Mon, Sep 9, 2019

Warm-up
• 20 cal Air-Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength (Deload Week)
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Deload session: lightweight, concentrate on form.

Core
• 100 Bicycle Sit-ups
• 100 Flutter Kicks

Conditioning
10 rounds for max reps:
• 20 sec Ring Dips
• 10 sec Rest
• 20 sec Power Cleans 135/95#
• 10 sec Rest

Sat, Sep 7, 2019

Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#

Strength
10 min E2MOM:
• 1 Snatch

10 min E2MOM:
• 1 Clean & Jerk

Each lift, try to increase the weight to finish as heavy as possible.

Core
21 – 15 – 9 reps:
Russian Med Ball Twists 20/14#
Knee Raises on the Bench

Conditioning
4 min AMRAP:
• 4 Squat Cleans 135/95#
• 4 Handstand Push-ups

2 min Rest
• Increase weight on the barbell

4 min AMRAP:
• 4 Deadlifts 225/155#
• 4 Handstand Push-ups

Score is total reps from both AMRAPs.

Fri, Sep 6, 2019

Warm-up
• 300 m Row

2 rounds:
• 15 Air Squats
• 5 Inch Worm Push-ups

3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

Strength (Texas Method 6.3)
Back Squat
• Test for new 5RM

Bench Press
• Test for new 5RM

Power Snatch
• 6 sets of 2 reps

Conditioning
3 rounds for time:
• 100 Double Unders
• 50 Dumbbell Lunges 50/35#
• 10 Bar Muscle-ups

Wed, Sep 4, 2019

Warm-up
For time:
• 100 Double Unders

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#

Strength (Texas Method 6.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 6.1

Shoulder Press
• 3 sets of 5 reps at 90% of Fri 5.3

Strict Pull-ups
• 3 sets of 5 reps

Conditioning
40-30-20-10 reps for time:
AbMat Sit-ups
Thrusters

Increase weight on the barbell each set.
Round of 40: 45/35#
Round of 30: 75/55#
Round of 20: 105/75#
Round of 10: 135/95#

Tue, Sep 3, 2019

Warm-up
• 400 m Run

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Good Mornings

3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength
10 min E2MOM:
• 5-4-3-2-1 Cleans
• 5-4-3-2-1 Jerks

From 0:00-2:00 complete 5 Cleans (power or squat) then 5 Jerks (push or split). Increase weight. From 2:00-4:00 complete 4 Cleans then 4 Jerks. Increase weight and continue pattern.

Core
3 rounds:
• 20 Seal Walk steps
• 30 Flutter Kicks

Conditioning
10 min E2MOM:
• 15 Power Snatches 75/55#
• Max Chest-to-bar Pull-ups

Within the first 2 minutes, complete 15 power snatches then in the remaining time complete as many CTB pull-ups as possible. Repeat this, every 2 minutes, for a total of 5 rounds (10 minutes total time). Score is total CTB pull-ups completed.

Mon, Sep 2, 2019

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Mountain Climbers
• 10 Romanian Deadlifts 45/35#
• 10 Front Squats 45/35#

Strength (Texas Method 6.1)
Back Squat
• 5 sets of 5 reps at 90% of Fri 5.3

Bench Press
• 5 sets of 5 reps at 90% of Wed 5.2

Deadlift
• 1 set of 5 reps at 90% of Mon 5.1

Conditioning
Saved by the Barbell
3 rounds for max reps:

• 1 min Burpees
• 1 min Wall Balls 20/14#
• 1 min Deadlifts 115/75#
• 1 min MedBall Sit-Ups 20/14#
• 1 min Hang Power Cleans 115/75#
• 1 min Rest

Labor Day weekend workout from CrossFit Foundation, link above.

Sat, Aug 31, 2019

Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Bear Crawls
• 10 m Walking Lunges

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
10 min E2MOM:
• 4 Front Rack Reverse Lunges
• 6 Bar Dips

For the lunges, start light and work up to finish heavy.

Core
4 rounds:
• 20 sec Evil Wheels
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest

Conditioning
4 rounds for time:
• 25 Toes-to-Bar
• 50 Double-Unders
• 15 Thrusters 95/65#

Fri, Aug 29, 2019

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 Wall Balls 20/14#

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#

Strength (Texas Method 5.3)
Back Squat
• Test for new 5RM

Shoulder Press
• Test for new 5RM

Power Clean
• 5 sets of 3 reps

Conditioning
10 min AMRAP:
• 2 Dumbbell Power Snatches 50/35#
• 2 Box Jumps 30/24”
• 4 Dumbbell Power Snatches 50/35#
• 4 Box Jumps 30/24”
• 6 Dumbbell Power Snatches 50/35#
• 6 Box Jumps 30/24”
… continue +2 rep pattern until time is up.

Wed, Aug 28, 2019

Warm-up
2 rounds:
• 200 m Run
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left

Strength (Texas Method 5.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 5.1

Bench Press
• 3 sets of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Back Extensions
• 5 sets of 10 reps

Conditioning
For time:
• 25 Chest-to-bar Pull-ups
• 50 Push-ups
• 100 Overhead Squats 45/35#
• 50 Push-ups
• 25 Chest-to-bar Pull-ups

Tue, Aug 27, 2019

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Deadlift
• 1 set of 5 reps at 90% of 5RM

10 min EMOM:
• 1 Power Snatch
• 1 Hang Squat Snatch

Start light; increase weight each set.

Core
• Tabata Russian Plate Twists 25/15#

Conditioning
3 rounds for time:
• 10 Row (calories)
• 10 Hang Squat Cleans 95/65#
• 10 Row (calories)
• 10 Power Snatches 95/65#
• 10 Row (calories)
• 10 GHD Sit-ups