WOD

Weekly Synopsis

Here we go guys!!

 

Monday: Sumo Deadlift High Pulls And Bar Muscle-ups, jumping ones sound fun too!!  ***TDE: 30 wall squats***

Tuesday! Back Squats 5×5  ***TDE: 30 Burpees***

Wednesday Press for heavy, Ski Erg, and abs…  ***TDE: 50 glute brides***

Thursday: Run and Back Extensions with Rest!  ***TDE: 30 push-ups***

Friday: Hang Squat Cleans and Handstand Push-ups, tough little couplet!  ***TDE: 30 wall Squats

Saturday Team Workout! Teams of 2, alternate Rounds, DB Thrusters DB Lunges (one DB in each hand, just like the Thruster), Mountain Climbers, and the buddy does their round, then reps go down and keep trading until you’re done!  ***TDE: 2 Minutes each side, side plank***

Sunday: ***TDE: 30 burpees***

 

Conjugate Weightlifting Program:

Monday: Lower Body Accessories

Squat Mornings Safety Squat Bar 5×5

Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times

Reverse Hypers Angle with Bands 180lbs 2 1” Bands 3 sets

Walking Bar GM’s 2 trips w/ safety squat bar

Ab Wheel Roll-outs 5x Max Reps

Tuesday: Max Effort Upper Body

Close Grip 1 Board w/ 4 Chains/side -SB

Close Grip 5 Board 3×12

DB Rows 5×8

Close Mag Grip Pulldowns 5×5

Wednesday: Upper Body Accessories

Bottoms Up Press max reps off hand (no more than 8 reps) match it with strong side, 5 times

Turn Around in Dip bar in front rack, 5 sets of 3 exertions

Hammer Grip Bar Lying Extensions with a band at angle to floor 5×15

Low Incline DB Extensions 5×8 GHD

DB’s See-Saw Row 5×20/side

“100 Pull Aparts 1″” Band”

Thursday: Rest

Friday: Speed Strength Clean and Jerk

Mid Thigh Hang Clean and Jerk 4×2 45%, 4×2 50%, 4×2 55% all + 25% Bands Clean against bands, follow with:

20×1 Concentric Jerks at 70% of best jerk

Panda Pulls 10×2 70% SN

Vest GHD Facedown Holds accumulate 10 minutes hold something

Weighted Pass Throughs 50x

Saturday: Absolute Strength Snatch

Below Knee Hang Power Snatch w/pause

Snatch Balance 6×1 90%

Jerk Landing Position, split and bar overhead 5 sets of 3 exertions, isometrics

Standing Banded Twists 3×30/side

Back Extensions 100x

The Weekly Preview!

Alright Team Here we go!!

 

Monday: Amanda, Squat Snatch and Muscle-up!  ***(TDE: 30 Push-Ups)***

Tuesday: FSQ x1 ***(TDE: 30 Wall Squats)***

Wednesday: Moon (Look Him Up!!) ***(TDE: 30 Burpees)***

Thursday: Team workout of Thrusters, Sit-ups, Juimping Pull-ups, DBLU’s and Rowing! ***(TDE: 3 Minutes Plank)***

Friday: TGIF!!!  Bench Press ***(TDE: 30 Stationary Lunges)***

Saturday: A short little ditty of Chest to bar Pull-ups and (more) Squat Snatches! ***(TDE: 3 Minutes in down dog)***

Sunday: ***(TDE: 30 Wall Squats)***

The CrossFIt Open Registration starts Thursday this week!  If you wanna join in and have fun do it! This year we’re going to have an in gym “intramural” fun group “non-petition” where we have fun doing these workouts together, scaling them, and it’s pretty cool because the leaderboard function CrossFit’s site is geared up to allow for this, pretty cool :). I’ll be putting out more info about it all coming up!

Conjugate Weightlifting Workouts for the Week:

Monday: Absolute Strength Clean and Jerk

Below Knee Hang Power Clean w/pause and Jerk w/pause in the dip

Banded Clean Pull 6×1 90%

Rest week on Iso’s

Sled Face Pulls 3 Trips

Russian Twists ankle weights and plate, 200x

 

Tuesday: Lower Body Accessories

Squat Mornings Safety Squat Bar 5×5

Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times

Reverse Hypers Regular with Bands 180lbs 2 1” Bands 3 sets

Standing Ankle Weights in belt squat 200x

Flutter Kicks with Ankle Weights 200x

 

Wednesday: Rest

 

Thursday: Speed Strength Snatch

Power Snatch 4×2 70%, 4×2 75%, 4×2 80%

Straight Bar on Back, Box Squat 12×2 55% + 25% Bands

Zercher Belt Squat 5×5 Vest + Ankle 45

Degree Back Ext w/ball 100x

Cable Pulldown Abs 4×25

 

Friday: Sleds Recovery Session

Sleds Recovery
Dragging:
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs

Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

 

Saturday: Max Effort Lower Body

Concentric Front Squat for Max

Snatch Grip Deadlift for Max

SN Landing Position 5 sets of 3 exertions

Standing Banded Twists 5×30/side

Single Leg Ankle Weight Hypers 100/side

 

Sunday: Rest

 

Workouts!!

Monday: Snatches for time!

Tuesday: Clean and Jerk heavy 🙂   ***TDE: 25 Push-ups***

Wednesday: Deadlifts w/ Burpees and Rest  ***TDE: 25 Wall Squats***

Thursday: 50’ DB Lunges, 16 Toes to Bars, 8 Power Cleans on DB’s, 12 Minutes  ***TDE: 50 Hollow Rocks***

Friday: Cindy, Yay!!  ***TDE: 3 Minutes in Downward Facing Dog***

Saturday: Partner DT for 10 Rounds Total ***TDE: 25 Burpees***

Sunday: ***TDE: 50 Stationary Lunges, or Split Squats, yes 25/leg***

 

Conjugate Lifting:

Monday: Upper Body Accessories:

Ring Dips 5×8

Rest week on isometrics

Straight Bar Cable Pressdowns 5×10

Underhand Lying DB Extensions 3×25

Single Arm Cable PullDown 5×20

100 Jumping Pull-ups

 

Tuesday: Rest

 

Wednesday: Speed Strength Clean and Jerk

Power Clean from 12″ Blocks and push Jerk, Lower the bar back to chest 4×2 70%, 4×2 75%, 4×2 80%

Banded SN High Pull 20×1 45% of best Snatch +25% bands

Vest + DB’s to CL 40 seated Jumps

Face Up Holds accumulate 10 minutes with weight, lying between two benches

DB Lat Raises 6×15

 

Thursday: Sleds Recovery Session

Sleds Recovery
Dragging:
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs

Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Friday: Absolute Strength Snatch

Snatch from 12″ Blocks

Push Press 7×1 90%

Terminal Extension of drive phase, bar in front rack 5 sets of 3 exertions

Single Arm Allen Lift 5×15

Reverse Hypers 180lbs 5×12

 

Saturday: Dynamic Effort Lower Body

Straight Bar on Back, Box Squat 12×2 50% + 25% Bands Wide stance

20×1 Sumo Speed Pulls 50%+25%

Bands Glute Ham Raises 5 sets all out

Bandy Side Steps 200x Monster Mini

Single Legged 90lbs 4 sets/side

Cable Pulldown Abs 4×25

 

Sunday: Rest

Christmas Week Workouts, and Updates

Hey Guys!  Remember we’re closed Monday and Tuesday, your coaches thank you!!!!

 

Wednesday We’ve got some deadlifts to welcome you back

Thursday is going to be a doozy, Sevens….

Friday We lift and follow it with row intervals

And Saturday the 30th, you’ll just have to find out 🙂

 

A reminder for Monday the 1st!!  We’re open late, only PM Classes, 4pm, 5:30, 6:30, and 7:30.  Sleep in, plan, then come get your fitness!!

New Website!! Christmas week!!

Thanks for dealing with my shenanigans guys!!

Here’s what’s to come this week!

Bench Presses Tomorrow

Friday is a nice bit of rowing and other useful skills in a friendly supportive setting

12 Days of Christmas on Saturday!!!!

 

please remember that we’re closed until Wednesday following Christmas!  Thank you!!

You aren’t going to get the butt you want by sitting on the one you have

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