TUESDAY 1.29.2019

TUESDAY 1.29.2019

STRONG

Bench Press 

Build to 1RM

OR-

Power 1.29.2019

4 Rounds

10 Bench Press 60% 1RM
Tempo 3,3,0

Rest 0:60

10 Plyo Push Ups
Tempo 3,3,0

Rest 0:60

0:60 Plank Hold

Rest 0:60

METCON-BURN

"Pick Six"

6 Rounds:

10 Seated Strict Press 85/55
20 AbMat Sit-ups
15/12 Calorie Bike

SUNDAY 1.27.2019

SUNDAY 1.27.2019

STAMINA

Max Effort 2k Row

Rest 5 minutes after

Then-

8:00 of work
Cycle through as many rounds as possible of:

20 Calorie Row
20 Landmine Rotation
20 Second Support Hold on Rings

REST 2:00

8:00 of work
Cycle through as many rounds as possible of:

20 Calorie SKERG
20 Box Jumps
20 Around the Body KB Passes

REST 2:00

8:00 of work
Cycle through as many rounds as possible of:

20 Cal Bike
20 Battling Rope Jumping Jacks
20 Second Top Position Pull Up hold

SATURDAY 1.26.2019

SATURDAY 1.26.2019

Warm-up

Med Ball Soccer

2 Teams

8 Pound ball

Must stay in Push Up position at all times

Can only pass or block the ball with your hands

No designated goalie

Metcon

Decathalon

10 Rounds:

10 Burpees
10 Calories Ski Erg
10 KB Swings
10 Box Jumps
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats
10 Power Cleans
10 Push JerksPartner WOD

Partition Reps however you choose.

FRIDAY 1.25.2019

FRIDAY 1.25.2019

STRONG

Today is the last day of this strength program.

We will be testing next week.

Monday Squat
Tuesday Bench Press
Thursday Deadlift
Friday Shoulder Press

There will be alternate programming for those who do not want to test.

Back Squat 

5 x 50%
5 x 60%
5 X 70%
5 x 85%
3 x 95%
8 x 70%

Shoulder Press 

5 x 65%

5 X 77.5%

5 X 90%

5 X 102.5%

5 X 115%

METCON-BURN

1) ME Power Clean

Rest

2) ME DU's

Rest

3) ME Double KB Swing

Rest

4) ME Sit Ups

Rest

5) ME Ball Slams

Cycle through movements 3X

0:60/0:60

0:45/0:20

0:30/0:15

THURSDAY 1.24.2019

THURSDAY 1.24.2019

STRONG

Warm-up

Snatch pulling complex 

Snatch Pull
Snatch High Pull
Power Snatch
Squat Snatch

5-8 reps empty bar only

Weightlifting

Snatch Pull + Snatch High Pull + Power Snatch + HHV Squat Snatch  

EMOM for 7

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

Row 0:60
Rest 0:60

Bike 0:60
Rest 0:60

Skerg 0:60
Rest 0:60

Row 0:45
Rest 0:20

Bike 0:45
Rest 0:20

Skerg 0:45
Rest 0:20

Row 0:30
Rest 0:15

Bike 0:30
Rest 0:15

Skerg 0:30
Rest 0:15

WEDNESDAY 1.23.2019

WEDNESDAY 1.23.2019

STRONG

Back Squat 

5 x 52.5

5 x 65%

5 X 77.5%

5 X 90%

Deadlift 

5 x 65%

5 X 77.5%

5 X 90%

5 X 102.5%

5 X 115%

METCON-BURN

CONNECTIVITY

Arch Hold on Stomach 

8 X 0:20/0:10

Hollow Body Holds 

4 X 0:20/0:10

Metcon

Alternating EMOM

16 rounds

1- 4 Kips + 4 Kipping Pull Ups

2- 6 Box Jumps 30/24

3- 8 Ring Dips

4 - 10 Shoulder Touches

TUESDAY 1.22.2019

TUESDAY 1.22.2019

STRONG

Warm-up

Good Mornings 

Empty bar only

Go through ROM that does not compromise core stability

STRENGTH

Jumping Good Mornings 

https://www.youtube.com/watch?v=D5qah7d9OlQ&feature=youtu.be

Over 4 sets build to about 50% of your 1RM clean

Weightlifting

High Pull from above knee 

5 sets of 2 reps building to "heavy" for the day.

Weightlifting

Clean 

Build to 70-75% o 1RM

2 cleans EMOM

7 rounds

stay light emough to hit perfect positioning

METCON-BURN

MOBILITY

Barbell Ankle Stretch 

https://www.youtube.com/watch?v=9L5jOvJl5IY&feature=youtu.be

Thoracic Spine Barbell Stretch 

3 rounds 0:30/0:15

Front Rack Tricep rolling

External rotation at shoulder with PVC 

Metcon

CrossFit Games Open 17.5

10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

MONDAY 1.21.2019

MONDAY 1.21.2019

THIS IS THE LAST WEEK OF OUR STRENGTH CYCLE.

WE WILL TEST NEXT WEEK.

SQUAT
BENCH PRESS
DEADLIFT
SHOULDER PRESS

TESTING WILL BE OPTIONAL.

STRONG

Back Squat 

5 X 52.5%
5 X 65%
5 X 82.5%
5 X 82.5%

Bench Press 

5 x 65%
5 X 77.5%
5 X 90%
5 X 102.5%
5 X 115%

Metcon

MLK

15 Turkish Get-Ups 24/16
alternating arms

Then, 1 Round of:
19 HSPU
29 Burpees

Then 2 Rounds of:
19 Kettlebell Swings 24/16
55 Sit Ups

Then, 1 Round of:
19 Goblet Squats 24/16
63 Calorie Row

Then, 2 Rounds of:
19 Kettlebell Swings 24/16
86 Air Squats

Finally, 3 Rounds of:
35 KB Cleans 24/16
39 DU's

This "MLK" memorial workout celebrates Martin Luther King Jr.'s birthday (January 15, 1929).

The significance of the rep scheme is as follows: 15 reps of turkish get-ups for being 15 years old when he started college.

19 HSPU and 29 burpees for the year 1929, when he was born.

19 swings and 55 sit ups for the year 1955, when the Montgomery Bus Boycott happened.

19 goblet squats and 63 calorie row for the year 1963, when he gave his "I Have A Dream" speech.

19 swings and 86 air squats for the year 1986, when the first MLK Day was celebrated.

35 KB Cleans for winning the nobel prize at the age of 35 and 39 DU's for his assassination at the age of 39 (on April 4, 1968).

SUNDAY 1.20.2019

STAMINA

Warm-up

Rowing Bowling

You and your partner must bowl a perfect game of 300 by rowing as close to 300m as possible anything over or under results in Burpees for the same number of meters over or under.

Each take 1 warm up game plus 2 actual games.

Loser does Burpees.

STRENGTH

Split into 6 groups

1) Feet In Rings Push Ups

2) Mountain Climbers

3) Ring Pull Ups/Row

4) Tricep Extensions

5) Bicep Curls

6) Long Plank Hold

EMOM for 4 rounds

0:45 work/0:15 rest

Metcon

Split Into 6 groups

1) Box Jumps 30/24

2) Battling Ropes

3) Agility Ladder

4) Cones

5) P- Bars

6) Landmine Rotation

EMOM for 4 rounds

0:45 work/0:15 rest


SATURDAY 1.19.2019

SATURDAY 1.19.2019

METCON-BURN

Today’s workout is a 36 minute running clock done with a partner.

Power Clean 

0:00- 15:00

You and your partner find 3RM power clean.

You may take as many attempts as you'd like in the 15 minutes

AIRBIKE

15:00-21:00

As many calories as possible on the Airbike.

Calories/time does NOT need to be even between partners.

5 Minute Cindy

21:00- 26:00

Alternating rounds with your partner

5 Pull Up
10 Push Up
15 Squats

AMRAP

Power Snatch 

26:00- 36:00

You and your partner find 3RM power snatch

You may take as many attempts as you'd like in the 10 minutes