Tag Archives: strength and conditioning

January 7-13, 2019

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Monday Jan 7

Bench Press

Work to a Heavy 6RM

DB Prone Row 3×8

AMRAP 5

5 Push Up

10 KB Swing 53/35

 

Tuesday Jan 8

10 Rounds

10 Wallball 20/14

10 Box Jump Over 24/20

30 Double Unders

 

Wednesday Jan 9

Front Squat

3×6 @ 70%

Grace

For Time:

30 Clean And Jerks 135/95

 

Thursday Jan 10

AMRAP 4

21/18 Cal Row

21 Burpee

21 Pull up

rest 4

AMRAP 4

15/12 Cal Row

15 Burpee

15 T2B

rest 4

AMRAP 4

9/6 Cal Row

9 Burpee

9 C2B

Rest 4

 

Friday Jan 11

Every 90s x 6

5 Strict HSPU

For Time

150 Jump Lunge

EMOM-3 Devil Press 50/35

 

Saturday Jan 12

Partner WOD

1st 6 min

Max cal row

2nd 6 min

Max 6 Rep Power Snatch

3rd 6 min

Max cal row

4th 6 min

Max 6 Rep Back Squat

 

Sunday Jan13

KB Romanian Deadlift

4×10

5 RFT

15 Box Jumps (24″/20″)

12 Toes to Bar

January 2-6, 2019

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Wednesday Jan 2

Bench Press

3×10 @ 60-70% across all sets

For Time:

60 Deadlift 115/85

30 Shoulder 2 Overhead

30 Pull Ups

 

Thursday Jan 3

TABATA’s!

Shuttle Run

Pistols

Sit-Ups

Jump Lunges

*rest 1 Minute in between TABATAs

 

Friday Jan 4

Crossfit Main Page(28/12/18)

AMRAP 20

5 Thruster 95/65

7 Hang Power Cleans

10 Sumo Deadlift High Pull

 

Saturday Jan 5 

Kip/ Muscle Up Technique Work

For Time:

Buy In 75/50 Cal Row

3 Rounds

30 Double Unders

20 Toes 2 Bar

10 Burpee

 

Sunday Jan 6

4 Rounds

60 on/60 rest

D-Ball Over Shoulder 100/80

Cal. Bike

Rope Climb

Box Jumps 24/20

Nov 26- Dec 2, 2018

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Monday Nov 26

Strict Press

3×3 @ 85%

Pendlay Row

3×8

AMRAP 8

3 Power Clean 115/85

3 Lateral Over the Bar Burpee

*Add 3 reps each round

 

Tuesday Nov 27

6 Rounds

90 seconds to complete

10 Front Rack KB Squats 53/35

8 Push Up

6 Pistols

AMRAP Double Unders in remaining time

rest 90

 

Wednesday Nov 28

Sumo Deadlift

3 RNFT

100′ Farmer carry Walking Lunge 50/35

8 Strict T2B

6 Strict Pull Up

100′ Sandbag Carry 100/80

 

Thursday Nov 29

In teams of 3:

AMRAP 20

40/30 Cal Row* Partner Holds Handstand

40 Box Jump Overs 24/20 * Partner Holds Wall Squat

 

Friday Nov 30

Karabel

3 RFT

50 Wallball 20/14

10 Snatch 135/95

 

Saturday Dec 1

EMOM 10

10 Ring Dips

16 Renegade Rows (40#/25#)

5 RFT

10 DB Hang Power Cleans Left (40#/25#)

16 Situps

10 DB Hang Power Cleans Right (40#/25#)

32 Double Unders

Sunday Dec 2

AMRAP 21

10×15′ Shuttle Sprint

15 Russian KB Swings (53#/35#)

10×15′ Suitcase Carry (53#/35#)

November 19-25, 2018

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Monday Nov. 19

Strict Press

5×5@ 75%

Underhand Barbell Low Row

3×8

AMRAP 7

15 KB Swing 53/35

15′ Handstand Walk

 

Tuesday Nov. 20

EMOM 24

12/8 Cal. Bike

8 Toes 2 Bar

12 Burpee

8 Box Jump 30/24

5 D-Ball Clean 100/80

Rest

 

Wed. Nov. 21

AMRAP 4

Cal Row

AMRAP 4

Overhead Squat 75/55

AMRAP 3

HSPU

AMRAP 3

Double Unders

 

Thursday Nov. 22

Sumo Deadlift

10 Reps

6 Rounds For Time

8 DB Clean 50/35

25′ Walking Lunge

 

Friday Nov. 23

Chelsea

EMOM 30

5 Pull Up

10 Push Up

15 Air Squat

 

Saturday Nov. 24

Hang Snatch+Snatch

5 sets of 1+1 @ 80%

For Time:

1200/1000 M Row

60 Lateral Burpee Over Bar

30 Hang Snatch 75/55

 

Sunday Nov. 25

For Time:

Deck of Death

Hearts= Box Jump

Spade=Cal Bike

Club=Med Ball Clean

Diamond=Sit Up

Joker= 15 Burpee

November 12-18, 2018

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Monday Nov. 12

Closed for Remembrance Day

Tuesday Nov. 13

Sumo Deadlift

15 reps

AMRAP 8

2 Pistol

2 DB Snatch 50/35

Add 2 reps each round

 

Wednesday Nov. 14

Strict Press

4×5 @ 75%

AMRAP 5

5 Push up

5 Toes 2 Bar

3 rounds NFT

“Durante Core”

10 Hollow Rocks

5 V-Ups

5 Tuck ups

10 sec Hollow Hold

rest 90 seconds

 

Thursday Nov. 15

10 Min Muscle Up drills

2 Rounds For Time

50 Burpee to 6″ Overhead Target

40 Box Jump Overs 24/20

30 Pull Up

20 DB Box Step Over 50/35

 

Friday Nov. 16

A. 5 Min to establish a 2 rep max Clean

B. EMOM 5

2 Cleans at 80% of A

AMRAP 12

20 Thruster 75/55

40 Double Under

 

Saturday Nov. 17

For Time:

3 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats)

1 Round of Rowing Kelly (400m Row, 30 Box Jumps (24″/20″), 30 Wall Ball (20#/14#)

3 Rounds of Cindy

1 Round of Rowing Kelly

 

Sunday Nov. 18

4×8 BB Hip Thrusters

4×8 Bulgarian Split Squats

**Ramp up to a hard 8 and use that for all 4 sets

EMOM 8

2 Rounds:

14/11 Cal Bike

15 Double DB Snatches (25/15)

10 Plate Situps (25#/15#)

1L D-Ball Carry  (100#/80#) + 1L Sled Push (50#/25#)

 

 

November 5-11, 2018

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Monday Nov. 5

Strict Press

3×5 @ 75%

KB Angle Press 3×5

EMOM 10

Alternate between

4 strict Pull Up + 8 Tuck Ups

6 SDHP 75/55 + 6 Windshield Wiper

 

Tuesday Nov. 6

4 Rounds

60 sec Cal Bike

60 sec Rest

60 sec D-Ball Clean 100/80

60 sec Rest

60 sec DB Burpee 50/35

60 sec Rest

60 sec Double Unders

60 sec Rest

 

Wednesday Nov.7

Sumo Deadlift

15 Reps

Partner WOD

3 RFT

1000m Row

50 Front Squats 95/65

 

Thursday Nov. 8

AMRAP 8

5 HSPU

7 Box Jump Overs 24/20

14 Wall Ball 20/14

rest 4

AMRAP 8

12 Floor Press 40/25

12 Ring Row

24 ALT. Jump Lunge

rest 4

 

Friday Nov. 9

18.1

AMRAP 20

8 Toes 2 Bar

10 DB Hang Clean & Jerk 50/35

14/12 Cal. Row

 

Saturday Nov.10

HERO WOD “SHIP”

9 Rounds For Time

7 Squat Clean 185/135

8 Burpee Box Jump 36/30

To accommodate more people this can be done as a partner Workout

11AM SQUAT OFF!

Sunday Nov.11

Group WOD* Switching every 90 seconds everyone works together to complete workout

For Time

50 L Sled Push

50 L Farmer Carry 70/53

50 L Sandbag Carry 100/80

200 Cal. Row

200 Cal. Bike

September 24-30, 2018

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Monday Sept 24

Push Press

Find a Heavy 3 Rep Max following the Tempo 22X2

Fran

21-15-9

Thruster 95/65

Pull Up

 

Tuesday Sept 25

Partner WOD

For Time

10 Rounds (Partners alternate rounds)

250/200 M Row

6 Burpee over Rower

6 Box Jump 24/20

4 Length Farmer Carry 50/35

Cash Out 100 Med-ball Sit-up 14/10

 

Wednesday Sept 26

Back Squat

Find a Heavy 3 Rep Max Following the Tempo 42X2

AMRAP 7

3 Power Snatch 95/65

3 Power Clean

3 Front Squat

 

Thursday Sept 27

AMRAP 8

10′ Handstand Walk

16 Alt. Lunge

24 Double Unders

AMRAP 8

12 DB Hang Clean & Jerk 50/35 (6 per side)

8 Burpee

4 Strict Toes 2 Bar

 

Friday Sept 28

Bench Press

4-4-4-4

5 Rounds For Time

6 C2B

7 Deadlift 225/155

8 WallBall 20/14

 

Saturday Sept 29

5-4-3-2-1

Squat Clean

Work from 60% to 90+%

“Gwen”

15-12-9

Clean and Jerk

Sunday Sept 30

Tempo Single Leg Squat

5×5 (2:2:x:2)

90 Second Intervals x 2

400/375m Row

Max Hollow/Arch Hold

80 Double Unders

Rest

September 17-23, 2018

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Monday Sept 17

Tempo Push Press

Find Heavy 5 RM following the Tempo of 22×2

AMRAP 7

6 Hang Power Clean 115/85

6 Pull Up

 

Tuesday Sept 18

Muscle up Technique and Practice

In 90 seconds complete

10/7 Cal. Row

16 Jump Switch Lunge

AMRAP burpees in remainder

rest 90 x 6

 

Wednesday Sept 19

Tempo Back Squat

Find Heavy 4 RM following the Tempo of 42X2

4 Rounds For Time

11 Thruster 75/55

9 Box Jump

7 HSPU

 

Thursday Sept 20

AMRAP 25

100m Run

10 Double Unders

5 Toes 2 Bar

*each round add 100m/10 D.U./ 5 T2B

 

Friday Sept 21

Power Snatch+ Snatch Balance + Overhead Squat

4 Minutes to work up to 80% effort

then drop 10% and Complete EMOM 4

Hero WOD Randy

For Time:

75 Snatches 75/55

 

Saturday Sept 22

For Time:

18 Man Makers (40#/25#)

Rest 1

36/32 Cal Row

Rest 1

21-15-9

Wall Balls (20#/14)

Situps

Hand Release Pushups

Sunday Sept 23

4 Sets

Work up to top set of 5 Tempo Good Mornings (2:2:x:2)

Complete 30s hollow hold after each work set

AMRAP 4

25′ Front Bear Crawl

25′ Reverse Bear Crawl

6 Burpees

Rest 2

AMRAP 4

10 Goblet Squats (53#/35#)

20 Double Unders

4 Burpees over KB

Sept. 10-16, 2018

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Monday Sept. 10

Tempo Push Press

Build to a Heavy 6 Rep Max Following the Tempo 22X2

AMRAP 12

9 Ring Row

12 KB Clean And Jerks

15 Ab-Mat Sit Ups

 

Tuesday Sept. 11

4 Rounds For Time

50 M Farmer carry 53/35

30 Double Unders

10 Push Ups

400 M Run

20 Double Unders

5 Push Ups

 

Wednesday Sept. 12

Tempo Back Squat

Find Heavy 5 Rep Max Following the Tempo 42X2

For Time:

60 Air Squats

50 Russian KB Swings 70/53

40 Box Jump Overs 24/20

30 Burpee 2 Plate

 

Thursday Sept. 13

6 Minutes to Find Heavy Turkish Get Up

Every 3 Minutes for 6 rounds

5 HSPU

10 T2B

20 DB Snatch 50/35

 

Friday Sept. 14

“The Crushinator”

AMRAP 20

Deadlift 155/105

Power Clean

Front Squat

Push Jerk

 

Saturday Sept. 15

Run 600 m

–Then–

3 Rounds

10 Burpee Box Jump Overs

10 Pull Ups

–Then–

750 M Row

 

Sunday Sept. 16

For Time:

12-9-6 Power Snatch 95/65

9-15-21 WallBall 20/14

42-30-18 Double Unders

Bike Conditioning ( 70-80%)

10 Cals Rest :30

20 Cals Rest :60

30 Cals Rest :90

 

Sept. 3-9, 2018

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Monday Sept. 3

Closed for Labour Day

Tuesday Sept. 4

5 Rounds For Time

400 m Run

20 Weighted Lunges 50/35 a hand

 

Wednesday Sept. 5

Tempo Back Squat

Find Heavy 6 Rep Max following the Tempo of 42X1

6 Rounds For Time

9 Hand Release Push Up

7 Deadlifts 155/105

5 Box Jumps 30/24

 

Thursday Sept. 6

EMOM 12

1- 8 Z Press AHAP

2- 30 Second Hollow Hold

3- 8 Strict Dips

4- 6 Strict Knee 2 Elbow

Rest 2

Partner WOD

AMRAP 12

20/15 Cal. Row

15 Kb Swing 53/35

15 Burpee

15 Pull Up

 

Friday Sept. 7

AMRAP 16

200m Run w/ Med Ball (20#/14#) – Hold in bearhug

16 Step Ups w/ Med Ball (20#/14# – 20″ box) – Hold in bearhug

16 Wall Balls (20#/14#)

**Each time you have to put down med ball you do 20 double unders.

 

Sat. Sept. 8

In 10 min work up to a heavy triple of a Power Clean

EMOM 12

12 Hang Power Cleans (95#/65#)

8 Push Jerks (95#/65#)

6 Bar Facing Burpees

 

Sunday Sept. 9

BB Row

3×8

Tabata

Row (cal)

DB Snatch (50#/35#)

Hollow Rocks

Rest 2 min between each tabata