24/10/19

Strength

Find a 1rm Deadlift

Metcon

Get as far as possible in 20min...

10 Burpees
_
10 Burpees
25 Push-Ups
_
10 Burpees
25 Push-Ups
50 Bodyweight Lunges
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10 Burpees
25 Push-Ups
50 Bodyweight Lunges
100 Sit-Ups
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10 Burpees
25 Push-Ups
50 Bodyweight Lunges
100 Sit-Ups
150 Air Squats

23/10/19

Metcon

Metcon (Weight)

5 Rounds:
Min. 1) 6-8 Bench Press
Min. 2) 20/15 Cal bike
Min. 3) Max Russian Twists with DB
Min. 4) REST

On the bench press, shoot for a weight you can repeat, but is still tough.

Everyone will probably be choosing different weights and that's fine. I


*You're welcome to switch today up with some dumbbells if you like :)

Accessory Work

DB Bent Over Row ladder:
10 reps on the right
10 reps on the left
9 reps on the right
9 reps on the left
... All the way to 1 on each side


*If you do this right, it should take about 10min. Pause for 1sec. at the top of each rep and bring it down in about 2-3 sec.
* Today is also a good day to throw some bicep curls or skull crushers in there if you like. 3 x 12s

22/10/19

Weightlifting

Back Squat

5 Back Squats with a 40X0 Tempo
SUPERSET with;
5 Barbell Hip Thrusts

*40X0 means 4sec. decent, 0 seconds at the bottom, quick up, and 0 seconds spent at the top.

*Keep building up in weight each set until you reach your limit. No failing.

*Since we're still in the middle of the open, we are going to be doing a lot of varied stuff like this to change stimuli, but also make you better without taxing you so much it affects you for the open.

*15min. Window Today Only

Metcon

3min. AMRAP:
3 Hang Power Cleans 60/40
6 Push-Ups
9 Air Squats

Rest 1min. x 5 Rounds:

21/10/19

Weightlifting

Split Jerk

3 Reps out of the rack. Prefer behind the neck today, but front rack style is fine. Be FAST under the bar and makes sure your front and back foot move evenly! Bend that back knee on the catch position!

SUPERSET with;

2-3 Weighted "Chin Up" (underhand grip) pull-ups

- Rest 90sec. Repeat for 4-5 sets.
- Looking for some heavy Chin-Up sets today!
- 18min. Window

Metcon

18min. AMRAP of:
6 DB Push Jerks Ea side
7 Burpee Pull-ups
10 American KB Swings
200m Run or row/bike if weather is bad

16/10/19

Weightlifting

5 Front Squats with a 30X0 tempo
Immediately into;

5 dumbbell Bench Press with a 30X0 tempo

Rest 90sec. X 4-5 Sets in an 18min. Window

For time:
60 Alt. DB Snatches
40 DB Power Cleans
20 DB Thrusters

*EMOM complete 5 burpess
Start with Burpees :)
*Time Cap: 15min.

15/10/19

Weightlifting

5 x 5 Push Jerk
(Build up to something heavy)
Immediately after each set;

5 Weighted "Chin-Ups"
Rest 90sec. X 4-5 sets in a 18min. WindowScore is heaviest set of Jerks

Metcon

4 Rounds:
Min. 1) Max Cal Assault Bike
Min. 2) Max Pull-Ups (Regular Grip)
Min. 3) Max American KB Swings
Min. 4) Rest

14/10/19

Deadlift

5 x 5 with a 30X0 Tempo
Superset immediately with;
5 x 8 Good Mornings with 30X0 Tempo

Rest 90sec. x 4-5 Sets
18min. Working Window

Metcon (Time)

For Time teams not 2
3 Rounds:
15 Cal Row/ bike
15 Wall Balls

Immediately into;

3 Rounds:
12 Cal Row/ bike
12 Wall Balls

Immediately into;

3 Rounds:
9 Cal Row/ bike
9 Wall Balls

Alternate..so one wallballing one rowing/biking

09/10/19

Metcon

Metcon (Weight)

20min. EMOM:
Odd: 3 Jerks (climbing)
Even: 10 Pull-Ups

You are going to be cleaning the weight off the ground for this. This is a great time to practice your butterfly or kipping pull-ups to get ready for the open. 10 pull-ups in a minute should be easy. However, after that jerk starts to build, it will get spicy.

Some RX+ Options:
1.) 15 Pull-Ups
2.) 10 Chest To Bar
3.) 3-5 Muscle Ups
4.) 2 Rope Climbs

Metcon

Teams of 2:
15min. AMRAP:
5min. of MAX Cals on the Assault Bike
immediately into;
5min. of MAX Cals on the Rower
immediately into;
5min. of MAX Kb swings

You may start at ANY station for your strategy with your partner. Only 1 person works at a time. I really wanted to make today cardio intensive so that we don't mess with whatever CrossFit throws at us tomorrow.

08/10/19

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP in 15 minutes
5 Bench press 40/25
50 Double Unders

Round 2: 50/30
Round 3: 60/40
Round 4: 70/50
and so on... Keep adding 10/5.Scale the numbers if needed. Double the number of singles if you can't do doubles

Metcon

(Rest 10min. After Between Section 1. Get Warm and Ready! Scale with H.R. Push-Ups if needed)

10min. AMRAP:
3 handstand push-ups
3 DB power cleans
6 handstand push-ups
3 DB power cleans
9 handstand push-ups
3 DB power cleans
12 handstand push-ups
6 DB power cleans
15 handstand push-ups
6 DB power cleans
18 handstand push-ups
6 DB power cleans
21 handstand push-ups
9 DB power cleans
... adding 3 reps to the handstand push-up each round, and 3 reps to the DB clean every 3 rounds.

07/10/19


Back Rack Lunge

5 Reps on each leg (10 total)

immediately into;

5 Lateral Barbell Lunges on each leg (You should know how much you can do by now. Try going heavier than usual.)

Rest 90sec. Between Sets. Shoot for 4-5 Sets in a 18min. Window.

** This is our 2 week unilateral program before we hop back onto another cycle. I am going try as hard as I can to guess the movements for the Friday Open Workouts, but there is always a possibility of overlapping movements each week going into friday. For now, Let's get our engines primed and go HARD on these metcons so you're ready for the suck coming on those :)

Metcon

15min. AMRAP:
8 Pull-Ups
10 DB Hang Clean and Jerks (5ea. arm)
14/12 Cal Row

04/10/19

Metcon

Metcon (AMRAP - Rounds and Reps)

1.) 4min. AMRAP:
Row 30/20 Cals
Max DB Thrusters

2.) 4min. AMRAP:
25 Burpees
Max Wall Balls

3.) 4min. AMRAP:
Bike 30/20 Cals
Max Pull-Ups

4.) 4min. AMRAP:
25 DB Thrusters
Max Cals on the rower

5.) 4min. AMRAP:
25 Wall Balls
Max Burpees

6.) 4min. AMRAP:
25 Pull-Ups
Max Cals on the bike

Rest 2min. After Each. Go as hard as you can on this one. 4min. isn't long... Gotta move!

02/10/19

Metcon (Weight)

18min. to hit a heavy complex:
3 Front Squats + 3 Push Jerks- Shoot for about 5-6 "working" sets.
- Rest 90sec. Between sets
- Split Jerks are ok also
- Stay light or go for broke (depends how you're feeling)

Metcon

13min. running clock...
1000m Row "buy in"
then in remaining time, complete as many rounds as possible:
12 Toes-To-Bar
6 Devil Press

01/10/19

Metcon

Every 3min. x 10 Rounds:
10/7 Cal Assault Bike
10 Toes-To-Bar
Max Push Press @40-50% of 1RM

You all just hit your 1RM last week so you should know what 40-50% is today.

Goals:
Shoot for 5-10 Reps. Anything more than 10 is really going to add up.

Do not Jerk the bar. Keep that Push Press!

Power Clean From The Ground

Accessory Work

) 3 Rounds:

1min. regular plank with plate on back
1min. Barbell sit ups

30/09/19

Metcon

Every 5min. x 5 Rounds:
5 Back Squats
500m Row
15 Pull-Ups or 5 Weighted Pull-Ups or 7 Muscle Ups

Back Squat Percentages:
Round 1.) 40%
Round 2.) 40%
Round 3.) 50%
Round 4.) 50%
Round 5.) 60%

Do not go over your percentages. These down weeks are necessary for long term results.

Metcon

1 Round for Max Reps:
2min. of Max Wall Balls
2min. of Max American KB Swings
2min. of Max Wall Balls
2min. of Max American KB Swings

26/09/19

Metcon

EMOM x 15min:
3 Power Cleans
3 Front Squats
3 Push Jerks

I want to stress the hard factor on this. If you choose one of these weights and begin to fail, then scale it to 2s, don't take the weight off. If you must go lighter, that's fine, just make it something challenging.

Metcon

15min. AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

RX+ is with vest.


25/09/19

Metcon

Metcon (Weight)

Every 4min. x 5 Rounds:
500m Row
5 Deadlifts @75-80% of your 1RM

Warm up to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it. NO SINGLES. 5 touch and go. Choose the right weight and this is nasty.

Be sure to get that row done between 1:45-1:50 for men and 2:00-2:10 for women. Or something that is challenging, yet repeatable. Should not fall off more than 5sec.

Accessory Work

A fun Ab piece I want everyone to do!

3 Rounds:
1 Min Plank Hold
Immediately into;
20 Russian Twists with

Immediately into;
10 Barbell Sit-Ups
--Rest 1min. --