Monday, August 13, 2018

8/13 - 8/18

8/13-8/18 Volume week 2

Monday

Warm-up:
Band (Hips)

Mini WOD:
3 Rounds
16 Jumping squat & lunge (jump squat, jump into a left side lunge, jump squat, jump into a right side lunge, repeat 4x)
5 Pull up
5 Ring dip

Strength:
Back squat 6x10
Use the first two sets to establish your weight (it is ok to miss a rep or 2 on set 5 and 6).
After each set Oblique band twist 6 per side.

Skill:
Double Unders

Wod:
21-15-9(-7-5-3 if you want a little extra)
Wall Ball
DB Box Step Over

Bonus:
Tabata Wall sit, 4 rounds


Tuesday

Warm-up:
Band (chest)

Mini WOD:
3 Rounds
10 Push up
5 Burpee to plate

Strength:
Bench 6x10
Use the first two sets to establish your weight (should be around 60-70% of 1RM)
It is ok to miss a rep or 2 on set 5 and 6.
After each set 10 landmine row

Skill:
Dead hang challenge

WOD:
Run 400M (or Row 500M)
3 rnds:
DB snatch x6 (3 per side)
T2B x5
Run 200M (or Row 250M)
3 rnds:
DB snatch x6 (3 per side)
T2B x5
Sprint 100M (or Row 125M)
3 rnds:
DB snatch x6 (3 per side)
T2B x5

Bonus:
Tabata Wall sit, 4 rounds


Wednesday

Warm-up:
Easy 400M run or 500M row
Barbell warm up (focus on stiff leg DL, good morning)

Mini WOD:
3 Rounds
200M run
40M Farmer carry (equal load)

Strength:
EMO2M
Dead lift 6x10 (55%-60% of 1RM)
12 Single leg lateral bench jump up (6 per leg) https://www.youtube.com/watch?v=cqOD_6rW6eg

WOD:
21-15-9
Cal Row
Sumo high pull
KBS

Bonus:
Tabata ABS!
4 Rounds 3 exercises


Thursday

Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up

Mini WOD:
3 Rounds
5 Power clean and jerk (light)
5 Bar facing Burpee over bar

Strength:
3xPress progression (5 strict press, 3 push press, 2 push jerk)

Skill:
Handstands (time to get upside down)

WOD:
Grace
30 Clean and jerk 135/95 for time

Bonus:
Timed mile run! (or 2000M row)


Friday
Open gym. Pump up day or do a missed workout.

Saturday
9am


Wednesday, August 8, 2018

Aug 6-12

High volume week! We are looking for 50-60 reps of the strength of the day.
We will be working with weights 60-75% of 1RM.
Watch the heat this week, drink lots of water.
Listen to your body, there is no shame in stopping early.

Monday

Warm-up:
Band (chest)
 
Mini WOD:
3 Rounds
10 Push up
5 Burpee
 
Strength:
Bench
2x10 close grip
10 pull up
2x10 narrow grip
10 pull up
2x10 normal grip
10 pull up
go up 5-20 lbs per grip
 
Skill:
Dead hang for time (work that grip)
 
WOD:
Baseline x3
500M row or 400M run
40 Squat
30 Sit up
20 Push up
10 Pull up
 
Bonus:
Tabata Wall sit (hold a plate if you want to get serious!). 30s on , 15s off, 4 rounds
 

Tuesday
 
Warm-up:
Band (Hips)
 
Mini WOD:
3 Rounds
15 Air squats
15 Sit up
 
Strength:
Front squat
3x10
Back squat
3x10
 
add 5 to 10 LBS each set
 
Skill:
Double Unders
 
Wod:
21-15-9(-7-5-3 if you want a little extra)
Wall Ball
DB Box Step Over
DB Thrusters
 
 
Wednesday
 
Warm-up:
Easy 400M run or 500M row
Barbell warm up (focus on stiff leg DL, good morning)
 
Mini WOD:
3 Rounds
200M run
40M Single arm farmer carry (20M per side)
 
Strength:
EMO2M
Dead lift 6x10
 
WOD:
21-15-9
OH Plate walking lunge
Sumo high pull
KBS
 
Bonus:
Tabata ABS!
4 Rounds 3 exercises
 
 
Thursday
 
Warm-up:
Band (hips)
Barbell warm up

Mini WOD:
3 Rounds
10 DB Snatch (5 per side)
4 Lateral Burpee over DB
 
Skill:
Dead hang for time (work that grip)
 
Strength:
5x3 Squat Snatch (or power snatch with OH Squat)
3x10 Power Snatch
Accessory: 10 Double under or 5 DU attempts between sets
 
WOD:
AMRAP 15 Min
10 Push press
10 Calf raise
10 T2B
10 Plate front raise
10 Walking lunge (5 per side)
 
Bonus:
split into 2 groups
Group 1: 10 cals on the bike for time
Group 2: 10 cals on the rower for time
Switch (do 2 on each)

 
Friday
Open gym. Pump up day or do a missed workout.

 
Saturday
9am Body by Bill.

Monday, July 30, 2018

7/30-8/4


This is Crossfit Games week. Events start on Wednesday, try and watch some of it.
 
Monday
Warm-up:
Band (hips)
PVC Shoulders
Bar warm up
 
Warm-up 2:
2-3 Rounds
Set up and do building sets of Back Squat and Bench Press
Strength:
4 Rounds:
Back Squat 6-8 reps 75-80% of 1RM
20 Russian twist sit ups
Bench press 6-8 reps 75-80% of 1RM
15 plate overhead sit ups
 WOD:
FGB (Fight gone BAD!)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Balls (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Cal Row
1 minute Rest

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed 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 one point.

Cool-Down
 
 
Tuesday
Warm-up:
PCV (shoulders and wrists) 
Band hips
Barbell warm up
 
Mini WOD:
Rounds
200M row
10 KBS
5 Burpee to plate
 
Strength:
4 Rounds:
Dead Lift 6-8 reps 75-80% of 1RM
Pullups
Land mine Row

Wod:
Teams of 2
Row while your partner does:
3 rounds of:
5 T2B
5 Thrusters
You switch places as soon as the partner finishes 3 rounds.
You keep going until the team has rowed 3000M
 
 
Wednesday
Make up day, if you were out either Monday or Tuesday do the missed workout.
 
Warmup:
PCV Shoulders
 
Handstand Practice
Wall walk up
Kick up to the wall
Kipping HSPU
 
WOD:
JT 21-15-9
HSPU, ring dips, pushups
We always do this after some big strength work, today we are going to do relatively fresh.
 
WOD 2:
Death by, every minute on the minute. Add a rep each minute.
Squat Clean, Burpee over bar
 
 Endurance:
2000M row for time or 1 mile run for time
 
Cool-Down
 
Thursday (6:00 combined class)
 
This is all body weight (except wallball and KBS).
Warm-up:
Band (hips)
PVC Shoulders
KB halo
 
BW Strength:
#1 Couplet (3 rounds) Chest and Back
Max reps, Ring push up
Max reps, Elevated feet Ring row
 
#2 Triplet (3 rounds) Hamstrings, Quads and Calf
15 wallball
15 calf raises
 
#3Triplet  (3 rounds) Shoulders, Bicep and Tricep
HSPU or Box pike PU
Dips
Ring curls
 
#4Triplet  (3 rounds) Core
4 Opposite arm, leg raised plank (10 second hold, do each side twice)
10 Roll outs or Plank sled push/pull
20 Russian twist
 
Take a 15 second rest between moves. Basically give yourself enough time to get in position for the next exercise. 1min rest between each couplet or triplet.
We are trying to get all of this work done in 30mins.
 
WOD: for time
30 Air squat
5 Burpee
25 Sit up
5 Burpee
20 Lunges
5 Burpee
15 KBS 53/35
5 Burpee
10 meter Bear Crawl
5 Burpee
15 KBS 53/35
5 Burpee
20 Lunges
5 Burpee
25 Sit up
5 Burpee
30 Air squat
 
 Saturday:
9am BODY by Bill workout, be ready to sweat!