***NOTICE: Memorial Day is Murph!! We’re doing a BBQ and WOD at 4:30pm, come one come all! Morning Schedule is 10AM only, other classes through out the day are cancelled, thanks!!!***
CrossFit Classes:
Monday Push Press Max 5
Tuesday: Helen but 5 rounds
Wednesday: Row 6 minutes for Calories, Tabata Sit-Ups, Row 3 Minutes for Calories, 4 rounds Tabata Sit-ups, row 90 seconds, 2 rounds Tabata sit-ups
Thursday: Sumo DL High Pull Max 1, Pull-Up 1 Rep Max
Friday: 10 Minutes Max Rounds of 15 Thrusters 65/45, 10 Jumping Lunges, 5 Burpees
Saturday: 21-15-9 Handstand Push-ups and Power Cleans 135/95 One buddy does their 21, other buddy does their 21, then each in turn the 15’s and then also the 9’s after that, for time
Weightlifting Conjugate:
Monday: Upper Body Accessories
Handstand Push-ups do 45
Single DB Overhead 5×20
Rope Cable Extensions 5×10
GHD DB’s 5×15
100 Jumping Pull-ups
Tuesday: Rest
Wednesday: Speed Strength Clean and Jerk
Below Knee Hang Muscle Clean w/pause and 2 push presses 4×2 70%, 4×2 75%, 4×2 80%
Banded SN Grip 20×1 65% of best Snatch +25% bands, this is the right weight, speed deads!
40 Seated Jumps Vest + DB’s to CL
Face Up Holds accumulate 10 minutes with weight
Frontal Plane Raises 6×12
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
High Hang Power Snatch
Pin Military Press go for Max
Terminal Extension of drive phase, bar in front rack 5 sets of 3 exertions
Sledge Hammer Sideways 5×30 strikes/side
Hip and Back Extensions 75x
Saturday: Dynamic Effort Lower Body
Safety Bar on Back, Box Squat 12×2 with 55% of Low Box Max and 25% Bands, wide stance
20×1 Sumo Speed Pulls 50%+25%Bands
Glute Ham Raises, hug a 25lb plate 5 sets all out
Bandy Side Steps 200x Monster Mini
Hypers: Regular with Bands 180lbs 2 1” Bands 3 sets
Cable Pulldown Abs 4×25
Sunday: Rest
Powerlifting Conjugate:
Monday:
40 Seated Jumps Holding Dumbbells at the hang
Lightened Method Goodmorning w/ 1″ Bands – SSQBar
Zercher Squat 5×3, go heavy
Glute Ham Raises 5 x max reps
Reverse Hypers 3×20
Barbell Side Bends 7×5
Wednesday:
Close Grip Pin Press K: 13 Middle Grip -MultiGrip Bar (MGB)
Flat DB Bench 3 sets max reps with 40’s
Underhand Lying DB Extensions 2×25
Seated Cable Row 5×15 band it
Pull-ups 5×5
Sledge Hammer Sideways 5×12/side, slam it HARD
Thursday:
40 Seated Jumps Holding Dumbbells at the hang
Reverse Hypers 5×8
L-Sit Holds 10 Max Effort Holds
Hypers: Lying MedBall Between Feet 200x
Triceps Extensions Do 100-200 of them
Friday:
Cambered Bar Low Box Normal Stance K: Orange and Mini + 105
Speed Dead’s: 160 w/ 1″ and micro bands 20 singles
Banded Hip Extension 5 sets
Bandy Side Step Ups 100x
Cable Pulldown Abs 3×30
Saturday:
Duffalo Bar Straight Weight 8×3, K: 95
Freak Bar Partials 5 sets top half
Triceps Extensions Multi Micro Single Arm to the Front 5 sets /side
GHD DB Rows 6×10
75 Chest to Bar JPU’s
Band Rotators 3x burning/side
Recent Comments