CrossFit & Sweat WODs Tues Aug 20th 2019


Click the Photo to register your team! $65 per person!
Special edition Workshop coming at cha from Dr Jereme. All the mobility, strength and speed drills to improve your Clean.

CrossFit:

A.) Clean and Jerk Cardio Complex:

Every 2min. x 10 Rounds:
10/7 Calorie Assault Bike or Row or 100m Sprint
2 Power Clean and Jerks
*Climbing in weight to the heaviest #’s you can hit.

B.) 5 Rounds For Time:
10 Devil Press 40/30s
15 Toes-To-Bar

*Time CAP: 15min.
ADV 50/35s

Sweat:

A.) Take 10 min to work on some mobility and technique for Back Squats & Kip Swings

B.) Every 3min. X 5 Rounds:
15/12 Cal Assault Bike Or Row or Burpees
15 Pull Ups (unbroken)
Max Barbell Back Squats in remaining time

Rest 4min.

C.) Every 3 min for 3 rounds:
200m Row or run
15 Wall Balls 20/14lb.
Max Front Rack Lunges in remaining time
*Be sure to leave yourself a little time before starting the next round on each EMOM. Try to save about 20-30sec. to recharge. If you can handle no rest though, by all means, HIT IT!
 

CrossFit & Strong Mon Aug 19th 2019


Click the Photo to register your team! $65 per person!
Special edition Workshop coming at cha from Dr Jereme. All the mobility, strength and speed drills to improve your Clean.

CrossFit:

A.) Back Rack Lunge (Superset) with Lateral Barbell Lunge
*Take back lunge out of the rack, 8 reps on each leg. Take your time and do not rush the movement. Climb to the heaviest weight you feel comfortable hitting today.

* Take lateral lunge from the floor, complete 8 reps on each side. Build as heavy as you’re comfortable going. Slow and controlled reps. Get BELOW parallel!

Demo Video:

B.) 16min. EMOM:
Min. 1) 15/12 Cal Row or bike or 200m Run
Min. 2) 20 Wall Balls 20/14
Min. 3) Max Effort Pull-Ups
Min. 4) Rest

*ADV is 20/15 Cals
*If you can do the ADV so that the minute rest feels needed.

Strong:

Monday 8/19
Lower Body Strength

DELOAD WEEK For all movements, you should leave 5+ “reps in reserve” on the hardest sets (i.e. 5+ reps SHY OF FAILURE) The overall training volume will be slightly lower, but the intensity should definitely be 15-20% lower than a normal week. It is crucial to rest and recover at this point of the cycle as the weights are ascending and cumulative fatigue is high (impact on CNS)

For parts A and B, make sure the weights start SUPER light. The first set of each should essentially be a warm-up set. The goal is to keep fatigue low, so try to think of the final two sets as the only “work sets”

A. Back Squat – 4 sets of 8 reps
Increase weight first 2 sets, then 2 x 8 at same load

B. Dorian Deadlifts – Reps 10-8-6
Increase weight each set
Note that this is a HYBRID movement between an RDL and a standard DL.

C. Squat Cleans – EMOM x 10 min:
First 3 minutes – 3 reps (light/moderate)
Next 3 minutes – 2 reps (moderate)
Next 3 minutes – 2 reps (slightly heavier)
Final 1 minute – 1 rep (heavier)

D. Back-Rack Lateral Lunges (Reps are TOTAL, not per side)

1 x 20 reps with BW only
1 x 16-20 reps with empty barbell
1 x 12-16 (light weight)
1 x 10-12 reps (moderate)

E. Hanging Flutter Kicks
AMRAP 30 sec (Rest 30 sec)
AMRAP 20 sec (Rest 20 sec)
AMRAP 10 sec

F. Ring Plank Hold
Accumulate 2 min as quickly as possible. If you can do unbroken, go for it!

CrossFit Sweat & HIBB WODS Sat Aug 17th 2019


Special edition Workshop coming at cha from Dr Jereme. All the mobility, strength and speed drills to improve your Clean.
Click the Photo to register your team! $65 per person!

 

CrossFit:

Get as far as possible in 35min…

50 Power Snatches 135/95
immediately into;
250 Wall Balls 20/14
immediately into;
42-30-18
Deadlifts 225/155
Calorie Assault Bike or Row
immediately into;
42-30-18
Front Squats 135/95
Toes-To-Bar

Isabel, Karen, modified Diane, and Butts and Guts. A combo of benchmarks modified to fit the week. You’re going to have to do some weight changes, so be ready for that and use clips! Get ready for a fun little throwdown 🙂

Wanna mix it up? Replace 42-30-18 Cals with 10-10-10 Muscle Ups and do Overhead Squats and TTB on the last section.

 

Sweat:

“Team Cardio + Abs”

35min. AMRAP:
50 Cal Assault Bike
50 Burpees
50 DB Snatches 50/35s
50 Cal Row
50 Sit-Ups
50 Toes-To-Bar
50 Russian Twists with 50/35lb DB

… Then 40 of all that
… Then 30 of all that
… Then 20 of all that
… Then 10 of all that

*Teams of 2. Only 1 person works at a time. Feel free to trade the row for a ski, but no back and forth, that’s your machine the whole time. Can you finish?
Left + Right = 1 rep on russian twists.

Optional: 70 or 60lb. DB for the snatches for men.

 

HIBB:

A.) 4 Rounds
5 Hang Muscle snatch (heavy as possible)
immediately into
1 min max Toes to Bar
Rest 2 min

Rest 5 Min

B.) 4 Rounds
8-10 Push Jerks (heavy as possible)
immediately into
1 min Max Cals on Rower or Bike
Rest 2 min

Rest 5 min

C.) Accessory Work if time allows
EMOM 10 min
Odd: Plank on Hands
Even: Russian Twists with 5 lb plate for 40 sec.

 

 

CrossFit & Strong WODs Fri Aug 16th 2019


Click the Photo to register your team! $65 per person!
Special edition Workshop coming at cha from Dr Jereme. All the mobility, strength and speed drills to improve your Clean.

CrossFit:

A.) Strict Press (Recovery (Week 4 of 4)
5 x 40%
5 x 50%
5 x 50%
5 x 60%

* Today we are doing strict press from the FLOOR. It’s super light and it will give you a little extra work 🙂
*ALSO, in between each set you will do 1min. of your choice:
1.) Double Unders
2.) Lateral DB Raises
3.) Assault Bike

B.) Lucifer (Time)
20min. to finish…
10-9-8-7-6-5-4-3-2-1
Devil Press 50/35s
200m Run
Repeat from November 9th. NASTY one, but SO FUN! Check your time and BEAT it! Challenge a friend on the gram today too. You can do this bad boy anywhere.

C.) Accessory Work
Optional:
3 Sets:
1min. on 1min. off wighted planks
(use 45/25lbs or more)

 

Strong:

Friday 8/16
Upper Body Strength
Parts A and B remain similar throughout the cycle. Track these metrics.

A. Alternate Movements

Rest as needed between sets of each to ensure loading and quality movement
As usual, remember to begin the cycle with weights that are about RPE 7 and leave room for improvement week to week
Bench Press
Ramp-up sets as needed, then 2 x 4-6 for work sets
Ring Pullups (scale as “Rack Pull-ups”)
Ramp-up sets as needed, then 2 x 4-6 for work sets

 

B. Strict BB OHP
Ramp-up sets as needed, then work sets of 3×3 @ the SAME WEIGHT
increase weight following week when you make all 3×3 with same loading
***Fractional plates will be key to continue progress.

C. Single-Arm DB OHP
Build quickly to one challenging set of 6-8 reps per arm
D. DB Floor Press
(video shows how to get weights in position safely)
https://www.youtube.com/watch?v=W0iNx3mHbhY
Build quickly to one challenging set of 8-10 reps

 

E. 2 Rounds:
Dips x 6-8 Reps (weighted as feasible)
(scale as diamond pushups or Bench Dips)
Rest 2 min
Bentover Barbell Rows x 6-8 Reps
Rest 2 min

CrossFit & Sweat Thurs Aug 15th 2019


Click the Photo to register your team! $65 per person!
Special edition Workshop coming at cha from Dr Jereme and Coach Jessie Davis. All the mobility, strength and speed drills to improve your Clean.

CrossFit:

A.) Weightlifting EMOM 
Similar to last week, but not from the hang and a slightly different rep scheme. If you remember last weeks #s, it will help a lot today.

Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB! I am only looking for a heavy single today on the 1 reps, but if you are feeling good you can go for the max effort. Your goal is no failed lifts today.

EMOM x 3min.
3 Power Snatch
EMOM x 3min.
2 Power Snatch
EMOM x 3min.
1 Power Snatch
immediately into;
EMOM x 3min.
3 Power Cleans
EMOM x 3min.
2 Power Cleans
EMOM x 3min.
1 Power Clean

*Score is heaviest 1 rep snatch and 1 rep clean combined.

B.) Twisted Steel & Sex Appeal (AMRAP – Rounds and Reps)
15min. AMRAP:
5 Bench Press (135/75)
10 Pull-Ups
15 Wall Balls (20/14)
ADV 185/95

Repeat from November 8th if you want to check your old score 🙂

 

Sweat:

A.) 20min. AMRAP:
50 DB Bench (45/25s+)
50 Double Unders
10 Single Arm Devil Press (5ea. arm)
50 Push-Ups
50 Double Unders
10 Single Arm Devil Press (5ea. arm)
50 Burpees
50 Double Unders
10 Single Arm Devil Press (5ea. arm)

*Every 5min. you get a 1min. REST

(Rest 4min.)

B.) 12min. to get as far as possible…
6 – 9 – 12 -15 -18
Cal Row
Cal Bike
Shuttle Run (30 ft)

 

CrossFit & Strong WODs Wed Aug 14th 2019


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CrossFit:

“Deadlift Recovery Week”

Every 3min. x 10 Rounds:
10/7 Cal Bike or Row or 100m Run
10 Burpees
10 Toes-To-Bar
3 Deadlifts (see below)

*Rounds 1,2,3,4 is 40%
Rounds 5,6,7,8 is 50%
Rounds 9 and 10 is 60%

Optional Extra Credit:
100 Russian Twists with 35/20lb DB
(Left+Right= 1rep)

 

Strong:

Wednesday 8/14
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

A. Giant Set x 3 Rounds:
12 Back Squat @ 20X0 tempo (no pause at top of rep)
12 Back-Rack Lunges (6 per leg, alternating, same weight/barbell)
Star-Jump Squats (till it burns really badly)

Rest 3 min

B. 3 Rounds:

10-12 Reps Single-Leg DB RDL (Right Leg)
12-15 Reps Staggered Good Mornings (RIGHT LEG FORWARD)
Rest 2 min
Repeat for opposite leg
Rest 2 min

C. Superset x 2 sets each:
Barbell Hip Thrust x 10-12 reps (heavy)
GHR x 6-10 Reps or Weighted Hip Extensions x 10-12 Reps
Rest 2-3 min

D. One Round:
100m Front Rack Walk (approx 65-70% of max clean)
30 Burpees
30 GHD or Decline Sit-ups
100m Front-Rack Walk (same weight)
20 Reverse Burpees
20 Single-Leg Toes to Bar (alternating, 10 per leg)

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E. Time Permitting
Calf Raises standing on bumper plate or platform
3-4 sets of 12-20 Reps

CrossFit & Sweat WODs Tues Aug 13th 2019


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CrossFit:

A.) Every 4min. x 5 Rounds:
5 Power Clean and Jerks
immediately into;
400m Run

Round 1: @50%
Round 1: @60%
Round 1: @65%
Round 1: @70%
Round 1: @75%

I want this to feel like your strength work today, so make sure that weight is challenging and then run HARD to get extra rest and get your cardio in.

Try to stay within 5sec. of every 400m Run each time!
Score is you heaviest set of 5 completed with the run in the 4min. window. Singles or Touch and Go is fine. Just work that technique, lift heavy, and have fun!

B.) “A quick burner”

10min. to get as far as possible….
10-20-30-40-50
American KB Swings 53/35
Push-Ups
This is actually going to be so nasty because of how light that KB is. #Godspeed

Score is your time or reps if you didn’t finish.

 

Sweat:

4 Rounds:

(0-2min.)
30 Cal Row
(2-4min.)
5 Burpees
10 DB Lunges 35/25s+
15 Air Squats
(4-6min.)
30/20 Cal Assault Bike
(6-8min.)
30 KB Russian Swings 70/53lb.
(8-9min.)
Rest
Feel free to try 45/35s on the DB Lunges.

 

CrossFit & Strong WODs Mon Aug 12th 2019


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CROSSFIT:

A.) Recovery Week For Squats

Every 4min. x 4 Rounds:
5 Back Squats (% based below)
10 DB Bent Over Rows
50 Double Unders
Round 1) 40%
Round 2) 50%
Round 3) 50%
Round 4) 60%
*Do the DB Rows as heavy as possible. 10 Each Arm.
*QUALITY over speed on this part.

B.) 12min. AMRAP:
8 Front Rack Lunges 95/65
8 Wall Balls 30/20
8 Cal Row or Bike or 30 ft Shuttle Runs

*Add 2 Reps Each Round
*Round 2 is 10 Reps
*Round 3 is 12 Reps… and so on…

STRONG:

Monday 8/12
Upper Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

A. Incline DB Bench
8 Reps EMOM x 8 min @ approx 15+ RM weight
If you fail to make 8 UNBROKEN, the work is done prior to the 8-min mark

B. Chest Supported DB Rows
https://www.youtube.com/watch?v=Jh8uk8YRcsA
10 Reps EMOM x 6 min @ approx 15+ RM weight
If you fail to make 10 UNBROKEN, the work is done prior to the 6-min mark

C. 100 Push-ups (Rest as needed to make minimum 10-reps per set)
Every time you stop to break/rest, complete: 10 DB Lateral Raises
5 Wide-Grip Strict Pull-ups

***Elevate hands for Push-ups if you cannot achieve at least 10 reps unbroken each set ***Use assistance for Pull-ups if you cannot achieve 5 reps unbroken each set

D. High-Rep Supinated Pendlay Rows – 3 x 12-15 reps
https://www.youtube.com/watch?v=tAXeRgNL21A
60-second rest between sets, light/moderate weight (approx 40-50% of clean, or 25-30% of Deadlift)

E. Superset Movements x 2 sets each:

Alternating Cross-Body DB Hammer Curls x 10-12 Reps (per arm) Seated DB Tricep Ext (Two DB’s) x 10-12 reps
Rest 1-2 min

CrossFit Sweat and HIBB WODs Sat Aug 10th 2019


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CrossFit:

35min. running clock…

80 Back Squats 135/95
60 Toes-To-Bar
40 Cal Bike

80 Front Squats 95/65
60 Toes-To-Bar
40 Cal Bike

80 Overhead Squats 75/55
60 Toes-To-Bar
40 Cal Bike

In remaining time…. Max Distance Farmer Carry with (2) 70lb KBs. Switch whenever you like. Turn around at the 100 or 200 meter mark. No need to go further. Keep your eye on the clock.

*Only 1 person works at a time. Try and be quick on that weight change! And make sure the weight changes are appropriate for you and your partner.
*ADV can be 115/75 on Front Squats and 95/65 on OHS. That will make your weight changes a little easier if can go that route.

 

Sweat:

A.) 5 min to get as far as possible…
20 Cal Row
30 Wall Balls (20/14lb.)
20 Toes-To-Bar
30 Sumo Deadlift High Pulls 95/65lbs.
20 Burpees
30 American KB Swings 53/35lb.
20 Front Squats (same bar)
30 Cal of Choice

Rest 90 sec

B.) 10 min to get as far as possible…
Same workout as above

Rest 3. min

C. FOR TIME:
Same workout as above 😊
Now this is going to be a fun one!

 

HIBB:

A.) 15 Min of Back Squatting
Start with 135/95 and add do a set of 5. Add any amount of weight you want (depending on your one rep max, you should know what to add) and keep completing sets of 5. So do 5, add weight, do 5 add weight, do 5…Rest as needed but try to keep it as short as possible. You cannot set the bar back in the rack until you’ve completed 5 reps.

B.) EMOM 4 min
12/9 Cal Assault Bike
immediately into;

C.) EMOM 4 min
5 Deadlifts 315/205+
immediately into;

D.) EMOM 4 min
12/9 Cal Assault Bike
immediately into;

E.) EMOM 4 min
5 Deadlifts 315/205+

(+) Just means you can go heavier or lighter depending on your skill level

 

 

CrossFit & Strong WODs Fri Aug 9th 2019


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CrossFit:

A.) Strict Press (Week 3 of 4 )
MAX OUT WEEK!
Complete a few warm up sets, and then:

75% x 5
85% x 3
Try for a new 100%

*Remember! NO BENDING at the knee!!

B.) Every 3min. x 6 Rounds:
10 Jerks 115/75
10 Pull-Ups
10 Handstand Push-Ups
10 Sumo Deadlift High Pulls

ADV is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then 12… And so on…

NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.
Round 1 is easy, I’m aware… Just wait for it 😉

 

Strong:

Lower Body Strength
Part A and B repeat week to week. Track these metrics.

***Note that Part A and B will alternate each week. First week, Back Squat in Part A and Deadlift second. The next week, Deadlift in Part A and Back Squat second.

A. Deadlift
Build to ONE challenging set of 5 reps following below protocol
Example assuming top Squat set is 315 x 5
135 x 10, 205 x 6, 255 x 3, 285 x 2, Then 315 x 5
B. Back Squat – 5 sets of 3 reps (increasing)
The goal is for the FINAL set of 3 reps to be the “5-rep weight” you intend to use for Part A in the FOLLOWING week
C. Front-Rack Box Step-ups
6 sets of 6 reps PER LEG @ approx 12-14 RM weight
Complete all reps one leg, then switch
Setup box height so that your thigh is parallel to the ground when foot is planted on box
D. AMRAP 3 min (rest 2 min) x 2-3 sets:
4 Hang Squat Cleans (challenging but unbroken weight)
8 Burpee Box Jumps
2 Hang Squat Cleans (same weight)
250m Row (or Run 200m)
Max Reps of Devils Press in remaining time
https://www.youtube.com/watch?v=zOYXFFXAx24
Time Permitting:
Heavy Russian Twists with DB – 3 x 16-20 reps (8-10 per side)
Start each rep from a dead-stop