounds of 0:20/0:10
METCON
EMOM for 20 minutes

alternating

5 Power Cleans 135/95
8 Box Jumps 24/20

 

MONDAY 10.30.2017

By: 0

STRENGTH
Bench Press
Today, we are going to test, doing a 1 rep max on the bench.

Warm up well. Build up doing singles at 50, 60, 70, 80, 90, 95 %

You get 3 attempts at a 1 rep max. Be smart about it and do not take to large of a jump
on your attempts.
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
EMOM for 20

Alternating

10 Dips
10 Strict Pull Ups

 

WEDNESDAY 10.25.2017

By: 0

 SATURDAY OCTOBER 28th

9:00PM – 1:00AM

 

HALLOWEEN PARTY
EVERYONE IS INVITED
FEEL FREE TO INVITE FRIENDS!
 
COSTUMES RECOMMENDED, BUT NOT MANDATORY
WEIGHTLIFTING
MOBILITY

Barbell Ankle Stretch

Hold for 0:60
MOBILITY
Pass Through with PVC
20 pass throughs + 10 pass throughs from bottom of squat
WARM-UP
Muscle Snatch Combo

Power Snatch
OHS Down
Sotts Press
Muscle Snatch from Bottom
Sotts Press
OHS up

5 reps with empty bar only
Weightlifting
Snatch
Max out on Snatch
Squat/Split/Power
Your choice
METCON-BURN
CONNECTIVITY
100 Ab Mat Sit Ups
METCON
10 Minute AMRAP

5 Power Snatch 115/85
15 Push Ups
30 Jump Squats 45/35

Rest 5 minutes then-
Complete as many Power Clean/Push Jerks (135/95) as possible in 5 Minutes.

EMOM starting at 0:00 do 5 Burpees.

 

MONDAY 10.23.2017

By: 0

STRONG
Bench Press
3 SETS OF 2 REPS AT 95% OF YOUR 1 REP MAX
STRENGTH
Incline Press
4 SETS OF 12 REPS AHAP
METCON-BURN
CAPACITY WORK 10.23.2017
With HR @ 150BPM –

4 rounds of:

1:30 Thrusters 45/35

1:30 KB Snatches 24/16kg (alternate arms every 10 reps)

1:30 Hang Muscle Snatches 45/35#(from power position)

1:30 Row for distance

0:45 Rest

 

SATURDAY 10.22.2017

By: 0

 

REMEMBER SATURDAY OCTOBER 28th 9:00PM – 1:00AM

HALLOWEEN PARTY
EVERYONE IS INVITED-FEEL FREE TO INVITE FRIENDS!
COSTUMES RECOMMENDED, BUT NOT MANDATORY
Warm-up
Clean and Jerk Warm Up
5 Hi Hang Muscle Cleans
5 Front Squats
5 Press
1 Split Jerk
3 Jerk Balances
MOBILITY
Barbell Ankle Stretch
0:60 hold
MOBILITY

Deep Couch Stretch

each leg 2X for 0:60 each
Weightlifting
Clean
Build to “heavy” in 10 minutes.
Weightlifting
3 Position Clean
EMOM with 75% from above:
Hi Hang Vertical
Above Knee
Floor
Metcon
Tempo Karen

15 wall balls every 0:50 on the 0:50 for 10 rounds.

If you miss the 15 during the rounds, stop and do 8 Burpees every 0:50 on the 0:50.

 

SATURDAY 10.21.2017

By: 0

Warm-up
Tabata Air Squats
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
STRENGTH
Press–Push Press–Push Jerk Combo
1 Press  +  2 Push Presses  +  3 Push Jerks

Take 5 minutes and warm up

Then-

EMOM for 7 rounds. Increase weight if possible with no misses.
Metcon
Shotgun
EMOM 5 Burpees + the movement

1)  KB Swings 32/24
2) Push Ups
3) Pull Ups
4) Clean and Jerk 95/65
6) Full Squat Snatch 95/65
7) Pull Ups
8) Push Ups
9) KB Swings 32/24

 

THURSDAY 10-19-2017

By: 0

STRONG
Bench Press
4 sets of 4 reps at 90% of your 1 rep max
STRENGTH
Kettlebell Diamond Push Ups
100 Push Ups on a KB
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

every 0:30 on the 0:30 switch to next movement regardless of the numbers of reps
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
0:60 hold
METCON
12 Minute AMRAP

3 Burpee Box Jump 24/20″
3 KB Swings 32/24kg

6 Burpee Box Jump 24/20″
6 KB Swings 32/24kg

9 Burpee Box Jump 24/20″
9 KB Swings 32/24kg

12 Burpee Box Jump 24/20″
12 KB Swings 32/24kg…..

you get the picture, go up by 3 reps each time till the 12 minutes is up…..

 

TUESDAY 10.17.2017

By: 0

STRENGTH
Back Squat
4 sets of 3 reps at 90% of your 1 rep max
STRENGTH
Weighted Lunges
4 sets of 6 reps each leg

Bar across back-forward lunge
AHAP
 
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
4 rounds of:

1:00 ME Strict HSPU
1:00 ME Power Clean Push Jerk 135/95
1:00 ME TTB
1:00 Rest