Friday, October 20 Gym Open @ 6:15am

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PREPARATION:

  • Row 300m
  • 10 Posterior Tilt Knee Raise with Reverse Crunch kinda’ thing (Dr. Jacoh Harden)
  • 10 PVC Raise while lying face-first on floor
  • 10 DB Incline Press

STRENGTH:

Bench Press as follows:

  • 8 reps @ 65%
  • 5 reps of 1 arm- DB Row (HAF)
  • 6 reps @ 70%
  • 5 reps of 1-Arm DB Row (HAF)
  • 4 reps @ 75%
  • 8 Chin Ups (as opposed to Pull Ups)
  • 3 reps @ 80%
  • 6 Chin Ups
  • 2 reps @ 85%
  • 4 Iso-hold Chin Ups
  • 8 reps of Pendlay Row
  • 8 reps @ 70%
  • 6 reps of Pendlay Row

REST 2 minutes between super-sets

Met-Con WOD:

10 rounds for time:

  • 1 Squat Clean Thruster @ 145/85
  • 7 Toes to Bar
  • 9 Air Squats
  • 200/160m Row

and then… whenever in your day…

Day 17 of Squatober

  • 5 reps @ 50%, 60%
  • 3 reps @ 65%, 70% and 75%
  • 3 sets of 1 rep @ 80% 
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Thursday, October 19 Gym Open @ 6:15am

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PREPARATION:

  • Row 40 calories
  • 10 steps of X-Band Walk
  • 10 Reverse Hypers
  • 10 Glute Bridges

STRENGTH:

Deadlifts as follows:

  • 5 reps @ 40%
  • 4 reps @ 50%
  • 3 reps @ 65%
  • 2 reps @ 75%
  • 1 rep @ 85%
  • 1 rep @ 90%
  • 1 rep @ 95%
  • 1 rep @ 95+%

REST 2 minutes between sets

Met-Con WOD:

AMRAP in 3:00 of:

  • 18 KB Thrusters (can also use a Med Ball)
  • 18 Burpees (I have a sub for this if necessary, Sharpy)
  • Row for calories in balance of time

REST 3 minutes

AMRAP in 3:00 of:

  • 15 KB Thrusters
  • 15 Burpees
  • Row for calories in balance of time

REST 3 minutes

AMRAP in 3:00 of:

  • 12 KB Thrusters
  • 12 Burpees
  • Row for calories in balance of time

REST 3 minutes

AMRAP in 3:00 of:

  • 9 KB Thrusters
  • 9 Burpees
  • Row for calories in balance of time

and don’t forget Day 16 of Squatober:

  • 3 reps @ 50% and 60%
  • 2 reps @ 65% and 70%
  • 1 rep @ 75%
  • 5 reps @ 50%
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Wednesday, Squatober 18 Gym Open @ 6:15am

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PREPARATION:

  • 10 reps of Push Press from knees (use hips to drive bar)
  • 10 Tricep Rope Push-downs
  • 1:00 upside down in a Handstand or version

STRENGTH:

Every 2 minutes, for 16 minutes (8 sets):

  • 1 rep of Power Clean & Jerk

*Sets 1-2 – 75-80% 
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 95+%

Met-Con WOD:

Complete for time:

  • 30 Push Ups
  • 25 Dips
  • 20 Handstand Push Ups
  • 15 Bench Press @ 155/95
  • 10 Split Jerks @ 155/95
  • 5 Push Press @ 155/95

and then… Day 15 of Squatober whenever it fits in your day

Back Squats as follows:

  • 4 reps @ 60%
  • 3 reps @ 70%
  • 2 reps @ 80%
  • 1 rep @ 90%
  • 1 rep @ 95%

2:30 REST between sets

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Tuesday, Squatober 17 Gym Open @ 6:15am

PREPARATION:

  • Row 400m
  • 10 High Hang Power Snatch with bar
  • 8 Hang Power Snatch with bar
  • 6 Split Snatch with bar

STRENGTH:

Every 2 minutes, for 6 minutes (3 sets):

  • 2 reps of High Hang Snatch @ 70+%

followed by…

Every 2 minutes, for 6 minutes (3 sets):

  • 1 rep of Hang Snatch @ 80+%

followed by…

Every 2 minutes, for 10 minutes (5 sets):

  • 2 reps of Snatch @ 85+%

Build to today’s heavy double. Drop and reset between reps.

Met-Con WOD:

4 Rounds:

  • 1 lap of inner loop Overhead Plated Walk (45/25)
  • 15/12Cal Row
  • 60 Single Skips
  • 15 Wall Balls 

Rest 2 minutes between Rounds

and there is Day 14 of Squatober – it is a short session to keep the blood flowing:

Back Squats as follows:

  • 3 reps @ 60%, 70% and 75%
  • 1 rep with a 2-second pause at bottom @ 60%, 70% and 75%

 

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Monday, Squatober 16 Gym Open @ 5:15pm

https://journal.crossfit.com/article/adaptive-athlete-casey-acree-bar-muscle-ups

PREPARATION:

  • Run 2 laps
  • 10 Jump Squats
  • 10 KB Taters
  • 10 Jumping Lunges
  • 20 Double Unders

STRENGTH:

Back Squats as follows:

  • 8 reps @ 50%
  • 8 reps @ 55%
  • 6 reps @ 60%
  • 6 reps @ 65%
  • 4 reps @ 70%
  • 4 reps @ 72.5%
  • 3 reps @ 75%
  • 2 reps @ 80%
  • 2 reps @ 85%

REST 2:00 between sets or as needed up to 2:30

Met-Con WOD: “Sweet Sixteen”

Since it is October 16th:

  • 800m Run to start (St. Mary’s Loop) or Row 800m

and then 2 rounds of:

  • 16 Double Unders
  • 16 Push Ups
  • 16 Sit Ups
  • 16 Power Cleans @ 95/65
  • 16 Pull Ups
  • 16 Power Snatch @ 95/65
  • 16 Air Squats
  • 16 Push Press @ 95/65
  • 16 Toes to Bar
  • 16 SDHP
  • 16 KB Swings
  • 16 Burpees

and finish with:

  • 800m Run or Row (whatever you didn’t do first round)
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Friday, October 13

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Throwback to March 20, 2015

PREPARATION:

  • Row for 4 minutes
  • 10 reps of Incline DB Press
  • 8 reps of Incline Press
  • 6 reps of KB Push Ups

STRENGTH:

Bench Press as follows:

  • 10 reps @ 60%
  • 8 reps @ 70%
  • 6 reps @ 75%
  • 4 reps @ 80%
  • 10 reps @ 65%

REST 2 minutes between sets

then:

  • 3 sets of 10/8/6 Cable Rows (heavier each set)

Met-Con WOD:

20 Min AMRAP @ 60-70% effort level of:

  • 10 Single Arm DB Push Press (5L/5R) 
  • 10 Single Arm Hanging DB Snatches  (5L/5R)
  • 10 Ring Rows 
  • 15 Strict Sit Ups 
  • 15 Russian Swings @ 60/45
  • 15/12 Calorie Row
  • 100 Single Unders  

 

then… Squatober action:

Back Squats as follows:

  • 5 reps @ 60%
  • 3 reps @ 70%
  • 5 reps @ 65%
  • 3 reps @ 75%
  • 5 reps @ 70%
  • 3 reps @ 80%

REST 2:30 between sets

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Thursday, October 12 Gym Open @ 6:15am

sean whitehouse2

Sean is traveling with the PM to Washington and Mexico:)

PREPARATION:

  • Run 1 lap
  • Row 24 Calories
  • Airdyne 20 Calories
  • 15 reps of Top-down Romanian Deadlifts (RDL) using pins

STRENGTH:

Deadlifts as follows:

  • 1 set of 6 reps @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 4 reps @ 70%
  • 1 set of 3 reps @ 75% 
  • 6 sets of 2 reps @ 80% and increase as form allows)

REST 2 minutes between sets

Met-Con WOD:

  • 4 rounds of the following: NO REST other than balance of each minute
  • we will start at different stations to allow for the 2 Airdyne bikes

Minute 1: Shuttle Run in hallway (Sharpy can do whatever he wants)

Minute 2: 8 Tuck Ups* (2 second hold at top)

Minute 3: 12/9 Calorie Row

Minute 4: 8/5 Strict (*ish) Pull Ups (Sharpy does D-Ball work)

Minute 5: 10/7 Calorie Airdyne

Minute 6: 15/12 Push Ups

 

*Tuck Ups:

Image result for hanging tuck ups with iso hold

And on to Squatober…

Back Squats as follows:

  • 5 reps @ 50% and 60%
  • 3 reps @ 70% and 75%
  • 1 rep @ 80%, 85% and 90%
  • 5 reps @ 70%

 

 

 

 

 

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