New core stability and DBs! CORE: 2:00 Side Bridge for QUALITY holding on each side (4:00 total) STRENGTH: 10 DB Loaded Walking Lunge Steps * DBs must be loaded on top of the shoulders either horizontally or vertically * 4 sets to reach your best load for the
REMINDER… NO 6:30PM CLASSES OR ON RAMP TONIGHT! GLUTE WORK: Single Leg Glute Bridges on Bench x8ea side Banded Clamshells x 10ea side 2 sets POWER/SKILL: Every minute on the minute for just 10 minutes only ODD – 1 Hang Power Clean EVEN – 1 Power Clean *
Bars and balls! CORE: :45 of Hanging L-Sit Holds (2:00 cap) ** Quality over length on this one… Do 10-15 secs at a time if needed POWER/SKILL: Odd minutes – 1 Hang Power Snatch Even minutes – 1 Floor Power Snatch * Start at 60% 1RM and move
17.4 tonight! GYMNASTICS: * Try to get your first full strict pull up and/or dip if you are close to one * Every minute on the minute x 10 mins 1st minute – Strict Pull Up Progression 2nd minute – Strict Dip Progression OR 1-4 Ring Muscle Ups or
Squats and sprints! STRENGTH: Back Squat – 5,4,3,2,1 @ 75% (1:30-2:00 clock per work set) Warm ups: 50% x 5, 60% x 4 & 70% x 3 (8-10 minutes to warm up) WORKOUT: 1:30 AMRAP of Double Unders (Single if Doubles are a major struggle) IMMEDIATELY INTO…
Team vs. Team! TEAM: We will divide the entire class into two equal teams and perform the following: Event 1- Max Calories on the Bike & Rower in 8 minutes * Each team will have 2 Bikes & 3 Rowers to use with all 5 pieces of equipment going
Final squat Friday before we switch things up next Friday! STRENGTH: Front Squat 10-8-6-4-2-1 * Steadily work up working the following guidelines: 10 – 60-65% 8 – 70-75% 6 – 75-80% 4 – 85-90% 2 – 90-100% 1 – 95-101% * 20-25 minutes to work through all six
Pause Squats 😉 STRENGTH: 2RM Pause Front Squat (3 second pause at the bottom of ALL reps, including warm ups) * 15 minute only, so work up quickly WORKOUT: “Cardio Death” Complete as many reps as possible in 1:30 of the following: 10 Med Ball Slams (25-30/30-50#) 15
Chains! STRENGTH: Work up to a heavy set of 2-3 reps on a Front Squat in 15-20 minutes using 6-8 total sets… * For those with a big enough baseline strength you will have 1 chain on each side of the barbell, inside your bumper plates… * Women should
Free week from Monday until Saturday on all classes! Plus we add a 9am trial class today too! POWER/SKILL: 2RM Squat Snatch from the Ground + 50% 1RM Strict Pull Ups between sets * Work up steadily in 20 minutes and hit the best load you can for
Gymnastics… Week 2! STRENGTH/SKILL: Perform a 60-70% 1RM Strict CTB Pull Up set at normal tempo (OR your individual progression from last week with an extra rep) (For most of you this will mean adding 1 rep onto the sets you did last week… Try to perform this set
6 workout day? 😉 POWER/SKILL: 3 rep Mid-Thigh SQUAT Clean (Pause for 3 secs at the Mid-Thigh position before sliding back up & finishing… Feel your hammies stretch!) * Just 15 minutes to go heavy on this * Do a 50% strict CTB Pull Up set between each set
Snatch test! POWER TEST: Power Snatch 1RM (Hang or Floor) * Floor is preferred * Be perfect on the early, lighter sets so you’re ready for the heavier ones… Bar only skills: – OH Squat, Snatch Balance, High Hang with Pause, Below Knee with Pause & Mid-Shin
Heaviest Bench! STRENGTH TEST: Bench Press 1RM (Your pick in terms of grip and warm ups, but make sure to take at least 2 minutes between sets once you hit the 90% barrier) * 20 minutes * WORKOUT: 84 Double Unders 21 Med Ball Slams (25#/30-50#) 60 Double
An old school Crossfit barbell workout… STRENGTH/POWER: 30:00 total From 0:00-10:00 on the clock after some technical explanation for all three lifts before starting the clock perform the following: Strict Press 5-5-5 (60, 75, 85-90% if you have a 1RM) FROM 10:00-20:00 ON THE CLOCK… Push Press 3-3-3-3
Open WOD 16.2 comes out tonight! Watching party starts at 7pm! SKILL/POWER: 2 Rep Split Jerk (1st Rep – Non-dominate leg in front) (2nd Rep – Dominant leg in front) * Work up slowly and really work solid splits and strong positions for 15 minutes ONLY *
Little change of pace day… POWER: Take 15-20 minutes to figure out your best 5 rep NO STEP Box Jump max… Rest as needed between your 5 rep sets and see how high you get! WORKOUT: Perform as many rounds plus extra reps as possible in 20
Testing continues! STRENGTH TEST: Back Squat 5RM * Warm ups: – 60% x 5 reps, 70% x 3 reps, 80% x 2 reps * Test Sets: – 85-90% x 5 reps, 90-95% x 5 reps… * Can take another try if things are feeling good, but 2 sets is
All we need is your name and email and we’ll give you the details on free class.
