Blog Search

Saturday May 12th

By: 0

Weightlifting: 

Hang Squat Clean
Build to a Heavy 2

Metcon:

AMRAP20

Fitness:
Run 200m
15 Pike push ups or 5 HSPU w/ 1 abmat
Run 200m
15 Hang Squat Cleans 45/35lb

Performance:
Run 200m
10 Handstand Push Ups w/ 1 abmat
Run 200m
15 Hang Squat Cleans 75/55lb

Sport:
Run 200m
20 Handstand Push Ups level floor
Run 200m
20 Hang Squat Cleans 75/55lb

After Party:

Metcon:

For time

Fitness:
30 Dumbbell Burpee Box Overs
15/10lb (pair) 20″ both

Performance:
50 Dumbbell Burpee Box Overs
35/20lb (pair) 24/20″

Sport:
50 Dumbbell Burpee Box Overs
50/35lb (pair) 24/20″

Skill/ Accessory
3 Rounds For time:

Fitness:
1:30 DU practice
30 Good Mornings (light)

Performance:
75 DU’s
30 Hip Extension

Sport:
100 Double unders
50 Hip Extensions

Friday May 11th

By: 0

Metcon:

For Time: 20 Min Cap
*Working only on every even minute*
*0…2…4…6…8…etc*
(1,3,5,7 etc would be rest)
(1:00 work, 1:00 rest)
(if you don’t get it now you’re a lost cause)

Fitness:
100 Back Squats 65/45lb
75/55 cal bike* or row
50 Jumping C2B Pull-Ups

Fitness 2:
20 pull up

Performance:
100 Back Squats 75/55lb
65/45 cal bike* or row
40 Pull-Ups

Performance 2:
30 C2B

Sport:
100 Back Squats 95/65lb
75/55 cal bike* or row
50 C2B Pull-Ups

Strength:

Back Squat
Build to a Heavy 1

After Party:

Skill/ Strength:

Snatch Complex:
Every 2 Minutes For 10 rounds (20 mins)

Fitness:
1 Snatch Grip Deadlift w/ pause at mid thigh
1 Power Snatch

Performance & Sport:
1 Snatch Grip Deadlift w/ pause at mid thigh
1 Snatch Pull
1 Squat Snatch

Snatcgh pull- https://www.youtube.com/watch?v=ozFjbwIOjU4

Core Strength:

For Completion:

Use the Boxes (easiest), Parallettes, or rings for the L-sit hold.

Fitness:
1:30 Plank hold or v sit (Accumulate)
40 Strict Sit up
1:00 Plank hold or v sit (Accumulate)
30 Strict sit up
:30sec Plank hold or v sit (Accumulate)
20 Strict Sit-Ups

Performance:
For Completion:
1:00 L-Sit Hold (Accumulate)
40 v-up
:45 L-Sit Hold (Accumulate)
30 v-up
:30sec. L-Sit Hold (Accumulate)
20 v-up

Sport:
1:30 L-Sit Hold (Accumulate)
40 GHD Sit-Ups
1:00 L-Sit Hold (Accumulate)
30 GHD Sit-Ups
:30sec. L-Sit Hold (Accumulate)
20 GHD Sit-Ups

L sit Progression- https://www.youtube.com/watch?v=MmZUfmVpuno

Wednesday May 9th

By: 0

Metcon:

Fitness:
27-21-15-9
Burpee to pull up bar
Jumping Pull Ups

Fitness 2:
27-21-15-9
Burpee to pull up bar
15-12-9-6
pull ups

Performance:
27-21-15-9
Burpee to pull up bar
21-15-9-6
Pull Ups

Sport:
27-21-15-9
Burpee to pull up bar
Pull Ups

Strength:

Bench Press
5-5-5-5-5

After Party:

Skill/Conditioning:
5 Rounds

Fitness:
200m run
20 shoulder taps piked from box

Performance:
400m run
25ft or 50ft HS walk

Sport:
400m run
100ft HS walk

Accessory:
3 Rounds:
10 Hip Ext (add weight if you can)
20 Good Mornings (Light & unbroken)
20 Banded Side Steps (Right & Left)
10 Back Squats w/ Good Morning weight (Perfect reps, 3 second down, 3 Second up)

Tuesday May 8th

By: 0

Metcon:

AMRAP7

Fitness:
Power Snatch
95/65lbs

Performance:
Squat Snatch
135/95lbs

Sport:
Squat Snatch
165/105

Fitness:
21-15-9
Overhead squats 45/35lbs
Hanging knee raise or sit up

Performance:
15-12-9
Overhead squats 95/65lbs
Toes-to-bars
*CrossFit.com

Sport:
21-15-9 reps for time of:
Overhead squats 115/80lbs
Toes-to-bars
*CrossFit.com* workout 4/14/18

After Party:

Conditioning:
6 rounds For time:
15/12 cal assault bike
15/12 cal row or ski

Accessory:
5 Rounds: Not for time
10 Ring Push Ups or push up
200ft farmers carry (heavy) (70/53)
10 windmills- (5 right, 5 left)

wind mills- https://www.youtube.com/watch?v=ITSmgn_BQgY

Monday May 7th

By: 0

Metcon:

4 Rounds

4 Mins work
4 Mins Rest

Fitness:
15 WallBalls 14/10
20 Shoulder to overhead 75/55lb
Max cal Bike* or Row

Performance:
15 WallBalls 20/14lb
30 Shoulder to overhead 95/65lb
Max cal Bike* or Row

Sport:
15 WallBalls 20/14lb
30 Shoulder to overhead 115/75lb
Max cal Bike* or Row

After Party:

Back Squat
3-3-3-3

Snatch Grip Push Press
3-3-3-3

Accessory:
3 Rounds
20-30 Pike ups on rower (keep at least sets of 10)
30-50 Banded pull aparts (thin band)
40-60 Banded standing Rows (thin band)
(wrap band around an upright at chest level)

This should seem like an unusually high amount of reps. Embrace the burn, break it up as needed.

Pull apart- https://www.youtube.com/watch?v=VHRiIjvHJpY
Banded row- https://www.youtube.com/watch?v=EsdOzif7-6s

Saturday May 5th

By: 0

Weightlifting:

Clean and Jerk
10 Min to a heavy 1

Metcon:

AMRAP20

Fitness:
400m run
10 Clean and Jerks 95/65lbs
10 kipping pull up or jumping pull up

Performance:
400m Run
10 Clean and Jerks 135/95lbs
5 Bar MU or 5 Jumping Bar MU

Sport:
400m Run
10 Clean and Jerks 185/125lbs
10 Bar Muscle Ups

After Party:

Front Squat
10-8-6-4-2-2-2

Core Strength:
3-5 Rounds
1:00 Superman Hold on Floor or GHD
10 Strict Toe to bar or V-up
10- 20 Hip Extensions or good mornings

Friday May 4th

By: 0

Metcon:

5 Rounds
3:00 AMRAP
1:00 Rest

Pick up right where you left off.

Fitness:
12 Air Squats
6 Push Press 75/55
3 Burpee

Performance:
12 Air Squats
9 Push Press 75/55
6 Burpee

Sport:
12 Air Squats
9 Push Press 95/65
6 Burpee

Strength:

Fitness:
5x 8-10 Ring row
Make these as challenging as possible.

Performance:
5 sets of strict pull ups across doing either 2,3,4, or 5 reps. (ex. 5×5, 5×4, 5×3 etc.)

Sport:
Weighted Pull-Ups
3-3-3-3-3

After Party:

Strength:
Fitness:
5×10 box dips
or
5×5-10 assisted ring dip

Performance:
5×3-5 Ring dip

Sport:
Weighted Dips
5-5-5-5-5

Conditioning:
20 min EMOM
Even: 15/12 Calorie Row (no more than :50 seconds)
Odd: 15 KettleBell Swings 53/35 (1 set) scale reps or load as needed.

 

Wednesday May 2nd

By: 0

Metcon:

Fitness:
800m run
50 hanging knee raise or 25 T2B
50 box jump overs 20/16″

Performance:
800m Run
50 T2B
80 box jump overs 24/20″

Sport:
800m Run
75 T2B
100 Box jump overs 24/20″

Weightlifting:

1 Power Clean + 2 Split Jerk

After Party:

Skill practice
7-7-7 touch and go
Power Clean and Push Jerk
*Building each set* (Small jumps)

Core:
3-5 Rounds:
5-15 Strict T2B
20 Banded Side Steps (Right)
20 Banded Side Steps (Left)
Side Plank :60 R/L (from the forearm)