CFLT Workout of the Day

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5:30 AM,  8 AM, 9 AM EVERYDAY.     5:15 PM    TUESDAY – WEDNESDAY –  THURSDAY

Some Saturdays…check weekly schedule here to see if Saturday is posted.

CrossFit Lake Tahoe    est. 2006

Friday    February 24, 2017

Warm – Up

Burgener Skill Transfer – Clean Grip

Mobility

Mobility Chart #5  &  banded rear pull shoulder

Strength

Hang Squat Clean Ladder    @60% of 1 RM or heavier than last Thursday    (cap at 10)

Metabolic Conditioning

gonna hang loose on this one until 17.1 is announced Thursday night at 5pm pacific

Thursday    February 23, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    5+ strick “chin-ups” (palms underhand)  &  10 step squat walk

Mobility

Mobility Chart #6  &  roll lats.

Strength

Back Squat    work to best 5 reps.  (no time or set limit)

Metabolic Conditioning

AMRAP 4 minutes:
30 DU or 60 singles
15 KB swings (American)
Rest 2:00
AMRAP 4 minutes:
30 DU or 60 singles
10 KB swings (Russian)
Rest 2:00
AMRAP 4 minutes:
30 DU or 60 singles
5 KB Sumo Deadlift High Pull

the KB weight goes up each series

Wednesday    February 22, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    20 mountain climbers  &  20 AbMat

Mobility

Chest openers  &  Mobility Chart #5

Strength

Bench Press    10 rep. with “wobble.    5 – 6 sets

Metabolic Conditioning

5 rounds for time of:
16 Cal Bike
16 Med. Ball Squat Cleans over the shoulder

Tuesday   February 21, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    16 single arm alternating KB Swing  &  10 Step Lunge with same KB

Mobility

Pigeon  &  Backpack

Strength

Deadlift    5 – 5 – 5 – 5 – 5

Metabolic Conditioning

For Time:

Row 300 m.    3 rounds of “Cindy”

Row 400 m.    2 rounds of “Cindy”

Row 500 m.    1 round of “Cindy”

___________________________________________

Friday  February 17, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 KB Romanian Deadlifts for range  &  10 slow DB Flyes

Mobility

Banded Lateral Shoulder  &  Roller to Posterior Chain

Strength & Metabolic Conditioning

 Timothy Davis

In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device.

  • Deadlifts, 12 reps
  • Hang power cleans, 9 reps
  • Push jerks, 6 reps

 

Rx.=155#

5 rounds for time

Thursday   February 16, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    25 Russian Twists  &  :30 sec. plank hold

Mobility

Mobility Chart #1  &  arm grinders

Strength

Hang Squat Clean Ladder    @50% of 1 RM    (cap at 10)

Metabolic Conditioning

For Time:

200 double-unders (scale=singles)

At the beginning of each minute perform 5 squats.

150 double-unders

At the beginning of each minute perform 4 push ups.

100 double-unders for time.

At the beginning of each minute perform 3 pull ups.

Wednesday  February 15, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    :30 second jump rope  &  :30 second AbMat

Mobility

Mobility Chart #6  &  grind arms

Strength

Front Squat    find your bet 1Rm for the day

Metabolic Conditioning

A.M.R.A.P. 12 minutes of:

25′ DB overhead walking Lunges

8 Pull Ups

Tuesday   February 14, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    16 single arm alternating KB Swing  &  8 pause goblet squats (2 seconds)

Mobility

Pigeon  &  Backpack

Strength

Bench press    work to your 1RM for the day

Metabolic Conditioning

E.M.O.M. 15 minutes (4 rounds) for reps and calories do:

Cal Bike / Row

Shoulder to Overhead

Cal Row / Bike

minute rest

Monday  February 13, 2017

Warm – Up

Burgener Warm Up

Mobility

Mobility Chart #5 (banded)  &  banded lateral shoulder

Metabolic Conditioning

“DIANE”  from clock start 0:00 – 7:00

21 – 15 – 9  rep. rounds of:
Deadlift
Handstand Push Ups

 Strength

from clock 7:00 – 17:00

Work to your best Hang Power Snatch

___________________________________________________

Friday  February 10, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 DB Shoulder flyes  &  :30 Plank

Mobility

Banded Lateral Shoulder  &  Roller to Posterior Chain

Strength

working horizontal  every 90 seconds do:

Shoulder Press    4 – 4 – 4 – 4 – 4

Push Press            3 – 3 – 3 – 3 – 3

Push Jerk              2 – 2 – 2 – 2 – 2

Metabolic Conditioning

Badger

3 rounds for time of:
Squat cleans, 30 reps
30 pull-ups
Run 800 meters

will work on modifications to volume and ice

Thursday   February 9, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    25 Russian Twists  &  15 Push Ups

Mobility

Mobility Chart #1  &  arm grinders

Strength

Power Cleans    E.M.O.M.    @70%    8-7-6-5-4-3-2-1

Metabolic Conditioning

For time:
6 Push Ups
9 squats
3 Rope Climbs

9 Push Ups
12 squats
2 Rope Climbs

12 Push Ups
15 squats
1 Rope Climb

Wednesday  February 8, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    :30 second jump rope  &  :30 second AbMat

Mobility

Mobility Chart #5  &  grind arms

Strength

Front Squat    2 reps. E.M.O.M. x 8 minutes    hit your 90% by 4th set

Metabolic Conditioning

A.M.R.A.P. 18 minutes of:
30 D.B. Push Jerks
15  Squat Jumps
20 Cal Row
10 Burpees

Tuesday   February 7, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    16 single arm alternating KB Swing  &  8 pause goblet squats (2 seconds)

Mobility

Pigeon  &  Backpack

Strength

Bench press    2 reps    E.M.O.M. x 8 minutes    hit your 90% by 4th set

Metabolic Conditioning

Three 3-minute rounds with a 1 minute break each round of:
Front squats, 10 reps
10 box jumps
Sumo Deadlift High Pull, 10 reps.

—–

you can scale this with a Kettlebell

This will be an A.M.R.A.P.     each round – pick up where you left off from previous round.

Monday  February 6, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    10 pause squat jumps  &  5 slow pull ups and negative

Mobility

Mobility Chart #5 banded  &  chest openers on the wall

Metabolic Conditioning

Annie”  from clock start 0:00 – 10:00

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

 Strength

from clock 10:00 – 20:00

Work to your best Squat Snatch  (quality)

—–

you will have two different scores for the day

you may pre-set up your bar to your first snatch

________________________________________________________________

Saturday   February 4, 2017    0800 – 0930    Open Gym Feel

…t.b.a…

Friday  February 3, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    10 KB Romanian Deadlifts  &  8 PVC pause Squat snatch

Mobility

Mobility Chart #6  and total calf/ankle

Strength

Work to a 1 rep. Deadlift   using 2 reps E.M.O.M.

Metabolic Conditioning

4 rounds for time of:
Alternating D.B. power snatches, 20 reps
50 double-unders

Thursday  February 2, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    10 step lunge – twist  &  5 “strict pull ups”

Mobility

Mobility Chart #3 & #1  and banded trap release

Strength

Find a 1RM strict shoulder press    barbell taken from the ground

Metabolic Conditioning

15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots
D.B. thrusters

Wednesday  February 1, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    10 pause squat jumps  &  up to 20 second handstand hold

Mobility

Mobility Chart #6  &  10 Banded “I”  “T”  “Y”

Strength

Clean & Jerk    E.M.O.M.    4 x 65%    4 x 75%    4 x 85%

Metabolic Conditioning

21-15-9:
Squat Snatch (rx.=95/65)
(rx.=C2B) Pull-Ups

Tuesday  January 31, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    :30 second jump rope  &  :30 second AbMat

Mobility

Mobility Chart #5  &  grind arms

Strength

Front Squat    find 3R.M.

Metabolic Conditioning

For Time:
Double-unders   50 – 40 – 30 – 20 – 10
Handstand Push Ups  10 – 8 – 6 – 4 – 2

Monday  January 30, 2017

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:  10 push ups  &  10 Goblet squats

Mobility

Chest Opener  & Roll Hammies

Strength & Metabolic Conditioning

For time:
Row 500 meters
DB Bench press, 30 reps
Row 1000 meters
DB Bench press, 20 reps
Row 2000 meters
DB Bench press, 10 reps

go heavier on each DB bench set

——————————————————————————————————————————————

Friday  January 27, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    12 step Lunge-Twist  &  6 Double push up burpee

Mobility

Mobility Chart #1, #3, #4

Strength  &  Metabolic Conditioning

Tiff  (modified for weather)

On a 25-minute clock:
Row 2000 meters
Then perform as many rounds as possible of:
11 (chest-to-bar) pull-ups
7 hang squat cleans (BB or DB)
7 push presses (BB or DB)


United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

Thursday  January 26, 2017

Warm – Up

Tabata AbMat to 100 reps

Mobility

Grounded chin up bar hang  &  chest openers on the mat

Strength

2 Overhead squats from the ground    E.M.O.M. x 8    up to 75% of 1RM overhead squat

Metabolic Conditioning

Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 squats

Wednesday  January 25, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    2 lap walking push up through agility ladder  &  12 KB Romanian Deadlifts

Mobility

Sit and Reach  &  roll upper back

Strength

Deadlift    2 rep. E.M.O.M. x 10 minutes reaching 90% by 5th minute

Metabolic Conditioning

5 rounds for time of:
Row 800 meters
Goblet Squat 12 reps
KB sumo deadlift high pulls 16 reps

Tuesday  January 24, 2017

Warm – Up

Tabata Double Unders (5 minutes)

Mobility

Mobility Chart #2  &  “Pigeon”

Strength

Dumbell Shoulder Press    2 reps E.M.O.M. x 10 minutes (go near max. heavy)

Metabolic Conditioning

Complete as many rounds as possible in 12 minutes of:
20 AbMat sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

(Rx.60#/35#)

Monday   January 23, 2017 (transfered to tomorrow – weather)

Warm – Up

Tabata Double Unders (5 minutes)

Mobility

Mobility Chart #2  &  “Pigeon”

Strength

Dumbell Shoulder Press    2 reps E.M.O.M. x 10 minutes (go near max. heavy)

Metabolic Conditioning

Complete as many rounds as possible in 12 minutes of:
20 AbMat sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

(Rx.60#/35#)

Saturday   January 21, 2017    0800 – 0930    Open Gym Feel

1.)    Clean & Jerk    E.M.O.M.    4 x 65%    4 x 75%    4 x 85%

2.)    5 rounds for time of:

5 Deadlifts @ 75%

10 Handstand Push Ups

10 Overhead Walking Lunges @ 55% (of 1RM snatch)

10 Box Jumps

3.)    4 rounds of: 30 Double Unders  &  30 AbMat or 15 GHD

Friday   January 20, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    2 lap walking push up through agility ladder  &  12 Lunge-twist

Mobility

Banded Lateral Shoulder  &  Mobility Chart #6

Strength

Front Squat    5 – 5 – 5 – 5 – 5    to 5RM

Metabolic Conditioning

For Time    21 – 18 – 15 – 12 – 9 – 6 – 3 of:

Kettlebell Swings

Sumo Deadlift High Pull (same KB)

Goblet Squat (same KB)

Thursday   January 19, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    20 single arm alternating KB Swing  &  5 strict pull ups

Mobility

Box Pigeon  &  Backpack

Strength

Bench press    3 – 3 – 3 – 3 – 3    to 3RM

Metabolic Conditioning

A.M.R.A.P. 15 minutes of:

15 Cal. Row  & 10 Box over Burpees

Wednesday  January 18, 2017

Warm – Up

Burgener Warm Up

Mobility

Chin up bar chest openers  &  Mobility Chart #5

Strength

Squat Snatch + 2 Overhead Squats

Metabolic Conditioning

A.M.R.A.P. 18 minutes of:

30 Double Unders

20 AbMat

10 Ring Dips

Tuesday   January 17, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    12 KB Romaqnian Deadlifts  &  12 Rolling Get Ups

Mobility

Sit and reach  &  Banded trap release

Strength

Deadlift   3 – 3 – 3 – 3 – 3    to 3RM

Metabolic Conditioning

 5 Rounds for Time of:

10 Overhead squats @ 50%

10 Pull Ups

10 Push Ups

Monday   January 16, 2017    Holiday Schedual    0800-1000

Warm – Up

Burgener Warm Up

Mobility

Mobility Chart #2  &  #5

Strength

Shoulder Press    work to best 3 reps.

Metabolic Conditioning

Amanda

9-7-5 reps for time of:
Muscle-ups
S135-lb.) squat snatches

scaling and alternative movements done in class – such as ring dips for muscle ups

Saturday   January 14, 2017    0800 – 0930    Open Gym Feel

1.)    Work to a moderately heavy 1 rep. Thruster

2.)    5 Rounds for time of;    35 Double Unders and 25 AbMat (15 GHD)

3.)    13.1    A.M.R.A.P. in 17 minutes

40 Burpees

45# Snatch, 30 reps

30 Burpees

75# Snatch, 30 reps

20 Burpees

100# Snatch, 30 reps

10 Burpees

120# Snatch A.M.R.A.P.

Friday   January 13, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    25 Russian Twists  &  15 Push Ups

Mobility

Mobility Chart #1  &  arm grinders

Strength

Power Cleans    E.M.O.M.    @70%    8-7-6-5-4-3-2-1

Metabolic Conditioning

Alexander

5 rounds for time of:
31 front squats (modification)  (Rx.=95# lb.)
12 power cleans  (Rx.=185 lb.)

Thursday   January 12, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    :30 jumping ring dips  &  5 negative pull ups (4 seconds)

Mobility

Mobility Chart #4  &  #3

Strength

Back Squat find your new 1RM

Metabolic Conditioning

5 rounds for time of::
15 Burpees
50 Double-unders

Wednesday  January 11, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:

Mobility

Mobility Chart #6  &  mat chest openers

Strength

Bench Press    5 – 5 – 5 – 5 – 5    work to @ 85%

Metabolic Conditioning

Individual or team    for time    21-18-15-12 of:
Bike for Cals
Toes to Bar

Tuesday   January 10, 2017

Warm – Up

Burgener warm Up

Mobility

Mobility Chart #5  &  BackPack chest openers

Strength

Overhead Squat    2 reps E.M.O.M. x 8 minutes    go heavy “90%” for good full range

Metabolic Conditioning

AMRAP 15:
20 Wallballs (Rx.=20/14#)
10 Power Snatch (Rx.=75/55#)
5 Ring Dips (Rx.=Muscle-ups)

Monday   January 9, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    :30 second alternating single arm KB swing to overhead  &  20 calf press

Mobility

Mobility Chart #2  &  #5

Strength  &  Metabolic Conditioning

“ANGIE” .80

80 Pull Ups

80 Push Ups

80 Sit Ups

80 Squats

_____________________________________________________

Friday   January 6, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    10 ring dips  &  20 calf press

Mobility

Mobility Chart #5  &  Sit and Reach

Strength

Deadlift    establish a 5 rep. number

Metabolic Conditioning

“NICK”    12 rounds for Time of:

10 DB Hang Squat Cleans

6 Handstand Push Ups (Rx. on same DB’s)

Thursday   January 5, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    12 pause Superman  &  12 Hollow Rocks

Mobility

Backpack chest – Delt opener  &  total calf – ankle

Strength

Shoulder Press    establish a 5 rep. number

Metabolic Conditioning

4 one minute rounds for reps of:

Pull – Ups

Ring Dips

Box Jumps

Rest

Wednesday   January 4, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    15 KB Romanian Deadlifts  &  15 AbMat

Mobility

Mobility Chart #1 – #3  &  Banded posterior shoulder release

Strength

Clean & Jerk    find your 1RM

Metabolic Conditioning

For Time:

21 DB Thrusters    42 Double Unders

18 DB Thrusters    36 Double Unders

15 DB Thrusters    30 Double Unders

12 DB Thrusters    24 Double Unders

Tuesday   January 3, 2017

Warm – Up

E.M.O.M. x 8 minutes alternating do:    15 Jumping Jacks  &  8 squat – broad jumps

Mobility

Mobility Chart #6  &  #2

Strength

Back Squat    2 reps    E.M.O.M. x 8 minutes    work to 90% by 4th set

Metabolic Conditioning

For Time:

20 Cal. Row    10 alternating DB Snatch

20 Cal. Row    8 alternating DB Snatch

20 Cal. Row    6 alternating DB Snatch

if you can squat snatch it – do it

Monday   January 2, 2017

Warm – Up

Tabata Double Unders

Mobility

Chest Openers  &  Banded Trap Release

Strength

Bench Press    8 – 8 – 8 – 8 – 8

Push Ups         4 – 4 – 4 – 4 – 4

Metabolic Conditioning

6 Rounds for Time of:

21 Push Press

15 Sumo Deadlift High Pull

9 Toes to Bar

____________________________________

Friday  December 30, 2016

Warm – Up

Tabata Double Under

Mobility

Mobility Chart #1 & #4

Strength

E.M.O.M. x 6 minutes do 3 reps of Overhead Squat  working to 75% at most

Metabolic Conditioning

Nick

12 rounds for time of:
(45-lb.) dumbbell hang squat cleans, 10 reps
6 handstand push-ups (on dumbbells)

if you have been doing handstand holds…increase to 25 seconds

Thursday  December 29, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 Lunge-Twist  &  10 pause Superman

Mobility

Sit and Reach  &  chest openers

Strength

Romanian Deadlifts    10 – 10 – 10 – 10  &  Good Mornings    10 – 10 – 10 – 10

Metabolic Conditioning

A.M.R.A.P.  12 minutes of:

10 Toes to Bar

8 Push Ups

6 Sumo Deadlift High Pull  (95#/65#)

Wednesday  December 28, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 DB Shoulder flyes  &  :30 Plank

Mobility

Banded Lateral Shoulder  &  Roller to Posterior Chain

Strength

working horizontal  every 90 seconds

Shoulder Press    4 – 4 – 4 – 4 – 4

Push Press            3 – 3 – 3 – 3 – 3

Push Jerk              2 – 2 – 2 – 2 – 2

Metabolic Conditioning

5 Rounds for time of:

Row 500 m

40 AbMat

20 Overhead Plate Lunge

Tuesday  December 27, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 KB Romanian Deadlifts  &  10 Jumping Pull Ups

Mobility

Banded Trap release  &  Mobility Chart #2

Strength

Power Clean & Jerk    2 reps    E.M.O.M. x 8

Metabolic Conditioning

15 Bar Over Burpees  &  5 Sumo Deadlifts

12 Bar Over Burpees  &  4 Sumo Deadlifts

9 Bar Over Burpees  &  3 Sumo Deadlifts

6 Bar Over Burpees  &  2 Sumo Deadlifts

3 Bar Over Burpees  &  1 Sumo Deadlifts

Monday  December 26, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 lateral box overs  &  10 control kip swings

Mobility

Mobility Chart #3  &  wrist openers

Strength

Back Squat    3 – 3 – 3 – 3 – 3    work to previous 3RM or 90% of 1RM

Metabolic Conditioning

For Time:

“ANNIE”  50 & 40  (double unders & AbMat)

“ISABEL”  (30 snatch)

“ANNIE”  20 & 10

Saturday    December 24, 2016

12 DAYS OF CHRISTMAS W.O.D. – Door open at 8, warm up, get movin’!!!

1  D.B. Squat Clean Thruster

2  Strict Handstand Push Ups

3  Box Over (holding D.B.’s)

4  Strict Pull Ups

5  D.B. Push Press

6  Toes to Bar

7  D.B. Front Squats

8  Jump Squats

9  Clapping Push Ups

10  Step Lunge (holding D.B.’s)

11  “V” Ups

12  Calorie Row

Like the song: 1,  2-1,  3-2-1,  4-3-2-1,  5-4-3-2-1…

“Content subject to change if management finds another idea dummer then this one”    

Friday   December 23, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 hand release push ups  &   10 box Pistol trainers

Mobility

Back pack chest opener  &  Mobility Chart #5 banded

Strength

Bench Press    work to 1RM

Metabolic Conditioning

A.M.R.A.P. in 2 minutes each – rest 1 minute – 1 minute each

single arm KB swing alternating

Ring Push Ups

Pistols

Thursday  December 22, 2016

Warm – Up

Burgener Warm Up

Mobility

Lateral lunge hip opener  &  PVC bar pass through

Strength

E.M.O.M. x 6 minutes do 3 reps of 1 Snatch Balance + 1 Overhead Squat  working to 70% at most

Metabolic Conditioning

For Time    5 – 4 – 3 – 2 – 1 reps of:

Deadlift

Clean

Front Squat

Push Press

Back Squat

E.M.O.M. 3 bar over burpees

Wednesday  December 21, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    :30 second jump rope  &  10 pause jump squat

Mobility

Pigeon  &  wrist openers

Strength

Deadlift    work to a 1RM    only try to best your previous “by an inch”

Metabolic Conditioning

For Time:
15-12-9:
Squat Cleans
Ring Dips
– rest 2 minutes –
12-9-6:
Squat Cleans
Ring Dips
– rest 1 minute –
9-6-3 reps
Squat Cleans
Ring Dips

Tuesday  December 20, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 DB shoulder fly  &  :30 plank

Mobility

Mobility Chart #2  &  Banded trap

Strength

working horizontal  every 2 minutes

Shoulder Press    3 – 3 – 3 – 3 – 3

Push Press            3 – 3 – 3 – 3 – 3

Push Jerk              3 – 3 – 3 – 3 – 3

Metabolic Conditioning

3 Rounds:
40 Double Unders
10 Handstand Push Ups
10 Toes 2 Bar

Monday   December 19, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 hand release push ups  &  20 hollow rock

Mobility

total calf/ankle  and  roll posterior chain

Strength  &  Metabolic Conditioning

For time:
1 Round of Eva
2 Rounds of Kelly
1 Round of Eva

1 Round Eva = 800m Run/Row, 30 KB Swings, 30 Pull-ups
1 Round Kelly: 400m Run/Row, 30 Box Jumps/Steps, 30 Wallballs

any meter row can also be done with calories on Airdyne where 30 cal. = 400 meters

Friday   December 16, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 ring rows  &  12 lunge twist

Mobility

chest openers  &  “frog stretch”

Strength  &  Metabolic Conditioning

Sean

Ten rounds for time of:
11 Chest to bar pull-ups
Goblet Squats, 22 reps (modification)

Thursday   December 15, 2016

Warm – Up

100 AbMat on Tabata clock

Mobility

Mobility Chart #5  &  #3

Strength

Back Squat    5 – 5 – 5 – 5 – 5    work to previous 5RM or 85% of 1RM

Metabolic Conditioning

For time    25-500-25  /  20-400-20  /  15-300-15 of:
wall-ball shots
meter row
KB Swings

Wednesday   December 14, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 hand release push ups  &  15 calf press

Mobility

Back pack chest opener  &  Pigeon

Strength

Bench Press    2reps    E.M.O.M. x 8 min.    last 4 sets @ 90%

Metabolic Conditioning

For time:
20-calorie bike
Clean and jerks, 20 reps
40 Double Unders

Tuesday  December 13, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 KB Romanian deadlifts  &  :30 plank

Mobility

Roll posterior chain  &  Banded trap release

Strength

Deadlift    2reps    E.M.O.M. x 8 min.    last 4 sets @ 90%

Metabolic Conditioning

21-18-15-12-9-6-3 reps for time of:
AbMat sit-ups
Shoulder presses    (Rx.95#/65#)

Monday  December 12, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    16 long step lunges  &  16 ring rows

Mobility

banded lateral shoulder  &  Mobility Chart #6

Strength

Shoulder press    5 – 5 – 5 – 5 – 5 @ 85% by last set

Metabolic Conditioning

A.M.R.A.P. 20 minutes of:

2 rounds “Cindy”    5 pull up – 10 push ups – 15 squats

1 round D.T.    12 deadlifts – 9 power clean – 6 push press

________________________________________________________

Friday  December 9, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 high box steps for range  &  15 deep calf press

Mobility

Mobility Chart #4  &  chest openers on mat

Strength & Metabolic Conditioning

Manuel

5 rounds of:
3 minutes of rope climbs (sub ring rows)
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters (sub jump rope for weather)

(likely modification includes 2 minute rounds with 2 minute rest between rounds)

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family

Thursday   December 8, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    roll quads  &  banded shoulder

Mobility

Banded Trap release  &  Mobility Chart #2

Strength

Power Clean & Jerk    3 – 3 – 3 – 3 – 3 reps    use previous 3Rep C&J as a guideline for progress

Metabolic Conditioning

50-40-30-20-10 reps for time of:
AbMat sit-ups

Kettlebell swings – single arm alternating

Calories Airdyne

Wednesday   December 7, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    2 “hop scotch” through agility ladder  &  chin up bar chest openers

Mobility

Mobility Chart #5  &  grind arms

Strength

Front Squat    to 1 rep. max.

Metabolic Conditioning

BSU (modified)

3 rounds for time of:
10 D.B. Thrusters
15 muscle-ups or ring dips
20 D.B. alternating power snatches

Tuesday   December 6, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    20 Russian twists  &  20 Donkey kicks

Mobility

Mobility Chart #3 & #1  &  grounded chin up bar hang

Strength

Bench Press    3 – 3 – 3 – 3 – 3 reps building to meet or exceed you’re previous 3RM by last set

Metabolic Conditioning

Complete as many rounds as possible in 20 minutes of:
10 (chest-to-bar) pull-ups
20 one-legged squats, alternating
10 box jumps

Monday  December 5, 2016

Warm – Up

Burgener Warm Up

Mobility

Lateral lunge hip opener  &  PVC bar pass through

Strength

E.M.O.M. x 8 minutes do 5 reps of 1 Power Snatch + 1 Hang Squat Snatch  working to 70% at most

Metabolic Conditioning

Diane +

21-15-9 reps for time of:
Deadlifts

Handstand push-ups

 Pulls on Rower for Calories

______________________________________________________

Saturday    December 3, 2016

0730 – 0930   “Open Gym” feel with suggested W.O.D.  “do all / do some / do something else…”

Any Strength or Met Con from the previous week…

  Strength

(The Master WOD)

E.M.O.M. x 5 minutes of:    2 snatch pulls @ 100%    &    E.M.O.M. x 8 minutes of:    1 power snatch + 1 hang squat snatch  @70%

Met.Con. Training:  

E.M.O.M. x 28 minutes (The Master WOD);

13 Box Jumps

2 – 4 Ring or Bar muscle-ups

:30 seconds strict Pull-ups

15 Heavy Russian K.B. Swings

Friday  December 2, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    15 light snatch drops  &  15 KB Romanian deadlift

Mobility

Roll posterior chain  &  Mobility Chart #2

Strength

Deadlift    3 – 3 – 3 – 3 – 3    meet or exceed you’re previous 3RM by last set

Metabolic Conditioning

4 rounds for time of:
25 Toes 2 Bar  – or –  Toes 2 KB
25 Wallballs (20/14#)
25 Ball Slams

Thursday  December 1, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    20 calf press  &  lateral push-ups through agility ladder

Mobility

banded lateral shoulder  &  Mobility Chart #6

Strength

Find your best 1 rep Dumbbell push press

Metabolic Conditioning

10 rounds of:
30 seconds of pistols
Rest 30 seconds
30 seconds of  dumbbell alternating hang snatch
Rest 30 seconds

Wednesday   November 30, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 hand release push ups  &  15 calf press

Mobility

Banded Trap release  &  Mobility Chart #2

Strength

Power Clean & Jerk    5 – 5 – 5 – 5 – 5    use previous 5Rep C&J as a guideline for progress

Metabolic Conditioning

Complete as many rounds as possible in 15 minutes of:
40 double-unders
20 Ring Rows
20 lateral box overs

Tuesday   November 29, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 side lunges  &  10 broad jumps

Mobility

Mobility Chart #3 & #1    roll forearms

Strength

Front Squat    2 reps.    E.M.O.M. x 8 minutes   90% or a reasonable amount working with 1 or 2 other partners

Metabolic Conditioning

21-15-9 reps for time of:
Deadlifts
Burpees, jumping over the barbell

Monday   November 28, 2016

Warm – Up

Tabata Double Under 6 minutes

Mobility

Sit and Reach  &  total calf

Strength  &  Metabolic Conditioning

“Cyber Monday Deal”

1000 m Row    5 rounds of “Cindy”    50 AbMat

800 m Row    4 rounds of “Cindy”   40 AbMat

600 m Row    3 rounds of “Cindy”    30 AbMat

400 m Row    2 rounds of “Cindy”    20 AbMat

____________________________________________________________________________

Friday   November 25, 2016

Holiday hours 8 a.m. until done (about an hour +)

Warm – Up

5 minutes Airdyne @ “warm-up” effort – 50 low box step overs for agility – max. supine Russian twists (how long can you hold the position?)

Mobility

Mobility Chart #5 – #6 – #2

Strength  &  Metabolic Conditioning

AIR FORCE    For Time:

20 Thrusters

20 Sumo Deadlift High Pull

20 Push Jerks

20 Overhead squats

20 Front Squats

Rx. = 95# / 65#

Bonus post Thanksgiving calorie burn:    rest 2 minutes then 15 reps each – rest 1 minute then 10 reps each

Thursday   November 24, 2016

Thanksgiving Holiday hours 8 a.m. until done (about an hour +)

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    15 KB Romanian Deadlifts  &  15 “light barbell” Good Morning

Mobility

Mobility Chart #1-#3-#4

Strength & Metabolic Conditioning

“THANKSGIVING DINNER EATING PREP”

Like last week with gymnastic/bodyweight movements

With a running clock – for total reps:
0:00-10:00
1000 meter Row
Max. Air Squats
10:00-12:00    rest
12:00-22:00
1000 meter Row
Max. AbMat
22:00-24:00    rest
24:00-34:00
1000 meter Row
Max. Push Ups

Wednesday   November 23, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 hand release push ups  &  15 calf press

Mobility

BackPack chest opener  &  Pigeon

Strength

Bench Press    5 – 5 – 5 – 5 – 5    meet or exceed you’re previous 5RM by last set

Metabolic Conditioning

For time:
30 Pull-ups
30 MedBall Lunges
20 Pull Ups
20 MedBall Lunges
10 Pull Ups
10 MedBall Lunges

Tuesday   November 22, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 partner sit-up med-ball pass  &  20 partner med-ball twisting pass

Mobility

Banded shoulder  &  roll posterior chain

Strength

Overhead Squat    2 reps.    E.M.O.M. x 8 minutes   90% or a reasonable amount working with 1 or 2 other partners (snatch support)

Metabolic Conditioning

Complete as many rounds as possible in 12 minutes of:
10 handstand push-ups
20-Russian K.B. swings
30 single-legged squats, alternating

Monday   November 21, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    20 AbMat  &  16 Mountain Climbers (deep range – slower)

Mobility

Sit and Reach  &  total calf

Strength

Deadlift    5 – 5 – 5 – 5 – 5    meet or exceed you’re previous 5RM by last set

Metabolic Conditioning

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

_____________________________________

Saturday    November 19, 2016

0800 – 0930   “Open Gym” feel with suggested W.O.D.  “do all / do some / do something else…”

Training:    E.M.O.M. x 28 minutes (The Master WOD);

7 Push Press @ 55%

2 – 4 Ring or Bar muscle-ups

13 Box Jumps

Bar Over Burpees

———

MetCon:    10 Rounds for time of (The Master WOD – slightly altered);

12 (reps total) KB or DB alternating Snatch

12 GHD (prone)

may team this one – 10 rounds each

———

Strength:    Barbell Row    5 – 5 – 5 – 5 – 5    snatch grip

Friday   November 18, 2016

Warm – Up

Tabata Double Under

Mobility

Pigeon  &  Banded Traps

Strength

DB Shoulder to Overhead (push-press)    2 reps.    E.M.O.M. x 10 minutes @ 90%

Metabolic Conditioning

For Time:
25 Burpee Box Overs
50 AbMat

20 Burpee Box Overs
40 AbMat

15 Burpee Box Overs
30 AbMat

Thursday   November 17, 2016

Warm – Up

Burgener Warm-up (clean grip) and Skill Transfer (snatch grip)

Mobility

Sit and Reach  &  banded trap  & one of your choice

Strength  &  Metabolic Conditioning

With a running clock – for total reps:
0:00-10:00
800 meter run
Max. Clean & Jerks
10:00-12:00    rest
12:00-22:00
800 meter Run
Max. Power Snatch
22:00-24:00    rest
24:00-26:00
800 meter Run
Max. Thrusters

load barbell so C&J is heaviest and reduce weight each round (example = men’s Rx.: 135#-115#-95#)

may sub rower or Airdyne

Wednesday   November 16, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    15 calf presses  &  10 essentric shoulder flyes

Mobility

Mobility Chart #1 & #3

Strength

Power Clean & Push Jerk    3 reps.    E.M.O.M. x 8 minutes    slightly heavier than last weeks 5 rep

Metabolic Conditioning

Complete as many rounds as possible in 12 minutes of:
8 handstand push-ups
18-calorie row
28 single-legged squats, alternating

Tuesday   November 15, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    12 Prone “jumping jacks”  &  12 “death walk” steps

Mobility

Mobility Chart #2  &  Total Calf/Ankle

Strength

Front Squat    3 – 3 – 3 – 3 – 3

Metabolic Conditioning

Complete as many rounds as possible in 15 minutes of:
16 DB Push Press
12 rolling Get-Ups
8 ring dips

Monday   November 14, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    12 bench lateral jump over  &  20 PVC good morning

Mobility

Mobility Chart #5  &  backpack chest openers

Strength

Dumbbell Bench Press     work up the rack to your best 1RM    (remember the new 2.5# wrist weights)

Metabolic Conditioning

ANGIE 0.75    Tabata clock    for time:

75 Pull Ups

75 Push Ups

75 Sit Ups

75 Squats

______________________________________________

Friday   November 11, 2016

Warm – Up

Tabata AbMat to 100 reps

Mobility

Banded Shoulder  &  Mobility Chart #5

Strength

Overhead Squat    3 – 3 – 3 – 3 – 3    (snatch support)

Metabolic Conditioning

McGhee” (2/3rds)

Complete as many rounds in 20 minutes as you can of:
5 reps Deadlifts
13 Push-ups
9 Box jumps

“McGhee” video [wmv] [mov]

Thursday   November 10, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:

Mobility

Sit and reach  &  Grounded pull up bar hang

Strength

Romanian Deadlift    5 – 5 – 5 – 5 – 5    work to “5 rep. max.”

Metabolic Conditioning

5 rounds for time of:
18 Calories on Airdyne (pedal only)
6 Pull-ups
6 Toes to Bar
6 Knees to Elbows

Wednesday  November 9, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:   12 step Lunge-Twist  &  24 supine Russian Twists

Mobility

Mobility Chart #1-#3  &  Banded Traps

Strength

D.B. Push Press    3 – 3 – 3 – 3 – 3    up from last weeks 5reps.

Metabolic Conditioning

AMRAP 15:
60 Double-unders
30 Wallballs (20/14#)
15 KB Sumo deadlifts

Tuesday   November 8, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:   Tabata handstand holds  &  plank (elbow)

Mobility

Pigeon  &  Mobility Chart #2

Strength

Power Clean & Push Jerk    5 reps.    E.M.O.M. x 8 minutes

Metabolic Conditioning

Complete as many rounds as possible in 12 minutes of:
15 Tire or GHD sit-ups
10 Hang Squat Cleans

Monday   November 7, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    25 Deep Calf Presses  &  10 empty barbell “Good Mornings

Mobility

Mobility Chart #6  &  wrist-forearm grinders

Strength

Front Squat    5 – 5 – 5 – 5 – 5

Metabolic Conditioning

Helen
3 rounds for time of:
Run 400 meters (Row 500 m)
1.5-pood kettlebell swings, 21 reps
12 pull-ups

___________________________________________

Friday    November 4, 2016

Warm – Up

Tabata Double Unders

Mobility

mat chest openers  &  total ankle

Strength

Dumbbell Bench Press    2reps    E.M.O.M. x 10 minutes    work around 90%

Metabolic Conditioning

A.M.R.A.P.   4 rounds    1 minutes stations each   :
D.B. Thruster
K.B. swings
Airdyne calories
Rest 1 minute

Thursday    November 3, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:   5 pull up negatives  &  up to :30 second ring holds

Mobility

Sit and Reach  &  Mobility Chart #3

Strength

Barbell “Good Mornings” to 5RM

Metabolic Conditioning

5 Rounds for time of:
1 Rope Climb
5 Handstand Push – Ups
10 Burpee Box Overs

Wednesday    November 2, 2016

Warm – Up

Burgener Skill Transfer

Mobility

banded trap release  &  Mobility Chart #1

Strength

Dumbbell Push Press    5 – 5 – 5 – 5 – 5

Metabolic Conditioning

Complete as many rounds as possible in 12 minutes of:
20 “tire” GHD sit-ups
10 Hang Power Snatch

Tuesday    November 1, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:  10 step lunge – twist  &  “crab walk” through agility ladder

Mobility

“backpack” chest openers  &  Mobility Chart #5

Strength

Squat Clean    5 – 4 – 3 – 2 – 1    add weight each set to close to 1RM

Metabolic Conditioning

KANDY

A.M.R.A.P.  15  minutes of:

5 Pull Ups

10 Push Ups

15 Wall Ball

Monday    October 31, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    25 Jumping Jacks  &  10 Pause Jump Squats

Mobility

rack chest openers  &  Mobility Chart #6

Strength

Front Squat    10 reps    E.M.O.M. x 8 minutes

Metabolic Conditioning

A.M.R.A.P. in 18 minutes of:

10 Hang Power Cleans

10 Ring Dips

20 Pulls on the Rower

Score is Calories rower

__________________________________________

Friday    October 28, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 Double Unders  &  10 weighted Russian Twists (ya…L&R=1)

Mobility

Mobility Chart #5  &  backpack chest openers

Strength  &  Metabolic Conditioning

Artie

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters (Rx.=95 lb./65#)

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

Thursday    October 27, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 Med Ball slams  &  10 Med Ball squat cleans

Mobility

rack chest openers  &  Mobility Chart #6

Strength

Dumbbell Bench Press    work the rack to 3 RM

Metabolic Conditioning

A.M.R.A.P. in 12 minutes of:

3 Rope Climbs

5 Walking Push Ups over plates

7 Heavy Goblet squats

9 weighted Knees to Chest (on chin up bar – med ball squeezed between knees)

Wednesday   October 26, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 barbell “Good Mornings”  &  10 dumbbell “T’s” (do not do in warm up #1)

Mobility

“Cobra”  &  Total calf

Strength

Overhead Squat    5-5-5-5-5 reps    use you final “heaving snatch balance” number as your guide

Metabolic Conditioning

Tabata for total points…(:20/:10 work rest ratio – 4 minutes = 8 rounds followed by 2 minutes rest) of:

Airdyne

Double – Unders

“GHD sit ups” = done on tire…I’ll show ya

Tuesday    October 25, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 rolling get ups  &  10 push ups

Mobility

Pigeon  &  Banded trap release

Strength

Deadlift    work to 1RM

Metabolic Conditioning

21-18-15-12-9-6-3 reps for time of:
Lateral box-overs
Handstand push-ups

Monday    October 24, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 KB Romanian deadlifts  &  10 DB negative shoulder flyes

Mobility

Mobility Chart #2  &  sit and reach

Strength

Push Jerk    work to your heaviest 1RM (without press out)

Metabolic Conditioning

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
(Sumo) Deadlift (modified Rx.=1x body-weight because of Tuesday)
D.B. Bench press (Rx.=1x body-weight)
Clean (Rx.=3/4 body-weight)

team version

10-9-8-7-6-5-4-3-2-1 reps for time of:
K.B. Sumo Deadlift
  D.B. Bench press
  Clean

2 or 3 team members, 1 at each station, with compatible weights – shotgun start – time up when last team member completes 1 final rep

________________________________________________

Saturday    October 22, 2016

0800 – 0930 (could open earlier if needed – 7:30am)

“Open Gym” feel with suggested W.O.D.  “do all / do some / do something else…”

…t.b.a. (though expect weighted pull up test and some shoulder to overhead movement)

Friday    October 21, 2016

Warm – Up

Tabata calf press (moderate speed for deep range)

Mobility

walking lunge twists  &  deficit “push ups”

Strength & Metabolic Conditioning

Ledesma

Complete as many rounds as possible in 20 minutes of:
5 (Parallette) handstand push-ups
10 Toes through rings
15 Medicine ball squat cleans

Thursday    October 20, 2016

Warm – Up

Tabata AbMat

Mobility

Arm grinders  &  Sit and Reach

Strength

Pause Squat Clean    2 reps E.M.O.M. x 10 minutes    with “partner pace”    start @ 50% of 1RM – add weight each set to @ 90% by 5th set

Metabolic Conditioning

Complete as many rounds as possible in 15 minutes of:
5 high hang clean and jerks
10 toes-to-bars
Rest 30 seconds

partner version

Complete as many rounds as possible in 15 minutes of:
5 high hang clean and jerks
5 toes-to-bars

Wednesday    October 19, 2016

Warm – Up

Tabata KB Romanaian Deadlifts    (moderate weight and speed)

Mobility

Total ankle  &  Mobility Chart #6

Strength

Back Squat    work to your best 1RM

Metabolic Conditioning

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

Tuesday    October 18, 2016

Warm – Up

Tabata Russian Twists    (KB 35/24)

Mobility

Mat chest openers  &  Mobility Chart #5

Strength

Dumbbell Bench Press    work the rack to 5RM

Metabolic Conditioning

7 rounds for time of:
Sumo deadlift high pulls, 7 reps
Front squats, 7 reps
Push jerks, 7 reps

Monday    October 17, 2016

Warm – Up

Tabata Jump Rope

Mobility

Backpack chest openers  &  “Pigeon”

Strength

Heaving Pause Snatch Balance    1 rep working to heaviest 1RM…but not enough to compromise a fast drop

Metabolic Conditioning

Complete rounds for 20 minutes of:
5 pull-ups
10 push-ups
15 squats
20 pulls on the rower

Score is total calories rowed.

_______________________________________________________

Friday    October 14, 2016

Warm – Up

Tabata AbMat

Mobility

Banded Traps  &  roll posterior chain

Strength

Deadlift    2 reps    E.M.O.M. x 10 minutes  @ 90% or close with partner

Metabolic Conditioning

Paul

5 rounds for time of:
50 double-unders
35 knees-to-elbows
Weight plate overhead lunge, 20 steps

Thursday    October 13, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:   20 Supine Russian Twists  &  20 step “death march”

Mobility

Mobilty Chart #2  &  Pigeon

Strength

Jerk    “touch and go”    add weight with no press out to best 2 RM

Metabolic Conditioning

A.M.R.A.P. 15 minutes – 1 minute each station of:

minute 1 = Airdyne calories

minute 2 = Wall Ball

minute 3 = KB Romanian Deadlift

Wednesday    October 12, 2016

Warm – Up

Burgener Warm Up with clean grip

Mobility

Mobility Chart #5 & grind forearms and arms

Strength

Pause Squat Clean    3 – 3 – 3 – 3 – 3    add weight each set

Metabolic Conditioning

For time:

Row 1000 m

100 Double Unders / Jump rope

50 KB Swings

40 Jump squats

30 AbMat

20 Pull Ups

10 Burpees

Tuesday    October 11, 2016

Warm – Up

Tabata Jump Rope (x6=3 min,)

Mobility

Mobility Chart #6 & total ankle

Strength

Back Squat   2 reps    E.M.O.M. x 10 minutes @ 90% or close with partner

Metabolic Conditioning

“Cement Mixer”
7 rounds for time of::
400m Run
12 Toes to Bar

Monday    October 10, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:   10 lunge and knee hug  &  10 below parallel push ups

Mobility

Mobility Chart #3 & #1

Strength

Dumbbell Bench Press    10 sets of 10 reps    work the rack up to 10 rep max. and hold

Metabolic Conditioning

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Saturday    October 8, 2016    0800 – 0900 sharp

“Open Gym” feel with suggested W.O.D.  “do all / do some / do something else…”  8 a.m. to @ 9:00 a.m. sharp

Warm Up and Mobility

6 min. Tabata Airdyne    &    Banded Traps – Total Ankle

Strength

Hang and High Hang Clean High Pull    5 reps E.M.O.M. x 5 minutes working skill “light to heavy”

Metabolic Conditioning

10 Rounds for Time of:

25 double unders

8 hang power clean

8 push press

Friday    October 7, 2016

Warm – Up

Burgener Warm Up ending in Snatch Balance practice

Mobility

Mobility Chart #1  &  backpack chest openers

Strength

Heaving Snatch Balance    2 reps E.M.O.M. x 10 minutes    heavy but not enough to compromise a fast drop

Metabolic Conditioning

Marston

Complete as many rounds as possible in 20 minutes of:
Deadlift, 1 rep (1RM)
10 toes-to-bars
15 bar-facing burpees

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Thursday    October 6, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    20 long range mountain climbers  &  10 deep stretch push ups

Mobility

Mobility Chart #6  &  banded lateral shoulder

Strength

Deadlift    3 – 3 – 3 – 3 – 3    work to exceed prior recorded 3 RM on last set

Metabolic Conditioning

7 rounds for time of:

7 Push Press

14 Front squats

21 Supine Russian twists

5:15 pm crew – Iris has ya’.

Shoulder openers and warming up both Oly. Lifts

Monti

5 rounds for time of:
50 weighted step-ups onto 20-in. box
Cleans, 15 reps
50 weighted step-ups onto 20-in. box
Snatches, 10 reps

(Rx.=135/95  Scale to 60% of 1RM Snatch)

Wednesday    October 5, 2016

Warm – Up

Tabata Double Under

Mobility

Pigeon  &  Mobility Chart #2

Strength

Jerk    “touch and go”    add weight with no press out to best 3 RM

Metabolic Conditioning

A.M.R.A.P.  15 minutes of:
Single-arm dumbbell overhead lunges, 20 steps
Row 25 calories
Weighted AbMat, 30 reps

Tuesday    October 4, 2016

Warm – Up

Burgener Warm Up with clean grip

Mobility

Mobility Chart #5  and wrist-forearm grinders

Strength

Pause Squat Clean    5 – 5 – 5 – 5 – 5    add weight each set

Metabolic Conditioning

For time 21 – 18 – 15 – 12 reps of:

American KB swings

Hammer strikes

Squat thrusts

Monday    October 3, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:   100 m skipping  &  10 bottom to bottom squat jumps

Mobility

Frog stretch  and  Rack shoulder openers

Strength  & Metabolic Conditioning

Kelly

5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. Ball

__________________________________________________________

Saturday    October 1, 2016    0800 – 0930

“Open Gym” feel with suggested W.O.D.(s)  “do all / do some / do something else…”  8 a.m. to @ 9:30 a.m. sharp (GWHS football away game)

1.)    “Monti” make up for endurance MetCon.    CrossFit.com

2.)  21 – 15 – 9 reps of:    Push Jerk (45%) & C2B Pull Ups.    The Master WOD

3.)  5 RFT of: 5 deadlift (65%) , 12 box jumps & 20 GHD.     The Master WOD

4,)  5 RFT of:  400 m run, 7 hang clean (65%) & 3 ring muscle up.    The Master WOD

Friday    September 30, 2016

Warm – Up

Tabata AbMat

Mobility

Mobility Chart #3 & #1

Strength

Back Squat    3 – 3 – 3 – 3 – 3    work to reach or exceed previous 3RM number

Metabolic Conditioning

Monti

5 rounds for time of:
50 weighted step-ups onto 20-in. box
Cleans, 15 reps
50 weighted step-ups onto 20-in. box
Snatches, 10 reps

(Rx.=135/95  Scale to 60% of 1RM Snatch)

Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.

Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.

Thursday    September 29, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:  12 lunge and twist  &  15 calf press for range

Mobility

Mat chest openers  &  quad rolling

Strength

Metabolic Conditioning

A.M.R.A.P. 20 minutes of:
100 double-unders
30 lunges (100′ walking lunge if you go outside)

Wednesday    September 28, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:  12 KB Romanian deadlifts & 12 push ups

Mobility

Banded Traps  and  “sit & reach”

Strength

Deadlift    5 – 5 – 5 – 5 – 5    work to exceed prior recorded 5RM on last set

Metabolic Conditioning

Ring push-up ladder

Rest 5 minutes

(body-weight) Front squat ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute…as long as you are able.

We’ll cap at 12 minutes each. Heavy on front squat – at least your 5RM.

Tuesday    September 27, 2016

Warm – Up

Burgener Warm Up ending in Snatch Balance practice

Mobility

Mobility Chart #1  &  backpack chest openers

Strength

Heaving Snatch Balance    3 – 3 – 3 – 3 – 3

Metabolic Conditioning

5 rounds for time of:
3 rope climbs
Run 400 meters

(we have all kinds of rope climb options)

Monday    September 26, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    15 KB sumo deadlift high pull  &  10 Goblet squats with 1 second pause

Mobility

Sit & Reach  and  Mobility Chart #2

Strength

Jerk    “touch and go”    add weight with no press out to best 5RM

Metabolic Conditioning

Time Priority Diane

For reps:
60 seconds of deadlifts
60 seconds of handstand push-ups
45 seconds of deadlifts
45 seconds of handstand push-ups
30 seconds of deadlifts
30 seconds of handstand push-ups

This workout takes 4:30    Rx.=225/185    Scale to @ 60% of 1RM

_______________________________________________

Saturday    September 24, 2016    0800 – 0930

Strength

Clean & Jerk    1 rep. “clinic” with Iris

Metabolic Conditioning

A.M.R.A.P. 6 minutes / minute rest / 5 minutes / minute rest / 4 minutes / minute rest / 3 minutes

4  Hang Power Clean

8  Toes to Bar

32  Double Unders

Friday    September 23, 2016

Warm – Up

Tabata rolling “get – ups”

Mobility

Mobility Chart #3 & #1

Strength

Back Squat    5 – 5 – 5 – 5 – 5    work to reach or exceed previous 5RM number

Metabolic Conditioning

Joshie

3 rounds for time of:
(40-lb. dumbbell) snatches, 21 reps, right arm
21 (L) pull-ups
(40-lb. dumbbell) snatches, 21 reps, left arm
21 (L) Pull-ups

“( )” = Rx.

Thursday    September 22, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:  7 Med Ball squat Cleans and 21 AbMat

Mobility

Frog Stretch  &  wrist/forearm mobility

Strength

Bench Press    2 reps.    E.M.O.M. x 10 building   reach 90% by 5th set

Metabolic Conditioning

3 rounds for time of:

21 D.B. Push Press

21 Box Jumps

15 Wall Ball

15 Ball Slams

9 “V” sits

9 Burpees

Wednesday    September 21, 2016

Warm – Up

Burgener Warm Up & Skill Transfer instructor lead

Mobility

Backpack chest openers  &  Roller to posterior chain

Strength

Snatch High Pulls    5 – 5 – 5 – 5 – 5    concentrating on popping up onto the toes to assure proper posture

work in teams of two with compatible weights and keep an “EMOM” pace

Metabolic Conditioning

A.M.R.A.P. 15 minutes of:

20 KB Swings (American)

10 Ring Dips

Tuesday    September 20, 2016

Warm – Up

Tabata Double Unders

Mobility

“Pigeon” (floor or box)

Strength  &  Metabolic Conditioning

“UGLY HEAD”

10 rounds for time of:

15 Deadlifts

15 (on the bar) Push Ups

Monday    September 19, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    6 pause squat & broad jump  and  10 “Superman” flex & release

Mobility

Mobility Chart #2 & #6

Strength

Barbell Push Press    work to 1RM

Metabolic Conditioning

Jackie

For time:
1,000-meter row
thrusters, 50 reps
30 pull-ups

_____________________________________________

Friday    September 16, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:    25 Calf Presses  &  6 DB negative shoulder flyes (4 count)

Mobility

Mobility Chart #5  &  Total Ankle

Strength

Overhead Squat    5 – 5 – 5 – 5 – 5    as technique review    max. out under 75%

Metabolic Conditioning

Coe

Ten rounds for time of:
Thruster, 10 reps  (Rx.=95# & 65#)  recommend DB or KB today
10 Ring push-ups

Thursday    September 15, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:    10 “pistols”  (box)  and  25 AbMat

Mobility

Chest Openers  &  “Pigeon” (floor or box)

Strength

Bench Press    work to 3RM

Metabolic Conditioning

“MOUNTAIN ROW”    for time:

250 m  –  500 m  –  750 m  –  1000 m  –  750 m  –  500 m  –  250 m

rest exactly 1 minute between each section

Wednesday    September 14, 2016

Warm – Up

Burgener Skill Transfer

Mobility

Banded trap release – Frog Stretch – Total Ankle

Strength

Hang Squat Snatch    5 – 5 – 5 – 5 – 5    add weight each set    technique heavy this one.

Metabolic Conditioning

For time – 15 – 12 – 9 – 6 – 3 reps of:

Bar over Burpee

Romanian Deadlift

Pull Ups

Tuesday    September 13, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:  20 Hollow Rocks  &  10 lunge – twist

Mobility

Sit & Reach (partner)  and  roller time

Strength  &  Metabolic Conditioning

Teams of 2 or 3 for time:

200 or 300 Double Unders

50 or 75 Toes to Bar

50 or 75 KB Sumo Deadlifts

50 or 75 Box Overs

(teams may partition out reps as they choose)

Monday    September 12, 2016

Warm – Up

E.M.O.M. for 6 minutes do:  :30 jump rope / :30 rest

Mobility

Mobility Chart #2 – #5 – #6 – chest opener

Strength & Metabolic Conditioning

ANGIE 0.7    Tabata    for time:

70 Pull Ups

70 Push Ups

70 Sit Ups

70 Squats

________________________________________________________________________

Friday  September 9, 2016

Warm – Up

E.M.O.M. for 6 minutes alternating do;   6 DB negative shoulder flyes (4 count) &  20 calf presses

Mobility

Total banded shoulder and traps  &  roll posterior

Strength

Barbell Push Press    2 reps E.M.O.M. x 10 @ 90% of 1RM

Metabolic Conditioning

Nickman

With a 55# and 35# DB, 10 rounds for time of:
200-meter farmers carry with both dumbbells
35-lb. weighted pull-ups, 10 reps
55-lb. dumbbell power snatches, 20 reps, alternating arm

Scale = lighter DB’s and bodyweight pull ups

_ _ _ _ _ _ _ _ _

U.S. Army Spc. Nicholas B. Burley, 22, of Red Bluff, California, died July 30, 2013, in Logar Province, Afghanistan, of injuries caused by indirect fire. Burley was assigned to 6th Squadron, 8th Cavalry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Georgia.

Burley is survived by his mother, Tammy Kneebone; father, Mike Burley; brothers, Michael Collins, Zachary Miller and Will Burley; and many other friends and family

Thursday  September 8, 2016

Warm – Up

Burgener Warm Up Clean Grip

Mobility

Mobility Chart

Strength

E.M.O.M. do:

Hang Power Clean    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

 Jerk                                1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

5# – 10# heavier than last recorded

Metabolic Conditioning

Tabata Double – Unders

Wednesday  September 7, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:  10 Goblet Squats  &  20 single arm alternating KB swings

Mobility

Mobility Chart #5  &  #2

Strength

Front Squat    find 1RM

Metabolic Conditioning

AMRAP 5:

15 Calories on Airdyne

15 Deadlifts

Rest 2:00 mintes

AMRAP 5:

15 Calories on Airdyne

15 Front Squats

Rest 2:00

AMRAP 5:

15 Calories on Airdyne

15 Push Press

(plan your barbell to strip off weight from Deadlift to Front Squat to Push Press)

Tuesday  September 6, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:    12 Superman Rocks  &  10 lunge – twist

Mobility

Frog hip openers  &  grounded chin up bar hang

Strength

Bench Press    work to 5RM

Metabolic Conditioning

2 minutes of Tabata AbMat

rest one minute

Complete as many rounds as possible in 10 minutes of:
Power snatches, 10 reps
10 burpees

rest one minute

2 minutes of Tabata Abmat

Monday  September 5, 2016    LABOR DAY Holiday hours : 8am – 9:30am

Warm – Up

400 m Run – 80 Double Unders – 200 m Run – 40 Double Unders

Mobility

Mobility Chart #1 – #3 – #2 and wrist openers

Strength  &  Metabolic Conditioning

The Seven

7 rounds for time of:
7 handstand push-ups
7 D.B. Thrusters
7 knees-to-elbows
7 K.B. Romanian deadlifts
7 burpees
7 kettlebell swings
7 pull-ups

Saturday  September 3, 2016

Let’s get together for an hour class 8am – 9am (we’ll make it family friendly)

Kids : “ninja” course (tumble, jump, climb rope, agility ladder for example)

Adults : “Jackie”  1000 m row – 50 thrusters – 30 pull ups.    – rest 5 minutes –    1/2 “Jackie”  500 m row – 25 thrusters – 15 pull ups (Rx.=empty barbell)

then…bring the family to…

2015 Pancake Breakfast

Friday  September 2, 2016

DVB

For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

(individual modifications for time and ability done on-site)

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

Thursday  September 1, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:    10 KB Romanian deadlifts  &  10 back step lunges

Mobility

Mobility Chart #1 – #3 and supine hip opener twists

Strength

Deadlift    establish new 1RM

Metabolic Conditioning

10 rounds for time of:
Hang Power cleans, 10 reps
10 walking lunges

Wednesday  August 31, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:    6 DB negative shoulder flyes (4 count) &  8 box pistol progressions (or real pistols…)

Mobility

Mobility Chart #2  &  deep calf stretch

Strength

Barbell Push Press    3 – 3 – 3 – 3 – 3    every 2 minutes to better your previous best 3RM Push Press or improve over last weeks 5 rep.

Metabolic Conditioning

“Jumping Beans”
5 RFT:
10-8-6-4-2 Pull Ups  (scale up = strict or C2B)
100-80-60-40-20 Double unders

Tuesday  August 30, 2016

Warm – Up

Burgener Warm Up Clean Grip

Mobility

Banded #5  &  Barbell Arm Grinders  &  Wrist openers

Strength

 Clean Drills : 5 rep. Clean Deadlift  -to-  5 rep. Clean Pull  -to-  5 rep. Clean High Pull

we’ll start with PVC, progress to empty barbell, and add weight as we go…

cap at about 10 minutes

Metabolic Conditioning

For Total Reps.    1 minute stations each.    4 rounds – 1 minute break  /  3 rounds – 1 minute break  /  2 rounds    (29 min.) of:

Airdyne  (calories)

Box Overs  (low – fast – lateral)

Med. Ball Squat Cleans

Monday  August 29, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:    8 Push Ups (use “lighter assistance if scaled) &  8 KB Romanian Deadlifts

Mobility

Mobility Chart #4  & #2

Strength

Front Squat

Metabolic Conditioning

Elizabeth
21-15-9 reps for time of:
Cleans    (Rx. 135#/95#)
Ring dips

________________________________________________________

Saturday  August 27, 2016

“Open Gym” feel with suggested W.O.D.(s)  “do all / do some / do something else…”  8 a.m. to @ 9:30 a.m. +

Warm – Up

Tabata for calories Airdyne or C2

Mobility

15 minutes – use chart or any other move – if it aches…grind it

Strength

E.M.O.M. do:

Hang Clean    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

 Jerk                   1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

5# – 10# heavier than last recorded

Metabolic Conditioning

E.M.O.M. x 28 minutes (7 rounds) for points of

1st minute    :    20 seconds of Thrusters @ 50%

2nd minute         :         25 seconds of Toes to Bar

3rd minute           :         30 seconds of box jumps

4th minute          :         25 seconds of muscle ups

Friday  August 26, 2016

Warm – Up

Burgener Skill Transfer

Mobility

Banded #5  &  grounded pull up bar hang

Strength

Squat Snatch    2 reps     every :30 seconds    10 minutes    @75%

Metabolic Conditioning

Hansen

5 rounds for time of:
Kettlebell swing, 30 reps
30 Burpees
30 AbMat

Thursday  August 25, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:    8 KB Romanian Deadlifts  &  12 Overhead walking lunge (light weight plate)

Mobility

“Pigeon”  &  roll entire posterior

Strength

Deadlift    2 reps     every :30 seconds    10 minutes    @75%

Metabolic Conditioning

A.M.R.A.P. 12 minutes

From 0:00-6:00, perform:
3 pull-ups
6 push-ups
9 squats
From 6:00-12:00, perform:
6 pull-ups
12 push-ups
18 squats

Wednesday  August 24, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:    6 DB negative shoulder flyes &  8 tall box step ups

Mobility

Mobility Chart #2  &  deep calf stretch

Strength

Barbell Push Press    5 – 5 – 5 – 5 – 5    every 2 minutes to better your previous best 5RM Push Press

Metabolic Conditioning

For total Time – Tabata pacing do:

10 Toes to Bar (or similar)
40 Hammer Strikes
80 Double Unders
40 Hammer Strikes
10Toes to Bar (or similar)

Tuesday  August 23, 2016

Warm – Up

Burgener Warm Up Clean Grip

Mobility

“Pigeon”  &  Barbell Arm Grinders

Strength

 Hang Power Clean + Squat Clean    adding weight to each set focusing on good jump / hip extension

Metabolic Conditioning

6 Rounds for time of::
10 (Strict) Ring Dips
20 Calorie;  Row / Airdyne alternating

Monday  August 22, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:    8 Goblet Squats  &  8 KB Romanian Deadlifts

Mobility

Mobility Chart #4  & Front Rack openers

Strength

Front Squat    3 – 3 – 3 – 3 – 3 reps    building up from your 50% of 1RM to @ 90% of your 1RM

Metabolic Conditioning

Diane

21-15-9 reps for time of:
Deadlifts    (Rx.225#/185#)
Handstand push-ups

___________________________________________________________

Saturday  August 20, 2016

“Open Gym” feel with suggested W.O.D.(s)  “do all / do some / do something else…”  8 a.m. to @ 9:30 a.m.

Warm – Up

3 minutes / 1 minute rest  –  2 minutes / 1 minute rest  –  1 minute of : double under / jump rope

Mobility

15 minutes – use chart or any other move – if it aches…mobilize it!

Strength

Bench Press    work to 5rm    record this for the next “wave”

Metabolic Conditioning

15-12-9-6 reps for time of:
Dumbbell burpee / hang squat clean / thruster

Ring Rows    x2

AbMat    x3

The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells to standing,  followed by a hang squat clean into a thruster

Friday  August 19, 2016

Warm – Up

Tabata AbMat

Mobility

Mobility Chart #1 & #3, then #2

Strength

Squat Snatch with 1 count pause in squat position    3 – 3 – 3 – 3 – 3 reps    build up from 50% of 1RM

Metabolic Conditioning

Danny

Complete as many rounds in 20 minutes (modifying 12 minutes) as you can of:
Box Jump/Steps, 30 reps
Push Press, 20 reps    (Rx.=115# / 75#)
30 Pull-ups

Thursday  August 18, 2016

Warm – Up

Burgener Warm Up

Mobility

“Pigeon”  &  roll entire posterior

Strength

Deadlift    3  3 – 3 – 3 – 3 reps.    add weight each set building off of last week

Metabolic Conditioning

 7 rounds for reps of:
1 minute of  Muscle snatches
1 minute of “Pistols” alternating

Wednesday  August 17, 2016

Warm – Up

Tabata Push Ups

Mobility

Mobility Chart #6 – #4  &  arm grinders

Strength  &  Metabolic Conditioning

A.M.R.A.P. 20 minutes teams of 2 or 3 ladder of:

Front rack rear lunge

Push press

looks like : 1 rear lunge right – 1 rear lunge left & 1 push press each…rear lunge r-l-r-l & 2 push press each…rear lunge r-l-r-l-r-l & 3 push press each…

Tuesday  August 16, 2016

Warm – Up

Tabata walking Lunges

Mobility

“backpack” banded chest opener  &  Mob. Chart #2

Strength

 Dumbbell Bench Press    find your 1RM

Metabolic Conditioning

5 rounds for time of:
Clean and jerk, 10 reps    (Rx.= 155# / 105#)
15-ft. legless rope climb, 1 ascent    (scale from “sitting to standing” rope climb)

Monday  August 15, 2016

Warm – Up

Tabata Double Unders

Mobility

Mobility Chart #5  &  #4

Strength

Front Squat    5 – 5 – 5 – 5 – 5 reps    building up from your 50% of 1RM to @ 85% of your 1RM

Metabolic Conditioning

Amanda

9-7-5 reps for time of:
Muscle-ups    (sub. ring dips)
Squat snatches    (Rx.= 135#/95#)

____________________________________________________________________________

Sunday    August 14, 2016    “Soggy Cindy”    A.M.R.A.P. 15 of:    4 butterfly strokes – 8 push ups – 4 butterfly strokes – 12 squats = 7 rounds

Saturday  August 13, 2016

“Open Gym” feel with suggested W.O.D.(s)  “do all / do some / do something else…”  8 a.m. to @ 10 a.m.

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:    6 Med. Ball Squat Cleans  &  10 PVC Split Jerks

Mobility

15 minutes of Mobility Chart work or anything of your choosing.  Don’t forget the auto polisher.

Strength

Split Clean    2 – 2 – 2 – 2…add weight each set to max.

Skill

Rope Climbing (about 20 minutes)

Metabolic Conditioning

For Time : 21 – 15 – 9 reps of:

Push Press @ 45%

over the bar Burpees

______

A.M.R.A.P. 16 minutes of:

2 Rope Climbs

10 Wall Ball

20 GHD sit ups

Friday  August 12, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    20 band Rows  &  14 lunges

Mobility

Mobility Chart#5 &  grounded hand

Strength

Deadlift    5 – 5 – 5 – 5 – 5 reps.    add weight each set

Metabolic Conditioning

TK
Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
8 box jumps   (Rx.=36″ / 30″)
12 kettlebell swings    (Rx.=2 pood/ 1.5 pood)

Thursday  August 11, 2016

Warm – Up

Burgener Warm Up & Skill Transfer

Mobility

Mobility Chart#6  &  banded trap release

Strength

Work to best 1RM strict DB shoulder Press

Metabolic Conditioning

3 rounds – 1 minute each station of:
Hang Power Clean    (strip some weight)

Hang Power Snatch

Bar Over Burpees

Airdyne (calories)

minute rest

In this workout, you move from each of four stations after a minute. The clock does not reset or stop between exercises. After the first 4-minute round, take a 1-minute break before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the Airdyne where each calorie is 1 point.

Wednesday  August 10, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    20 alternating single arm kettlebell swing  &  20 calf presses

Mobility

Mobility Chart #2  &  banded chest opener

Strength

Power Clean and Split Jerk     2 reps E.M.O.M. x 8 minutes    goal is previous 1RM for last 4 sets

Metabolic Conditioning

40-30-20-10 reps for time of:
Toes-to-bars
Push Ups

Rest 5 minutes, then,

40-30-20-10 reps for time of:
Empty barbell ‘Good Morning”
Empty barbell Bench Press

Tuesday  August 9, 2016

Warm – Up

Tabata Double Unders

Mobility

Mobility Chart #1 & #3 & #4

Strength

Pause (2 second) Back Squat    2 reps E.M.O.M. x 8 minutes    work up to heavy “90%” for last 4 sets

Metabolic Conditioning

4 x 2-minute rounds of:
25 AbMat Sit ups
Row for calories

Rest 2 minutes between rounds

Score is total calories

Monday  August 8, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    20 full stretch Mountain Climber  &  15 Ring Row

Mobility

Mobility Chart #6  and banded “backpack”

Strength

Dumbbell Bench Press    2 reps E.M.O.M. x 8 minutes    work up to heavy “90%” for last 4 sets

Metabolic Conditioning

0.6 ANGIE

done :30 seconds work / :30 seconds rest    until all 240 reps are completed

60 Pull Ups

60 Push Ups

60 Squats

60 Sit Ups

__________________________________

Friday  August 5, 2016

Warm – Up

Burgener Warm Up

Mobility

Mobility Chart #2  &  #3

Strength

Randy

Tabata interval for time:
(Hang) power snatches, 75 reps

(Rx. is 75#/55#)

Metabolic Conditioning

3 rounds of:
Battle Rope (reps)

Pull ups

DB Push presses (reps)

Airdyne (calories)

minute rest

In this workout, you move from each of four stations after a minute. The clock does not reset or stop between exercises. After the first 4-minute round, take a 1-minute break before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the Airdyne where each calorie is 1 point.

Thursday  August 4, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    8 Sumo Deadlift High Pull  &  12 Strict ring rows

Mobility

Banded trap release  &  “sit and reach”

Strength

DB strict shoulder press    2 reps    E.M.O.M. x 10 minutes maintaining symmetry

Metabolic Conditioning

3 Rounds for time of:
500 Meter Row
400 Meter Run
30 AbMat

Metabolic Conditioning Beach Party

Swim – S.U.P. – Run – Sit Ups ???    Got a S.U.P. ?     Bring it!

Wednesday  August 3, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 KB Romanian Deadlift  &  10 PVC Push Jerks

Mobility

Mobility Chart #1  and banded lateral shoulder

Strength

Power Clean and Split Jerk     4 – 4 – 4 – 4 – 4 every 2 minutes :30 seconds    goal is previous 3RM

(clock: 0 – 2:30 – 5 – 7:30 – 9 minute marks)

Metabolic Conditioning

21-18-15-12-9 reps for time of:
Kettlebell swings
Hand release push-ups

Tuesday  August 2, 2016

Warm – Up

Four rounds of :45 seconds double unders / :15 seconds rest

Mobility

Mobility Chart #6  &  #4

Strength

Back Squat to best 3 RM

Metabolic Conditioning

Alternating Tabata    8 rounds / 1 minute break – 6 rounds / 1 minute break – 4 rounds     (4 minutes – 3 minutes – 2 minutes

(Tabata is    :20second work /:10second rest):

Box Jump Over / Step Over
Toes 2 Bar

Monday  August 1, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 Calf Press  &  10 Push Ups with “Sling Shots”

Mobility

Mobility Chart #1 & #4

Strength

Bench Press to best 3RM

Metabolic Conditioning

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

________________________________________________

Friday  July 29, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 KB Romanian Deadlift  and  5 “as strict as possible” pull ups

Mobility

Pigeon  &  banded trap release

Strength & Metabolic Conditioning

Double DT
A.M.R.A.P.  done 4 minutes work / 1 minute rest  –  3 min. work / 1 minute rest  –  2 minutes work / 1 min. rest  –  1 min. work:
12 deadlifts
9 hang power cleans
6 push jerks

guideline = 5 rep max push jerk

Thursday  July 28, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 KB Romanian deadlift  &  10 Push Jerks empty barbell at heaviest

Mobility

Mobility Chart Banded #5  &  Banded Trap release

Strength

Hang Squat Snatch + Overhead Squat    work up to your heaviest for the day building off of last weeks number

Metabolic Conditioning

A.M.R.A.P.

5 minutes Row (calories)

1 minute break

4 minutes KB swings

1 minute break

3 minutes Box Jump / Step

1 minute break

2 minutes Knees to Elbow

1 minute break

1 minute Push Ups

Wednesday  July 27, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 Good Morning  &  10 hang Squat Snatch    (both empty barbell at most)

Mobility

Mobility Chart #3 & #4

Strength

DB strict Shoulder Press    3 – 3 – 3 – 3 – 3     work up the rack maintaining symmetry slightly heavier than last weeks 5 rep session

Metabolic Conditioning

For Time:

10 Wall Ball

200 m “sled” drag

30 hammer strikes

40 AbMat

50 Double Unders

———-

200 m “sled” drag

30 hammer strikes

40 AbMat

50 Double Unders

———-

30 hammer strikes

40 AbMat

50 Double Unders

———-

40 AbMat

50 Double Unders

———-

50 Double Unders

Tuesday  July 26, 2016

Warm – Up

Four rounds of :45 seconds double unders / :15 seconds rest

Mobility

Mobility Chart  #5  and wrist/forearm openers

Strength

E.M.O.M. do:

Hang Clean    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

 Jerk                   1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

Metabolic Conditioning

For Time:

Row for Meters          500          400          300          200          100

Row over Burpees        5               4               3               2               1

Monday  July 25, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 Lunge and Twist  &  10 Rolling Get – Ups

Mobility

Mobility Chart #2 & #6

Strength

Back Squat to best 5 RM

Metabolic Conditioning

NICHOLE (modified)

A.M.R.A.P. 20 minutes of:

400 meter Run  and 12 Pull Ups

___________________________________________________________

Friday  July 22, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    15 Good Mornings  &  15 Candlesticks

Mobility

Mobility Chart #3  and  chest openers

Strength

Bench Press    5 – 5 – 5 – 5 – 5 “wobble” (with KB’s hanging on each side)

Metabolic Conditioning

Monti
(modified with dumbbells)

5 rounds for time of:
50 step-ups with dumbbells, 20-in. box
DB Squat Cleans, 15 reps
50 step-ups with dumbbellsl, 20-in. box
Single arm alternating DB Squat Snatches, 10 reps


Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole

Thursday  July 21, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    15 plate straddle Squat Jumps  &  25 light banded “flyes”

Mobility

Mobility Chart #6  &  lat stretch on uprights

Strength

Hang Squat Snatch + Overhead Squat    work up to your heaviest for the day

Metabolic Conditioning

A.M.R.A.P. in – 6 minutes / 1 min. rest  –  5 minutes / 1 min. rest  –  4 minutes of;

30 Hammer Strikes

30 Weighted Russian Twists

10 Pull Ups

Wednesday  July 20, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    12 deep KB Romanian Deadlifts  and  20 Hollow Rock – Rocks

Mobility

Sit and Reach  and  Mobility Chart #2

Strength

Deadlift    “1RM” from blocks 12″ or higher  (will be slightly heavier than 1RM from floor)

Metabolic Conditioning

4 rounds for time:

50 Double Unders

15 Ring Rows

15 Box Jumps/steps

Tuesday  July 19, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    20 partner leg throws

Mobility

Mobility Chart #1  &  total ankle

Strength

DB strict Shoulder Press    5 – 5 – 5 – 5 – 5    work up the rack maintaining symmetry

Metabolic Conditioning

 For time 40 – 30 – 20 – 10:
 toes-to-bars
 hang cleans
 calorie row

 

Monday  July 18, 2016

Warm – Up

Burgener Warm Up and Skill Transfer

Mobility

Mobility Chart #5 (banded)  &  grounded pull up bar hang

Strength

Clean & Jerk    working to a best 1RM for today

Metabolic Conditioning

Nancy

5 rounds for time of:
400-meter run
Overhead squats, 15 reps

(modify : lighter overhead squats)

Saturday  July 16, 2016

Let’s go 9am – 10:30 @.    Sting and Peter Gabriel Friday…could be a late one.

OLYMPIC LIFTING    E.M.O.M. x 12    Clean & Jerk    6 at 70%  and  6 at 80%

POWER LIFTING    4×8 Front Squats
4×8 Bench Press

TEAM CONDITIONING    3 rounds for time:
28 Calorie Row (14 each)
14 Squat Cleans (7 each)

28 Calorie Row (14 each)
14 Squat Snatch (7 each)

Friday  July 15, 2016

Warm – Up

6 minutes    :30 seconds on / :30 seconds off of  Hollow Rock – Rocks

Mobility

Barbell Arm Grinders  &  “Pigeon”

Strength

Front Squat    find new 1RM    (no time constraints – we’ll modify reps on MetCon for class time)

Metabolic Conditioning

For Time:

30 Calorie Row
30 Box Jump Overs (24/20)
30 DB Power Snatches
30  Lunges
30 DB Power Snatches
30 Box Jump Overs (24/20)
30 Calorie Row

Thursday  July 14, 2016

Warm – Up

6 minutes    :30 seconds on / :30 seconds off of  Rolling Get Ups

Mobility

Chest Openers &  Mobility Chart #5

Strength

Bench Press    2 reps E.M.O.M. x 10 minutes    use first 5 rounds to get to 90% – then 5 rounds @ 90%

…this can also be work the rack week – progress up the dumbbell rack until you max out and hold 2 reps for 5 sets

Metabolic Conditioning

Mr. Joshua

5 rounds for time of:
Run 400 meters
30 AbMat sit-ups
Deadlifts, 15 reps

Wednesday  July 13, 2016

Warm – Up

Burgener Warm Up

Mobility

Mobility Chart #6  &  #2

Strength

Overhead Squat    2 reps E.M.O.M. x 10 minutes    use first 5 rounds to get to 90% – then 5 rounds @ 90% (snatch)

Metabolic Conditioning

A.M.R.A.P. in 6 minutes / 1 min. rest  –  5 minutes / 1 min. rest  –  4 minutes of;

12 Power Snatch @ 60% of 1RM

10 Pull – Ups

Tuesday  July 12, 2016

Warm – Up

6 minutes    :30 seconds on / :30 seconds off of  AbMat Sit Ups

Mobility

E.M.O.M. for 8 minutes on alternating minutes do:  10 KB Romanian Deadlifts for range  &  15 “micro plate” standing “snow angels”

Strength

Deadlifts    2 reps E.M.O.M. x 10 minutes    use first 5 rounds to get to 90% – then 5 rounds @ 90%

Metabolic Conditioning

4 Rounds for time of;

12 KB Swings

12 Ring dips

200 M Run

Monday  July 11, 2016

Warm – Up

6 minutes    :30 seconds on / :30 seconds off of  Double-Unders

Mobility

Mobility Chart #1 – #2 – #3

Strength  &  Metabolic Conditioning

“SUPER CINDY”    For Time

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of Shoulder Press

with a round of Cindy each set    (Cindy = 5 pull up – 10 push ups – 15 air squats)

…looks like;

10 shoulder press – 5 pull ups – 10 push ups – 15 air squats

9 shoulder press – 5 pull ups – 10 push ups – 15 air squats

8 shoulder press – 5 pull ups – 10 push ups – 15 air squats…

____________________________________________________________

Friday  July 8, 2016

Warm – Up

Tabata Get Ups

Mobility

Arm Grinders  &  Mobility Chart #1 and #3

Strength

Clean & Jerk    2 – 2 – 2 – 2 – 2    work light to heavy for quality – “touch and go”

(use last weeks 3 reps recorded notes as a guideline for going slightly heavier)

Metabolic Conditioning

T.J.

For time:
10 D.B. Bench presses    (Rx=185#)
10 strict pull-ups
Thrusters, max set    (Rx.=135#)

Repeat the triplet until you have completed 100 reps of the thruster.

United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens.

Antell was the owner of CrossFit Abattoir.

He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family.

Thursday  July 7, 2016

Warm – Up

Tabata Calf Press (6 rounds = 3 minutes)

Mobility

Sit and Reach  &  Mobility #6  (arm grinders with barbell set up)

Strength

Front Squat    2 reps E.M.O.M. x 10 minutes    @80% – 90% vary weight slightly to be compatible with your partner(s)

Metabolic Conditioning

“American Dream”
AMRAP of 15 minutes do:
1 – 2 – 3 – 4 – 5…
Power Clean(s)  BB or DB
Muscle up (Scale Ring Dips today)

Wednesday  July 6, 2016

Warm – Up

Tabata AbMat

Mobility

Mobility Chart #5  &  Chest Opener

Strength

Bench Press    3 – 3 – 3 – 3 – 3    hit best 3RM on 5th set

Metabolic Conditioning

5 rounds for time of:
50 double-unders
15 Dumbbell squat cleans
15 burpees
50 double-unders
Rest 2 minutes

Tuesday  July 5, 2016

Warm – Up

Tabata Hollow Rock hold

Mobility

“Pigeon”  &  grounded pull – up bar hang

Strength

Overhead Squat    3 – 3 – 3 – 3 – 3    gauge by last weeks 5 rep OHS (Snatch)

Metabolic Conditioning

1/2 ANGIE

done :30 seconds work / :30 seconds rest    until all 200 reps are completed

50 Pull Ups

50 Push Ups

50 Squats

50 Sit Ups

MONDAY    JULY 4TH    hours 8am – 10am

 Doors Open 8:00 am for coffee – Warm Up – Mobility – explanation – “chit chat”…

Since Mark, Laura and Justin are in town, there is some catching up to do.

We expect some patriotic outfits

8:30 am start time.    “Shot Gun” style start.

Forth Gone Bad!

Station 1    3 rounds of:
Wall-ball shots
Battle Ropes
Box Overs

2 minute break

Station 2    3 rounds of:
Tire Flips
Single Arm alternating Kettlebell Swings
“Farmer Carry” Lunge Steps

2 minute break

Station 3    3 rounds of:
Creeper Inch Worms
Med Ball pass Sit Ups
Row for Calories

2 minute break

In this workout, you move from each of three stations after a minute.  Each station lasts 9 minutes with 2 minute break.  Total W.O.D. time = 31 minutes.

The clock does not reset or stop between exercises.  On call of “rotate,” the athletes must move to next station immediately for best score.

One point is given for each rep, except on the rower where each calorie is 1 point.  Score is total after completing all three stations.

Saturday  July 2, 2016

“Open Gym” feel with suggested W.O.D.(s)  “do all / do some / do something else…”  8 a.m. to @ 10 a.m.

E.M.O.M. for as long as you can do:

1 Squat Clean starting with empty Barbell and adding weight each set.

at least add 2.5’s per side per set = 5# jumps every minute

at most add 5’s per side per set = 10# jumps every minute

————————-

3 Rounds for Time:

12 Deadlifts (ww – mm)

9 Hang Power Cleans (ww – mm)

6 Push Jerks (ww – mm)

3 – 2 – 1 Rope Climbs (w – m – w – m 1 ea.)

Friday  July 1, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:  10 KB Romanian Deadlifts for range  &  15 “micro plate” standing “snow angels”

Mobility

Total banded shoulder  &  “Pigeon”

Strength

Deadlifts    3 – 3 – 3 – 3 – 3   work light to heavy for quality @ 85% of previous 1RM

Metabolic Conditioning

AMRAP 15 minutes of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters

Thursday  June 30, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    15 Jumping Jacks  &  15 deep calf presses

Mobility

Strength

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps

let’s work this “top down” today : 1 + 3   start light and add as you go to max. effort

Metabolic Conditioning

For time:
Row 500 meters
25 hammer strikes
Row 500 meters
25 AbMat Sit – Ups

Row 400 meters
20 hammer strikes
Row 400 meters
20 AbMat Sit – Ups

Row 300 meters
15 hammer strikes
Row 300 meters
15 AbMat Sit – Ups

Wednesday  June 29, 2016

Warm – Up

Burgener Warm Up / Skill Transfer Clean Grip

Mobility

Mobility Chart # 6  & Arm grinders on barbell

Strength

Clean & Jerk    3 – 3 – 3 – 3 – 3    work light to heavy for quality – “touch and go”

(use last weeks recorded notes as a guideline for going slightly heavier)

Metabolic Conditioning

4 Rrounds for time of:
40 Double Unders
20 Ring Rows
10 lateral box overs

Tuesday  June 28, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 Med Ball Squat Cleans  &  1 Turkish Get – Up per side

Mobility

Barbell arm grinders  &  Mobility Chart #5 (banded supine)

Strength

Front Squat    work to a new 3RM

Metabolic Conditioning

For Time:

200 m Run

30 – 25 – 20 reps of;  KB Swings (Russian)  and AbMat Sit Ups

20 Calorie Row

Monday  June 27, 2016

Warm – Up #2

Handstand variations & “Pistol” variations

Mobility

Mobility Chart #2   &  Knee Hug Rocks

Strength

Bench Press    work to best 5 Reps in about 10 minutes

Metabolic Conditioning

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

(scaling options presented in class)

________________________________________________________________

Saturday  June 25, 2016

“Open Gym” feel with suggested W.O.D.    8 a.m. to @ 9:30 a.m. (sharp)

1.)  Find 1RM Thruster

2.) HELEN    3 rounds for time of:    400 m run – 21 Kettlebell Swings – 12 Pull – Ups.  (Row Helen = 30 Calorie)

3.)  100 double unders

Friday  June 24, 2016

Warm – Up

Tabata Hollow Rock hold

Mobility

“Pigeon”  &  grounded pull – up bar hang

Strength

Overhead Squat    5 – 5 – 5 – 5 – 5    work up from the previous weeks Snatch Balance progression (Snatch)

Metabolic Conditioning

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time of:

Pull – Ups

DB Bench Press

Muscle Snatch (hang)

Thursday  June 23, 2016

Warm – Up

4 rounds : 200 m run and 20 AbMat Sit Ups

Mobility

Sit and Reach  &  Wrist openers

Strength

Deadlifts    5 – 5 – 5 – 5 – 5    work light to heavy for quality @ 75% of previous 1RM

Metabolic Conditioning

5 Rounds for Time of:
21 Calorie Row
15 Toes to Bar
9 Burpees

Wednesday  June 22, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    20 alternating single arm KB swings  &  15 calf presses

Mobility

Total banded shoulder

Strength

Shoulder press 1-1-1-1
Push press 3-3-3-3
Push jerk 5-5-5-5

Metabolic Conditioning

4 rounds for time of:
Romanian Deadlifts (KB 0r BB), 20 reps
30 AbMat sit-ups

Tuesday  June 21, 2016

Warm – Up

Burgener Warm Up clean grip

Mobility

Barbell arm grinders  &  Mobility Chart #5 (banded supine)

Strength

Clean & Jerk    5 – 5 – 5 – 5 – 5    work light to heavy for quality – “touch and go”

Metabolic Conditioning

4 rounds for time:
50 double-unders
dumbbell snatches    40 reps total – alternating arms
30 Battle Rope whips

Monday  June 20, 2016

Warm – Up

Tabata “L” sits   (4 rounds only)

Mobility

Mobility Chart #3 – #1  &  “Pigeon”

Strength & Metabolic Conditioning

Kelly

5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball

  *scaling options exist, personally I’m diggin’…

 “Kelly on a Bike”

http://www.builtbybergeron.com/comptrain-programming
5 RFT:
30 Calorie Bike (or rower)
30 Box Jumps, 24/20
30 Wall balls, 24/20

Saturday  June 18, 2016

“Open Gym” feel with suggested W.O.D.    8 a.m. to @ 9:30 a.m. maybe 10am

1.)    12 minute E.M.O.M. do:    1 Squat Snatch + 1 Snatch Balance + 2 Overhead squats  @55% of 1RM snatch  :  Master W.O.D.

2.)    10,000 meter row with rate change every 2000 meters  :  Concept 2 Rowing

         2000 m @ 24 spm – 2000 m @ 22 spm – 2000 m @ 24 spm – 2000 m @ 26 spm – 2000 m @ 24 spm    (could modify to 1500 or 1000)

3.)    Tabata handstand holds    (:20 seconds work – :10 seconds rest = 8 rounds for 4 minutes)

4.)    21 – 15 – 9 reps for time of:    Power Cleans – Ring Dips – 400 m run  :  CompTrain (www.builtbybergeron,com)

Friday  June 17, 2016

Warm – Up

Tabata Push Ups

Mobility

Roll entire back side  &  Mobility Chart #6

Strength

5 rounds    1 Squat clean + 4 Front squats    start light and work to “heavy” over 5 rounds

Metabolic Conditioning

Jack

Complete as many rounds as possible in 15 minutes (Rx.=20 minutes) of:
Push press, 10 reps    (Rx.=115#/75#)
Kettlebell swing, 10 reps    (Rx.= 1.5/1 pood)
Box jump, 10 reps    (Rx.= 24″/20″)

Thursday  June 16, 2016

Warm – Up

Tabata Jumping Pull Ups

Mobility

Mobility Chart #2 & #1

Strength

Dumbbell Bench Press    work the rack to best 5 reps over 5 sets (look up previous 5RM DB Bench)

Metabolic Conditioning

For time – individual or team do   30 – 25 – 20 – 15 – 10:

Calorie Row

Hammer Strikes

(team = each member does all reps.  One cannot start until other is finished

Wednesday  June 15, 2016

Warm – Up

Burgener Skill Transfer

Mobility

supine wall squat mobility  &  chest openers

Strength

Work to your best Snatch Balance with a 1 second pause in the squat position (heavy quality)

Metabolic Conditioning

A.M.R.A.P.  12 minutes  of:
“even minutes” : 1/2 body-weight Deadlifts
“odd minutes” : Dips

Tuesday  June 14, 2016

Warm – Up

Tabata Double-Unders

Mobility

Total Ankle  &  Mobility Chart #5 (banded supine)

Strength

Romanian Deadlifts    5 – 5 – 5 – 5 – 5    Barbell or Kettlebell    work light to heavy for quality

Metabolic Conditioning

200 meter sprint

15-12-9 reps of:
Hang squat cleans
Chest-to-bar pull-ups

200 meter sprint

Monday  June 13, 2016

Warm – Up

Tabata AbMat

Mobility

Wrist – Forearm  &  “Pigeon”

Strength

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

let’s work this “top down” today : 1 + 3 + 5   start light and add as you go to max. effort

Metabolic Conditioning

Jackie

For time:
1,000-meter row
45-lb. thrusters, 50 reps
30 pull-ups

______________________________________________

Friday  June 10, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:   4 Pull Up negatives  &  15 Hollow Rock rocks

Mobility

Mobility Chart #2  &  #6

Strength

Squat Clean – Hang Power Clean – High Hang Power Clean  &  2 Split Jerks (alternating feet)     E.M.O.M. x 8 minutes @ 75%

Metabolic Conditioning

12 – 10 – 8 – 6    reps for time of:

Ring Dips

Handstand push-ups

KB Swings

Box Jumps

Thursday  June 9, 2016

Warm – Up

4x  :  200 meter run  &  20 AbMat Sit Ups

Mobility

Mobility Chart #1 & #3

Strength

Back Squat    to your 1RM

Metabolic Conditioning

A.M.R.A.P. in 7 minutes of:

10 Pull Ups

10 Wall Ball

Wednesday  June 8, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:   10 light KB Romanian Deadlifts  &  15 deep Calf presses

Mobility

Total Ankle  &  Banded backpack chest opener

Strength & Metabolic Conditioning

For Time:

100 Double Unders

10 Dumbbell Bench Press

75 Double Unders

15 Dumbbell Bench Press

50 Double Unders

20 Dumbbell Bench Press

25 Double Unders

25 Dumbbell Bench Press

Tuesday  June 7, 2016

Warm – Up

Burgener Warm Up & Skill Transfer

Mobility

Banded Trap release  &  Mobility Chart #5

Strength

Snatch Balance  2 reps    E.M.O.M. x 10 minutes    work with 2 or 3 partners @ the same weight    keep a fair clip going without compromising quality

Metabolic Conditioning

10 Rounds for time of:

100 m Row sprint

10 Push Ups

10 AbMat Sit Ups

Monday   June 6, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:   10 light KB Romanian Deadlifts  &  15 Hollow Rock rocks

Mobility

Sit and Reach  &  roll posterior chain

Strength

Deadlift  work to 1RM    (keep it looking good – 90% ish)

Metabolic Conditioning

Helen

3 rounds for time of:
Run 400 meters
Kettlebell swings, 21 reps
12 pull-ups

_______________________________________________

Friday  June 3, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 hollow rock – Superman rolls  &  10 “PVC’ squat snatch

Mobility

Box Pigeons  &  Mobility Chart #2

Strength

Dumbbell eccentric shoulder flies    8 sets of 8 reps    4 second negative

Metabolic Conditioning

A.M.R.A.P. in 9 minutes / 1 minute rest – 6 minutes / 1 minute rest – 3 minutes of:

10 Wall Ball

10 Burpee box over

10 Toes to Bar

(pick up where you left off each round)

Thursday   June 2, 2016

Warm – Up

500 meter Power walk  (may do the overhead ball pass in a group)

Mobility

Total Calf  &  grounded pull up bar hang

Strength

Clean & Jerk    3 reps E.M.O.M. x 8 minutes  – or –  brisk pace with two other partners

weight @ 75% or a close compromise with your team

Metabolic Conditioning

3 Rounds for Time of:
50 Double Unders

40 AbMat Sit Ups

30 Hammer Strikes

20 KB Swings

Wednesday   June 1, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    :30 sec. Double Under practice / :30 sec. rest

Mobility

Mobility Chart #1 – #3 – #5

Strength

Back Squat    2 reps    E.M.O.M. x 10 minutes    @90% of 1RM    (again…following MURPH – this may not be too pretty!!!)

Metabolic Conditioning

400 m wall ball – sandbag carry

18 – 15 – 12 – 9 reps of:

Pull – Ups

“V” ups

400 m wall ball – sandbag carry

Tuesday   May 31, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 light “good mornings”  &  20 hollow rock rocks

Mobility

Banded chest/delt openers  &  Mobility Chart #6

Strength

Bench Press    1RM    (may not be your prettiest following yesterday)

Metabolic Conditioning

For time – individual or team do   30 – 25 – 20 – 15:

Calorie Row

Reps of Dumbbell Shoulder to Overhead

(team = each member does all reps.  One cannot start until other is finished

Monday    May 30, 2016     Memorial Day

Holiday Hours 8am to finish…only session today    (SSBBC welcome if you let me know!!!)

http://themurphchallenge.com/

Murph

For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Scale…form up teams

Partition the pull-ups, push-ups, and squats as needed.

Start and finish with a mile run.

If you’ve got a 20-lb. vest BEN wear it.

Saturday  May 28, 2016

Mobility & light endurance based conditioning (row – bike – run) for Monday

Friday   May 27, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    Burgener Warm Up & Skill Transfer

Mobility

Banded Trap release  &  Mobility Chart #6

Strength

Snatch Balance  3 – 3 – 3 – 3 – 3    (slightly heavier than 3RM Snatch or slightly lighter than 3RM Overhead Squat)

Metabolic Conditioning

Complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
9 ring dips
11 Overhead Squats

Thursday   May 26, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:   10 light “Good Morning”  &  15 Hollow Rock rocks

Mobility

“Pigeon”  &  roll posterior chain

Strength

Deadlift  2 reps    E.M.O.M. x 10    (keep it looking good – 85% at best on your 5th set)

Metabolic Conditioning

4 rounds for time of:
400-meter run
20 AbMat sit-ups
10 KB Romanian Deadlifts

Wednesday   May 25, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    :30 jump rope singles  &  :30 second plank hold

Mobility

Mobility Chart #2  &  Total Ankle

Strength

Strict Barbell Press    work to 1RM

Metabolic Conditioning

For Reps:

1 minute of burpee – box jump (step)
1 minute of toes-to-bars (V-ups)

2 minutes of burpee – box jump (step)
2 minute of toes-to-bars (V-ups)

3 minute of burpee – box jump
3 minute of toes-to-bars (V-ups)

Tuesday    May 24, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    24 Jumping Jacks  &  12 Rolling Get Ups

Mobility

Total banded shoulder  &  Mobility Chart #5

Strength

Squat Clean + Front Squat    3 – 3 – 3 – 3 – 3    add weight maintaining quality movement (75% of 1RM squat clean at most)

Metabolic Conditioning

3 Rounds for time of:

700 m Row

14 KB Swings

21 Pull Ups

Monday    May 23, 2016

Warm – Up

30 jump rope  /  30 seconds rest  –  20 / 20  –  10

Mobility

Mobility Chart #1 & #3  &  arm/forearm grinder

Strength

Back Squat    work to 3RM

Metabolic Conditioning

FRAN    21 – 15 – 9 reps for time of:

Thrusters

Pull Ups

_____________________________________________

Friday   May 20, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 light “good mornings”  &  20 mountain climbers for full range

Mobility

Banded Trap release  &  Mobility Chart #6

Strength

Dumbbell Bench Press    2reps E.M.O.M. x 10 minutes   “heavy”

Metabolic Conditioning

A.M.R.A.P.  9 minutes do:

5 deadlifts

5 cleans

5 front squats

5 shoulder to overhead

5 back squats

Rest exactly :30 seconds.    Use your 5RM shoulder to overhead as a guide for bar loading

Thursday   May 19, 2016

Warm – Up

Burgener Warm Up  &  Skill Transfer

Mobility

“Cobra”  &  grounded pull up bar hang

Strength

Snatch Balance  5 – 5 – 5 – 5 – 5    (slightly heavier than 5RM Snatch or slightly lighter than 5RM Overhead Squat)

Metabolic Conditioning

A.M.R.A.P. 15 minutes of:

20 AbMat Sit Ups

15 KB Swings (Russian heavy)

10 Pull Ups

Wednesday   May 18, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    15 jumping jacks  &  :30 second plank hold

Mobility

Mobility Chart #5  &  chest openers

Strength

Deadlift   3 – 3 – 3 – 3 – 3    (keep it looking good – 85% at best on last set)

Metabolic Conditioning

4 rounds / rest 1 minute – 3 rounds / rest 1 minute – 2 rounds / rest 1 minute – 1 round for total time of:

8 Ring Dips

10 Burpees

12 Wall Ball

14 Box Overs (20″ / 16″)

Tuesday    May 17, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    50 flutter kicks  &  10 long lunge and twist

Mobility

Total banded shoulder  &  Total Ankle

Strength

Strict Barbell press    2 reps    E.M.O.M. x 10 minutes    add weight each set to 90% 0f 1RM by 5th set

Metabolic Conditioning

Complete as many rounds as possible in 20 minutes of:
10 (strict) knees-to-elbows
20 one-legged squats, alternating (pistols)
400 m run

Monday    May 16, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    30 seconds jump rope  /  30 seconds rest

Mobility

Mobility Chart #5  &  arm/forearm grinder

Strength

Squat Clean + Front Squat    5 – 5 – 5 – 5 – 5    add weight maintaining quality movement (65% of 1RM squat clean at most)

Metabolic Conditioning

DIANE

For time    21 – 15 – 9 reps of:

Deadlift

Handstand Push Ups

_______________________________________________

Friday    May 13, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 Lunge – twist  &  20 “mountain climbers” for full range (knees to elbows)

Mobility

Total ankle  &  Mobility Chart #6

Strength

Back Squat     work up to a 5RM    gauge from your previously recorded 5RM back squat

Metabolic Conditioning

For Time:

200 meter Farmer Carry (KB or DB)

40 DB snatch (alternating straight count)

200 meter Farmer Carry (KB or DB)

30 DB snatch (alternating straight count)

200 meter Farmer Carry (KB or DB)

20 DB snatch (alternating straight count)

200 meter Farmer Carry (KB or DB)

10 DB snatch (alternating straight count)

Thursday   May 12, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    15 calf presses  &  10 deep – full ring rows

Mobility

Mobility Chart #5  &  chest openers on wall

Strength

Bench Press    work your way up to a new 3RM

Metabolic Conditioning

A.M.R.A.P. in 15 minutes of:

21 calorie Row

15 DB Push Press

9 Toes to Bar

Wednesday    May 11, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 “bottom to bottom” squats  &  10 superman rocks

Mobility

“Cobra”  &  wide grip pull up bar grounded hang

Strength

Overhead Squat    10 – 10 – 10 – 10 – 10    E.M.O.M. pace with partner(s)    start with empty barbell (w35#/m45#)  – work up lightly to focus on full squat.

Metabolic Conditioning

5 Rounds for time of:

21 KB swings

21 Burpees

21 Weighted Russian Twists

Tuesday    May 10, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 Lunge – twist  &  20 hollow rock – rocks

Mobility

Mobility Chart #2  &  sit and reach

Strength

Deadlift    5 – 5 – 5 – 5 – 5    (not your best this week – keep it looking good – 75% at best on last set)

Metabolic Conditioning

400 m Run

then

7 Rounds for time of:

7 KB Goblet Squats

7 Pull Ups

then

400 m Run

Monday    May 9, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    30 seconds jump rope  /  30 seconds rest

Mobility

Total banded shoulder  &  calf stretch

Strength

Strict Barbell press    3 – 3 – 3 – 3 – 3    add weight each set to best your previous 3RM

Metabolic Conditioning

Elizabeth

21 – 15 – 9 reps of:

Cleans    (add weight each set)

Ring Dips

__________________________________________________________

Friday   May 6, 2016

Warm – Up

Tabata Double-Unders

Mobility

Mobility Chart #6  and banded shoulder- all angles

Strength

E.M.O.M. do:

Hang Clean    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

 Jerk                   1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9- 10

5# – 10# heavier than your last session of this

Metabolic Conditioning

For Time:

Handstand Push Ups    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

 Bar Over Squat Thrust  1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

(squat thrust is a burpee without the push up)

Thursday    May 5, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    5 “bottom to bottom” squat jumps holding Mobility Chart #5 at bottom for 10 seconds

Mobility

“alot” of front rack mobility…grinding, wrist and forearm openers, shoulder mobilization, etc.

Strength

Front Squat to 1RM

Metabolic Conditioning

4 Rounds for time of:

20 DB snatch

20 dips  (jumping rings preferred with single count hold at lockout)

Wednesday    May 4, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    :30 seconds Jumping Jacks  &  :30 seconds Mountain Climbers

Mobility

Mobility Chart #2  and “Cobra”

Strength

Bench Press    work your way up to a new 5RM

Metabolic Conditioning

A.M.R.A.P.  16 minutes of:

12 American KB swings    (squeeze scapula-not crane neck forward)

24 Calf presses

36 AbMat Sit Ups

Tuesday    May 3, 2016

Warm – Up

Burgener Warm Up

Mobility

Mobility Chart #4  &  sit and reach

Strength

Snatch grip deadlift – high pull    5 – 5 – 5 – 5 – 5 reps.    start with empty barbell and work up in weight at your pace

focus on activating glutes – hammies and NO early arm pulls.

Metabolic Conditioning

For Time:

40 Calorie Row
30 Box Jumps (steps)
20 Toes to Bar (“V” ups)
10 DB Power Clean
20 Toes to Bar (“V” ups)
30 Box Jumps (steps)
40 Calorie Row

Monday    May 2, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    :30 seconds on and :30 seconds rest of Double-Under practice

Mobility

Mobility Chart #5 and “backpack” banded chest opener

Strength

Romanian Deadlifts    10 reps E.M.O.M. x 10 minutes    @40% of 1RM deadlift or lighter

this is for range of motion, so a KB from an elevated position is good or barbell with small diameter plates

Metabolic Conditioning

Cindy
Complete as many rounds as possible in 15 minutes of:
5 pull-ups
10 push-ups
15 squats

yes, normally this is a 20 minute A.M.R.A.P.  Lets pick up the pace a bit.

___________________________________________________________

Saturday  April 30, 2016

Open Gym    8:00am – 9:30am

Warm – Up

Burgener Warm Up  &  Skill Transfer

Mobility

Mobility Chart #1 & #3  and Ankles / Calfs

Strength

E.M.O.M. do:

Hang Clean    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

 Jerk                   1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9- 10

build off of your last session of this

Metabolic Conditioning

A.M.R.A.P. in 10 minutes as a team do:

800 meter Run

Wall Ball

rest 3 minutes

A.M.R.A.P. in 10 minutes as a team do:

800 meter Run

AbMat Sit Ups

rest 3 minutes

A.M.R.A.P. in 10 minutes as a team do:

800 meter Run

Hang Power Snatch

Friday    April 29, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 hollow rock to superman  &  10 long lunge and twist

Mobility

Mobility Chart #6  &  #2

Strength

Strict Barbell press    5 – 5 – 5 – 5 – 5    add weight each set to @ 85%

Metabolic Conditioning

For Time:

20 Back Squat

15 Pull Ups

10 Push press

(lighten barbell)

20 Front Squats

15 Pull Ups

10 Push Press

(lighten barbell)

20 Overhead squats

15 Pull Ups

10 Push

Thursday   April 28, 2016

Warm – Up

Tabata AbMat sit ups

Mobility

Total Ankle  &  lat. openers on the post

Strength

Front Squat    2 reps E.M.O.M. x 10 minutes    @ 90%

Metabolic Conditioning

5 rounds for time of:

7 Power Cleans

10 Dips (ring – bench – box)

30 Double Unders

Wednesday    April 27, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    15 Calf Press  &  10 bench dips

Mobility

Sit and Reach  &  “Cobra”

Strength

Barbell “Good Morning”    E.M.O.M. x 8 min.    8 reps

Metabolic Conditioning

A.M.R.A.P.  5min. work / 1 min. rest – 4 min. work / 1 min. rest – 3 min. work / 1 min. rest – 2 min. work / 1 min rest – 1 minute work

20 calorie Row

10 KB Swings

5 Toes to Bar

Tuesday    April 26, 2016

Warm – Up

Burgener Skill Transfer

Mobility

Mobility Chart #5, #6 and banded rear pull shoulder

Strength

Squat Snatch + Overhead Squat    E.M.O.M. x 8 minutes    you can start light and build this one up as you go (refer to April 8th numbers)

Metabolic Conditioning

5 rounds for time of:

12 DB Push Jerks

10 Burpees

Monday    April 25, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    :30 seconds superman / hollow rock  and  :30 rest.

Mobility

laying chest openers  &  deep calf openers

Strength

Bench Press    10 sets of 10 reps    E.M.O.M. if single or pace with up to 3 partners

go “heavier” so your parner(s) will have to help you finish your 10 reps

Metabolic Conditioning

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

_________________________________________________________________________

Friday    April 22, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:   :30 seconds double unders and :30 seconds rest

Mobility

Total ankle  &  Sit and Reach

Strength

“Pistols”    10 reps E.M.O.M. x 10 minutes    (5 reps each leg – may use bench, box and/or ball)

Metabolic Conditioning

T.U.P.

15-12-9-6-3 reps for time of:
Hang Power cleans
Ring Rows    (sub for pull-ups Rx.)
Front squats
Ring Dips    (sub for pull-ups Rx.)

Thursday    April 21, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 caterpillar crawl  &  15 deep calf presses

Mobility

Box Pigeon  &  roll entire posterior chain

Strength

Deadlift to 1RM

Metabolic Conditioning

4 Rounds for time of:
10 Jumping Lunges
10 Push Ups
10 Toes to Bar
10 Burpees

Wednesday    April 20, 2016

Warm – Up

Burgener Warm Up

Mobility

Banded trap release  &  20 total long deep slow lunge steps for hip opening

Strength

Jerk (static, split or trap door)  3RM.  Work to as heavy as possible without “press out”

Metabolic Conditioning

For time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of:

Wall Balls

Rolling Get – Ups

Tuesday   April 19, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    caterpillar crawl across room  &  15 deep calf presses

Mobility

Mobility Chart #1 & #3

Strength

Squat Clean + 2 Front Squats      5 sets

add weight each set to best your previously recorded 3RM front squat weight

Metabolic Conditioning

Teams for time:

600 m Row  &  12 DB Squat Snatch  (each partner)

400 m Row  &  8 DB Squat Snatch  (each partner)

200 m Row  &  4 DB Squat Snatch  (each partner)

the “resting” team member does AbMat sit ups.  At the end the number of sit ups your team accumulates will be deducted in seconds from your time

Monday    April 18, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:   :30 seconds double unders and :30 seconds rest

Mobility

Mobility Chart #5  &  #2 on post

Strength  &  Metabolic Conditioning

Tabata Barbara   (3/5th)

3 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between each round.

knowing were not going to 5 rounds…go for higher intensity

_________________________________________________

Friday   April 15, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 step med. ball overhead lunge  &  10 kip swings – work on control

Mobility

Calf stretch and side lunge stretch

Strength  &  Metabolic Conditioning

Woehlke

3 rounds, each for time of:
4 jerks
5 front squats
6 power cleans
40 pull-ups
50 push-ups
60 sit-ups

Rest 3 minutes between rounds

.Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

Thursday    April 14, 2016

Warm – Up

Double – Under practice    :40 work / :20 rest    8 minutes

Mobility

Calf stretch and side lunge stretch

Strength

Chin – Up bar hang   : __ seconds E.M.O.M. x 10 minutes

Metabolic Conditioning

For Time:

20 Box Jumps
20 Ring Rows
20 KB swings
20 Jumping lunges
20 Toes to Bar
20 DB Push Press
20 Good Mornings
20 Wall Balls
20 Burpees
20 Double Unders

Wednesday April 13, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 creepers  &  10 superman rocks

Mobility

Calf stretch and side lunge stretch

Strength

“Pistols”    10 reps E.M.O.M. x 10 minutes    (5 reps each leg – may use bench, box, ball, bands)

Metabolic Conditioning

3 rounds for time of:
21 AbMat sit ups
18 lateral box step overs
15 Med Ball clean – over the shoulder

Tuesday  April 12, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    “pvc” 10 Squat Snatch + Overhead Squat  &  10 hollow rocks

Mobility

chest openers  &  “pigeon”

Strength

“Perfect” push ups    5 reps E.M.O.M. x 10 minutes    STRICT – elevated is cool…

Metabolic Conditioning

For time 33 – 22 – 11 reps of:
kettlebell swings
calorie row
wall-ball shots
KB Romanian deadlifts

Monday  April 11, 2015

Warm – Up #2

Start with 2 rounds of :30 second jump rope practice – then – Tabata Double-Unders

Mobility

“down dog” – plank  &  sit and reach

Strength

Front Squat   5 – 5 – 5 – 5 – 5    add weight each set

Metabolic Conditioning

Diane

21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-ups

___________________________________________________________________

Saturday  April 9, 2016

Open Gym    7:30am – 9:00am

Strength

E.M.O.M. do:

Hang Clean    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

 Jerk                   1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9- 10

Metabolic Conditioning

A.M.R.A.P. 24 minutes of:

6 (chest to bar) Pull Ups

6 Deadlifts @ 60%

12 Box Jumps

400 meter Run

Friday   April 8, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 step med. ball overhead lunge  &  10 kip swings – work on control

Mobility

Mobility Chart #5  &  #2

Strength

Squat Snatch + Overhead Squat    E.M.O.M. x 8 minutes    you can start light and build this one up as you go.

Metabolic Conditioning

10 Rounds alternating with a partner:

250 m Row

25 Double Unders

(1 round counts when both team members does a set)

Thursday   April 7, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:    10 creepers  &  8 squat jumps

Mobility

Chest Opener  &  Mobility Chart #6

Strength

Bench Press    establish 1RM

Metabolic Conditioning

A.M.R.A.P. in 18 minutes of:

8 Toes to Bar

12 Wall ball

8 Burpees

Wednesday April 6, 2016

Warm – Up

Start with 2 rounds of :30 second jump rope practice – then – Tabata Double-Unders

Mobility

Calf stretch and side lunge stretch

Strength

Deadlifts    2 reps. E.M.O.M. x 10 minutes    @90%

Metabolic Conditioning

“Mr. Perfect”
For Time:
10-8-6-4-2  Handstand Push Ups
2-4-6-8-10       Hang Power Clean

Tuesday  April 5, 2015

Warm – Up #2

Burgener Warm Up

Mobility

Banded shoulder  &  Total Calf

Strength

Jerk    5 – 5 – 5 – 5 – 5    as heavy as possible – not to press out

Metabolic Conditioning

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 AbMat sit-ups
Overhead squats, 10 reps

MONDAY. APRIL 4, 2016
WARM – UP
E.M.O.M. for 9 minutes on alternating minutes do: 10 light wall ball & 15 PVC Good Mornings & 15 calf press
MOBILITY
Mobility Chart 1 – 3 and rear pull banded shoulder distraction
STRENGTH
Squat Cleans with 1 second pause in squat position 5 – 5 – 4 – 4 – 3 – 3 – 2 – 2 – 1 – 1 start @50% and add weight each set to @90%
METABOLIC CONDITIONING
“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
Squat Snatch
– scale-
muscle-ups is dips (ring, bar or bench)
squat snatch for lower weight

Friday   April 2, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:    10 creepers  &  10 toes to bar

Mobility

Chest Opener  &  Sit and Reach (left – center – right)

Strength

Bench Press    2 reps E.M.O.M. x 8 minutes pace with partner / spotter    @85%

Metabolic Conditioning

Hansen
Daniel HansenMarine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Five rounds for time of:
30 reps, Kettlebell swing
30 Box Jumps or steps (sub for Burpees)
30 AbMat Sit-ups

 

Thursday April 1, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    12 long lunge steps  &  6 Superman – Hollow Rock rolls

Mobility

Sit & Reach l-c-r  and  Knee hug & rock

Strength

Deadlifts    3 – 3 – 3 – 3 – 3    add weight each set to @ 85% max. today

Metabolic Conditioning

“Cement Mixer”
7 rounds for time of:
400 Meter Run

12 Toes to Bar

Wednesday   March 30, 2016

So far no takers for 5:30am class…Spring Break – why get up that early?    I am available if I get a text you’re definately coming!!!

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    double under practice / rest

Mobility

Mobility Chart #2

Strength

Push Press    find your 1 RM    (look up previous number)

Metabolic Conditioning

5 rounds for time of::
15 Calorie Row
12 Push Ups
9 Goblet Squats

Tuesday  March 29, 2015

Warm – Up #2

Burgener Skill Transfer

Mobility

Banded shoulder  &  Mobility Chart #3

Strength

Overhead Squat to 3RM for the day

Metabolic Conditioning

In front of a clock set for 12 minutes:
1 minute of box jumps
1 minute of sumo deadlift high pulls
2 minutes of  box jumps
2 minutes of sumo deadlift high pulls
3 minutes of  box jumps
3 minutes of sumo deadlift high pulls

Monday  March 28, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    12 side squat lunges  &  12 tight kip swings

Mobility

“dog” stretch (as you see in a dog when they first get up)  &  banded supine Mobility Chart #5

Strength

Hang Power Snatch    5 – 5 – 5 – 5 – 5    add weight each set    focus on full pull NOT with arms

Metabolic Conditioning

Mary (3/4)
Complete as many rounds as possible in 15 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

_______________________________________________________________

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:    20 Jumping Jacks  &  15 tight kip swings

Mobility

Mobility Chart #5  &  grounded chin up bar hang

Strength

Bench Press    work to today’s 3RM and record, this will come after the MetCon

Metabolic Conditioning

Workout 16.5

21-18-15-12-9-6-3:
Thrusters
Burpees

(variety of scaling options available)

Thursday March 23, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    12 long lunge steps  &  6 Superman – Hollow Rock rolls

Mobility

Sit & Reach l-c-r  and  Knee hug & rock

Strength

Deadlifts    5 – 5 – 5 – 5 – 5    add weight each set to @ 75% max. today

Metabolic Conditioning

21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time:
Squat Jumps

Dumbbell Bench Press

AbMat Sit Ups

Wednesday March 22, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:   8 high box step ups  &  20 AbMat

Mobility

Mobility Chart #2  &  #6

Strength  &  Metabolic Conditioning

With a partner and a running clock…
4 Rounds For Time (you complete the first two rounds, then your partner does two)
6 Power Cleans
6 Bar Facing Burpees
4 RFT (you complete the first two rounds, then your partner does two)
6 Jerks
9 Box Jumps
4 RFT (you complete the first two rounds, then your partner does two)
6 Thrusters
12 Pull ups
2 RFT (you complete one round, then your partner does one round)
9 Power Cleans
12 Bar Facing Burpees
2 RFT (you complete one round, then your partner does one round)
9 Jerks
15 Box Jumps
2 RFT (you complete one round, then your partner does one round)
9 Thrusters
18 Pull ups

Tuesday March 21, 2016

Warm – Up

Burgener Skill Transfer with 1 second pause in all squat positions

Mobility

Mobility Chart #1 & #3    PVC Bar Pass through

Strength

Push Press    2 reps    E.M.O.M. x 10 minutes    @85%

Metabolic Conditioning

Barbell Conditioning
4 Rounds for time of:
1 Power Snatch
2 Overhead Squats
3 Power Cleans
4 Front Squats

weight will be around 90% of your 1RM Power Snatch or 2RM Overhead Squat
2minute rest between rounds

Monday  March 20, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    double under practice / rest

Mobility

Banded “backpack”  &  Mobility Chart #5

Strength & Metabolic Conditioning

“TABATA ANGIE”    for total time do:

100 Pull-ups
100 Push ups
100 Sit-ups
100 Squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest. Take one minute rest between exercise intervals.

Saturday  March 19, 2016

Open Gym    9:00am – 11:00am    with Coach Maria (thank you!)

Strength

E.M.O.M. do:

Hang Clean    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

 Jerk                   1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9- 10

Metabolic Conditioning

Daniel
For time
Daniel Crabtree50 Pull-ups
400 meter run
DB Thruster, 21 reps
800 meter run
DB Thruster, 21 reps
400 meter run
50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

(scale = ring rows for pull ups or combo of the two)

Friday March 18, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 box step ups  &  15 Candlesticks

Mobility

Box Pigeon  &  Mobility Chart #2

Strength

Overhead Squat    5 – 5 – 5 – 5 – 5    start with empty barbell, add weight each set to no greater than 75% of 1RM

Metabolic Conditioning

Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 D.B. push presses

Thursday  March 17, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    8 hand release push ups  &  20 AbMat sit ups

Mobility

Sit and Reach l-c-r  &  chest openers

Strength & Metabolic Conditioning

For time:
1 round of:
Hang power cleans, 20 reps
10 ring dips
80 double unders
Then, 2 rounds of:
Hang power cleans, 15 reps
10 ring dips
60 double unders
Then, 3 rounds of:
Hang power cleans, 10 reps
10 ring dips
40 double unders

Wednesday  March 16, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 creepers  &  10 toes to bar

Mobility

Roll posterior chain = calves to scapula  &  lat stretch on chin up bar

Strength

Squat Cleans with 1 second pause in squat position    5 – 5 – 4 – 4 – 3 – 3 – 2 – 2 – 1 – 1    start @50% and add weight each set to @90%

Metabolic Conditioning

4 rounds for time of:
6 Romanian Deadlifts

8 Bar Facing Burpees

10 Pull ups

8 Bar Facing Burpees

6 Romanian Deadlifts
(1 minute rest between rounds)

Tuesday  March 15, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    15 empty barbell muscle snatches  &  10 step lunge-twist

Mobility

Mobility Chart #1 & #3

Strength & Metabolic Conditioning

For time:
1 round of:
75 calorie row
50 squats
25 DB push press
Then, 2 rounds of:
60 calorie row
30 squats
15 DB push press
Then, 3 rounds of:
40 calorie row
20 squats
10 DB push press

Monday  March 14, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    15 full calf presses  &  10 full – light Good Mornings (great posture & glute driven)

Mobility

Banded #5  &  Front delt shoulder openers

Strength

Bench Press    back to the barbell    work up to a 5RM and record it.

Metabolic Conditioning

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Saturday  March 12, 2016

Open Gym    9:00am – 11:00am    will judge 16.3’ers

Strength

E.M.O.M. do:

Hang Clean    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

 Jerk                   1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9- 10

Metabolic Conditioning

4 Rounds for Time of “0 – 60”

10 Burpees

20 Ring Rows

30 Lunges (l&r=1)

40 AbMat sit ups

50 Jumping Jacks

:60 second plank hold (single leg)

– rest 1 minute –

Friday March 11, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    12 med ball cleans  &  12 KB sumo deadlift high pull

Mobility

roll entire legs  &  “snow angles” on roller

Strength & Metabolic Conditioning

“The Chief”    A.M.R.A.P. 3 minutes – rest 1 minute – 5 rounds

3 Power Clean

6 Push Ups on the bar

9 Squats (air)

Thursday  March 10, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:    :40 seconds double-unders or single practice

Mobility

Mobility Chart #6  &  #2

Strength

Box Squats    10 sets of 10 reps

work with partner(s) and start with an empty barbell adding modest amount of weight each set to maintain a brisk pace

Metabolic Conditioning

A.M.R.A.P. 12 minutes of:

12 DB Thrusters

12 Ball Slams

12 Box Jumps

Wednesday  March 9, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:  15 calf press (full range)  &  10 “Superman rocks”

Mobility

Mobility Chart #6  &  Total Ankle

Strength

5 rep. Hang Squat Snatch + Overhead Squat    5 rounds adding weigh each set

Metabolic Conditioning

A.M.R.A.P. in 10 minutes of:

10 Squat Thrust – Wall Ball

20 Double Unders

Tuesday  March 8, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 Romanian deadlifts  &  20 AbMat Sit Ups

Mobility

“Cobra”  &  “Pigeon”

Strength & Metabolic Conditioning

“It Rears its Ugly Head”

10 rounds for time of:

15 Deadlifts

15 Push Ups

Monday  March 7, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    4x hops through the Agility Ladder  &  6 “bottom to bottom” Squat Jumps

Mobility

Banded #5  &  Front delt shoulder openers

Strength

Good Mornings    work modestly up to 5 RM

Metabolic Conditioning

Eva

Five rounds for time of:
Run 800 meters (Row)
Kettlebell swing 30 reps (American)
30 Pull-ups (Jumping)

____________________________________________________

Saturday  March 5, 2016

Open Gym    7:30 – 10:30 (ish)

Strength

E.M.O.M. do:

Hang Clean    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

 Jerk                   1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9- 10

Metabolic Conditioning

4 Rounds for Time of “0 – 60”

10 Burpees

20 Ring Rows

30 Lunges (l&r=1)

40 AbMat sit ups

50 Jumping Jacks

:60 second plank hold (single leg)

– rest 1 minute –

Friday  March 4, 2016

Workout 16.2

4-min. AMRAP + bonus time:

25 toes-to-bars
50 double-unders
15 squat cleans*

Time extends 4 minutes each time a round is completed.

* Reps decrease. Load increases.

details at www.games.crossfit.com

Thursday  March 3, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    :30 sec. double unders practice

Mobility

Banded Shoulder  &  Sit and Reach

Strength

 Push Press    work to best 3RM

Metabolic Conditioning

Brenton

Five rounds for time of:
15 Wheeled Creepers
Standing broad-jump 4 laps

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Wednesday  March 2, 2016

Warm – Up

Burgener Warm Up : Clean Grip

Mobility

Mobility Chart #1  &  grounded chin up bar hang

Strength

Clean & Jerk  :  5 Hang Power Cleans – 3 Hang Squat Cleans – 2 Jerks

Metabolic Conditioning

9-15-21 reps for time of:
Row for calories
Power snatches

Tuesday  March 1, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    8 hand release push ups  &  25 AbMat sit ups

Mobility

Mobility Chart #6 & #2

Strength

Back Squat    over 5 sets work up to 1 RM    max. it out about 90% for today    set up a 5 set plan (ie. 50% – 60 % – 70% – 80% – 90%)

Metabolic Conditioning

5 rounds of:
12 dumbbell snatches (alternating – single count)
9  dumbell bench presses
6 ring to shoulders pull up (scaled is jumping)

gonna give a team option on this one – alternating team member 12 – 12 – 9 – 9 – 6 – 6 for 5 rounds

Monday  February 29, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    4x hops through the Agility Ladder  &  6 “bottom to bottom” Squat Jumps

Mobility

Banded #5  &  Front delt shoulder openers

Strength

Snatch balance with 1 second hold in squat position    work to single best for the day – not fully maxed out.

Metabolic Conditioning

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters (Row 500 sub.)
Max rep Pull-ups (lets do 5 strict or 10 kipping today)

_______________________________________________________________

Friday  February 26, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do: 8 slow – deep KB Romanian Deadlifts  &  8 slow – long lunges

Mobility

Sit & Reach  and  grounded chin up bar hang

Strength

Deadlift    over 5 sets work up to 1 RM    max. it out about 90% for today

Metabolic Conditioning

Complete as many rounds and reps as possible in 18 minutes of:
8 Overhead Squats
8 bar over Burpees
8 Front Squats
8 pull-ups

Men 65 lb.
Women 45 lb.

Thursday  February 25, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    400 m runs and rest. If you choose to try an 800 m run – we’ll add rest time.

Mobility

Mobility Chart #6 & #2 add more shoulder mobility with band to include banded rear and lateral pull

Strength

Clean & Jerk    5 reps – work on style and different forms.

such as; squat clean, power clean, hang power clean, hang squat clean…split jerk, trap door jerk, push jerk…

Metabolic Conditioning

Blake

Four rounds for time of:
100 foot Walking lunge with plate held overhead
30 Box jump
20 Wallball shots
10 Handstand push-ups

Wednesday  February 24, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    max. pull up bar hang  &  rolling get ups (to possibly one foot = rolling Pistol)

Mobility

barbell grinder to total arms  &  Mobility Chart #5

Strength

“Frankenstein” Front Squats    5 – 5 – 5 – 5 – 5    add weight to best ability to hold arm position

Metabolic Conditioning

21-15-9 reps for time of:
Deadlifts
Overhead walking-lunge steps
Burpees, jumping over the barbell

Use a pair of dumbbells or kettlebells for the overhead lunges.

Tuesday  February 23, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    8 inch works  & 8 KB side lunges

Mobility

At least Mobility Chart #1 – #3 – #2.  Lets add on some requests for sore spots…

Strength

Dumbbell Bench Press    2reps    E.M.O.M. x 10    @ + 90%

this time warm up to your working weight prior to your 10 sets

Metabolic Conditioning

A.M.R.A.P. 12 minutes of:

30 Double Unders    (scale 20)

15 Ring Dips    (scale 10)

Monday  February 22, 2016

DONATE THROUGH : http://www.official22wod.com/

Metabolic Conditioning     “22 WOD”     for time:

(warm up)

22 Calorie Row

(“weightlifting” barbell complex)

22 empty barbell Thrusters

22 empty barbell Power Snatch

22 empty barbell  Overhead Squats

(body weight complex)

22 Pull Ups

22 Push Ups

22 AbMat Sit Ups

22 Lunges

22 Burpees

(add weight to your bar – “powerlifting” barbell complex)

22 Deadlifts

22 barbell Row

22 Cleans

22 Front Squats

22 Shoulder to Overhead

22 Back Squats

22 Evil Wheel

(kettlebell complex)

22 single arm alternating Swings

22 figure 8 pass through

22 Romanian Deadlifts

(mono-structural complex)

220 meter Run

220 meter Farmer Carry (kb or db)

220 meter Grapevine

___________________________________________________________________________________

Saturday  February 20, 2016

7:30 – 9am SHARP   “Open Gym”

9am scheduled private

Suggested…

Strength #1

Box Squats    2 reps. E.M.O.M. x 10 minutes    better than February 5th numbers – keep up the pace if 2 or 3 of you work together.

Strength #2

Any of the lifts this week you might have missed.

Metabolic Conditioning

For 2 person team time    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of:

calorie Row

Med.Ball Squat Cleans

Ring Dips (or variation)

this time each partner completes the reps before moving onto the next exercise.

example = team member #1 does 10 calorie row, then team member #2 does 10 calorie row

team member #1 does 10 med.ball squat cleans, team member #2 does 10 med.ball squat cleans

same for dips…then onto 9 reps – down to 1 each.

Friday  February 19, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do: Double Unders  & rest

Mobility

Mobility Chart 1 – 3  and rear pull banded shoulder distraction

Strength

Clean & Jerk    work to 5RM “touch and go”

Metabolic Conditioning

ADAMBROWN

Two rounds for time of:
24 Deadlift
24 Box jumps
24 Wallball shots
24  (DB) Bench press
24 Box jumps
24 Wallball shots
24  Clean

Thursday  February 18, 2016

Warm – Up

Burgener Warm -Up  Clean grip

Mobility

Total calf  &  Mobility Chart #2

Strength

 Push Press    work to best 5RM

Metabolic Conditioning

3 Rounds of  5-minutes for max reps at each station:
From 0:00-2:00, run 200 meters then count double-unders
From 2:00-3:00,    dumbbell push jerks
From 3:00-4:00,    pull-ups
From 4:00-5:00,    dumbbell hang squat cleans

Rest up to 5 minutes between rounds.

Post number of reps completed each round and total

Wednesday  February 17, 2016

Dark    thank you all for understanding    back tomorrow strong!

Tuesday  February 16, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    10 KB Romanian Deadlifts  &   10 each “I” – “Y” – “T” with weight (1#, 2.5#…)

Mobility

Mobility Chart #2  &  sit and reach

Strength

Front Squat    5 – 5 – 5 – 5 – 5    work to about 75%    save some legs for the MetCon.

Metabolic Conditioning

Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating (pistols)
15 Pull-ups

Monday  February 15, 2016

Holiday – no plans on opening, that could change…

_________________________________________________

Saturday  February 13, 2016

8 – 9:30 am    “Open Gym”

Friday  February 12, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:    10 light wall ball  &  15 PVC Good Mornings

Mobility

Chest Openers (mat, wall, uprights…)  &  Mobilty Chart #6

Strength

Dumbbell Bench Press    work the rack to your best 3RM

Metabolic Conditioning

Coe

Ten rounds for time of:
Thruster, 10 reps
10 (Ring) push-ups

HeroKeithACoe_th.jpg

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Thursday  February 11, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    4 x 4 second negative “pull ups”  &  10 step walking lunge (slow and long for range)

Mobility

Mobility Chart #5 & Backpack chest opener

Strength

Overhead Squat    2 reps E.M.O.M. x 10 minutes    go “heavy” – watch for proper depth

Metabolic Conditioning

For time:
Row 500 meters
50 AbMat sit-ups
Row 1,000 meters
30 AbMat sit-ups
Row 2,000 meters
20 AbMatsit-ups

Wednesday  February 10, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    :30 double unders  &  :45 plank hold

Mobility

sit and reach  &  back pack shoulder opener

Strength

Barbell “Good Mornings    2 reps    E.M.O.M. x 10 minutes    “heavy”    (deadlift)

Metabolic Conditioning

For time:
18 Dips (ring or bar or bench)
18 push jerks (barbell, dumbbell or kettlebell)

15 Dips (ring or bar or bench)
15 push jerks (barbell, dumbbell or kettlebell)

12 Dips (ring or bar or bench)
12 push jerks (barbell, dumbbell or kettlebell)

9 Dips (ring or bar or bench)
9 push jerks (barbell, dumbbell or kettlebell)

6 Dips (ring or bar or bench)
6 push jerks (barbell, dumbbell or kettlebell)

3 Dips (ring or bar or bench)
3 push jerks (barbell, dumbbell or kettlebell)

Tuesday  February 9, 2016

Warm – Up

Burgener Warm -Up  &  Burgener Skill Transfer

Mobility

Total calf  &  Mobility Chart #2

Strength

 30 Clean & Jerk with 30 double-unders every 10 reps

Metabolic Conditioning

4 rounds for time of:
Overhead squats, 20 reps
Lateral box step overs, 20 reps

Monday  February 8, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    12 KB Romanian Deadlifts  &   10 each “I” – “Y” – “T” with weight (1#, 2.5#…)

Mobility

“Pigeon”  &  banded shoulder distractions side and rear.

Strength

Work your way up to a 1RM strict Shoulder Press for the day

Metabolic Conditioning

Linda

For time:    10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift  (barbell or kettlebell)
Dumbbell Bench Press
Clean (barbell or kettlebell or dumbbell)

Set up three bars and storm through for time.

Last time we did this in 3 person teams with compatible weights for all…

____________________________________________________________________

Friday  February 5, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    16 alternating single arm KB swings  &   6 DB shoulder flies for negatives

Mobility

Mobility Chart #2 &  Sit & Reach

Strength

Box Squats    2 reps. E.M.O.M. pace x 8 minutes    better than last weeks Box Squat numbers

Metabolic Conditioning

Sisson

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent (sub 5 strict pull ups or weighted 3 rep weighted chin-up)
5 burpees
200-meter run (sub row or Airdyne)

If you’ve got a 20-lb. vest or body armor, wear it.

Post rounds completed to comments.

HERO-Justin-Sisson_th.jpg

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Thursday  February 4, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:    up to :45 second handstand hold  &  rest

Mobility

Chest Openers (mat, wall, uprights…)  &  Mobilty Chart #6

Strength

Dumbbell Bench Press    work the rack to your best 5RM

Metabolic Conditioning

5 rounds for reps of:
1 minute of Kettlebell Swings
1 minute of Push-ups
1 minute of Dips (Rx.=rings, alternative=Bar, scaled=bench)

we’ll put a minute rest between rounds

Wednesday  February 3, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    4 x 4 second negative “pull ups”  &  8 squat jumps (option = with PVC overhead)

Mobility

Mobility Chart #5 & #2

Strength

Hang Power Snatch + Overhead Squat    3 – 3 – 3    build off of last weeks 5 rep. numbers

Metabolic Conditioning

For Time:

20 calorie Row

20 Deadlifts

20 Burpees

20 Dumbbell shoulder to overhead

40 AbMat Sit ups

20 Dumbbell shoulder to overhead

20 Burpees

20 Deadlifts

20 calorie Row

Tuesday  February 2, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    15 PVC Overhead Squats  &   15 light-fast Romanian Deadlifts

Mobility

sit and reach  &  back pack shoulder opener

Strength

Deadlift    3 – 3 – 3 – 3 – 3    to @90% of 1RM on your 5th set

Metabolic Conditioning

A.M.R.A.P.   4 min. (minute rest)   3 min. (minute rest)   2 min. (minute rest)   1 min. of;

6 Dumbbell Thrusters

6 Toes to Bar

60 Double Unders

Monday  February 1, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    16 long step lunges  &  16 ring rows (body about 45 degrees)

Mobility

Total ankle  &  chin up bar grounded hang

Strength

Strict Shoulder Press    2 reps    every :30 seconds x 7 minutes    @90%

Metabolic Conditioning

Kelly

Five rounds for time of:
Row (sub) 400 meters
30 Box jump
30 Wall ball shots

_________________________________________________

Friday  January 29, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    16 alternating single arm KB swings  &   6 DB shoulder flies for negatives

Mobility

Mobility Chart #2 &  total ankle

Strength

Box Squats    3 – 3 – 3 – 3 – 3    slightly better than 5 rep last week

Metabolic Conditioning

Paul

Five rounds for time of:
50 Double unders
35 Knees to elbows
2 lap walking overhead lunge with med. ball

OfficerPaulSciullo_th.jpg

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Thursday  January 28, 2016

Warm – Up

E.M.O.M. for 6 minutes on alternating minutes do:    up to :40 second handstand hold  &  rest

Mobility

Chest Openers (mat, wall, uprights…)  &  Mobilty Chart #6

Strength

Dumbbell Bench press    10 set of 10 reps done “E.M.O.M.”    work the rack…

Metabolic Conditioning

A.M.R.A.P. 5 min. (minute rest) 4 min. (minute rest) 3 min. (minute rest) 2 min. (minute rest) 1 min. of;

Power Cleans

Bar Over Burpee

Wednesday  January 27, 2016

Warm – Up

Burgener Warm Up  &  Skill Transfer

Mobility

Mobility Chart #1 and #3  &  banded trap release

Strength  &  Metabolic Conditioning

Fight Gone Bad!

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row (calories)

In this workout, you move from each of five stations after a minute.

The clock does not reset or stop between exercises.

After the first 5-minute round, take a 1-minute break before repeating.

On call of “rotate,” the athletes must move to next station immediately for best score.

One point is given for each rep, except on the rower where each calorie is 1 point

Tuesday  January 26, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    Double Under practice  &  rest

Mobility

Mobility Chart #5 & #2

Strength

Hang Power Snatch + Overhead Squat    5 – 5 – 5 – 5 – 5    start light @50% and add weight each set

Metabolic Conditioning

AMRAP 15 minutes
5 Toes 2 Bar
10 Hand Release Push-ups
15 Wallballs

Monday  January 25, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    16 KB swings  &   6 DB shoulder flies for negatives

Mobility

sit and reach  &  back pack shoulder opener

Strength

Deadlift    5 – 5 – 5 – 5 – 5    @85% of 1RM on your 4th and 5th set

Metabolic Conditioning

“kinda Jackie”
For time:
Row 500 meters
DB Thruster 20 reps
20 Pull-ups
Row 250 meters
DB Thruster 10 reps
10 Pull-ups

___________________________________________________________

Friday  January 22, 2016

Warm – Up

Burgener Skill Transfer

Mobility

Banded lateral pull shoulder release  &  Mobility Chart #3

Strength

Barbell strict press    3 – 3 – 3 – 3 – 3   work up to 3RM with symmetry

Metabolic Conditioning

4 rounds for time of:
PVC overhead squats, 21 reps
21 GHD sit-ups
21 Dumbbell bench press

Thursday  January 21, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    16 alternating single arm KB swings  &   6 DB shoulder flies for negatives

Mobility

Mobility Chart #2 & #6

Strength

Box Squats    5 – 5 – 5 – 5 – 5    slightly better than previously recorded but not “huge” today

Metabolic Conditioning

For reps:

Tabata push-ups          rest 2 minutes
Tabata Toes 2 Bar          rest 2 minutes
(Bottom-to-bottom) Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top.

Wednesday   January 20, 2016

Warm – Up  &  Mobility

8 rounds alternating:    10 Long Lunge step and twist  &  20 slow deep calf press

Strength & Metabolic Conditioning

“The Dirty Thirty”
30 Box Jumps
30 Pull ups
30 Kettlebell Swings
30 Goblet Lunge Steps
30 Toes to Bar
30 Push Jerks
30 Dead Lifts
30 Wallballs
30 Burpees
90 Double Unders
Only 1 bar. Athlete changes weights.

Tuesday  January 19, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    :30 seconds jump rope & :30 seconds off

Mobility

Chest opener  &  Mobility Chart #5

Strength

“THE OTHER CROSSFIT TOTAL”

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Note : 1RM evaluations and “TOTALS” can be used to progress from this point forward – if you have an ailment you might be lighter than normal but you can still progress as you heal.  Take what you have and what you can get…

Monday  January 18, 2016    M.L.K. Weekend    Holiday Hours 7am – 8:30am

Hint…D. – E. – F.    looking back on Mondays with give you another clue…

Saturday  January 16, 2016

OPENING AT 8AM AND PROGRESSING THROUGH W.O.D. (est. finish @ 9:30am)

Warm – Up

Burgener Warm Up & Skill Transfer

Mobility

Full banded hip opener  &  full banded shoulder opener

Strength

21-15-9
Power clean 40%
Clean grip muscle snatch at 40%

Metabolic Conditioning

30 min AMRAP
Row 500
30 box jumps
15 thrusters at 40%
30 walking lunge
50 meter bear crawl (2 laps)
100 m farmer carry – heavy (4 laps)

Friday  January 15, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    Agility Ladder 4x single foot hop  &  10 partner wall ball

Mobility

Laying chest openers  &  “sit and reach” left-center-right

Strength

Bench Press    establish 3RM    (not crazy – “other CrossFit Total” next week)

Metabolic Conditioning

Jack

Complete as many rounds as possible in 20 minutes of:
Push press, 10 reps
10 KB Swings
10 low box jump overs (modification)

Jack1MartinHero_th.jpg

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi

Thursday  January 14, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    8 caterpillar crawls  &  8 “good mornings”

Mobility

Mobility Chart #6 & total ankle

Strength

5 minutes to establish your best 5 rep. Dumbbell Thruster

rest 4 minutes

Metabolic Conditioning

For time:

28 – 21 – 15 – 9 reps of:

Toes to Bar

Ball Slams

rest 3 minutes

3 Rounds of:

12 Goblet Squats

21 KB Romanian Deadlifts

Wednesday  January 13, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    Jump rope  &  rest

Mobility

Mobility Chart: at least #1, #2, #3

Strength

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Tuesday  January 12, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    12 alternating hand – single arm KB swings  &  handstand hold up to :35 seconds

Mobility

Mobility Chart #5  &  chin up bar chest opener

Strength

Snatch Balance    5 – 5 – 5 – 5 – 5    add weight each set,  focus on quality and speed of the squat

Metabolic Conditioning

2 rounds with 2 minute break for total reps do:

 On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Ring Rows
Rolling get-ups
Wall-ball shots
Burpees
Double-unders

Monday  January 11, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:     10 partner “GHD”  &  8 PCV hang squat snatch for perfomance

Mobility

Mobility Chart #3 & #2

Strength

Sumo Deadlift practice    work to a 5 RM

Metabolic Conditioning

For time    SUPER CINDY v.1

Shoulder to Overhead 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

with; 5 pull ups – 10 push ups – 15 squats each round

___________________________________________________________________________

Friday  January 8, 2016

Warm – Up

E.M.O.M. for 8 minutes on alternating minutes do:    jump rope  &  rest

Mobility

Mobility Chart #3 & #1

Strength

Overhead Squat    10 reps E.M.O.M. x 10 minutes

Metabolic Conditioning

D.T.

Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

rest exactly 1 minute between sets

Thursday  January 7, 2016

Warm – Up #2

3  minutes on Airdyne before or after daily warm up

Mobility

Mobility Ball to shoulders  &  “Cobra”

Strength

Barbell strict press    5 – 5 – 5 – 5 – 5    work up to 5RM with symmetry

Metabolic Conditioning

For time:

Row 1,000 meters

Then, 5 rounds of:
20 KB Romanian Deadlift
16 AbMat Sit Ups

Then, row 1,000 meters

Wednesday  January 6, 2016

Warm – Up #2

Burgener Warm up clean grip

Mobility

Banded trap release  &  “splits” stretch

Strength

Clean Deadlift – Clean Pull – Clean High Pull    3 – 3 – 3 – 3 – 3    start with an empty barbell and add weight to each set for quality

Metabolic Conditioning

For Time   15 – 12 – 9 – 6 – 3    reps of:

Thrusters (BB, KB, DB)

Toes to Bar

Tuesday  January 5, 2016

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    handstand hold (maintain time x 4)  &  :30 jump rope (good singles to maintain x 4)

Mobility

Mobility Chart #2  &  box pigeon

Strength

Front Squat    work to a 1RM    not to exceed 90% of your previous recorded

Metabolic Conditioning

A.M.R.A.P.  5 minutes (minute rest) – 4 minutes (minute rest) – 3 minutes (minute rest) – 2 minutes (minute rest) – 1 minute of:

12 Box steps

24 KB swings single arm alternating

Monday  January 4, 2016

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    :30 AbMat (maintain reps)  &  10 long lunge and twist

Mobility

chest openers and Mobility Chart #6

Strength

Bench Press    5 – 5 – 5 – 5 – 5    to your best 5RM

Metabolic Conditioning

For Time    Super Cindy    v2

KB Swing    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

with a round of 5 pull ups – 10 push ups – 15 squats between each round (Cindy)

_____________________________________________________________

Saturday  January 2, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:   minute of jump rope practice / minute rest

Mobility

Mobility Chart #2  &  total ankle

Strength

CrossFit Total

Back squat, 1 RM
Shoulder Press, 1 RM
Deadlift, 1 RM

time and dedicated spotter permitting – do Bench Press, 1RM

Friday  January 1, 2016

HAPPY NEW YEARS DAY!!!

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    10 step long lunge and twist  &  10 “V” ups (looks like a toes to bar on the ground)

Mobility

Pull Up bar hang  &  Mobility Chart #6

Strength & Metabolic Conditioning

Harper

Complete as many rounds as possible in 23 minutes of:
9 (chest-to-bar) pull-ups
Power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate (sub out for snow or 400 m row)

HERO-BradHarper_th.jpg

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

Thursday  December 31, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    10 – 15 kip swings  &  20 AbMat Sit Ups (keep posture)

Mobility

“pigeon”  &  Mobility Chart #1

Strength & Metabolic Conditioning

“It Rears it’s Ugly Head”

10 Rounds for time of:

15 Deadlifts

15 Push Ups

Wednesday  December 30, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    10 Overhead Squats  &  10 KB Romanian Deadlifts

Mobility

Mobility Chart #1 & #2

Strength

Dumbbell strict press    start light and work your way up the rack to 5RM perfect symmetry

Metabolic Conditioning

Partner 4 rounds for time of:
Row 800 meters (200 – 200 – 200 – 200)
40 wall-ball shots (10 – 10 – 10 – 10)

Tuesday  December 29, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:   10 empty barbell Good Mornings  &  15 calf press for stretch

Mobility

Mobility Chart #5 and banded Trap release

Strength

1 Squat Clean + 2 Hang Squat Clean + 3 Hang Power Clean

try to keep on a E.M.O.M. timing as you add weight for 10 minutes max. practice

Metabolic Conditioning

Complete as many rounds as possible in 20 minutes of:
10 Ring Dips
20 Pistols (one-legged squats) alternating
40 double-unders

Monday  December 28, 2015

Warm – Up #2

3 – 5 minutes on Airdyne before or after daily warm up

Mobility

Mobility Chart #3 and chest opener

Strength & Metabolic Conditioning

Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

We have done this Tabata style previously, now the real deal Rx. for your books.

_____________________________________________________________________

Saturday    December 26, 2015    8am – 9am-ish

Warm – Up #2 & Mobility

3 minutes Airdyne  &  Hips and Shoulders

Strength & Metabolic Conditioning

Buy In ???    An Iris Suprise

 * 3 minute rest *

For Time:

500 meter Row

5 Handstand Push Ups

10 Ring Dips

15 Toes to Bar

20 Weighted Overhead Lunges    (25#/15#)

25 Jumping Jacks

500 meter Row

 * 3 minute rest *

Cash Out ???    Another Iris Suprise

Friday  December 25, 2015

MERRY CHRISTMAS !!!

Thursday  CHRISTMAS EVE    December 24, 2015   Wear Your RED & GREEN!!!

hours today:   opening 8am.    W.U. & Mob.    Get your barbell set up – KB & DB    Start “12 Days” at 8:20 am.

Warm – Up #2 & Mobility

10 long lunge and twist  & Mobility Chart #2 – lateral banded shoulder

Strength & Metabolic Conditioning

“12 Days of Christmas”

Barbell Weight: RX- 65/95
Complete like the song: Do 1;  then 2 and 1;  then 3,2,1; then 4,3,2,1 etc.     until 12 Double Unders.

1 Push Press
2 Front Squats
3 Hang Power Cleans
4 Deadlifts
5 Hand release Push-ups
6 Pull-ups
7 Mountain Climbers L/R=1
8 single arm alternating KB Swings L/R=1
9 DB Snatch L/R=1
10 Sit Ups  (GHD if available)
11 Wall Balls
12 Double Unders

Wednesday  December 23, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    10 PVC overhead lunge  &  10 Ring Row (squeeze blades)

Mobility

Mobility Chart #6 & #2

Strength

Front Squat    2 reps E.M.O.M. x 10 minutes    go heavy @ 90%

Metabolic Conditioning

Complete as many rounds as possible in 15 minutes of:
5 strict Ring Dips

5 Handstand Push Ups

10 box overs holding dumbells

10 dumbbell push jerks

Tuesday  December 22, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    5x through Agility ladder and _# strict pull ups

Mobility

Backpack chest opener  &  Mobility Chart #5

Strength

Bench Press    5 – 5 – 5 – 5 – 5    work to exceed previous recorded 5RM

Metabolic Conditioning

5 rounds for time of:
Row 250 meters
barbell thrusters, 20 reps
15 toes-to-bars

Monday  December 21, 2015

Warm – Up #2

E.M.O.M. for 9 minutes do :50 seconds / :10 second transition of:    minute 1 airdyne – minute 2 long lung and knee hug – minute 3 hand release push up

Mobility

Total ankle  &  banded trap release

Strength

Snatch Deadlift – Snatch Pull – Snatch High Pull    3 – 3 – 3 – 3 – 3    start with an empty barbell and add weight to each set for quality

  Snatch Balance    3 – 3 – 3 – 3 – 3    1 sec. squat pause    start with an empty barbell and add weight to each set for quality

Metabolic Conditioning

ANNIE

50 – 40 – 30 – 20 – 10 reps for time of:

double unders  &  sit ups

(double for jump rope singles)

______________________________________________

Friday  December 18, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    10 KB Romanian Deadlifts  &  15 calf presses

Mobility

Sit and Reach L-C-R  &  chin up bar grounded hang

Strength

Work up to your best 1RM Deadlift for the day.    Uses your previous recorded 1RM for a guideline.

Metabolic Conditioning

T.U.P.

15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups

Hero-Michael-Simpson_th.jpg

U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.

Thursday  December 17, 2015

Warm – Up #2

E.M.O.M. for 8 minutes alternating with partner do:    :20 second weighted plank  /  load partner for their plank

Mobility

Mobility Chart #2 & Total Ankle

Strength

Work up to your best 1RM strict press for the day.    Uses your previous recorded 1RM for a guideline.

Metabolic Conditioning

“Power Drill”
2 or 3 Rounds:
5 Handstand Pushups
10 KB or BB Sumo deadlift high pull
15 Burpees
20 Kettlebell Swings  (53/35)
25 Wallball Shots (20/14)
–  2 minute rest –

Wednesday  December 16, 2015

Warm – Up #2

E.M.O.M. for 6 minutes do:    max. :20 second handstand hold

Mobility

Mobility Chart #1 – #3

Strength

E.M.O.M.  do 1 power clean & 2 hang power cleans.

Start real light and continue adding weight (5# – 10#)  for up to 12 minutes.    use trap door landings.   Alternate with partner.

Metabolic Conditioning

Complete as many rounds as possible in 5 minutes (minute rest) – 4 minutes (minute rest) – 3 minutes (minute rest) – 2 minutes (minute rest) – 1 minute of:
10 box jumps (Rx. 30″…prefer a lower jump over higher steps)
20 AbMat sit-ups

Tuesday  December 15, 2015

Warm – Up #2

E.M.O.M. for 6 minutes do:    12 wall ball

Mobility

Mobility Chart #6  &  grind arms on barbell

Strength

Front Squat    3 – 3 – 3 – 3 – 3    start from ground with 1st rep being a squat clean    work up to exceeding your previous 3RM FS

Metabolic Conditioning

5 rounds for reps of:
1 minute of handstand Push Ups

1 minute walking lunge

1 minute rest

Monday  December 14, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    double under practice / rest

Mobility

Banded chest openers  &  Mobility Chart #5

Strength & Metabolic Conditioning

“TABATA ANGIE-ISH”

for reps do:

100 Pull-ups
100 barbell KB wobble bench press (replaces push ups)
100 Sit-ups
100 Squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. One minute rest between exercise intervals.

____________________________________________________

Friday  December 11, 2015

Warm – Up #2

E.M.O.M. for 8 minutes do:    :20 seconds wall ball

Mobility

Total Ankle  &  Banded “Backpack” chest opener

Strength

Snatch Balance    15 minutes of 5 rep quality practice work with 1 second pause at the bottom.    Weight not as important.

Metabolic Conditioning

E.M.OM x 12 minutes
4 rounds of:
Min 1: 7 Front Squats
Min 2: 70 Double Unders
Min 3: 7 (Strict / C2B) Pull ups

Thursday  December 10, 2015

Warm – Up #2

E.M.O.M. for 8 minutes do:    Handstand Push Ups    pick a modest number to build off of each week – add one more rep

Mobility

Banded lateral shoulder distraction  &  roller to posterior chain

Strength

Deadlift    2 reps    E.M.O.M. x 10 minutes @90%    work to @90% by your 5th set

Metabolic Conditioning

For Total Reps:

Tabata push press (75# / 45#)
Tabata sit-up
Tabata sumo deadlift high pull (75# / 45#)
Tabata push-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Wednesday  December 9, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    20 Calf presses  &  10 KB Romanian Deadlift

Mobility

Banded Trap release  &  Mobility Chart #5

Strength

Barbell Strict Press    2 reps E.M.O.M. x 10 minutes @80%    accentuate the eccentric motion

Metabolic Conditioning

5 rounds for time of:
KB Sumo Deadlift High Pull, 10 reps
  15 wall-ball shots

Tuesday  December 8, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    10 Evil Wheels  &  Handstand hold (max. :30 seconds)

Mobility

Mobility Chart #2  &  #5

Strength

Push Jerk    3 – 3 – 3 – 3 – 3    work to best previous 3RM   (C&J))

Metabolic Conditioning

Complete as many rounds as possible in 20 minutes of:
40 AbMat Sit Ups

40 Doudle Unders

10 Goblet Squats

Monday  December 7, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    :30 seconds Double Under practice

Mobility

Barbell arm grinders  &  Mobility Chart #6

Strength

Front Squat    5 – 5 – 5 – 5 – 5    start from ground with 1st rep being a squat clean    work up to exceeding your previous 5RM FS

Metabolic Conditioning

“Chelsea”

E.M.O.M. x 30 minutes as long as you can keep up do:

5 Pull Ups

10 Push Ups

15 squats

(then A.M.R.A.P. to 30 minutes if you miss)

______________________________________________________________

Saturday  December 5, 2015

Coach Cindy (doing her training)    9 am – 10 am

Warm – Up #2

Burgener Warm Up –  Clean Grip

Mobility

Mobility Chart #1 and #3, banded trap release

Skill

30 Double Unders & 3 Handstand Push Ups    E.M.O.M. x 8 minutes, alternating minutes

Strength

E.M.O.M. do:

Hang Clean    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Split Jerk         1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

This Strength program will continue on Saturdays,  The goal is to add weight each week by 5#, 10#, whatever

Metabolic Conditioning

For Time:

Row 500 m

50 single arm alternating KB swings

40 Ball Slams

30 Wall ball

20 “Evil Wheel”

10 Burpee Box Jump

_____________________________________

Friday  December 4, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    :20 seconds of wall ball

Mobility

Chin up bar chest opener  &  Mobility Chart #2

Strength

DB Bench Press    work the rack to best 1RM

Metabolic Conditioning

“JOSHIE”

3 rounds for time of:

21 KB Snatch (left arm)    21 Pull Ups

21 KB Snatch (right arm)    21 Pull Ups

(modify volume 12 pull ups)

Thursday  December 3, 2015

Warm – Up #2

E.M.O.M. for 8 minutes do:    Handstand Push Ups    pick a modest number to build off of each week

Mobility

Total Ankle  &  Mobility Chart #1

Strength

Deadlifts    3 – 3 – 3 – 3 – 3 reps    end @ 85%

Metabolic Conditioning

A.M.R.A.P. 20 minutes of:

30 Double Unders

20 AbMat Sit Ups

10 DB Front Squats

Wednesday  December 2, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    Double – Unders  &  rest

Mobility

Banded Lateral pull for shoulders  &  Mobility Chart #3

Strength

Barbell strict press    to 3 – 3 – 3    start with an empty barbell and add weight each set maintaining symmetry.

Metabolic Conditioning

“LINDA”    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of:

Deadlift    (KB Romanian)

Bench Press    (Dumbbell)

Cleans    (Barbell)

Tuesday  December 1, 2015

Warm – Up #2

Burgener Warm Up    Clean Grip

Mobility

Banded “BackPack”  & Mobility Chart #5

Strength

E.M.O.M. x 9 minutes do: 1 Power Clean + 2 Hang Squat Cleans + 2 Jerks

1-3 @60%    4-6 @ 65%    7-9 @ 70%

Metabolic Conditioning

3 rounds for time of:

750 m Row

30 KB Swings

15 Pull Ups

Monday  November 30, 2015

Warm – Up #2

E.M.O.M. for 8 minutes do:    Kip Swings : one more every minute than last week

Mobility

Mobility Chart #6  &  banded Traps

Strength

Back Squat    work to your 1RM x 3 for the day

Metabolic Conditioning

A.M.R.A.P. 12 minutes of:

12 Power Snatch

12 Burpee over bar

9 Overhead Squat

9 Burpee over bar

6 Squat Snatches

6 Burpee over bar

_________________________________________________________

Friday  November 27, 2015

Warm – Up #2

E.M.O.M. x 8 minutes:   kip swing with lat push down (add 1 more rep from last week)

Mobility

Mobility Chart #1 & #3  and grounded Pull Up bar hang

Strength & Metabolic Conditioning

AdamBrown
Two rounds for time:
Deadlift, 24 reps (@50% of 1RM)
24 Box jumps
24 Wallball shots
DB Bench press
24 Box jumps
24 Wallball shots
 Clean, 24 reps (@50% of 1RM)
Navy Chief Special Warfare Operator
(SEAL) Adam Lee Brown, 36, of Hot
Springs, AR, was killed on March 17th,
2010 in Komar Province, Afghanistan, in
a battle against heavily armed militants.
He is survived by his wife, Kelley, two
children, Nathan and Savannah, and by
his parents.

Thursday  November 26, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    14 step lunge and twist & :20 sec. handstand hold

Mobility

Sit and Reach  &  Mobility Chart #5

Strength & Metabolic Conditioning

“Down and Back” for time:

KB Swing 50

Ball Slam 40

Air Squats 30

Pull Up 20

Burpee 10

after completing 10 burpees go back up the list to KB swing 50

Wednesday  November 25, 2015

Warm – Up #2

30 – 30 – 30    rest :30 seconds between rounds

light KB swings alternating hands each swing

Mobility

“Pigeon”  &  Banded rear pull shoulder

Strength

Dumbbell Bench press    work the rack to our best 3RM

Metabolic Conditioning

A.M.R.A.P.  18 minutes of:

30 AbMat Sit Ups

20 step lunges

10 KB Sumo Deadlift High Pull

Tuesday  November 24, 2015

Warm – Up #2

Burgener Skill Transfer

Mobility

Roll Calves – Hams – Glutes  &  Mobility Chart #2

Strength

Deadlift    5 – 5 – 5 – 5 – 5    E3M    @80% of 1RM

Metabolic Conditioning

A.M.R.A.P. in 15 minutes of:

12 Push Press

12 Power Snatch

12 Front Squats

Monday  November 23, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    Jump Rope / Double Unders  –  Rest

Mobility

Total Ankle  &  banded Traps

Strength

Barbell Strict Press    5 – 5 – 5…    start with an empty bar – add weight to each set maintaining symmetry

Metabolic Conditioning

Elizabeth +”    for total time

21-15-9 reps of:
Clean
Ring dips

rest 3 minutes

15-9-6 reps of:
Clean
Ring dips

rest 2 minutes

9-6-3 reps of:
Clean
Ring dips

_______________________________________________

Friday  November 20, 2015

Warm – Up #2

Burgener Warm Up    (full hip extension)

Mobility

“Pigeon”  &  Mobility Chart #2

Strength  &  Metabolic Conditioning

“Matt 16”

For time:
16 deadlifts
16 hang power cleans
16 push presses
Run 800 meters
16 deadlifts
16 hang power cleans
16 push presses
Run 800 meters
16 deadlifts
16 hang power cleans
16 push presses

HERO-MattXfitPic_th.jpg

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi

Thursday  November 19, 2015

Warm – Up #2

Burgener Skill Transfer

Mobility

Roll posterior chain  &  grounded pull up bar hang

Strength

E.M.O.M. do:

Hang Power Snatch    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Ring Rows                      1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

Metabolic Conditioning

For time    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of:

KB swing (heavy Russian)

Handstand push up

Romanian deadlift (same heavy kettlebell – slow lower / fast pop up)

Wednesday  November 18, 2015

Warm – Up #2

light Tabata KB swings alternating hands each swing

Tabata is 20 sec. of work / 10 sec. rest for 8 intervals.

Mobility

Mobility Chart #1 & #3    and    banded lateral shoulder

Strength & Metabolic Conditioning

3 rounds for time:

1 minute rest after first round.  2 minute rest after second round.

10 dumbbell front squat
15 toes-to-bars
20 box jumps

10 dips (ring, bench or bar for muscle-ups)
15 shoulders-to-overhead with dumbbells
20 double-unders

10 dumbbell thrusters
15 pull-ups
20 burpees

Tuesday  November 17, 2015

Warm – Up #2

E.M.O.M. x 8 minutes:  # ?  hang Power Cleans @ 65% (add more reps from last week)

Mobility

Mobility Chart #6  &  banded trap release

Strength

Back Squat    2 reps    E.M.O.M. x 10 minutes (@90%)

Metabolic Conditioning

10 rounds    every 3 minutes:

Row 250 meters

10 Push ups

Tabata Annie

Tabata is 20 sec. of work / 10 sec. rest for 8 intervals.
Double-unders

Sit-ups

2 rounds alternating for reps

_________________________________________________

Friday  November 13, 2015

Warm – Up #2

Burgener Skill Transfer with 1 second pause in all squat positions

Mobility

Mobility Chart #1 – #2 – #3

Strength

2 Snatch Balance + 2 Overhead Squat both with 1 count hold in squat    E.M.O.M. x 8 minutes

Metabolic Conditioning

Mr. Joshua

Five rounds for time of:

Run -or- Row 400 meters

30 AbMat sit-ups

Deadlift, 15 reps.

MrJoshua-th.jpg

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Thursday  November 12, 2015

Warm – Up #2

light Tabata KB swings

Mobility

Mobility Chart #1  &  roll glutes – hams – calves

Strength

Deadlift    your 1RM for the day

Metabolic Conditioning

AMRAP    4 min. / 1 min.    3 min. / 1 min.    2 min. / 1 min.    1 min.:
12 Box Jump Overs
24 Wall balls

Wednesday  November 11, 2015

HAPPY VETERANS DAY TO ALL    HOLIDAY HOUR 7:30AM – 9:30AM    OPEN GYM FEEL

Warm – Up #2

E.M.O.M. x 8 minutes:  # ?  hang Power Cleans @ 65% (add more reps from last week)

Mobility

Mobility Chart #5 & #2

Strength

Trap Door Jerk    5 – 5 – 5 – 5 – 5    (press)

Metabolic Conditioning

Complete as many rounds as possible in 12 minutes of:
5 snatches (hang power)
10 (chest-to-bar) pull-ups
50 double-unders (100 singles)

Tuesday  November 10, 2015

Warm – Up #2

Burgener warm up with a clean grip    add 1 count in squat positions

Mobility

Banded trap release  &  Mobility Chart #6

Strength

Hang Squat Clean    3 – 3 – 3 – 3 – 3    add weight each set building off of last week        (C&J)

Metabolic Conditioning

7 rounds for time of:
power cleans, 7 reps
thrusters, 7 reps
7  bar-over burpees

Monday  November 9, 2015

Warm – Up #2

E.M.O.M. x 8 minutes:  # ? kip swing with lat push down

Mobility

Mobility Chart #1  &  sit and reach

Strength

Box Squats    3 – 3 – 3 – 3 – 3    add weight each set building off of last week

Metabolic Conditioning

“3 x 4 BARBARA”

AMRAP in 3 rounds of 4 movements, each with an equal 60 seconds of work to rest ratio:

MINUTES EXERCISES
0-1 Pull Ups
1-2 Rest
2-3 Push ups
3-4 Rest
4-5 Sit Ups
5-6 Rest
6-7 Squats
7-8 Rest

________________________________________________________________

Saturday    November 7, 2015

8am – 10am    open gym feel

Warm – Up #2

Burgener Warm Up & Skill Transfer

Mobility

Mobility Chart, Roller, Crossover Symmetry…

Skill

Work on any skill.       ___reps E.M.O.M. x 10 minutes

Strength

E.M.O.M. do:

 (Chest to Bar) Pull – Ups          10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 – 0

      Hang Clean & Jerk                0 – 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

Metabolic Conditioning

20 min AMRAP

5 handstand push ups

10 pull-ups

15 kettlebell swings

20 walking lunges

25 calorie row

30 sit-ups

35 double unders

Friday  November 6, 2015

Warm – Up #2

light Tabata KB swings

Mobility

Mobility Chart #1  &  roll glutes – hams – calves

Strength

Deadlift    2reps    E.M.O.M. x 10 minutes    @90%

Metabolic Conditioning

“ERIN”
5 rounds for time
15 Dumbbell split cleans
21 Pull-ups
(modify pull up volume if needed 21 – 18 – 15 – 12 – 9)
Canadian Army Master Corporal Erin
Doyle, 32, was killed in a firefight Au-
gust 11th, 2008 in the Panjwaii District,
Kandahar Province, Afghanistan.
He is survived by his wife Nicole and his
daughter Zarine.

Thursday  November 5, 2015

Warm – Up #2

Burgener Skill Transfer    add 1 count in all squat positions

Mobility

Mobility Chart #5 & #2

Strength

Split Jerk    4 – 4 – 4 – 4   alternate forward foot    heavier than last week          (press)

Metabolic Conditioning

5 rounds for time of:
30 KB Romanian Deadlifts
6 laps agility ladder push ups (switch lead arm each lap)
30 KB Goblet Lunges

Wednesday  November 4, 2015

Warm – Up #2

Burgener warm up with a clean grip    add 1 count in squat positions

Mobility

Banded trap release  &  Mobility Chart #6

Strength

Hang Squat Clean    5 – 5 – 5 – 5 – 5    add weight each set          (C&J)

Metabolic Conditioning

Tabata Something Else

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises

Tuesday  November 3, 2015

Warm – Up #2

E.M.O.M. x 8 minutes:  # ? kip swing with lat push down

Mobility

Mobility Chart #1  &  sit and reach

Strength

Box Squats    5 – 5 – 5 – 5 – 5    add weight each set

Metabolic Conditioning

In front of a clock set for 12 minutes:
1 minute of box jumps
1 minute of sumo deadlift high pulls
2 minutes of box jumps
2 minutes of sumo deadlift high pulls
3 minutes of box jumps
3 minutes of sumo deadlift high pulls

(prefer low box jumps over high steps & barbell or kettlebell)

Monday  November 2, 2015

Warm – Up #2

E.M.O.M. x 8 minutes:  # ?  hang Power Cleans @ 65%

Mobility

Banded trap release  &  Mobility Chart #6

Strength

Bench Press    10 sets of 10 reps with kettlebell wobble.  Work with partners light and fast.    Spotters focus!

Metabolic Conditioning

Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

_________________________________________________

Friday  October 30, 2015

NEVADA DAY  –  MODIFIED HOURS:  7 – 10 (open gym feel)

Warm – Up #2

E.M.O.M. for 6 minutes on alternating minutes do:    double unders :30 sec. on / :30 seconds rest

Mobility

Roll arms and forearms.  sit and reach & total shoulder

Strength

Overhead Squat to 5RM     (snatch)

Metabolic Conditioning

“Stephen”

30-25-20-15-10-5 reps per round for time:
AbMat sit-ups
GHD Back extensions or reverse hypers on box
Knees to elbows
Stiff-legged deadlifts
Third Battalion, Princess Patricia’s Ca-
nadian Light Infantry member Corporal
Stephen Bouzane, 26, was killed by an
IED strike in the Panjwaii district in Afghanistan.
He is survived by his parents Fred and
Moureen Bouzane and his sister Kelly.

Thursday  October 29, 2015

NO 8 OR 9 TODAY…VOLUNTEERING AT Z.C. ELEMENTARY WELLNESS FITNESS DAY

Warm – Up #2

E.M.O.M. for 6 minutes on alternating minutes do:    12 Romanian Deadlifts  &  6 “tall” box steps ups

Mobility

Roll arms and forearms  &  box “pigeon”

Strength

Deadlift    work up to 3 – 3 – 3    @ 85%

Metabolic Conditioning

3 rounds for time of:
Row 500 meters
21 DB or KB thrusters
12 Handstand push ups

Wednesday  October 28, 2015

Warm – Up #2

Burgener Skill Transfer

Mobility

Mobility Chart #1 & #3  and banded trap release

Strength

Dumbbell eccentric flies (4 count)    5 – 5 – 5 – 5 – 5    work the rack

Metabolic Conditioning

For time:
10 box jumps
10 pull ups
20 KB or DB snatches, alternating
20 one-legged squats, alternating
30 toes-to-bars
30 barbell overhead squats
40 AbMat sit-ups
40 DB or KB Hang Power Cleans
50 burpees
50 double-under

Tuesday  October 27, 2015

Warm – Up #2

E.M.O.M. for 6 minutes on alternating minutes do:    10 hand release push ups  &  10 long lunges

Mobility

Rear banded shoulder distraction  &  roll glutes and hams

Strength

Split Jerk    6 – 6 – 6 – 6    alternate forward foot

Metabolic Conditioning

Helen

Three rounds for time:
Run 400 meters
21 Kettlebell Swings
12 Pull-ups

Monday  October 26, 2015

Warm – Up #2

Burgener Warm – Up with Clean Grip  &  Handstand holds

Mobility

Mobility Chart:    #2, #1 with #3, banded #5

Strength & Metabolic Conditioning

E.M.O.M. do:

 (Chest to Bar) Pull – Ups          10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 – 0

      Hang Clean & Jerk                     0 – 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

_ _ _ _ _ _

Oly. lifter Planks (weighted planks)    10 minutes    :30 on / :30 off    (45# / 25#)

_______________________________________________________

Friday  October 23, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    8 ball slams  &  4 each single foot hop in agility ladder

Mobility

Long lunge hip opener  &  total ankle

Strength

Squat Clean + Hang Squat Clean    5 – 5 – 5 – 5 – 5

Start with empty barbell – add modest amount of weight each set to maintain speed, depth & foot position

Metabolic Conditioning

3 Rounds for time of:
Row 500 Meters
12 KB Romanian deadlift
12 Box Jump Overs

Thursday  October 22, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:  4 x zig zag through agility ladder  &  8 toes to bar

Mobility

Mobility Chart #2  &  roll hamstrings and calves

Strength

Barbell Push Press    2 reps E.M.O.M. x 10 minutes near 1RM (90%)

Metabolic Conditioning

5 rounds for time of:
Weight plate overhead walking lunges, 20 steps

Burpee – broad jump “up and back”

20 AbMat sit ups

Wednesday  October 21, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    10 single calf press per leg

5 push ups with 1 second hold at bottom

Mobility

Mobility Chart #6  &  grind wrist and forearms

Strength

Front Squat    establish new 1RM

Metabolic Conditioning

The Champion Retest Benchmark    2×6 AMRAP:

The workout is an AMRAP (as many reps as possible) in 2 rounds of 6 movements, each with an equal 60 seconds of work to rest ratio:

MINUTE Level 3 Level 2 Level 1
0-1 Deadlift Deadlift Deadlift
1-2 Rest Rest Rest
2-3 Box Jump Overs Box Jump Overs Box Jump Overs
3-4 Rest Rest Rest
4-5 Hang Power Cleans Hang Power Cleans Hang Power Cleans
5-6 Rest Rest Rest
6-7 Muscle Ups Straight Leg Box Dips Bent Knee Box Dips
7-8 Rest Rest Rest
8-9 Thrusters Thrusters Thrusters
9-10 Rest Rest Rest
10-11 Row for Cal Row for Cal Row for Cal
11-12 Rest Rest Rest
Repeat for Round 2

Movement and Load Details – Men

Level II (2)
Deadlift- 115 lbs
Box Jump Overs- 24″
Hang Power Cleans- 115 lbs
Straight Leg Dips
Thrusters- 115 lbs
Row for Calories

Movement and Load Details – Women

Level I (1)
Deadlift- 55 lbs
Box Jump Overs- 12″
Hang Power Cleans- 55 lbs
Bent Knee Dips
Thrusters- 55 lbs
Row for Calories

Tuesday  October 20, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    16 single arm KB swings (alt hands)  &  20 AbMat sit up

Mobility

Chest openers on mat  &  Mobility Chart #3

Strength

Bench Press    work to 1RM    (optional = continue on with Sling Shots)

Metabolic Conditioning

5 rounds for time of:
Run 800 meters
DB Bench presses, 10 reps
Wall Ball, 10 reps

Monday  October 19, 2015

Warm – Up #2

Burgener Warm – Up

Mobility

Mobility Chart #5 banded squat to supine and hold  &  overhead chest opener

Strength

Snatch Balance with 2 second squat hold    work to your best 1RM for the day

Metabolic Conditioning

  E.M.O.M. for 16 minutes, perform:

Odd minute = 10 thrusters (BB, KB, or DB)

Even minute = 10 pull ups (C2B depending on ability)

___________________________________________________________________

Saturday    October 17, 2015

Coach Maria (doing her training) 8am – 10am

Warm – Up #2

Burgener Warm Up & Skill Transfer

Mobility

Two from Mobility Chart and Roller

Skill

Work on any skill.       ___reps E.M.O.M. x 10 minutes

Metabolic Conditioning

(Maria is doing this one @ 9:30am if you want to join her)

The Seven

Seven rounds for time of:
7 Handstand push-ups
Thruster, 7 reps    (rx.=135# & 95#)
7 Knees to elbows
Deadlift, 7 reps    (rx.=245# & 155#)
7 Burpees
7 Kettlebell swings    (rx.=2 pood & 1.5 pood)
7 Pull-ups

CIAMemorialWall_th.jpg

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Friday   October 16, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    5 pull up negatives  &  8 lunge – knee hug

Mobility

Mobility Chart #2  &  sit and reach (l-c-r)

Strength

Barbell Push Press    3 – 3 – 3 – 3   fast up – 3 second lower

Metabolic Conditioning

For time:

50 DB or KB single arm hang power Snatch alternating

25 Push Ups

50 DB or KB single arm hang power Clean & Jerk alternating

25 Pull Ups (scale = ring rows)

Thursday  October 15, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    4 laps agility ladder broad jumps  &  “:20” Handstand hold

Mobility

Total ankle  &  #6

Strength

Front Squat    2 reps   E.M.O.M. x 10 minutes  (heavy)

Metabolic Conditioning

A.M.R.A.P.  –   E.M.O.M. do 2 reps, then 4 reps, then 6 reps…for as long as you can keep up in the minute

Ring Dips (scale = jumping, Sling Shot)

Box step overs (single count)

Wednesday  October 14, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    6 laps “in & out” agility ladder  &  10 ball slams

Mobility

Banded shoulders all angles  &  Mobility Chart #5 banded

Strength

Bench Press   work to best 3RM

Metabolic Conditioning

Lurong Challenge    “The Motivator”    9 minute A.M.R.A.P.

Shoulder to Overhead    when you drop it do 20 single unders

Front Squats    when you drop it do 5 burpees

repeat

Tuesday  October 13, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:  1/2 agility ladder “8’s”  &  4 split lunges per leg on bench

Mobility

Mobility Chart #4  &  #5

Strength

Snatch Balance with 2 second squat hold    2 reps E.M.O.M. x 10 minutes

Metabolic Conditioning

Teams for time    30 – 20 – 10 reps of:

KB Sumo Deadlifts

Calorie Row

KB Goblet Squats

Teams work together to accomplish assigned reps.

(example; on the 30 reps exercises, each team member take 15 reps/calories each)

All reps of an exercise must be completed prior to moving on – partner stages at next exercise

Monday  October 12, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    Jump Rope  &  Rest  (split class in two groups)

Mobility

Mobility Chart #5  &  banded shoulder mobilization rear pull

Strength

Deadlift    work to best 5RM

Metabolic Conditioning

3 rounds of Barbara for time

20 Pull – Ups

30 Push – Ups

40 Sit – Ups

50 Squats  (to Med Ball)

rest 1 minute between rounds

_______________________________________________________

Saturday  October 10, 2015

Coach Maria (doing her training) 8am – 10am

Warm – Up #2

Burgener Warm Up & Skill Transfer

Mobility

Two from Mobility Chart and Roller

Skill

Work on any skill.       ___reps E.M.O.M. x 10 minutes

Metabolic Conditioning

(Maria is doing this one @ 9:15am if you want to join her)

2 Rounds for Time of:

20 Clean & Jerks

20 Box Jumps

20 Wall Ball

20 Hang Snatch

20 Box Jumps

20 Wall Ball

20 Squat Cleans

Friday  October 9, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    5 pull up negatives  &  8 lunge – knee hug

Mobility

Mobility Chart #2  &  sit and reach (l-c-r)

Strength

Barbell Push Press    5 – 5 – 5 – 5   for symmetery

Metabolic Conditioning

Elizabeth

solo or partner    21 – 15 – 9 reps for time of:

Cleans (BB, DB, KB, med ball, sandbag)  &  Ring Dips

 – mobilize until all are finished –

Tabata rolling get – ups for reps (:20 sec. work / :10 sec. rest.  8 rounds = 4 minutes)

Thursday  October 8, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    4 laps agility ladder side step  &  8 ring rows

Mobility

Mobility Chart #4  &  #6

Strength

Front Squat    3 – 3 – 3 – 3 – 3 reps

Metabolic Conditioning

Diane

solo or partner    21 – 15 – 9 reps for time of:

Deadlifts  &  Handstand push – ups

 – mobilize until all are finished –

Tabata Toes to Bar for reps (:20 sec. work / :10 sec. rest.  8 rounds = 4 minutes)  Scale = Knees to Chest

Wednesday  October 7, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:

4 laps agility ladder bunny hop broad jumps  &  8 deficit push ups for range

Mobility

Banded shoulders all angles  &  Mobility Chart #5 banded

Strength

Bench Press    5 – 5 – 5 – 5 – 5 reps

Metabolic Conditioning

Luring Living Championship Series – “Nautical Nancy”

5 rounds for time of:

400 m Row

15 Overhead squats (65# / 45# / pvc)

Tuesday  October 6, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:

4 laps single leg hops through agility ladder  &  8 DB rows per arm (pause – squeeze scapula)

Mobility

Mobility Chart #1 & #3

Strength

Snatch Balance with 1 second squat hold    3 – 3 – 3 – 3 – 3

add weight each set for quality – slightly heavier than last week

Metabolic Conditioning

For time:

solo or partner    21 – 15 – 9 reps for time of:

Kettlebell swings  &  Box jumps

– mobilize until all are finished –

AbMat Sit – ups for time:    40 reps / :40 sec. rest    30 reps / :30 sec. rest    20 reps / :20 sec. rest    10 reps.

Monday  October 5, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:  1/2 agility ladder “8’s”  &  4 split lunges per leg

Mobility

Mobility Chart #4  &  #6

Strength

Snatch Grip Deadlift + Deadlift High Pull    5 – 5 – 5 – 5 – 5 reps

theses are speed pulls – start light and modestly build up weight each set

Metabolic Conditioning

Fran

solo or partner    21-15-9 reps for time of:
Thrusters (95#/65# scale as needed, and/or use other objects such as DB, KB, sandbag…)    &    Pull-ups

 – rest 3 minutes –

Partner Sprint Row for time    333 meters each    222 meters each    111 meters each

_____________________________________________________

Saturday  October 3, 2015

Coach Maria (doing her training)

Warm – Up #2

Burgener Warm Up

Mobility

Two from Mobility Chart and Roller

Skill

Work on any skill.       ___reps E.M.O.M. x 10 minutes

Strength

E.M.O.M. do:

Hang Clean    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Split Jerk         1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

This Strength program will continue on Saturdays,  The goal is to add weight each week by 5#, 10#, whatever…

Metabolic Conditioning

10 rounds for time of:
4 burpees
6 kettlebell swings (rx. = 70# / 53#0)
8 wallballs (rx. = 20# to 10ft / 14# to 9ft)

Friday  October 2, 2015

Warm – Up #2

Mobility

Mobility Chart #2  &  side to side lunge – stretch

Strength

DB Push Press    work up the rack every minute to max.

Metabolic Conditioning

5 rounds for time:
10 DB Power Snatch (each arm)

15 Cal Row

1.50 RPM on the AirDyne meter

1 minute rest (really sprint ’em)

Thursday   October 1, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    10 rolling get ups (to pistol)  &  :20 ring hold

Mobility

Mobility Chart #1 & #3

Strength

Front Squat    5 – 5 – 5 – 5 – 5    work to best 5RM

Metabolic Conditioning

4 rounds for time of:
15 push-ups
20 DB lunges
25 DB push press
30 sit ups

Wednesday   September 30, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    10 “Bunny Hop”Zig-Zag agility ladder  &  15 Hollow rocks

Mobility

Chest Opener  &  Mobility Chart #6

Strength

Dumbbell Bench press, 30 reps
Rest 1 minute – add weight
Dumbbell Bench press, 20 reps
Rest 1 minute – add weight
Dumbbell Bench press, 10 reps

Metabolic Conditioning

The 50’s Chipper

Complete 50 repetitions each of the following movements in a 15 minute time cap:

  • 50 Wall Balls
  • 50 Dumbbell Snatches
  • 50 Pistols
  • 50 Pull Ups

Tuesday   September 29, 2015

Warm – Up #2

Burgener Skill Transfer

Mobility

Banded “backpack” shoulder release  &  Mobility Chart #1

Strength

Snatch Balance with 1 second squat hold    5 – 5 – 5 – 5 – 5    add weight each set for quality

Metabolic Conditioning

Jennifer

Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box

Post rounds completed to comments.

Hero-Jennifer-Kovach_th.jpg

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

Monday   September 28, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    1 minute of jump rope  /  1 minute rest

Mobility

Banded Trap release  &  sit and reach l-c-r

Strength

Deadlift    work to 1RM

Metabolic Conditioning

7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips

__________________________________________________

Friday    September 25, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    10 Zig-Zag through agility ladder  &  10 “walking” push ups

Mobility

Banded lateral and rear shoulder  &  Mobility Chart #6

Strength

DB Push Press    2 reps E.M.O.M. x 10 minutes    “heavy” try to match your last weeks 3RM symmetry number

Metabolic Conditioning

For Time    “JACKIE”

1000 meter Row

50 Thrusters (empty barbell or similar weight DB’s or KB’s)

30 Pull Ups

Thursday    September 24, 2015

Warm – Up #2

Burgener Warm Up    Clean Grip

Mobility

Wrist / forearm openers  &  Mobility Chart #6

Strength

E.M.O.M. do:

Hang Clean    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Split Jerk         1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

This Strength program will continue.  The goal is to add weight each week by 5#, 10#, whatever…

Metabolic Conditioning

3 Round for Time of:

200 meter “Farmers Carry”

15 Wall ball

200 meter sled drag

15 Overhead Squats (empty barbell)

Wednesday    September 23, 2015

Warm – Up #2

4 rounds of:    200 m sprint up and skip back & 10 rolling “get – ups”

Mobility

Mobility Chart #1 with #3  &  forearm grinder on barbell

Strength

Front Squat    10 sets of 10 reps    start with empty bar – add weight each set – not too crazy…@ 65% at most

Metabolic Conditioning

A.M.R.A.P. 12 minutes of:

150 jump rope…yes, fast singles!

50 Push Ups (“Sling Shot”)

25 Toes to Bar*

*if you do Candlesticks…pinch med ball between knees / 1 second hold at top

Tuesday    September 22, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    10 Creeper  &  15 deep calf presses

Mobility

pull up bar chest opener  &  side to side lunge

Strength

Bench Press    find 1RM with “Sling Shot”    (spotters very important here)

Metabolic Conditioning

For Time    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of:

Pistols (l&r=1)

Dumbbell or Kettlebell Snatch (l&r=1)

Monday    September 21, 2015

Warm – Up #2

Burgener Skill Transfer

Mobility

Mobility Chart #2 & banded #5

Strength

Overhead Squat    2 reps. E.M.O.M. x 8 minutes    use your heavy Squat Snatch weight    get there by 4th set.

Metabolic Conditioning

2 Rounds for Time of “0 – 60”

10 Burpees

20 Pull – Ups

30 Lunges (l&r=1)

40 AbMat sit ups

50 Jumping Jacks

:60 second plank hold (single leg)

– rest 1 minute –

__________________________________________________

Saturday    September 19, 2015    8am – 9:30am

Warm – Up & Moblity  :  come in 15 minutes prior to your event

7:45 AM  :  OPENING

8 AM  :   THE LURONG 6X2 AMRAP

8:30 AM  :  “LUKE”  ( 2 SESSIONS)

8:50 AM  :  THE LURONG 6X2 AMRAP

9:20 AM  :  “LUKE”  ( 1 SESSION)

9:30  :  CLOSE

https://challengeseries.lurongliving.com

Lurong Paleo Championship Benchmark : 6×2 AMRAP:

The workout is an AMRAP (as many reps as possible) in 2 rounds of 6 movements, each with an equal 60 seconds of work to rest ratio:

MINUTE Level 3 Level 2 Level 1
0-1 Deadlift Deadlift Deadlift
1-2 Rest Rest Rest
2-3 Box Jump Overs Box Jump Overs Box Jump Overs
3-4 Rest Rest Rest
4-5 Hang Power Cleans Hang Power Cleans Hang Power Cleans
5-6 Rest Rest Rest
6-7 Muscle Ups Straight Leg Box Dips Bent Knee Box Dips
7-8 Rest Rest Rest
8-9 Thrusters Thrusters Thrusters
9-10 Rest Rest Rest
10-11 Row ror Cal Row for Cal Row for Cal
11-12 Rest Rest Rest
Repeat for Round 2

– AND –

http://www.liftupluke.com

LIFT UP AUTISM    THE WORKOUT

“LUKE”

5 MIN AMRAP
4 Power Cleans: 155 lbs.  men/105 lbs. women
24 Double Unders
10 Pull-Ups

Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke on October of 2013.

This”competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

This year, we’re upping the ante and doubling down our efforts to take the impact of the event to another level.

And with your help, we can make 10X the impact.

On September 19th, 2015 we’re rebooting the event under the more inclusive name of “Lift Up Autism” and calling athletes and coaches everywhere to mobilize around this cause.

___________________________________________________

Friday    September 18, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:   :40 plank hold  &  :20 ring hold

Mobility

Mobility Chart #3 & #6

Strength

Deadlift    2 reps. E.M.O.M. x 10 minutes    @90%

Metabolic Conditioning

3 Rounds for time of:

400 M. Run

50 Cal. row

20 box step-ups holding dumbbells

Thursday    September 17, 2015

Warm – Up #2

Burgener Warm Up    Clean Grip    (instructor lead)

Mobility

Mobility Chart #2  &  #1

Strength

DB Push Press    work to 3RM with symmetry

Metabolic Conditioning

A.M.R.A.P. in 15 minutes;

5 squat cleans (65% of 1RM)

5 bar over burpees

Wednesday    September 16, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    8 long lunge and twist  &  20 Hollow rock rocks

Mobility

Mobility Chart #6  &  Sit and Reach

Strength

Squat Cleans    3 – 3 – 3 – 3 – 3    work to beat your prior 3RM on last set

Metabolic Conditioning

For Time    12 – 9 – 6 – 3 reps of:

Pull – Ups

Push – Ups

Romanian Deadlifts

Tuesday    September 15, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    10 Good Mornings  &  10 Ring Rows

Mobility

Mobility Chart #5  &  Roll posterior chain

Strength

Back Squat    work to 1RM

Metabolic Conditioning

For Time    21 – 15 – 9  rest 1 min.  15 – 9 – 6  rest 1 min.  9 – 6 – 3    reps of:

“DIANE”  =  Deadlifts  &  Handstand Push Ups

Monday    September 14, 2015

Warm – Up #2

4 rounds of:    200 meter run & 5 hand release push ups – rest :30 seconds

Mobility

total ankle  &  Mobility Chart #5

Strength

Bench Press    2 reps. E.M.O.M. x 10 minutes    @90%    spotters help

Metabolic Conditioning

E.M.O.M. x 7 rounds:

min. 1  =  45 Double Unders

min. 2  =  30 AbMat Sit Ups

min, 3  =  15 Wall Ball

__________________________________________________

Saturday  September 12, 2015

Open Gym with Coach Maria (doing her training)    W.O.D.’s suggested below

Warm – Up #2

Burgener Warm Up

Mobility

Two from Mobility Chart and Roller

Skill

Work on any skill.       ___reps E.M.O.M. x 10 minutes

Strength

E.M.O.M. do:

Hang Clean    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Split Jerk         1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

This Strength program will continue on Saturdays,  The goal is to add weight each week by 5#, 10#, whatever…

Metabolic Conditioning

For Time:

100 Double Unders

400 M run

800 M row

This Metabolic Conditioning will continue on Saturdays, the goal is to improve your time each week…

Friday  September 11, 2015

Warm – Up #2

Burgener Warm Up

Mobility

Chin Up Bar grounded hang  &  Mobility Chart #5

Strength

Overhead squat     3 – 3 – 3 – 3 – 3    1 second squat hold

Metabolic Conditioning

For total time

9 – 8 – 7 rest 1 minute – add weight    6 – 5 – 4 rest 1 minute – add weight    3 – 2 – 1 rest 1 minute – add weight

DB Romanian Deadlifts

DB Hang Squat Clean

DB Push Jerk

Thursday  September 10, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    10 high box steps  &  15 Hollow rocks

Mobility

Box Pigeons  &  Lateral banded shoulder distraction

Strength

Deadlift     3 – 3 – 3 – 3 – 3    try to best previous 3RM on last set

Metabolic Conditioning

1/2 Chelsea

Every minute on the minute for 15 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock keep going for 15 minutes and see how many rounds you can complete.

Wednesday  September 9, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    Double under practice  &  10 Pull Ups

Mobility

Mobility Chart #6  &  #2

Strength

Dumbbell or Kettlebell Push Press    work to best 4RM for symmetry    slightly heavier than last week

Metabolic Conditioning

For Time    21 – 18 – 15 – 12 – 9 – 6 – 3 reps of:

Goblet Squats

Kettlebell Swings

Figure 8’s

Tuesday  September 8, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:    20 low – fast box steps  &  15 PVC Good mornings

Mobility

Mobility Chart #5  &  #2

Strength

Split Clean & Split Jerk    4 – 4 – 4 – 4 – 4    increase weight each set

Metabolic Conditioning

40-30-20-10 reps (or seconds) for time of:
GHD sit-ups
KB Romanian Deadlifts
(L-sit) ring hold (seconds)
Plank hold (seconds)

5:30 pm    “TRI” – again

bike to Roundhill Pines north fence – 2x(swim to pier – sand run back) – bike to CFLT.

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Monday  September 7, 2015    Labor Day    8am – 9:30am

Warm – Up #2

400 meter run / skip

Mobility

Chart #2 – #6 – long lunge

Strength & Metabolic Conditioning

For time:
10 Burpee Box Jump Overs
20 Deadlifts (40% of 1RM)
30 Wall Ball Shots
40 Kettlebell Swings (24/16 kg)
50 Double-Unders
60 Calories on Rower
50 Double-Unders
40 Kettlebell Swings (24/16 kg)
30 Wall Ball Shots
20 Deadlifts (40% of 1RM)
10 Burpee Box Jump Overs (24”/20″)

Saturday  September 5, 2015    8:00- 9:30    (open gym)

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:  10 push ups  &  10 Goblet squats

Mobility

Chest Opener  &  Sit and Reach l-c-r

Strength & Metabolic Conditioning

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Friday  September 4, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:  10 KB Romanian Deadlifts  &  :30 sec. plank

Mobility

Mobility Chart #3 – #1 – #2

Strength

Back Squat    work to 3RM

Metabolic Conditioning

For time    21 – 18 – 15 – 12 – 9 – 6 reps of:

odd reps : Rolling get – ups

even reps : Dumbbell Man Makers

(Man Maker = holding dumbbells 1 push up / row left / row right / power clean / shoulder to overhead)

Thursday   September 3, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:

10 PVC overhead walking lunges  &  10 “candlesticks” 1 count hold

Mobility

Chest opener on rack  &  Mobility Chart #6

Strength

Bench Press    3 – 3 – 3 – 3 – 3    work to best 3RM on last set (refer to log book)

Metabolic Conditioning

A.M.R.A.P.    4 rounds through:

Wall Ball    done :20 sec. work  /  :10 sec. transition

Kettlebell swings    done :20 sec. work  /  :10 sec. transition

AbMat Sit Ups    done :20 sec. work  /  :10 sec. transition

5:30 pm = bike to Roundhill Pines north fence – swim to pier – sand run back to bikes – bike to CFLT.

Wednesday   September 2, 2015

Warm – Up #2

Burgener Skill Transfer

Mobility

Total ankle  &  Mobility Chart #5 (banded)

Strength

Snatch Balance    3 – 3 – 3 – 3 – 3    1 second squat hold    @85% of 1RM squat snatch

Metabolic Conditioning

A.M.R.A.P. for 15 minutes do E.M.O.M.:

5 Ring Rows

20 Double Unders

Tuesday   September 1, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:  10 Good Mornings  &  8 pull up bar knees to chest

Mobility

Sit and Reach l – c – r  &  roll back

Strength

Deadlift     5 – 5 – 5 – 5 – 5    try to best previous 5RM on last set

Metabolic Conditioning

“Jerry”
For time:
Individual:    1 mile Run – 2K Row – 1 mile Run

2 Person Team:

Alternating run    400 – 400 – 400 – 400 meters each.

Alternating row     500 – 500 – 300 – 300 – 200 – 200 meters each.

Alternating run    200 – 200 – 200 – 200 – 200 – 200 – 200 – 200 meters each.

Monday   August 31, 2015

Warm – Up #2

E.M.O.M. for 8 minutes on alternating minutes do:  10 DB Snatches  &  10 box step overs

Mobility

Box Pigeon & roll lats.

Strength

Dumbbell or Kettlebell Push Press    work to best 5RM for symmetery

Metabolic Conditioning

Complete as many rounds as possible in 10 minutes of:
10 Sumo deadlift high pulls
10 burpees, jumping over the barbell

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Friday   August 28, 2015

Warm – Up #2

Burgener Warm Up    Clean Grip

Mobility

Mobility Chart #2 – #1 & #3

Strength

E.M.O.M. do:

Hang Clean    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Split Jerk         1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9- 10

Metabolic Conditioning

6 rounds for time of:

10 Pull Ups

200 meter sled drag

Thursday   August 27, 2015

Warm – Up #2

E.M.O.T.M. for 8 minutes on alternating minutes do:  10 “kip swings”  &  10 lunge twist

Mobility

Mobility Chart #5 banded / supine  &  chin – up bar hang (grounded)

Strength & Metabolic Conditioning

Nancy

Five rounds for time of:
400 meter run
Overhead squat, 15 reps

Wednesday   August 26, 2015

Warm – Up #2

E.M.O.M x 8 minutes do:    strict pull up ladder

Mobility

Mobility Chart #5  &  total ankle mobility

Strength

Snatch Balance    5 – 5 – 5 – 5 – 5    1 second pause at bottom of squat    max out @ 75% of 1RM

Metabolic Conditioning

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Tuesday   August 25, 2015

Warm – Up #2

max reps Wall Ball – rest 2 minutes – max reps Wall Ball

Mobility

roll posterior chain  &  chest opener

Strength

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift:    (1 1/2 body weight)
Bench press:    (body weight)
Clean:    (3/4 body weight)

Set up three bars and storm through for time.  Find similar weighted partner and team through

Metabolic Conditioning

For time:    Team 6000 meter Row

2 partner    500 m

3 partner    300 m

Monday   August 24, 2015

Warm – Up #2

E.M.O.T.M. for 8 minutes on alternating minutes do:  5 negative pull ups  &  10 low box steps

Mobility

Box Pigeon  &  Mobility Chart #2

Strength

Shoulder press  1-1-1-1-1 reps
Push press        3-3-3-3-3 reps
Push Jerk          5-5-5-5-5 reps

1 press – 3 push press – 5 push Jerks    E.M.O.M. x 5 minutes

@ 5RM shoulder press weight – heavier than August 13th

Metabolic Conditioning

“Pistol Ladder”    10 minute cap.    alternating legs    l & r = 1

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