FRIDAY 1. 18. 2019

Hi everyone.

I want to invite you all to join the CrossFit Hell’s Kitchen Official What’s App Group.

I’ll be using this to keep in better contact with everyone letting you know of last minute schedule or programming changes as well as general announcements.

So many times members have told me that they haven’t heard about an upcoming event or change or realize they needed long socks for rope climbs (like today).

This is one way to make sure everyone stays informed.

If you click the link below

WHAT’S APP

You’ll be able to join and stay connected.

FRIDAY 1.18.2019

STRONG

Remember, all weights calculated are off of 85% of your 1RM

We are only doing back squats today.

We are NOT doing shoulders today

Back Squat 

5 x 55%
5 x 67.5%
5 x 80%
5 x 92.5%
3 X 110%
8 X 80%

METCON-BURN

Jaggernaut

 5 Rounds

1:00 ME Rower for calories

1:00 ME Push Ups

2:00 Rest

yes, this is still a 1:1 work to rest ratio

work total 2 min
rest 2 min

While the rest may seem long, remember this work is MAX EFFORT

if you aren't working hard it'll seem as though the rest is TOO long, however if you are truly doing MAX EFFORT, 2 minutes will not feel like enough

remember

MAX EFFORT = MAX GAINZ

(and max loses of bodyfat too)

THURSDAY 1.17.2019

THURSDAY 1.17.2019

STRONG

MOBILITY

Deep Couch Stretch 

EACH LEG 2x FOR 0:30

Warm-up

Press in Split 

do the press from behind the neck, emphasize weight on back foot

Weightlifting

Jerk Recovery 

warm up and build to 5 heavy singles\

Weightlifting

BHN Push Jerk + Push Jerk + Split Jerk  

EMOM for 7 rounds

METCON-BURN

CONNECTIVITY

3 rounds:

Alternate movements

EMOM

Nose and toes for 0:30

Kick up for 0:30

Kick to bands for :30

Metcon

Alternating EMOM

4 Rounds

1) 0:30 ME rope climbs

2) 0:30 ME Power Cleans 185/135

3) 0:30 ME air bike for calories

WEDNESDAY 1.16.2019

WEDNESDAY 1.16.2019

STRONG

Back Squat 

5 X 42.5%

5 X 55%

5 X 67.5%

5 X 67.5%

Deadlift 

5 x 55%

5 x 67.5%

5 x 80%

5 X 92.5%

5 X 105%

METCON-BURN

CONNECTIVITY

ABS 10 

5 Rounds of:

10  Weighted Sit Ups
10 Plate Twists

Metcon

5 Minute AMRAP

5 HSPU
7 Pistols
9 Power Snatch 95/65

3 Minute Burpee Box Jump

5 Minute AMRAP

5 HSPU
7 Pistols
9 Power Snatch 95/65

MONDAY 1.14.2019

MONDAY 1.14.2019

STRONG

Back Squat 

5 x 55%
5 x 67.5%
5 x 80%
5 X 92.5%
5 X 105%

Bench Press 

5 x 55%
5 x 67.5%
5 x 80%
5 X 92.5%
5 X 105%

METCON-BURN

MOBILITY

Barbell Ankle Stretch 

5 Minute Squat Hold

Squat. Hold. Stay there for 5 minutes.

Deep Couch Stretch 

Pass Through with PVC

CrossFit Games Open 13.1

17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#

SUNDAY 1.13.2019

SUNDAY 1.13.2019

STAMINA

Warm-up

100 KB Swings

100 Russian KB swings

Metcon

STAMINA 1.13.2019

Alternating EMOM for 36 minutes

Min 1- 14/10 cal Row

Min 2- 40 seconds of kneeling alternating KB Press

Min 3- 40 seconds of Jump rope (doubles or singles)

Min 4- 40 seconds of Bent over alternating KB rows

Min 5- 40 seconds of ab work (alternate sit ups and leg raises)

Min 6- Rest

SATURDAY 1.12.2019

SATURDAY 1.12.2019

Warm-up

Ring around the PVC

STRENGTH

Beach Body 

15 Minute Alternating EMOM

Team of 3:

Bicep Curl

Tricep Press

Sit Ups

alternate movements each minute

Metcon

"Three Stooges"

In teams of 3

21 Min AMRAP

50 Burpees

100 Double Unders

50 Box Jumps

100 Double Unders

*One person performs a 10/8 Cal Ski at all times

Curly starts on the ski erg and does 10/8 calories

Larry and Moe are doing Burpees

Curly finishes the 10/8 Cal Ski and moves on to the Burpees with Moe

Larry moves to the Ski Erg

Larry finishes the 10/8 Cal Ski and moves on to finish the 50 burpees with Curly

Moe goes to the Erg

FRIDAY 1.11.2019

FRIDAY 1.11.2019

STRONG

Back Squat 

5 X 55%
5 X 67.5%
5 X 80%
5 X 92.5%
3 X 105%
8 X 80%

Shoulder Press 

5 X 55%
5 X 67.5%
5 X 80%
5 X 92.5%
3 X 105%
8 X 80%

METCON-BURN

TABATA CONDITIONING

8 ROUNDS 0:20/0:10

COUPLET 1)
A- DOUBLE UNDERS
B- AIRBIKE

COUPLET 2)
A- KB SWINGS 32/24
B- SKI ERG

COUPLET 3)
A- PUSH UPS
B- ROW

Start one one of the couplets 1,2,or 3
perform all 8 rounds of A, then perform all 8 round of B, before moving onto the next couplet.

Rest 1:00 minute between couplets


THURSDAY 1.10.2019

THURSDAY 1.10.2019

STRONG

Upright Row 

empty bar only 25 reps

Clean High Pulls 

from HHV

empty bar only

10 reps

Clean Pull Stops 

1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

+ 1 Cleanempty bar only 5 reps

Clean pull + HHV Power Clean + 2 Front Squats + Split jerk  

Warm up and build to heavy

then EMOM for 7 rounds

METCON-BURN

CONNECTIVITY

Hollow Body Holds 

8 rounds of 0:20/0:10

Arch Hold on Stomach 

4 rounds of 0:20/0:10

Metcon

Metcon

9 minutes to complete:

30 Shoulder to OH 95/65

20 Burpee Box Jumps 24/20

15 TTB

20 Shoulder to OH 115/75

30 Burpee Box Jumps 24/20

15 TTB

ME Shoulder to OH 135/95 in the remainder of the 9 minutes.

WEDNESDAY 1.9.2019

WEDNESDAY 1.9.2019

STRONG

Back Squat 

Take all percentages off 85% of your 1 RM

5 X 42.5%

5 X 55%

5 X 67.5%

5 X 67.5%

Deadlift 

5 X 42.5%

5 X 55%

5 X 67.5%

5 X 80%

5 x 80%

METCON-BURN

CONNECTIVITY

Partnered Med Ball Sit Ups 

Facing each other with feet/legs interlocked.

Both partners do a sit up at the same time passing the med ball to the partner.

Metcon

RICH FRONING'S "RECOVERY WOD" 

3 ROUNDS:

2 minutes Air Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes RestWE WILL MODIFY THIS TO 1:30 PER ROUND INSTEAD OF 2:00 PER ROUND