Friday, Deadcember 1

dj

You are the only person responsible for your success.

SORRY FOR LATE NOTICE – I HAD TO LEAVE TO WATCH MY GRANDSON UNTIL 7:45am – Train hard and close the door when done:)

PREPARATION:

3 rounds of:

  • Row 150m + 10 KB Swings + 10 Push Ups on KBs

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 50% 
  • 1 set of 8 Pendlay Rows*
  • 1 set of 6 reps @ 60%
  • 1 set of 6 Pendlay Rows
  • 1 set of 5 reps @ 80% 
  • 1 set of 5 Pendlay Rows
  • 1 set of 5 reps @ 85% 
  • 1 set of 3 Pendlay Rows
  • 1 set of 1 + reps @ 90% 
  • 1 set of 1 + Pendlay Row

*increase weight for Pendlay Rows each set

Met-Con WOD:

AMRAP in 15 minutes of the following:

  • 150m Row, 2 KB Swings @ 53/35
  • 150m Row, 4 KB Swings
  • 150m Row, 6 KB Swings
  • 150m Row, 8 KB Swings
  • 150m Row, 10 KB Swings

continue to row and add 2 KB Swings until time is up

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Thursday, November 30 Gym Open @ 6:15am

resilience

PREPARATION:

  • Row 25 calories
  • 10 reps of 1 Arm KB Deadlift (video from Dr. Jacob Harden)
  • 10 Clamshells with rubber band
  • 10 T-Spine Rotations
  • 10 Downward Dog Toe touches

STRENGTH:

Since tomorrow is the start of Deadcember, we need to have a snapshot of where our Deadlift number is at currently, so…

  • take 30 minutes to estbalish a current Deadlift Max

Met-Con WOD:

Complete the following for time:

  • 21 Deadlifts @ 135/95
  • 21 DB Push Press
  • 18 Deadlifts @ 135/95
  • 18 Calorie Row

add weight to the barbell

  • 15 Deadlifts @ 155/105
  • 15 DB Push Press
  • 12 Deadlifts @ 155/105
  • 12 Calorie Row

add weigh to the barbell

  • 9 Deadlifts @ 185/115
  • 9 DB Push press
  • 6 Deadlifts @ 185/115
  • 6 Calorie Row
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Wednesday, November 29 Gym Open @ 6:15am

recess

Recess is an hour long – every day!

PREPARATION:

  • Row 400m
  • 8 Hang Power Cleans with bar
  • 8 Power Cleans with bar
  • 6 Hang Power Clean + Power Clean Complex with 65/45

STRENGTH:

E2MO2M, for 20 minutes (10 sets) of:

  • 1 Hang Power Clean + 1 Power Clean
    *Sets 1-3 – 65-70%
    *Sets 4-6 – 70-75%
    *Sets 7-8 – 75-80%
    *Sets 9-10 – 80-85%

Met-Con WOD:

Complete 3 rounds of the following:

A> 3:00 to complete:

9-6-3 reps of:

  • Toes to Bar (or Knees Up)
  • Push Ups
  • Air Squats

then, 

B> 3:00 to complete:

  • 6 reps of “Unbroken” Power Cleans @ 135/95 (or 65% of Clean max)
  • 4 reps of “Unbroken” Hang Power Cleans @ 135/95
  • 2 reps of “Unbroken” Squat Cleans @ 135/95

REST 2 minutes between rounds

FINISHER:

  • 10 reps of Elevated KB Row Planks
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Tuesday, November 28 Gym Open @ 6:15am

https://journal.crossfit.com/article/cfj-bickel-bike-challenge

PREPARATION:

5 reps of each in the Barbell Warm-Up:

  • Snatch with empty Barbell
  • Snatch-Grip RDL
  • Snatch Pull from Below Knee
  • Muscle-Snatch
  • Overhead Squat
  • Snatch Push Press
  • Snatch Balance (fast to receiving)
  • Hang Power Snatch
  • Snatch from Below Knee

STRENGTH:
Four sets of:

  • 1 rep of Power Snatch @ 75-80%

Followed by…

Three sets of:

  • 1 rep of Snatch @ 90%

Met-Con WOD:

“eikcaJ”, for time:

  • 30 Pull Ups
  • 50 Thrusters @ 45/35 bar
  • 1000m Row
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Monday, November 27 Gym Open @ 5:15pm

undergroundstrengthgym

Never settle

PREPARATION:

  • Run 1 lap
  • 20 Air Prisoner Squats
  • 10 Pause Squats with Bar on back
  • 5 Jumping Pause Squats with bar on back

STRENGTH:

 Front Squats as follows:

  • 7 reps @ 40%
  • 5 reps @ 50%
  • 3 reps @ 65%
  • 1 rep @ 75%
  • 1 rep @ 82.5%

then:

  • 10 reps of Front Squat @ 50%

REST 2 minutes between sets

Met-Con WOD:

PART A> Partner Action

Complete this work with a partner – only one person working at a time. Split up the reps as necessary:

  • 30 Clean and Jerks @ 145/95
  • 40 DB Snatch
  • 40 Pull Ups
  • 100 Double Unders or 300 Single Skips
  • 20 Clean and Jerks @ 145/95
  • 30 DB Snatch
  • 30 Pull Ups
  • 100 Double Unders or 300 Single Skips
  • 10 Clean and Jerks @ 145/95
  • 20 DB Snatch
  • 20 Pull Ups
  • 100 Double Unders or 300 Single Skips

REST 5 minutes

PART B> Midline Mania

  • 5 Rope climbs
  • 10 Handstand Push Ups (or version)
  • 15 Hollow Rocks
  • 20 Reverse Hypers 
  • 30 second GHD Horizontal Hold (in sit up position)
  • 45 second Planks (each side and regular)
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Friday, November 24 Gym Open @ 6:15am

 

PREPARATION:

  • Row 600m
  • 20 Parallette Push Ups
  • 20 Rope Rows on cable machine
  • Single Arm Dumbbell Overhead Squat Bottom Position Hold
    Press and hold a single DB Overhead for 5 seconds, then switch sides. Accumulate 2:00 of DB Overhead Hold while in the bottom of a Squat.

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 50% 
  • 1 set of 10 Pendlay Rows
  • 1 set of 6 reps @ 60%
  • 1 set of 8 Pendlay Rows
  • 1 set of 5 reps @ 75% 
  • 1 set of 6 Pendlay Rows
  • 1 set of 5 reps @ 80% 
  • 1 set of 4 Pendlay Rows
  • 1 set of 5 + reps @ 85% 
  • 1 set of 2 Pendlay Rows

Met-Con WOD:

5 minute AMRAP:

  • 600/500 m Row
  • 50 Double Unders (or 150 singles)
  • Max Strict Press @ 95/65

Rest 4 minutes

5 minute AMRAP:

  • 500/400 m Row
  • 40 Double Unders (or 120 singles)
  • Max Push Press @ 115/75

Rest 4 minutes

5 minute AMRAP:

  • 400/300 m Row
  • 30 Double Unders (or 90 singles)
  • Max Push Jerks @ 135/95
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Thursday, November 23 Gym Open @ 6:15am

PREPARATION:

  • Row 500m
  • 1:00 of Banded Glute March

 

  • 10 Loaded Barbell slides up the Wall for shoulder mobility

STRENGTH:

E2MO2M, for 10 minutes (5 sets) of:

Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

Met-Con WOD:

 3 rounds of the following:

In a 8:00 Window with a partner:
  • Row 1000m
    In the remaining time Max Rounds of:
  • 10 Push Ups
  • 15 Sit Ups
  • 20 Air Squats

REST 1:00 between rounds

  • break up the rowing and bodyweight movements as you and your partner see fit
  • *Pick up where you left off. 
    Score = total rounds + reps completed.
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