Archive for September, 2017

Saturday SMASH-UP

w/ a partner, in a 30 minute window:

5 Rounds each:
100m Run
10 Wall Balls (20/14#)
1 Clean and Jerk (185/125#)

5 Rounds each:
10 Burpees Over Bar
1 Rope Climb (15′)

w/ remaining time:
Max Cal Assault Bike

 
CRX – 225/155# + Legless Rope Climbs
Scoring: If completed, 20 Rounds + any AAB Cals
w/ a partner, in a 30 minute window: 5 Rounds each: 100m Run 10 Wall Balls (20/14#) 1 Clean and Jerk (185/125#) 5 Rounds each: 10 Burpees Over Bar 1 Rope Climb (15′) w/ remaining time: Max Cal Assault Bike
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Friday 9.29.17

BBG:
2 Warm-Up + 3 Working Rounds
5R/5L Reverse Lunge Step Ups w/ Knee Raise
5R/5L Bottoms Up Presses

5R/5L 1-Arm Rows
10 Weighted V-Sits

Metcon (Time)
21-15-9
Deadlifts (185/125#)
Box Jumps (24/20″)
HSPU

After Party:
Banded Hamstring Series
90/90 Crossover x5R/5L

BBG: 2 Warm-Up + 3 Working Rounds 5R/5L Reverse Lunge Step Ups w/ Knee Raise 5R/5L Bottoms Up Presses 5R/5L 1-Arm Rows 10 Weighted V-Sits Metcon (Time) 21-15-9 Deadlifts (185/125#) Box Jumps (24/20″) HSPU After Party: Banded Hamstring Series 90/90
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Thursday 9.28.17

Gymnastics:
EMOM15
1st – 10/8 Cal Assault Bike
2nd – Muscle Up Work (strict, kip, progressions, etc)
3rd – 10-8-6-4-2 Pistols (weighted if possible)
 
 
 
Metcon:
AMRAP7
DB or KB Thrusters (50/35#)
Muscle Ups
Ascending Ladder… 1/1, 2/2, 3/3 etc…
 
After Party:
Banded Lat Stretch
Banded Pec/Delt Stretch
LAX Ball Glutes
Gymnastics: EMOM15 1st – 10/8 Cal Assault Bike 2nd – Muscle Up Work (strict, kip, progressions, etc) 3rd – 10-8-6-4-2 Pistols (weighted if possible)       Metcon: AMRAP7 DB or KB Thrusters (50/35#) Muscle Ups Ascending Ladder… 1/1, 2/2,
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Wednesday 9.27.17

Metcon:
Triple 3’s (Time)
3k Row
300 Double Unders
3 Mile Run

SX:
2k Row
200 Double Unders or Singles
2 Mile Run
 
After Party:
Walk 200m
Calves/Ankles
Roll out Arches
Metcon: Triple 3’s (Time) 3k Row 300 Double Unders 3 Mile Run SX: 2k Row 200 Double Unders or Singles 2 Mile Run   After Party: Walk 200m Calves/Ankles Roll out Arches
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Tuesday 9.26.17

Gymnastics:
Weighted Pull-ups (10-8-6-4-2)
Weighted Ring Dip (10-8-6-4-2)

Metcon:
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
Metcon (Weight)
From 9:01-15:00:
Establish 1RM Snatch

Gymnastics: Weighted Pull-ups (10-8-6-4-2) Weighted Ring Dip (10-8-6-4-2) Metcon: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# Metcon (Weight) From 9:01-15:00: Establish
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Saturday SMASH-UP

Metcon (Time)
w/ a Partner, complete:
100 Cal Row
100 Toes To Bar

50 Clean and Jerks (135/95#)
50 Power Snatches (135/95#)

100 Double Unders (each)
100m Sprint (each)

Metcon (Time) w/ a Partner, complete: 100 Cal Row 100 Toes To Bar 50 Clean and Jerks (135/95#) 50 Power Snatches (135/95#) 100 Double Unders (each) 100m Sprint (each)
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FLEX Friday

Weightlifting:
5 Rounds – Build
50′ Yoke Carry Unbroken for total weight.
Superset with :30 L-Sit

Metcon (Time)
5 Rounds
100m Farmers Carry (70/53#)
10 Bench Press (65% of 1RM)
20/15 Cal Row

After Party:
2 Rounds
15 Band Pullaparts
:30R/L Pec/Delt Smash with LAX Ball

Weightlifting: 5 Rounds – Build 50′ Yoke Carry Unbroken for total weight. Superset with :30 L-Sit Metcon (Time) 5 Rounds 100m Farmers Carry (70/53#) 10 Bench Press (65% of 1RM) 20/15 Cal Row After Party: 2 Rounds 15 Band Pullaparts
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Thursday 9.21.17

Metcon:
Reilly (Time)
1.5 Mile Run
150 Burpees
1.5 Mile Run
 
After Party:
-Banded Hamstring Stretch on Rig
-Rollout Arches w/ LAX Ball

 

Metcon: Reilly (Time) 1.5 Mile Run 150 Burpees 1.5 Mile Run   After Party: -Banded Hamstring Stretch on Rig -Rollout Arches w/ LAX Ball  
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Wednesday 9.20.17

Weightlifting:
1 Hang Snatch + 1 TnG Snatch (Build to a max for the day)

Metcon (4 Rounds for time)
1 Round Every 4 Minutes x 4
12/8 Cal Assault Bike
12 DB Snatches
12 DB Overhead Lunges
12 DB Crossover Pushups
RX – 50/35# CRX – 70/50#

After Party:
2 Rounds
:40R/L Twisted Cross
:20 L-Hang

Weightlifting: 1 Hang Snatch + 1 TnG Snatch (Build to a max for the day) Metcon (4 Rounds for time) 1 Round Every 4 Minutes x 4 12/8 Cal Assault Bike 12 DB Snatches 12 DB Overhead Lunges 12 DB
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Tuesday 9.19.17

Weightlifting:
EMOM10 (Build)
Odd – 3 TnG Deadlifts
Even – 1R/1L Turkish Getup
 
Metcon (AMRAP – Reps)
AMRAP25
50-40-30-20-10
Kettlebell Swings 53/35# (CRX- 70/53#)
Double Unders
Air Squats (CRX- Pistols)
Rope Climbs (5-4-3-2-1)

Score = Total Reps.
1 Round = 465.
 
After Party:
2 Rounds
:30 Saddle Stretch
:30R/L Side Plank

 

Weightlifting: EMOM10 (Build) Odd – 3 TnG Deadlifts Even – 1R/1L Turkish Getup   Metcon (AMRAP – Reps) AMRAP25 50-40-30-20-10 Kettlebell Swings 53/35# (CRX- 70/53#) Double Unders Air Squats (CRX- Pistols) Rope Climbs (5-4-3-2-1) Score = Total Reps. 1 Round
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