Comment

5/20/19

Workout

FOR TIME

180 Double Unders

60 KB Swing (53/35)

40 Box Jump Over (24/20)

20 Muscle Up

40 Box Jump Over

60 KB Swing (53/35)

180 Double Unders

 

Capacity Work

180 single unders or plate hops

60 Russian kB swings

40 box step ups

20 ring rows

40 box step ups

60 Russian kB swings

 180 single unders or plate hops

 

25:00 Cap

 

Homework

CONDITIONING

1. 6 SETS

3:00 Row  @ (1-2s faster than 3K PR Pace)

-Rest 3:00 b/t Sets-


STRENGTH

1. Back Squat

3-2-1-3-2-1 


-Rest 2:00 -3:00  b/t sets-


2. 3 SETS

100' Prowler Push

Comment

Comment

5/19/19

Workout

3 ROUNDS FOR TIME

400m Run

50 Sit-ups

25 Power Snatch (75/55)

 

Capacity Work

3 ROUNDS FOR TIME

400m Run

50 Sit-ups

25 DB Snatch

 

SUNDAY SWOLE SESH FINISHER

3-4 SETS FOR THE PUMP

7 Full Curls

7 Full to Half Curls

7 Half to Full Curls


-Rest 1:00 b/t sets-

 

Homework

Make up  

or

REST

Comment

Comment

5/18/19

Strength/Skill

EXTENDED WARM-UP

3 x 10

Overhead Squat (31X1)*


*PVC or Empty Barbell Only


Workout

"CINDY"

AMRAP x 20 MINUTES

5 Pull-ups

10 Push-ups

15 Air Squats

 

Capacity Work

AMRAP x 20 MINUTES

5 ring rows

10 push ups to an object

15 air squats  

 

OPTIONAL  FINISHER

NOT FOR TIME

30-20-10

Glute Bridge Ups

10-20-30

Banded Good Morning

 

Homework

 CONDITIONING

With A Partner...

FOR TIME

100 Synchro DB Snatches (50/35)

100 Synchro C2B

100 Synchro Burpees Over Bar


GYMNASTICS

1. Warm-up

EMOM x 10 MINUTES

Min 1 - Free standing HSPU Practice

Min 2 - :30 Triple Under Practice


2. For Time 

10-8-6-4-2

Rope Climbs

Burpee MU


-Rest 5:00-


40-30-20-10

TTB

Strict HSPU

Comment

Comment

5/17/19

Strength/Skill

ON A 15:00 RUNNING CLOCK...

Establish 3RM Deadlift


Workout

FOR TIME

21-15-9

Cal Bike

15-12-9

Deadlift (225/155)

12-9-6

Strict HSPU

Capacity Work

FOR TIME

21-15-9

Cal Bike

15-12-9

Deadlift 

12-9-6

DB strict press

 

Homework

 CONDITIONING

2 SETS (85%)

100 Cal Row

1600m Run

100/75 Cal Ski


-Rest 5:00 b/t sets-


STRENGTH

 EVERY 1:00 x 10 SETS

2 TNG Power Snatch + 2 OHS


EVERY :10 For 5 MINUTES

1 Squat Snatch @ 75% of 1RM Power Snatch


-Rest 5:00 and Repeat-

 

Comment

Comment

5/16/19

Workout

AMRAP x 13 MINUTES

100 Double Unders

50 Toes to Bar

100 Double Unders

50 DB Box Step-Overs (35/25)/(24/20)

Capacity Work

AMRAP x 13 MINUTES

100 single unders or plate hops

50 sit ups

100 single unders or plate hops

50 box step overs  

 

SUNS OUT, GUNS OUT FINISHER

2-3 SETS

10/10 Single Arm DB Rows

:30 DB Half Curl Hold (L/R)

10/10 Single Arm OH Tricep Extension

 

Homework

Make up

or

REST

Comment

Comment

5/15/19

Workout

FOR TIME

100 Push Press 95/65

*Everytime you break 10 Up-Downs

Capacity Work 

100 DB push press

 *Everytime you break 10 Up-Downs

Homework

 CONDITIONING

1. Warm-up

10 MINUTES @ EZ pace


2. 12 SETS

3:00 Row @ (3K PR Pace)

-Rest 2:00 b/t Sets-


STRENGTH

10 SETS

Deadlift x 2 @ 2111


-Rest 2:00 b/t sets-


Every 1:00 x 10 SETS

2 TNG Power Cleans + 2 Front Squats


EVERY :10 For 5 MINUTES

1 Power Clean @ 85% of 1RM PC


-Rest 5:00 and Repeat-

Comment

Comment

5/14/19

Strength/Skill

5 x 3

Weighted Strict Pull-up


Workout

EMOM x 21 MINUTES

MIN 1 - 200m Run

MIN 2 - 15 Box Jumps (24/20)

MIN 3 - Athlete Choice

Capacity Work

EMOM x 21 MINUTES

MIN 1 - 200m Run

MIN 2 - 15 Step Ups 

MIN 3 - Athlete Choice

*Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.

 

Homework

 CONDITIONING

3 Sets  (70%)

10:00 Run


-Rest 3:00-


STRENGTH/GYMNASTICS

E2MOM x 14 MINUTES

1 Push Jerk  + 2 Split Jerk


EMOM x 15 MINUTES

0 - 5

10 sHSPU

6 - 10

5 Burpee MU

11 - 15

10 C2B + 10 GHDs

Comment

Comment

5/13/19

Workout

5 ROUNDS FOR TIME

500m Row

12 Hang Squat Cleans 135/95

 

Capacity Work  

5 ROUNDS FOR TIME

500m Row

12 DB power clean to Front squat 


BEACH BODY ABS FINISHER

3 SETS

15 Rower Pike-Ups

30 Russian Twists


-Rest as Needed b/t Sets-

 

Homework

CONDITIONING

1. Warm-up

EMOM x 10:00

:30 @ EZ

:20 @ MOD

:10 @ HARD


2. 10 SETS

2:00 @ 10 MIN Bike test PR Pace*

1:30 EZ Pedal (40-50 RPMs)


STRENGTH

Back Squat

10 x 1 @ 10x1


-Rest 2:00 - 3:00  b/t sets-


Single Leg

EMOM x 6 MINUTES

3/3 Pistols @ 31x1



 

Comment

Comment

5/12/19

Workout

"GI JANE"

FOR TIME

100 Burpee Pull-ups


20:00 Hard Cap

 

Capacity Work 

For Time

100 Burpees

20:00 cap

 

Homework

Make up  

or

REST

Comment

Comment

5/11/19

2019 Top Gun Competition!

All normal classes are canceled  

Come cheer on all the competitors! 

Comment

Comment

5/10/19

Strength/Skill

FRONT SQUAT & PUSH PRESS

ON A 15:00 RUNNING CLOCK...

Build to 3RM Front Squat


-Rest 3 minutes


ON A 10:00 RUNNING CLOCK...

Build to 3RM Push Press


Workout

AMRAP x 5 MINUTES

50 Air Squat

25 Hand Release Push-ups*

50 Plate Ground to Overhead (45/25)|(25/15)


*Feet Elevated on Plate

Capacity Work 

AMRAP x 5 MINUTES

30 Air SquatS

15 Push Ups to Target  

30 Plate Ground to Overhead 25/15

 

Homework

SNACK WORK

2 ROUNDS 

50' Front Rack KB Carries

50' Walking Lunges

 

3 SETS

10 DBalls Over Shoulder

:30 Hanging L-sit Hold

10/10 Single Leg DB RDLs

-Rest 2:00 b/t sets-


ACCESSORY

5:00 Wall Sit*


*Every time you break 20 Glute Bridge-Ups

 

CONDITIONING

3 SETS (85%)

50/35 Cal Row

50/35 Cal Bike

50/35 Cal Ski


-Rest 5:00 b/t sets- .


STRENGTH

Every 1:00 x 10 SETS

1 Hang Power Snatches + 1 Power Snatch*


EVERY :15 x 32 SETS

1 Squat Snatch @ 75% of 1RM Power Snatch


*Start light and build each set

 

Comment

Comment

5/9/19

Workout

5 ROUNDS FOR TIME

300m Run

15 Russian Kettlebell Swings 70/55

3 Rope Climbs


*20:00 Cap

Capacity Work

5 ROUNDS FOR TIME

300m Run

15 Russian Kettlebell Swings 

6 Single Ring Rows

 

FINISHER

NOT FOR TIME

100 DB Glute Bridge-Ups


*Every 20 Reps, Perform 10 Chin-ups

 

Homework

Make up  

or  

REST

Comment

Comment

5/8/19

Workout

"FIGHT GONE BAD"

3 ROUNDS FOR MAX REPS

1:00 Wall Ball

1:00 Sumo DL High Pull 75/55

1:00 Box Jump 20"

1:00 Push Press

1:00 Cal Row

Rest 1:00 b/t rounds

 

Capacity Work

3 ROUNDS FOR MAX REPS

1:00 Wall Ball

1:00 Sumo DL High Pull with KB

1:00 Box Jump or step up

1:00 DB Push Press

1:00 Cal Row

Rest 1:00 b/t rounds

 

BEACH BODY ABS FINISHER

3 SETS NOT FOR TIME

:30 Left Plank (Elbow)

15 Ab Mat Sit-ups

:30 Right Plank (Elbow)

15 AbMat Sit-ups


-Rest 1:00 b/t Sets-

 

Homework

CONDITIONING

1. Warm-up

EMOM x 10:00

:30 @ EZ

:20 @ MOD

:10 @ HARD


2. 8 SETS

2:00 @ 10 MIN Bike test PR Pace*

1:30 EZ Pedal (40-50 RPMs)


3. Cool-down

5 - 10 MINUTES Walk in Sun


STRENGTH

8 SETS

Deadlift x 4 @ 2111


-Rest 2:00 b/t sets-


Every 1:00 x 10 SETS

2 Hang Power Cleans + 3 TNG Power Cleans*


EVERY :15 x 32 SETS

1 Power Clean @ 85% of 1RM PC


*Start light and build each set

Comment

Comment

5/7/19

Strength/Skill

ON A 15:00 RUNNING CLOCK...

Build to Set of 3 Touch-N-Go Power Snatch


*Moderate-Heavy Loading


Workout

"POWER PLUS AMANDA"

11-9-7-5

Power Snatch 95/65

Bar Muscle-Up


15:00 Hard Cap

Capacity Work 

12-10-8-6

Alt. DB snatch

Burpee Ring Row  

 

Homework

 CONDITIONING

30:00 - 40:00 Run (70%)


STRENGTH/GYMNASTICS

3 Rounds

2/2 TGU

5/5 Single arm ring rows

3 As high as possible box jumps


EMOM x 12 MINUTES

2 Push Jerks  + 1 Split Jerk


Every :10 x 60 SETS

1 sHSPU

 

AMRAP x 8 MINUTES

4 Burpee MU

50' - 75' HSW

Comment

Comment

5/6/19

Workout

AMRAP x 25 MINUTES

400m Run

25/20 Cal Bike

20 Barbell Good Morning*

15 Strict Sit-up

 


SUNS OUT, GUNS OUT FINISHER

3 SETS FOR MAX REPS

DB Deficit Push-ups

DB Bent Over Row

DB Hammer Curl


-Rest as Needed b/t Sets-

 

Homework

 CONDITIONING

1. Warm-up

10 MINUTES @ EZ pace


2. 8 SETS

3:00 Row  @ (3K PR Pace)

-Rest 2:00 b/t Sets-


STRENGTH

Back Squat

8 x 2 @ 20x1


-Rest 2:00 - 3:00  b/t sets-


3 SETS

50' DB Front Rack Lunges (Tough)

-Rest 1:00 b/t sets-

 

Comment

Comment

5/5/19

Workout

"THE CINCO"

5 ROUNDS FOR TIME

5 Hang Power Clean (155/105)|(115/75)

5 Front Squats

5 Thrusters

5 Shoulder to Overhead

5 Strict HSPU

 

 Capacity Work

5 rounds for time  

5 DB hang power clean

5 DB front squat

5 DB thruster

5 DB shoulder to overhead

5 push ups  

Homework

Make Up  

or

REST

Comment

Comment

5/4/19

Workout

EVERY 1:30 FOR 10 SETS

Run 100m

3 Heavy Deadlift (Athlete Choice)

Max Burpee Over Bar in Remaining Time


-Rest 1:30 b/t Sets-


PUMP SESH

5 SETS NOT FOR TIME

10 DB Hammer Curls

10 DB Bicep Curls

10 DB Strict Press

10 DB Deficit Push-Ups


-Rest as Needed b/t Sets-


*If you can't hit all 5 sets, get as many as you can!

 

Homework

 SNACK WORK

For Time

50 Goblets Squats (Heavy)

50 DB Box Step Overs

50 GHDs

 

REST

 

For Time 

50 DB Strict Presses (light)

50 Strict Pull-ups

50 Bench Presses (moderate)

50 Ring Rows

 

 CONDITIONING

With A Partner...


50 Deadlifts (155/105)

50 WB (20/14)

50 Hang Power Cleans

50 WB (20/14)

50 Push Jerks 

50 WB (20/14)


*Break up movements however!


GYMNASTICS

1. Warm-up

10 MINUTES

Practice free standing handstand hold


2. EMOM x 30 MINUTES

0-10

1 Rope Climb Every :20


11-20

4 MU With a 14# Vest

21-30

6 C2B + 10 Push-ups

Comment

Comment

5/3/19

Workout

I. ON A 20:00 RUNNING CLOCK

Build to 5RM Back Squat

Capacity Work

Backsquat 5x5 across

-Rest 5 minutes-


II. AMRAP x 2 MINUTES

Max Calorie Bike


Homework

 CONDITIONING

4 SETS (85%)

30 Cal Ski

30 Cal Row

400m Run


-Rest 3:00 b/t sets-


STRENGTH

Every 1:30 x 10 SETS

1 Below the Knee Hang Power Snatches + 2 Power Snatches*


EVERY :20 x 30 SETS

1 Power Snatch @ 75% of 1RM Power Snatch


*Moderate weight. Make them snappy and fast.

Comment

Comment

5/2/19

Workout

DOUBLE EMOM

EMOM x 10 MINUTES

MIN 1 -- AMRAP of 4 DB Alt. Lunges + 4 DB Deadlifts (light)

MIN 2 -- Row or Bike, Moderate Effort


-Rest 3:00-


EMOM x 10 MINUTES

MIN 1 -- AMRAP of 4 Air Squat + 4 DB Push Press (light)

MIN 2 --  Row or Bike, Moderate Effort


FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Sampson (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

 

Homework

Make up  

or

REST  

Comment

Comment

5/1/19

Workout

I. ON A 12:00 RUNNING CLOCK...

Run 1 Mile then in Remaining Time Max Meters on Rower or Max Distance on Bike


-Rest 6 minutes


II, AMRAP x 12 MINUTES

4 Strict Pull-ups

8 Hand Release Push-ups

12 Sit-ups

Capacity Work

AMRAP x 12 MINUTES  

4 Tough Ring Rows

8 Push ups to Object

12 Sit ups  

Homework

 SNACK WORK

Bench Press

6 x  4 - 5

20x1

75% - 80% of 1RM

Rest 3:00


3 Sets

10 Barbell Pendlay Rows


-Rest 1:00 b/t Sets-

 

 CONDITIONING

1. Warm-up

EMOM x 10:00

:30 @ EZ

:20 @ MOD

:10 @ HARD


2. 14 SETS

2:00 @ 10 MIN Bike test PR Pace*

2:00 Rest


3. Cool-down

5 - 10 MINUTES Walk in Sun

STRENGTH

5 SETS

Deadlift x 8 @ 3111


-Rest 2:00 b/t sets-


Every 1:30 x 10 SETS

1 High Hang Power Clean + 2 Hang Power Cleans + 3 TNG Power Cleans


EVERY :20 x 30 SETS

1 Power Clean @ 80% of 1RM PC


*Moderate. Make them snappy and fast.

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource