Tuesday, May 22 Gym Open @ 6:15am

ladies

PREPARATION:

2 rounds of:

  • 250m Row
  • 8 DBell Hang Cleans
  • 8 KB Snatch (each hand)

STRENGTH:

Every 2 minutes, for 20 minutes (10 sets), Clean as follows:
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95+%

Met-Con WOD:

 4 rounds of the following:

  • 0:30 Max calorie Row
  • REST 0:30 
  • 0:30 Max KB Snatch
  • REST 0:30
  • 0:30 Max Double Unders
  • REST 0:30
  • 0:30 Max Sit Ups

REST 1:00 between rounds

 

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Monday, May 21 Gym Open @ 5:00pm

altis

Finn Barry seeks discomfort…

PREPARATION:

  • Row/Ski/Airdyne 20 Calories
  • 10 steps of X-Band Walks (Laterally)
  • 10 Cossack Squats with plate out front
  • 10 Jumping Prisoner Squats
  • 10 Single-Leg Glute Bridge (5L/5R)
  •  Pigeon Hip Opener on a box (1 minute each side)

STRENGTH:

Front Squat as follows:

  • 8 reps @ 60%
  • 7 reps @ 65%
  • 6 reps @ 70%
  • 3 reps @ 80%
  • 3 reps @ 85%
  • 1 rep @ 90%
  • 1 rep @ heavier than^

then:

  • 7 reps of Back Squat with last weight from ^

REST 2:00 between sets

Met-Con WOD:

PART A> with a partner

  • 50 Wall Balls
  • 1 rep each, alternating,  of the  “Bear Complex” @ 135/95
  • 40 KB Swings
  • 2 reps each, alternating, of the “Bear Complex” @ 115/85
  • 30 Pull Ups
  • 3 reps each, alternating, of the “Bear Complex” @ 105/75
  • 20 Box Jumps
  • 4 reps each, alternating, of the “Bear Complex” @ 95/65

REST 5:00

PART B> in a group of 3

  • 60 Calorie Row, 60 Power Snatch @ 65/35, 60 Thrusters @ 65/35
  • 45 Calorie Row, 45 Power Snatches @ 75/45, 45 Thrusters @ 75/45
  • 30 Calorie Row, 30 Power Snatches @ 95/55, 30 Thrusters @ 95/55
  • 15 Calorie Row, 15 Power Snatches @ 105/65, Thrusters @ 105/65

 

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Friday, May 18 Gym Open @ 6:15am

IMG_8329

Throwback Friday….

PREPARATION:

  • Row 200m @ Rate 24; Row 100m @ Rate 26; Row 200m @ Rate 28
  • 2 sets of 10 reps of One Arm DB Bench Press
  • 2 set of 10 reps of Tricep Rope Push Downs

STRENGTH:

PART A>

Bench Press as follows:

  • 1 rep @ 60%, 70%, 80%, 85%
  • 2 reps @ 60%, 70%, 80%, 85%
  • 3 reps @ 60%, 70%, 80%, 85%

…. so, set 1 is 1 rep @ 60%, set 2 is 2 reps @ 60%, set 3 is 3 reps @ 60%; then set 4 is 1 rep @ 70%, set 5 is 2 reps @ 70%, set 6 is 3 reps @ 70%, set 7 is 1 reps @ 80%, set 8 is 2 reps @ 80%, set 9 is 3 reps @ 80%; set 10 is 1 rep @ 85%, set 11 is 2 reps @ 85%. set 12 is 3 reps @ 85%

REST as necessary between the sets

PART B>

then, superset the following:

  • 3 sets of 8 reps of Double DB Bent-Over Rows
  • 3 sets of 15 reps of Incline Bench Cable Flyes

PART C>

then, superset the following:

  • 2 sets of 10 reps of Earthquake Bar Strict Press
  • 2 sets of 10 reps of Cable Pullovers on the Bench

PART D> NOT for time

Complete, in any order, 30 reps of:

  • Standing Bicep Barbell Curls 
  • Tricep Kickbacks
  • SKi Erg for calories
  • GHD Sit Ups
  • DB Rear Laterals
  • Front Raises with plates
  • Overhead Barbell Shrugs
  • Row for Calories
  • TRX strap Push Ups
  • Airdyne Bike for Calories

 

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Thursday, May 17 Gym Open @ 6:15am

lotes

PREPARATION:

  • Row 500m
  • 10 reps of Double KB Sit Up to Overhead
  • crouch to Downward Dog to Cobra and reverse

STRENGTH:

 Deadlift as follows:

  • 1 set of 8 reps @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 70%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%

then:

  • 1 set of Max reps @ 80% dropping from the top each rep

REST 2 minutes between sets

Met-Con WOD:

  • Row 500m

then:

2 rounds of:

  • 20 KB Thrusters
  • 18 Single Arm KB Swings
  • 16 Single Arm KB Shoulder to Overhead
  • 14 Steps of KB Lunge

then:

  • Row 500m

 

 

 

 

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Wednesday, May 16 Gym Open @ 6:15am

jess

PREPARATION:

  • Row 30 calories
  • 10 Power Clean with bar
  • 8 Hang Squat Clean with bar
  • 6 Squat Clean with bar

STRENGTH:

  • 8 reps of Hang Power Cleans @ 50%
  • 7 reps of Power Cleans @ 60%
  • 6 reps of Hang Cleans @ 65%
  • 5 reps of Squat Cleans @ 70%

then, using two 45# bumper plates as “blocks”, perform:

  • 6 sets of 1 rep Squat Cleans from the blocks

REST 2 minutes between all sets

Met-Con WOD:

2 Rounds:

  • 5 Strict-ish Handstand Push Ups (scale is H-R Push Ups)
  • 5 Strict Pull Ups
  • 10 Dumbbell Strict Presses
  • 10 Dumbbell Bent Over Rows (Each Arm)

60/45 Calorie Row/Bike/Ski

2 Rounds:

  • 5 Strict-ish Handstand Push Ups
  • 5 Strict Pull Ups
  • 10 Dumbbell Strict Presses
  • 10 Dumbbell Bent Over Rows (Each Arm)
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Tuesday, May 15 Gym Open @ 6:15am

ab

Cole works his core:)

PREPARATION:

  • Row 750m
  • 15 Air Squats
  • 4 Lateral Burpees over the Rower (or a barbell)
  • 6 reps of Jump into Split

 

  • Snatch Warm-up

STRENGTH:

Well, we have been working on this for a long time…

E2MO2M, for 24 minutes:

  • 1 rep of Snatch 

Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 93, 96, 99, 101, 101+

Met-Con WOD:

This workout is courtesy of CrossFit New England. It has been modified to only 4 rounds (as opposed to 5)

“Anchored Down”
4 Rounds, On the 4:00:

  • 30 Air Squats
  • 20/14 Calorie Row
  • 10 Lateral Burpees over Rower
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Monday, May 14 Gym Open @ 5:15pm

aa

Mondays bring new opportunities…

PREPARATION:

  • Run 1 lap
  • 10 Pause Goblet Squats
  • 5 Hang Power Clean + 5 Hang Clean + 5 Clean with bar
  • 5 Clean and Jerk with bar

STRENGTH:

A little change-up for tonight:)

  • take 20:00 to build up to at least 85% of your Clean and Jerk Max
  • if things are clicking, continue to load 

REST 3:00

Complete 20 reps, for time,  of:

  • 75% of your Clean and Jerk Max 

Met-Con WOD:

PART A>

Complete the following for time:

  • 30 Back Squats @ Bodyweight (or scale to 60% of your current Max)
  • Run the St. Mary’s Loop (800m)
  • 30 Deadlifts @ Bodyweight (same weight as above)

REST 5:00

PART B> 

Complete 2 rounds of the following:

  • 15 Wall Balls
  • 1 Sled Push from cone to cone (one way)
  • 15 Curb Jumps
  • 1 Sled Push
  • 15 Push Ups
  • 1 Sled Push 
  • 15 Sit Ups
  • 1 Sled Push

PART C> Midline

  • D-Ball hold for time
  • 10 Handstand Push Ups or Holds
  • 5 Skin the Cats on rings
  • collect 1:00 minute in Static Ring Holds
  • collect 1:00 in the bottom position of the Dip 

 

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