A + B from class
C) MU Skill work 15-20 Minutes
1)https://www.youtube.com/watch?v=uFC2byGEEYg
2)https://www.youtube.com/watch?v=IWevfH8QL3w
Sunday, June 26, 2016
Tuesday 6/27
A1)Deadlift 5x5 TNG @ Heavy weight (same weight all the way through); Rest 30 sec
A2)FW 50m x5 HEAVY; Rest 30 sec
A3)Broad jump 5x5; Rest 2 min
B1)Push jerk 5x5 TNG @ Heavy weight (same weight all the way through); Rest 30 sec
B2)TGU 2ea x5; Rest 30 sec
B3)Strict CTB @3010; 5x5; Rest 2 min
C)30-20-10
Cal row
WB 30/20
A2)FW 50m x5 HEAVY; Rest 30 sec
A3)Broad jump 5x5; Rest 2 min
B1)Push jerk 5x5 TNG @ Heavy weight (same weight all the way through); Rest 30 sec
B2)TGU 2ea x5; Rest 30 sec
B3)Strict CTB @3010; 5x5; Rest 2 min
C)30-20-10
Cal row
WB 30/20
Week of 6/27-7/2
Hey guys keep up the good work ya'll are looking sharper than ever !!!
Here are your 2 a day add ons:
A) 5k row
B) 100 cal AB @ 75%
C) 2 Mile run
Add these in as you can!! Lets keep building that engine. Strength is no good in CrossFit if you don't have the lungs to back it up!! Strength without lungs is like a bird with no wings!! Remember that
-Coach Matt
Here are your 2 a day add ons:
A) 5k row
B) 100 cal AB @ 75%
C) 2 Mile run
Add these in as you can!! Lets keep building that engine. Strength is no good in CrossFit if you don't have the lungs to back it up!! Strength without lungs is like a bird with no wings!! Remember that
-Coach Matt
Friday, June 24, 2016
Saturday 6/25
A) Kipping skill work
5 Minute EMOM:
10-15 Kip w/ towel
5 Minute EMOM:
5-10 Kipping CTB w/ towel
5 Minute EMOM:
5-10 Straight leg T2B
B) 6 Minute AMRAP:
10 CTB
10 Ball slams 30/20
*Rest 5 minutes
8 Minute AMRAP:
10 Snatch 95/65
10 T2B
10 BJ 30/24
C) Teams of 3 for time:
300 Cal AB switching every 10 cals
5 Minute EMOM:
10-15 Kip w/ towel
5 Minute EMOM:
5-10 Kipping CTB w/ towel
5 Minute EMOM:
5-10 Straight leg T2B
B) 6 Minute AMRAP:
10 CTB
10 Ball slams 30/20
*Rest 5 minutes
8 Minute AMRAP:
10 Snatch 95/65
10 T2B
10 BJ 30/24
C) Teams of 3 for time:
300 Cal AB switching every 10 cals
Sunday, June 19, 2016
Friday 6/24
A) Class A + B
B) 10 Rds:
30 sec AB @ MAX effort
30 sec Rest walk
* After 5 rds rest for 5 minutes
B) 10 Rds:
30 sec AB @ MAX effort
30 sec Rest walk
* After 5 rds rest for 5 minutes
Wednesday 6/22
A) Class A + B
B) 500m Row @ 75% effort x 4
*Rest 2 minutes between sets .... Aim for consistent pace here
B) 500m Row @ 75% effort x 4
*Rest 2 minutes between sets .... Aim for consistent pace here
Tuesday 6/21
A1) Strict press @3030 8 x 4; rest 30 sec
A2) Reverse grip DB curl 10 x 4; rest 30 sec
A3) Banded tricep pulldown (Light band) 20 x 4; Rest 90 sec
B1) Bench press @3030 8 x 4; rest 30 sec
B2) Chin-up @3030 10 x 4; rest 30 sec
B3) Diamond push-up 20 x 4; rest 90 sec
C) Run 2 miles for time
A2) Reverse grip DB curl 10 x 4; rest 30 sec
A3) Banded tricep pulldown (Light band) 20 x 4; Rest 90 sec
B1) Bench press @3030 8 x 4; rest 30 sec
B2) Chin-up @3030 10 x 4; rest 30 sec
B3) Diamond push-up 20 x 4; rest 90 sec
C) Run 2 miles for time
Monday 6/20
A) Class A1,A2,A3
B) Filthy 50 For Greg's 50th (30 minute time cap)
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
B) Filthy 50 For Greg's 50th (30 minute time cap)
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Week of 6/20-6/25
Hey guys so I'm going to put up some Quick skill sessions I'd like you to start adding into your second sessions throughout the week. Here are 3 good ones for you to do:
A) 5k + MU drills https://www.youtube.com/watch?v=IWevfH8QL3w
B) 45 min AB * every 5 minutes stop and do 5 strict HSPU
C) 3 Rds. + 60 Minute row
5 Chin ups
5 TGU ea
5 false grip ring rows
A) 5k + MU drills https://www.youtube.com/watch?v=IWevfH8QL3w
B) 45 min AB * every 5 minutes stop and do 5 strict HSPU
C) 3 Rds. + 60 Minute row
5 Chin ups
5 TGU ea
5 false grip ring rows
Friday, June 17, 2016
Saturday 6/18
A) HP Clean x1 + HS Clean x1 + SC x1 + Power Jerk x1
12 Minutes to build
B) HP Snatch x1 + HS Snatch x1 + SS x2
12 Minutes to build
C) 8 Minute AMRAP:
5 Thrusters 75/55
5 Burpees to a 45
D) 3 Rds:
MAX effort 10 Cal on Ski erg
*Rest 2 Min
12 Minutes to build
B) HP Snatch x1 + HS Snatch x1 + SS x2
12 Minutes to build
C) 8 Minute AMRAP:
5 Thrusters 75/55
5 Burpees to a 45
D) 3 Rds:
MAX effort 10 Cal on Ski erg
*Rest 2 Min
Sunday, June 12, 2016
Thursday 6/16 (ACTIVE RECOVERY)
We are doing Diane tomorrow and I would like you guys to all crush the shit out of that WOD so take it EASY today!!!!
45-60 Minutes EASY Swim,AB,or Row
45-60 Minutes EASY Swim,AB,or Row
Wednesday 6/15
A) 800m Jog x2
*Rest as needed
B) 400m Run AFAP
C) 20-20-10
-WB 30/20
-AB
-Burpee box jumps 30/24
-30 Second side plank each side
D) 5 Rounds:
3 minute AB
3 minute rest
E) CYO Body building split
A1) Max reps x3; rest 20sec
A2) Max reps x3; rest 20sec
A3) Max reps x3; rest 2 minutes
*Rest as needed
B) 400m Run AFAP
C) 20-20-10
-WB 30/20
-AB
-Burpee box jumps 30/24
-30 Second side plank each side
D) 5 Rounds:
3 minute AB
3 minute rest
E) CYO Body building split
A1) Max reps x3; rest 20sec
A2) Max reps x3; rest 20sec
A3) Max reps x3; rest 2 minutes
Tuesday 6/14
A) Class strength/Metcon
B) 10 minutes HS Walking practice
C) 10 Minute MU skill work WATCH THIS !!!!!
B) 10 minutes HS Walking practice
C) 10 Minute MU skill work WATCH THIS !!!!!
Monday 6/13
A)4 Rounds:
20 OH lunge @ 95/65
1 Minute FLR
8 OH squat @ 0101
*Rest 3 minutes between rds.
B)5 Rds:
30sec Prisoner jumping squats
*30sec rest between rds
C) 2K row x2 Rest 4 minutes between k
20 OH lunge @ 95/65
1 Minute FLR
8 OH squat @ 0101
*Rest 3 minutes between rds.
B)5 Rds:
30sec Prisoner jumping squats
*30sec rest between rds
C) 2K row x2 Rest 4 minutes between k
Week of 6/13-6/18
Hey guys, hope you are all feeling good!! Also we should hopefully be starting to implement some of our recovery protocols I had mentioned last week along with eating a good balanced diet! If you missed it here it is again. Remember to start hitting your 2 a days if you have time to. Here it is again if you missed it!
SUPPLEMENTS:
-Start your day with a 2 teaspoons of Bragg apple cider vin with a glass of water(Don't just use regular vin get the BRAGG unprocessed)
-Fish oil (vitamin shoppe)
-Vit B Complex (VS)
-CoQ10 (VS)
-BCAA's (I recommend GAT JETMASS as it has creatine,glutamine,GABA, and a crap ton of other stuff that can get pricey to get all separately)
-Xendurance is also a good product to look at .....it is a lactic acid buffer
OPTIONAL 2nd SESSIONS:
Session 1- 45-60 Minute AB
Session 2- 5k Row
SUPPLEMENTS:
-Start your day with a 2 teaspoons of Bragg apple cider vin with a glass of water(Don't just use regular vin get the BRAGG unprocessed)
-Fish oil (vitamin shoppe)
-Vit B Complex (VS)
-CoQ10 (VS)
-BCAA's (I recommend GAT JETMASS as it has creatine,glutamine,GABA, and a crap ton of other stuff that can get pricey to get all separately)
-Xendurance is also a good product to look at .....it is a lactic acid buffer
OPTIONAL 2nd SESSIONS:
Session 1- 45-60 Minute AB
Session 2- 5k Row
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