Hump Day!!

8/23/2017

 

WARM UP:

 

TABATA:

8 Rounds of 20 seconds ME followed by 10 seconds of REST.

  • Calf Raises – Use 45# bumper and perform FULL R.O.M!

Score = Total reps.

REST 2 Minutes

  • Crunches

Score = Total reps

 

METCON:

25 Minute AMRAP of:

  • Run 200m
  • 20/20 x Land Mine Shoulder Press (10/5) * Performed kneeling
  • 20/20 x Land Mine Obliques (10/5) * Performed kneeling
  • 20 x Weighted Sit-Ups (35/26) *Use KBS or DB kept HIGH up on your chest.
  • Run 200m
  • 30 x Dips
  • 30 x Barbell Curls (65/45)
  • 30/30 x PVC Obliques

Lets go for a run

8/22/2017

 

WARM UP:

  • 4 x Bld Jogs
  • On The Mats:
    • High knees – Butt kicks
    • Death March – Frog Jumps
    • Walking Lunges – Inch worm 3 mats
  • :30 sec Stretching of:
    • Good morning hold
    • Groin Stretch
    • Lunge (lt/rt)
    • Pigeon pose (lt/rt)
    • Shoulders (lt/rt)

METCON:

  • 1 mile Run
  • 25 x KB Goblet Squats (70/53)
  • 25 x KBS (70/53)
  • 800m Run
  • 20 x KB Goblet Squats (70/53)
  • 20 x KBS (70/53)
  • 400m Run
  • 15 x KB Goblet Squats (70/53)
  • 15 x KBS (70/53)

Time cap 25 mins

 

STRENGTH:

400m walking lunges

Scaled  200m

 

Always 100%

8/21/2017

 

WARM UP:

 

STRENGTH:

E. M. O. M x 20

  • Odd:  10 Front squats (95/65) + 20 Double unders  *Taken from the ground.
  • Even:  10 Bench Press (95/65) + 20 Double unders

 

 

METCON: “DT”

5 Rounds of:

  • 12 x Deadlift (155/105)
  • 9 x Hang Power Cleans (155/105)
  • 6 x Push Jerk (155/105)

Time Cap 15 Minutes

 

Jacinto Storm

8/19/2017

 

WARM UP:

 

METCON: 

  • For Time
  • 69 Double-Unders
  • 69 Air Squats
  • 69 Push-Ups
  • 69 Pull-Ups
  • 69 Wall Ball Shots (20/14 lb)
  • 69 Kettlebell Swings
  • 69 Deadlifts (95/65 lb)
  • 69 Double-Unders / 3:1 singles

Heavy Leg Friday!

8/18/2017

 

WARM UP:

 

STRENGTH: BACK SQUATS

1-10-1-20-1-30

  • Build to a 1Rm or a HEAVY single. You should have a rough idea from your results last month.
  • After you have established a new 1RM or HEAVY single, push for a 10rm.
  • Then attempt your 1RM again.
  • Attempt your heaviest 20 reps.
  • 1rm again
  • Lastly attempt a heavy 30 reps.

Take as much time needed to complete. Push for all new number.

5 ALL OUT ROUNDS

8/17/2017

 

WARM UP:

 

METCON: :40/:20

Perform each movement MAX EFFORT for 40 seconds, then 20 seconds of REST.

5 Rounds of:

  • Rower – Calories
  • Bicep Curls (65/45)
  • Wall Balls (30/20)
  • Deadlifts (135/85)
  • Squats (EMPTY BAR)
  • REST

 

Upper Body & Sit Ups


8/16/2017

 

WARM UP:

 

STRENGTH: Bench Press vs Barbell Row

For Time:

  • 50 x Bench Press (65/35),
  • 15 x  Sit Ups + 20 Crunches
  • 40 x Bench Press (95/55),
  • 15 x  Sit Ups + 20 Crunches
  • 30 x Bench Press (135/85),
  • 15 x  Sit Ups + 20 Crunches
  • 20 x Bench Press (185/105),
  • 15 x  Sit Ups + 20 Crunches
  • 10 x Bench Press (225/125)
  • 15 x  Sit Ups + 20 Crunches

And then……

  • 5 x Barbell Row (135/85)
  • 15 x  Sit Ups + 20 Crunches
  • 10 x Barbell Row (135/85)
  • 15 x  Sit Ups + 20 Crunches
  • 15 x Barbell Row (135/85)
  • 15 x  Sit Ups + 20 Crunches
  • 20 x Barbell Row (135/85)
  • 15 x  Sit Ups + 20 Crunches
  • 25 x Barbell Row (135/85)
  • 15 x  Sit Ups + 20 Crunches

 

  • Push hard on the strength. It doesn’t matter if on the heavier sets you have to perform the entire set in singles.

 

CASHOUT: 

Options:

  • Jog – Casual pace.
  • Stretch – Hold each pose for 1 minute.
  • Open Gym.

 

Go Hard From Start to Finish!

8/15/2017

 

WARM UP:

 

STRENGTH:

E. M. O. M x 10

  • Odd Minutes – 5 x Front Squats
  • Even Minutes – 10 x Back Squats

Weight (135/95)

 

STRENGTH/METCON:
15 Minute AMRAP:

  • 9 x Deadlifts (225/155)
  • 12 x Hand Release (At the bottom) Push ups
  • 15 x Box Jumps (24/20)

Barbell Body Blaster

8/14/2017

 

WARM UP:

  • 5 Minute AMRAP of:

_______2 Minute REST:  GRAB EQUIPMENT + GET READY:_______

 

  •  4 Minute AMRAP of: (65/45)

Minutes 1+2 Perform.

Minutes 3+4 perform:

______:30 Sec Rest________

Stretching:

 

 

STRENGTH: 

With a 15 Minute running clock perform:

  • 2 Minutes of Max Reps – Snatches
  • 2 Minutes of Max Reps – Thrusters
  • 2 Minutes of Max Reps – Power Cleans
  • 2 Minutes of Max Reps – Front Squats
  • 2 Minutes of Max Reps – Back Squats
  • 1 Minutes of Max Reps – Snatches
  • 1 Minutes of Max Reps – Thrusters
  • 1 Minutes of Max Reps – Power Cleans
  • 1 Minutes of Max Reps – Front Squats
  • 1 Minutes of Max Reps – Front Squats

Weight: (135/95)

Score = TOTAL Reps

_______2 Minute REST__________

  •  10 Minute AMRAPof:
  • 200m Run
  • 5 x Squat Box Jumps

TEAM WOD

 

8/12/2017

 

WARM UP:

 

METCON:TEAM WOD
Teams of 3 (one working, two resting)*

  • 9 x 200m Run
  • 150 x Push Press (95/65)
  • 150 x SDHP (95/65)
  • 150 x Push Press (95/65)
  • 9 x 200m Run
*Team must hold a single 70/53lb KB the entire duration. If it hits the ground, whole team does 10 Burpees.
A – Works
B – Holds KB
C – RESTS
Rotate so,
B – Works
C – Holds KB
A – RESTS