Workout of the Day C.F.L.T.

C.F.L.T.     Workout of the Day

Hour are M – F    5:30 A.M.  &  8:00 A.M.  & 9:00 A.M. 

5:15 P.M. on Tuesday – Wednesday (please text/call ahead) & Thursday

Most Saturdays – check below for posted Saturday workout

BACK IN “TRIATHALON’ WEEKLY = BIKE FROM C.F.L.T. TO BEACH FOR SWIM & SAND RUN – BIKE BACK.   

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Saturday   July 1, 2017

time and W.O.D. t.b.a.

Friday   June 30, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12 “good morning”  &  12 Lunge-twist

MOBILITY

back pack  &  hug knees and rock

STRENGTH

Bench Press    1RM

METABOLIC CONDITIONING

3 rounds for time of:
15-cal. row
12 power snatches  (Rx.= 95#/65#)
9 burpees

Thursday    June 29, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12 deep calf presses  &  12 DB Push Jerk

MOBILITY

10 side lunge and hold  &  grounded chin up bar hang

STRENGTH

Squat Snatch + Overhead Squat    E.M.O.M. x 6 minutes    keeping it technique weight – slightly better than last week.

METABOLIC CONDITIONING

 image

Keith Coe  |  Age 30  | Auburndale, Florida

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.

Wednesday   June 28, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   15 Candlesticks  &  10 Lunge and hug

MOBILITY

grind forearms  &  side to side lunge

STRENGTH

Sumo Deadlift High Pull    3 rep. “touch and go”   finish better than last week

METABOLIC CONDITIONING

5 rounds for time of:
20 wall-ball shots    (Rx. = 20#/14# to 10-ft. target)
30 AbMat

Tuesday   June 27, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   10  A-T-Y-T on Crossover Symmetry  &  10 deep range KB Romanian Deadlift

MOBILITY

banded rear shoulder  &  Mobility Chart #1

STRENGTH

Barbell Strict Press & Push Press    E.M.O.M. x 10 minutes    hit max. for the day by 5th set.

METABOLIC CONDITIONING

Chelsea 20
use what you did and learned from last week to improve today ( more reps if you scaled or more rounds than last week)

Every minute on the minute for 20 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

Monday   June 26, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   10 pause squat jumps  &  20 AbMat

MOBILITY

banded rear pull shoulder opener  &  Mobility Chart #3

STRENGTH

Dumbbell Clean & Jerk    3 – 3 – 3 – 3 – 3    work to as heavy as possible by last set / better than last week.

METABOLIC CONDITIONING

For total reps.

Tabata squats holding a plate (Rx.=45#/25#)
Tabata ring dips

Alternating squat and dips for 16 minutes – :20 work/:10 rest.

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Saturday   June 24, 2017    8-9:30am

t.b.a.

Friday   June 23, 2017

WARM – UP #2

3 rounds of:    200 m speed walk & 10 rolling get ups

MOBILITY

PVC pass through  &  Mobility Chart #5

STRENGTH

Overhead Squat    3 – 3 – 3 – 3 – 3    better than last weeks 3 reps.

METABOLIC CONDITIONING

3 rounds for time of:
20 kettlebell swings
30 Double Unders
Run 400 meters

Thursday   June 22, 2017

5:30 p.m. crew – “triathalon” day. (bike – swim suit – towel…)

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   15 deep calf presses  &  12 Lunge-twist

MOBILITY

back pack  &  hug knees and rock

STRENGTH

Bench Press    2 reps.  E.M.O.M. x 8 minutes with last weeks 3RM

METABOLIC CONDITIONING

Scotty

Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

Wednesday   June 21, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12 deep calf presses  &  12 banded I – Y – T – Y

MOBILITY

10 side lunge and hold  &  grounded chin up bar hang

STRENGTH

Squat Snatch + Overhead Squat    E.M.O.M. x 6 minutes    keeping it technique weight – same as last week.

METABOLIC CONDITIONING

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of dumbbell snatches  (50#/35#)
2 minutes of double-unders
2 minutes of dumbbell snatches
3 minutes of double-unders
3 minutes of dumbbell snatches

Tuesday   June 20, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   15 Candlesticks  &  10 Lunge and hug

MOBILITY

grind forearms  &  side to side lunge

STRENGTH

Sumo Deadlift High Pull    5 rep. “touch and go” start around 50% and add each set

METABOLIC CONDITIONING

Chelsea

Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

Monday   June 19, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   I – Y – T  slightly heavier than in standard warm up  &  10 deep range KB Romanian Deadlift

MOBILITY

banded lateral shoulder  &  Mobility Chart #6

STRENGTH

Barbell Strict Press    work to 3 reps.

METABOLIC CONDITIONING

4 rounds for time of:
30 push-ups
15 Front squats
30 GHD sit-ups

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Friday   June 16, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   10 pause squat jumps  &  10 PVC alternating lunge drop and pause

MOBILITY

banded rear pull shoulder opener  &  Mobility Chart #6

STRENGTH

Dumbbell Clean & Jerk    5 – 5 – 5 – 5 – 5    work to as heavy as possible by last set

METABOLIC CONDITIONING

5 Rounds for time:
5 Power Cleans
5 Front Squats
Rest :30

Thursday   June 15, 2017

WARM – UP #2

4 rounds of:    15 KB Romanian Deadlift  &  2 laps cone shuttle run (2 right and 2 left)

MOBILITY

PVC pass through  &  Mobility Chart #5

STRENGTH

Overhead Squat    5 – 5 – 5 – 5 – 5    starting new series – check past performance

METABOLIC CONDITIONING

GEORGIE    A.M.R.A.P. 21 minutes of:

Buy-in : 65 AbMat

then cycle : 7 Burpees

11 Push Ups

22 KB swings

Wednesday   June 14, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   15 deep calf presses  &  12 Lunge-twist

MOBILITY

back pack  &  Pigeon

STRENGTH

Bench Press    work to best 3 reps.    (better than last)

METABOLIC CONDITIONING

A.M.R.A.P. 4 minutes – rest 1 – A.M.R.A.P. 3 minutes – rest 1 – A.M.R.A.P. 2 minutes – rest 1 – A.M.R.A.P. 1 minute

8 alternating D.B. snatch

8 Toes to Bar

8 Ring push ups

Tuesday   June 13, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12 squat drops to landing position  &  12 banded I – Y – T – Y

MOBILITY

10 side lunge and hold  &  grounded chin up bar hang

STRENGTH

Squat Snatch    3 – 3 – 3 – 3 – 3    keeping it technique weight as last week

METABOLIC CONDITIONING

Amanda

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

Monday   June 12, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   25 Russian twist  &  10 Lunge and hug

MOBILITY

grind for arms  &  side to side lunge

STRENGTH

Sumo Deadlift    2 reps E.M.O.M. x 10 minutes.  Hit @ 90% by 5th set.

METABOLIC CONDITIONING

AMRAP 2 minutes:
18 Hang Power Cleans (@ 60% of 1RM)
18 Bar Over Burpee
Rest 2:00
AMRAP 2 minutes:
15 Hang Power Clean & Jerk (@ 60% of 1RM)
15 Bar Over Burpee
Rest 2:00
AMRAP 2 minutes:
12 Power Clean & Jerk (@ 60% of 1RM)
12 Bar Over Burpee

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Saturday   June 10, 2017    8-9am

text me if interested – could go earlier, cannot go later.

Friday   June 9, 2017    “no 8 & 9 am class today” – if needed, contact me.

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   I – Y – T  slightly heavier than in standard warm up  &  10 deep range KB Romanian Deadlift

MOBILITY

banded lateral shoulder  &  Mobility Chart #6

STRENGTH

Barbell Strict Press    work to 5 reps.    starting a new series – check your previous 5 reps. in you books.

METABOLIC CONDITIONING

A.M.R.A.P.  15 minutes of:

200 m “sled” (tire) drag

10 Pull Ups

10 Burpees

Thursday   June 8, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   15 deep calf presses  &  12 Lunge-twist

MOBILITY

grounded chin up bar hang  &  Mobility Chart #6

STRENGTH

Dumbbell Push Jerk    work to your 90% of 1 rep.

METABOLIC CONDITIONING (most likely we’ll do this first)

Fight Gone Bad!

3 rounds for points of 1 minute stations:
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)

 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.

Wednesday   June 7, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    15 Romanian Deadlift  &  2 trips through the Agility Ladder (hop scotch)

MOBILITY

grind forearms – arms – lats  &  Mobility Chart #5

STRENGTH

Front Squat to 1RM    continue onto    Back Squat to 1RM

METABOLIC CONDITIONING

18-15-12-9-6 reps for time of:
Deadlifts
Rolling Get Ups

Tuesday   June 6, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   15 deep calf presses  &  12 Lunge-twist

MOBILITY

back pack  &  Pigeon

STRENGTH

Bench Press    work to best 5 reps.    (better than last)

METABOLIC CONDITIONING

Elizabeth
21 – 15 – 9 Reps
135lb Clean
Ring Dips

Monday   June 5, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12 squat drops to landing position  &  12 banded row and hold

MOBILITY

12 side lunge and hold  &  grounded chin up bar hang

STRENGTH

Squat Snatch    5 – 5 – 5 – 5 – 5    keep it technique weight

METABOLIC CONDITIONING

3 rounds for time of:
20 Pistols
30 AbMat sit-ups

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Saturday   June 3, 2017    8 a.m. – 10:00 a.m.

Barbell Conditioning as a light Warm Up

E.M.O.M.

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

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

METABOLIC CONDITIONING

For Time:

500 m Row / 400 m run

40 Battle Rope

:30 second Handstand Hold

20 Hammer Strikes

10 Toes to bar

20 Hammer Strikes

:30 second Handstand Hold

40 Battle Rope

500 m Row / 400 m Run

Master WOD

28 min. E.M.O.M.

:20 sec. Toes to Bar

:30 sec. Wall Ball

4 Power Snatch @ 75%

:30 sec. Bar Muscle Up

Friday   June 2, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   25 Russian twist  &  12 Lunge-twist

MOBILITY

grind for arms  &  side to side lunge

STRENGTH

Sumo Deadlift    3 – 3 – 3 – 3 – 3    compare to 5 rep. recorded last week

METABOLIC CONDITIONING

2017 Regional Event 6

For time:
30-cal. bike
20 burpee box jump-overs
10 odd-object cleans

Men use a 30-in. box
Women use a 24-in. box

Find a sandbag, medicine ball or other heavy odd object for the cleans

Thursday   June 1, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   15 deep calf presses  &  12 Lunge-twist

MOBILITY

grounded chin up bar hang  &  Mobility Chart #6

STRENGTH

Push Jerk    work to your best 3 rep. Dumbbell

5:15 p.m.  by request –

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

METABOLIC CONDITIONING

Pat

6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 75 lb. (goblet lunge)
25 push-ups
50-ft. front-rack lunge, 75 lb. (goblet lunge)

(Rx. wearing a 20-lb. vest)

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila

Wednesday   May 31, 2017

WARM – UP #2

Tabata double under

MOBILITY

Sit & reach  &  Cobra

STRENGTH

Power Clean to 1 rep. (95% – not 1RM – slightly heavier than last weeks)

METABOLIC CONDITIONING

2017 Regional Event 5

21-15-9 reps for time of:
Muscle-ups
Single-arm dumbbell overhead squats

(Rx.= 80#/55# dumbbell)    (scale muscle ups = ring dips)

Tuesday   May 30, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    15 Romanian Deadlift  &  2 trips through the Agility Ladder (zig zag)

MOBILITY

grind forearms – arms – lats  &  Mobility Chart #5

STRENGTH

Front Squat 2 – 2 – 2 – 2 – 2  (90%)    continue onto    Back Squat 2 – 2 – 2 – 2 – 2  (90%)

METABOLIC CONDITIONING

Annie

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

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Monday  May 29, 2017    Memorial Day…

Saturday  May 27, 2017…

Friday  May 26, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of: 10 bottom to bottom air squats  &  20 Russian Twist

MOBILITY

chest openers  &  grounded pull up bar hang

STRENGTH & METABOLIC CONDITIONING

Hamilton

Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

Thursday   May 25, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   15 deep calf presses  &  12 Lunge-twist

MOBILITY

back pack  &  total ankle

STRENGTH

Bench Press    work to best 5 reps.    (better than last)

METABOLIC CONDITIONING

A.M.R.A.P.  12 minutes of:

48 Double Unders

24 single arm KB swings alternating

12 DB box step ups

Wednesday   May 24, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12 KB Romanian deadlift  &  12 banded row and hold

MOBILITY

12 side lunge and hold  &  Cobra

STRENGTH

Squat Snatch + low hang squat snatch + high hang squat snatch    two times through    E.M.O.M. x 5

METABOLIC CONDITIONING

For time
12 rounds of:
4 strict handstand push-ups
8 box jumps
12 alternating DB bent over row

Tuesday   May 23, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    up and back long lunge-knee hug  &  15 KB sumo deadlift high pull

MOBILITY

sit and reach  &  chest openers

STRENGTH

Sumo Deadlift    5 – 5 – 5 – 5 – 5    compare to 5 rep. recorded

METABOLIC CONDITIONING

3 rounds for time of:
Row 250 meters
DB squat cleans, 12 reps
21 ring dips

Monday   May 22, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    14 lateral bench jump over  &  14 DB full range lateral flyes

MOBILITY

Total Ankle  &  Frog stretch-reverse wrist opener

STRENGTH

Push Jerk    work to your best 5 rep. Dumbbell

METABOLIC CONDITIONING

Nancy
5 rounds for time of:
400-meter run
15 Overhead squats (Rx.=95#/65#)

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Friday    May 19, 2017

WARM – UP #2

400 m run (1 min. rest) 200 m run

MOBILITY

Mat chest opener  &  Mobility Chart #6

STRENGTH

Power Clean to 1 rep. (90% – not 1RM)

METABOLIC CONDITIONING

3 rounds for time of:

40 Double Unders
25 AbMat sit-ups
Pistols 10 reps

Thursday    May 18, 2017

WARM – UP #2

400 meter run/jog

MOBILITY

Rear banded shoulder  &  Mobility Chart #4

STRENGTH & METABOLIC CONDITIONING

“HIT THE DECK”    two teams alternating playing card draw.

Diamonds = Calorie Row    Hearts = Burpees    Spades = C2B Pull Ups    Clubs = DB Thrusters

Aces = 15 reps  –  Face Cards = 12 reps  –  all others face value

Wednesday    May 17, 2017

WARM – UP #2

Tabata Jump Rope    (6 rounds/3minutes)

MOBILITY

grind forearms – arms – lats  &  Total Calf/ankle

STRENGTH

Front Squat 3 – 3 – 3 – 3 – 3  (80%)    continue onto    Back Squat 3 – 3 – 3 – 3 – 3  (80%)

METABOLIC CONDITIONING

A.M.R.A.P. in 4 rounds / 1 minute each station (15 minutes):

Calorie Bike

Burpee Box Jump-Overs

Toes to Bar

minute rest

Tuesday    May 16, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 KB Romanian Deadlift  &  10 ring row (full stretch – full contraction)

MOBILITY

Backpack  &  Pigeon

STRENGTH

Bench Press  1RM

METABOLIC CONDITIONING

E.M.O.M. alternating do:
21 Dumbbell snatches
minute plank

  18 Dumbbell snatches
minute plank

  15 Dumbbell snatches
minute plank

  12 Dumbbell snatches
minute plank

  9 Dumbbell snatches
minute plank

alternate arms each rep and both heads of dumbbell must touch ground

Monday   May 15, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    up and back long lunge-knee hug  &  15 band rows with 2 sec. hold

MOBILITY

Lateral banded shouder & “frog” stretch

STRENGTH

Overhead Squat   1 – 1 – 1 – 1 – 1    to best 1 rep for the day

METABOLIC CONDITIONING

Helen

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

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Friday    May 12, 2017

WARM – UP #2

400 m run (1 min. rest) 200 m run

MOBILITY

Mat chest opener  &  Mobility Chart #6

STRENGTH

Push Press    to 1 RM

METABOLIC CONDITIONING

For Time:

50 AbMat

40 Tire Flips

30 Ball Slams

20 KB Swings

10 Burpees

Thursday    May 11, 2017

WARM – UP #2

400 meter run/jog

MOBILITY

Rear banded shoulder  &  Mobility Chart #4

STRENGTH & METABOLIC CONDITIONING

Wednesday    May 10, 2017

WARM – UP #2

Tabata Jump Rope

MOBILITY

grind forearms – arms – lats  &  Total Calf/ankle

STRENGTH

Back Squat 2 reps    E.M.O.M. x 8  (90%)

METABOLIC CONDITIONING

Tuesday    May 9, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 KB Romanian Deadlift  &  20 “bicycles” (l&r=1)

MOBILITY

Backpack  &  Pigeon

STRENGTH

DB Bench Press    2 reps E.M.O.M. from “light” to max. for the day

METABOLIC CONDITIONING

For time:
15 Sumo Deadlift High Pull
5 rope ascents or 10 chin ups
12 Sumo Deadlift High Pull
4 rope ascents or 8 chin ups
9 Sumo Deadlift High Pull
3 rope ascents or 6 chin ups
6 Sumo Deadlift High Pull
2 rope ascents or 4 chin ups
3 Sumo Deadlift High Pull
1 rope ascent or 2 chin ups

Monday   May 8, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    up and back long lunge-knee hug  &  15 band rows with 2 sec. hold

MOBILITY

Mobility Chart #2 & “frog” stretch

STRENGTH

Overhead Squat    3 – 3 – 3 – 3 – 3    to @ 85% (or greater than prior 5RM)

METABOLIC CONDITIONING

Jackie

For time:
1,000-meter row
(Rx.=45#/35#) thrusters, 50 reps
30 pull-ups

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Friday    May 5, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    2 laps Agility Ladder  &  “360” degree push ups

MOBILITY

Mobility Chart#5 squat to supine  &  Banded trap release

STRENGTH

Deadlift to 1RM (judged by great form)

METABOLIC CONDITIONING

7 rounds for time of:

7 DB Thrusters

7 Ring Dips

7 Supine Russian Twists (l&r=1)

Thursday    May 4, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    Farmer Carry uphill  &  Forward roll across Mat

MOBILITY

Banded rear pull shoulder  &  Mobility Chart #6

STRENGTH

Push Press    2 reps. E.M.O.M. x 8 minutes    or fast pace with partner

METABOLIC CONDITIONING

For time    21 – 18 – 15 – 12 – 9 – 6 – 3    (team option)

Wall Ball

Burpees

Wednesday    May 3, 2017

WARM – UP #2

Tabata AbMat

MOBILITY

Lateral banded shoulder  &  Mobility Chart #4

STRENGTH

“GRACE”    30 Clean & Jerk for time

METABOLIC CONDITIONING

4 rounds for time of:

400 m Run

10 Hang power snatch

10 Toes to Bar

Tuesday    May 2, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    :30 sec. Jump rope  &  Lunge-twist across the room

MOBILITY

Grounded chin up bar hang  &  Total Calf/ankle

STRENGTH

Back Squat    3 – 3 – 3 – 3 – 3

METABOLIC CONDITIONING

Complete as many rounds as possible in 20 minutes of:
Dumbbell squat cleans, 10 reps (Rx.=45# & 25#)
15 pull-ups
20 box jumps

Monday    May 1, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 KB Romanian Deadlift  &  15 KB Sumo Deadlift High Pull

MOBILITY

Mobility Chart #2  &  Pigeon

STRENGTH

Bench Press    to 3R.M.

METABOLIC CONDITIONING

7 rounds for time of:
21 D.B. Shoulder presses
15 Reverse hypers on box

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Friday   April 28, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 Box Jumps (x2 for step)  &  15 Bench dips

MOBILITY

Mobility Chart #5 banded  &  Backpack

STRENGTH

Overhead Squat    5 – 5 – 5 – 5 – 5    to @ 75%

METABOLIC CONDITIONING

4 Rounds for time of:

7 Power Cleans

14 Toes to Bar

28 Double Unders

Thursday   April 27, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    25 Jumping Jacks  &  20 Mountain Climbers

MOBILITY

Sit and reach  &  chest openers

STRENGTH

Deadlift 2 reps    E.M.O.M. x 8 minutes with same weight as last week (85%)

METABOLIC CONDITIONING

5 rounds for time of:

12 Push Press

10 Bar over Burpees

Wednesday   April 26, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    :20 sec. Handstand hold  &  :30 sec. wall sit

MOBILITY

Banded trap release  &  Pigeon

STRENGTH

Push Press    work to best 3 reps.

METABOLIC CONDITIONING

A.M.R.A.P.  12 minutes
12 Cal Row
24 DB 1-arm Snatch (Rx.=50/35)

Tuesday   April 25, 2017

WARM – UP #2

Tabata AbMat

MOBILITY

Mobility Chart #1 & #3

STRENGTH

Squat Cleans    5 – 5 – 5 – 5 – 5    “Touch & Go”

METABOLIC CONDITIONING

3 Rounds for time of:

10 Deadlifts @60%

15 Push Ups

20 step Goblet Lunges

Monday    April 24, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 KB Romanian Deadlifts  &  Ankle mobilization

MOBILITY

Mobility Chart #2  &  Frog Stretch

STRENGTH

Back Squat    5 – 5 – 5 – 5 – 5

METABOLIC CONDITIONING

AGOQ Workout 3

21-15-9 reps for time of:
Shoulder-to-overhead
Pull-ups

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Saturday   April 22, 2017

Hey – no GWHS track!!! Lets train like athletes

Hours 8 – 10 am    Open Gym feel    do some – do all – do something else…

Master’s Qualifier Weekend – lets see what happens?

Friday   April 21, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    15 heavy DB shrugs  &  15 Superman (pause-hold)

MOBILITY

Mobility Chart #2 & #3

STRENGTH

Dumbbell Strict Press    work to best 1RM

METABOLIC CONDITIONING

Jenny

Complete as many rounds as possible in 20 minutes of:
45#/35# overhead squats, 20 reps
45#/35# back squats, 20 reps
400-meter run

Thursday   April 20, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    4 chin up negatives  &  :30 sec. jump rope

MOBILITY

grounded chin up bar hang  &  Mobility Chart #5

STRENGTH

Work to your best 2 rep. Hang Clean & Jerk

METABOLIC CONDITIONING

Two rounds for time of:
50 Double-unders
40 Box Jumps / Step Ups
30 Medicine ball cleans
20 Ring Rows
10 Handstand push-up

Wednesday   April 19, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 Long lunge and twist  &  12 lateral box over

MOBILITY

Cobra  &  “Back Pack”

STRENGTH

Dumbbell Bench Press    work rack to best 5RM

METABOLIC CONDITIONING

For time:
Row 500 meters
50 AbMat sit-ups
Row 1,000 meters
30 AbMat sit-ups
Row 2,000 meters
20 AbMat sit-ups

Tuesday   April 18, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    2x “hop scotch” through agility ladder  &  20 deep Mountain Climbers

MOBILITY

PVC pass through  &  Mobility Chart #5

STRENGTH

Snatch Balance with 1 second pause in squat    2 – 2 – 2 – 2 – 2 reps    start with empty barbell (45#/35#) and progress past last weeks numbers

METABOLIC CONDITIONING

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

Monday    April 17, 2017

WARM – UP #2

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

MOBILITY

Mobility Chart

STRENGTH

Deadlifts    3 – 3 – 3 – 3 – 3 reps.    continue re-working form    no higher than 85% of 1RM (75% last week)

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

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Friday   April 14, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    15 heavy DB shrugs  &  15 Superman (pause-hold)

MOBILITY

Mobility Chart #2 & #3

STRENGTH

Dumbbell Strict Press    2 reps. E.M.O.M. x 8 minutes working up the rack

METABOLIC CONDITIONING

Hansen

Five rounds for time of:
Kettlebell swing, 30 reps
30 Burpees
30 AbMat sit-ups

Thursday   April 13, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    4 chin up negatives  &  :30 sec. jump rope

MOBILITY

grounded chin up bar hang  &  Mobility Chart #5

STRENGTH

3 rep. Hang Clean & Jerk.    E.M.O.M. x 8 minutes adding modest amount of weight each set using last weeks numbers as a guide

METABOLIC CONDITIONING

Complete as many rounds as possible in 18 minutes of:
Run 400 meters
15 Ring Rows
15 Sumo Deadlift High-Pull

Wednesday   April 12, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    12 Long lunge and twist  &  24 lateral box over

MOBILITY

Cobra  &  Mobility Chart #5

STRENGTH

Dumbbell Bench Press    10 sets of 10 reps. working up the rack – rapid pace

METABOLIC CONDITIONING

Complete as many rounds as possible in 15 minutes of:
21 AbMat sit-ups
14 one-arm dumbbell alternating push jerks

Tuesday   April 11, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    2x zig zag through agility ladder  &  20 AbMat

MOBILITY

PVC pass through  &  Mobility Chart #5

STRENGTH

Snatch Balance with 1 second pause in squat    3 – 3 – 3 – 3 – 3    start with empty barbell (45#/35#) and progress modestly

METABOLIC CONDITIONING

6-9-12-9-6 reps for time of:
Burpees over the bar
Front squats  (Rx.=185#/115#)
Chest-to-bar pull-ups

Monday    April 10, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:    10 dumbbell bench “flyes” & 10 pause candlesticks

MOBILITY

Mobility Chart #5  &  mat chest openers

STRENGTH  &  METABOLIC CONDITIONING

Tabata  Angie  .85

For time – :20 seconds work / :10 seconds rest
85 pull-ups
85 push-ups
85 sit-ups
85 squats

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Saturday   April 8, 2017

Hey – no GWHS track!!! Lets train like athletes

Hours 8 – 10 am    Open Gym feel    do some – do all – do something else…

Barbell Conditioning

E.M.O.M.

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

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

Rower Conditioning

4 x 500 m with 1 minute rest between

rest 3 minutes and repeat

Master WOD

1.)    21 – 15 – 9    Toes to Bar  & Thruster @ 40%

2.)    100 Wall Ball for time

3.)    5 minute Plank Hold

Friday   April 7, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    12 KB Romanian Deadlift for form and range  &  12 long lunge and twist

MOBILITY

Roll Glute-Hams  &  Banded rear shoulder

STRENGTH

Deadlifts    5 – 5 – 5 – 5 – 5 reps.    re-working form    probably no higher than 75% of 1RM

METABOLIC CONDITIONING

Danny

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

Thursday   April 6, 2017

WARM – UP #2

Partner Row to 90 calories (15 calories each)

MOBILITY

Mobility Chart #1 – #3  &  banded lateral shoulder release

STRENGTH

Strict Press to best 3 reps.

METABOLIC CONDITIONING

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
heavy Goblet Lunges, 20 steps

Wednesday  April 5, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 PVC snatch drops  & 10 full depth push ups on dumbbells (for once you may use knees)

MOBILITY

Arm grinders  &  Total calf-ankle

STRENGTH

5 rep. Hang Clean & Jerk.    E.M.O.M. x 8 minutes adding modest amount of weight each set.

METABOLIC CONDITIONING

5 rounds for time of:
Run 400 meters
Deadlifts, 21 reps (Rx.=185#)

Tuesday   April 4, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    12 plate overhead walking lunge  &  12 close grip push ups

MOBILITY

Banded trap release  &  Mobility Chart #6

STRENGTH

Front Squat to best 5RM for the day (check your books)

METABOLIC CONDITIONING

2 rounds for time:
single arm alternating Kettlebell Swings, 50 reps
Push jerks, 25 reps
AbMat, 50 reps

Monday    April 3, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:    10 dumbbell bench “flyes” & 10 pause candlesticks

MOBILITY

Mobility Chart #5  &  mat chest openers

STRENGTH

Bench Press    to 1RM

METABOLIC CONDITIONING

Amanda

9-7-5 reps for time of:
Muscle-ups    (scale=ring dips)
Squat snatches

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Friday   March 31, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    15 “candlesticks”  &  25 AbMat

MOBILITY

Roll Quads / Roll Lats  &  Banded Mobility Chart #5

STRENGTH  &  METABOLIC CONDITIONING

Liam

For time:
Run 800 meters with a 45-lb./25# plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb./25# plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

We will work on scaling options in class per individual and weather.

Thursday   March 30, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    5 negative pull ups (4 second count)  &  5 burpee broad jump

MOBILITY

Roll posterior chain  &  banded lateral shoulder

STRENGTH

Romanian Deadlifts    5 – 5 – 5 – 5 – 5    to best 5 reps.

METABOLIC CONDITIONING

AMRAP 13:
12 Deadlifts (135/95#)
9 Hang Power Cleans
6 Push Jerks
3 Thrusters

Wednesday   March 29, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    12 push ups  & 12 jump squats

MOBILITY

Grounded pull up bar hang  &  banded rear shoulder opener

STRENGTH

Strict Press to best 5 reps.

METABOLIC CONDITIONING

3 Rounds for Time:
21 Cal Bike
15 Pull-ups
9 Burpees

Tuesday   March 28, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    12 Dumbbell flyes  &  12 goblet lunges

MOBILITY

Total Calf  &  Mobility Chart #2

STRENGTH

Push Jerk    work to best 5 reps.

METABOLIC CONDITIONING

25-20-15-10-5 of: Hang Power Snatches (Rx.=75/55#)
50-40-30-20-10: Sit-ups
100-80-60-40-20: Double-unders

Monday   March 27, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    :30 seconds jump rope  &  :40 seconds Airdyne

MOBILITY

Sit and reach  &  chest openers

STRENGTH  &  METABOLIC CONDITIONING

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean

or

2 to 3 person teams of:

Deadlifts

Dumbbell bench press

Cleans

“shot gun start”.    Weights appropriate to the group formed.

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