CrossFit, Sweat, HIBB WODs Sat April 20th 2019


CrossFit:

35min. running clock….

For Time:
42-30-18
Hang Power Cleans 115/75
Wall Balls 20/14
Cals on the Assault Bike or Rower

Rest 3min.

For Time:
42-30-18
Deadlifts 225/155
HSPU’s
Cals on the Assault Bike or Rower (if possible switch from what you did in the last part)

*If you finish… Rest 3min. And start back on the first section with 21-15-9 reps. No rest and straight into the second part at 21-15-9 also.

Idk if anyone will actually get that far, but just incase you’re flying…

SWEAT:
In Teams of 2:
35min. running clock…
2 Rounds:
50 Cal Bike
50 Burpee Deadlifts 70/50/35s
immediately into:
2 Rounds:
50 Cal Row
50 Burpee Box Jumps 24/20″
immediately into:
2 Rounds:
50 30 ft Shuttle Sprints
50 Burpee Pull-Ups
immediately into:
200 Russian Twists with 35/20lb DB

Break it up however you like. Only 1 person works at a time.

Optional: Swap out the russian twists at the end for a movement you don’t do very often. GHDs, sandbag over shoulder,  whatever gets you excited 😉

Work until the 35min. mark if you decide to switch things up.

HIBB:
A.) Every 4 min for 5 rounds:
3 Back Squats (Heavy as Possible, same weight for all sets)
500m Row
B.) 5 Rounds:
1 min max Kettlebell Swings (100/70)
1 min max Push Press (135/95)
1 min max Double Unders
1 min max Push Ups
1 min REST

CrossFit, Strong & Sweat WODs Friday April 19th 2019


CrossFit:

A.) Three Position Snatch
Spend 20min. Working on this:
Position 1.) Above the knee
Position 2.) Below the knee
Position 3.) From the floor

*Rest 1-2min. After Each Set and keep going until clock runs out.

*Pause for 1-2sec. at each position and keep your posture tight. Shoulders should always be slightly in front of the bar. Hips at just just enough angle where you can feel it on your hamstrings.

*One of these positions will not feel natural to you and that’s why we do it. Getting through those sticky spots makes ALL the difference.

B.) 12min. to try and finish…
10-9-8-7-6-5-4-3-2-1
Snatches 75/55
Burpees Over The Bar
immediately into;
10-9-8-7-6-5-4-3-2-1
Push Jerks 115/75
Toes-To-Bar

ADV is 135/95 on the Jerks

 

Strong:

Upper Body (Push Dominant + Core)

Parts A and B stay similar week to week. Track the metrics for progression

A. Bench Press – Reps 9-7-5 (Increasing weight)

*Add slowly week to week to the top set of 5 reps

B. One-Arm DB Overhead Press (note new rep scheme)

1 x 10-12 (light, warmup, per arm)

2 x 6-8 (heavier/challenging, per arm)

C. Incline DB Bench Press – 3 sets of 30 reps

First set of 30 reps lighter (figure out proper loading)

Final 2 sets of 30 reps at challenging load

For each set, alternate sets of 5 reps per arm until 30 TOTAL reps are achieved

5 Reps RIGHT (left hand hold DB at chest level)

5 Reps LEFT (right hand holds DB at chest level)

D. Lying DB Tricep Extensions –3 x 10-12 reps (heavy)

+ Superset the FINAL SET ONLY with:

Max reps unbroken Close-Grip DB Bench Press (same weights as Tri Ext)

https://www.youtube.com/watch?v=PlbhX3A3uUo

E. EMOM x 9 min (alternating):

Ring Plank Sprawls x 6-10 Reps (use knees or feet to modulate difficulty)

V-ups x 10-15 Reps

GHD or Decline Sit-ups x 10-15 Reps

Sweat:

A.) AMRAP 7:
8 TTB
10 Cal Bike or Row or reps 30 ft Shuttle Run
12 Alt. DB Snatches 45/30

B.) AMRAP 7:
12 Cal Bike or Row or reps 30 ft Shuttle Run
10 Wall Balls (20/14)
8 One Arm DB Power Cleans 45/30s

C.) AMRAP 7:
8 TTB
10 Cal Row or Row or reps 30 ft Shuttle Run
12 Alt. DB Snatches 45/30

D.) AMRAP 7:
12 Cal Bike or Row or reps 30 ft Shuttle Run
10 Wall Balls (20/14)
8 DB Power Cleans 45/30s

*Read this one carefully
*REST 3min. after each section.
*You should need the rest if you go hard. Ladies may scale the bike to 9, but the row is the same.

CrossFit & Sweat WODs Thurs April 18th 2019


CrossFit:

A.) As Many Rounds As Possible in 25min.
5 Heavy Front Squats
immediately into;
10 Strict Pull-Ups
immediately into;
50 Double Unders
Rest 90sec.

*Little slower paced bodybuilding style day. Gotta have these days to give your CNS a rest. This is still a HELL of a workout if challenge yourself on the movements.

*I want you to CLEAN the weight off the ground! Should be a pretty spicy clean. If you absolutely can not clean something that would be hard for you for 5 squats, then you can use a rack.

*ADV+ Options:
5 Muscle Ups or 5 weighted pull-ups

B.) It’s summer time so I have been adding in a lot more core if you haven’t noticed 😉
3-4 Rounds:
1min. Plank (Weighted if you like)
immediately into;
1min. of Plate Sit-Ups 35/25lb.
Rest 1min.

Sweat:

Teams of 2:

35min. to finish…
100 Calories
100 Push Press 75/55lbs.
100 SDHP’s 75/55lbs.
80 Calories
80 Push Press 75/55lbs.
80 SDHP’s 75/55lbs.
60 Calories
60 Push Press 75/55lbs.
60 SDHP’s 75/55lbs.
40 Calories
40 Push Press 75/55lbs.
40 SDHP’s 75/55lbs.
20 Calories
20 Push Press 75/55lbs.
20 SDHP’s 75/55lbs.
*Row or Bike for calories, use whatever is open and switch it up as you go.
*Break it up however you think will get you to finish the fastest. I honestly have no idea if anyone will finish, but I think it’s gunna be a close.

*You can also do this by yourself just cut the reps in half.
*You can do 95/65lb also, if you wanna beef it up and just get as far as possible.

CrossFit, Strong & Sweat WODs Wed April 17th 2019


CrossFit:

A.) 0-9min.
2 Rounds:
Run 400m
30 Burpees

B.) 10-17min.
7min. AMRAP:
7 Bench Press (135/75)
7 SDHP’s (115/75)
7 American KB Swings 70/53

*Partner or triple up on benches & barbells and start at different places.

C.) 18-27min.
2 Rounds:
Run 400m
30 Burpees

D.) 28-35min.
7min. AMRAP:
7 Bench Press (135/75)
7 SDHP’s (115/75)
7 American KB Swings 70/53

We did something like this a few weeks ago, but with less cardio and less rest. This time you have more cardio, longer AMRAPs, and more rest. Looks SUPER fun though so I’m excited to see how everyone does!

ADV 135/95 on the SDHPs

*You can add a little more to the bench also if you have a partner who’s willing.

Strong:

Lower Body

Part A stays similar week to week. Track the metrics for progression

A. Back Squats – Reps 9-7-5 (Increasing weight)

*Add slowly week to week to the top set of 5 reps

B. Alternate Movements x 4 Rounds:

Front-Rack Walking Lunge Steps x 20-16-12-8 (increasing each set)

Rest 2 min

Squat Cleans x Reps 4-3-2-1 (increasing each set to a QUALITY single rep)

Rest 2 min

C. Superset x 3 sets each:

Goblet Squats x 10-12 Reps (no pause at top of rep)

Broad Jumps x 5 Reps for MAX DISTANCE (brief reset between each rep)

Rest 2-3 min

D. 3 Rounds:

Move quickly between movements, keeping weights on the lighter side, but make sure to keep a controlled tempo on the lifting movements (i.e. don’t lift “for time”)

15 DB RDL

15 Cal Row OR Run 200m

10 Lateral Box Step-up overs (same DB’s as RDL)

15 Cal Row OR Run 200m

Sweat:

A.) 0-20min.
_
50 Back Squats 95/65
40 Russian KB Swings 53/35
30 Push-Ups
_
50 “A” Squats
40 Russian KB Swings 53/35
30 Push-Ups
_
50 Back Rack Lunges 95/65
40 Russian KB Swings 53/35
30 Push-Ups
*Lunges are Left + Right = 2 reps
_
50 “A” Squats
40 Russian KB Swings 53/35
30 Push-Ups

B.) 15min. AMRAP:
10 Pull-Ups
10 Calorie Bike
50 Double Unders

*If you are not done with part one at around the 18min. mark, consider stopping to get ready for part B.

CrossFit WOD Tues April 16th 2019


Get your BINGO squares completed before the end of the month!

CrossFit:

A.) Push Press (5 x 5 )
5 sets of 5 reps (climbing in weight)

In between each set complete 20 HEAVY Russian Twists 35/20lb DB or more. L + R = 1 Rep

B.) 2min. AMRAP:
12/9 Cal Assault Bike Sprint or Row or 100m Sprint
8 Alt. DB Snatches 70/50
Max Toes-To-Bar in remaining time

Rest 1min. x 5 Rounds

*Score is TTB only
*I really want you to move quick! You should have about a minute on the TTB, so if you don’t, scale a few things back.
*ADV is 10 Alt. DB Snatches

CrossFit, Strong, Sweat WODs Mon April 15th 2019


CrossFit:

A.) Back Squat (20rep Week 3)

You guys should know the deal. (read my description 2 weeks ago if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!

B.) 15min. AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 Pull-Ups

It’s always hard to program after the 20 rep but this seemed perfect to me. ADV is 4/3 Muscle Ups instead  of pull ups.

Strong:

Monday 4/15 – Upper Body (Full Upper, Pull Dominant)

Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 4 sets each:

Final week of current rep scheme for part A

One-Arm DB Rows (knee on bench) x 15 Reps (lighter) then 3 x 8-10 (heavier)

Rest 2-3 min after both arms

Dips x Reps 8-6-4 (increasing difficulty) + 1 x MAX REPS with BW

Rest 2-3 min

B. Strict Pull-ups (weighted as feasible)

If unweighted, focus on trying to increase difficulty each time the reps decrease

6 reps EMOM x 3 min

Rest 2 min, then increase difficulty

4 reps EMOM x 3 min

Rest 2 min, then increase difficulty

2 reps EMOM x 3 min

C. Superset x 3 sets each:

8-10 Reps Hang High Pulls @ 65-70% of clean max

12-15 Reps DB Lateral Raises

Rest 2-3 min

D. 15 Minutes of QUALITY MOVEMENT and UNBROKEN Sets/Reps:

Perform the DB Movements with CONTROLLED TEMPO throughout all reps

5 Rounds of:

5 DB Hammer Curls

5 Push-ups on DB Handles

5 DB Thrusters

After each “5 Rounds” Assault Bike 25/20 Calories (male/female)

Then begin next “5 Round” Sequence of DB Movements

Sweat:

A.) “Bull-ish”

2 Rounds For Time:
200 Double Unders or Singles
50 Wall Balls (30/20lb.)
50 Toes-To-Bar
1 Mile Run

*This is a classic CrossFit Hero WOD that has been slightly modified.

*Time CAP: 35min.
*The Wall Ball is suppose to be heavy because the original version is a 135/95lb Overhead Squat. We did those on Saturday, but if you chose to swap that movement out you can do them today! Use just the bar, 95/65lbs, or go full blown RX!

CrossFit, Sweat, HIBB WOD Sat April 13th 2019


Get your BINGO squares completed before the end of the month!

CrossFit:

(Teams of 2)

35min. to finish…
3 Rounds:
30 Toes to Bar
30 Deadlifts 135/95
30 Lateral Burpees Over The Bar

60/40 Cal Assault Bike or Row

2 Rounds:
30 Toes to Bar
30 Deadlifts 185/135
30 Lateral Burpees Over The Bar

60/40 Cal Row or Assault Bike (if you biked already, row this one or vise versa)

1 Round:
30 Toes to Bar
30 Deadlifts 225/155
30 Lateral Burpees Over The Bar

ADV numbers:
185/135
225/155
275/185Can you finish?!

Sweat:

Let’s see how far you can get in 35min.. AMRAP:

1 Mile Run (200m intervals)
1 Mile Row (200m intervals)
1 Mile Assault Bike (.2 intervals)
100 Barbell Overhead Squats 45/35lb
100 *Optional movement 🙂

*Can anyone get 2 Rounds?

*1 Mile Row is 1600m

*Options for last section: You get to pick today!
1.) American KB Swings
2.) HSPU’s
3.) Pull-Ups
4.) Toes To Bar
5.) Or anything else you want to work on. Can even be you and a partner chipping away at muscle ups for a while. Whatever you want!

HIBB:

A.) 10 Min EMOM Alternating movemets

1. 15/12 Cal Row
2. Overhead Squats 95/65
3. 15 Toes to Bar

Rest 10 Min

B.) 10 Min EMOM

10 Deadlifts 60% 1RM

*This should be VERY difficult! Try to do the reps fast so you get some rest. *Don’t drop it at the top.

CrossFit, Strong & Sweat WOD Friday April 12th 2019


 

Get your BINGO squares completed before the end of the month!

 

CrossFit:

A.) 20min. running clock…
Run 400m
10 Power Clean and Jerks at 50%
Run 400m
8 Power Clean and Jerks at 60%
Run 400m
6 Power Clean and Jerks at 70%
Run 400m
4 Power Clean and Jerks at 80%
Run 400m
2 Power Clean and Jerks at 90%
Run 400m
Use remaining time to shoot for a 1 rep max

Numbers are based off of effort not 1RM. Once you hit 6 reps it should already start getting pretty spicy.

We haven’t ran or done clean and jerk all week, so I would really like some big numbers on these. You may share bars.

Not feeling it today? Do 10 Every round with a light weight and just work on form.

B.) 4 Sets:
10 Barbell Sit-Ups
15 Barbell Reverse Sit-Ups
20 Russian Twists with 35/25lb DB
Rest 30sec. Between Rounds

C.) Optional with a partner:
Weighted Planks
3sets of 1min. on 1min. off

Strong:

Upper Body (Push Dominant) + Lower Body (Quad Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Thrusters – Reps 6-5-4-3-2 (increasing weight each set to tough set of 2)
Note decrease in rep scheme from prior week. Increase weights slightly

B. Hang Squat Clean – Build to challenging set of 3 reps

C. EMOM x 6 min:
Hang Squat Clean x 3 reps @ 80-85% of part B top weight
D. Superset Movements x 3 sets each:
For Push-ups, to INCREASE difficulty, elevate feet or add a weight on your back. To DECREASE difficulty, elevate hands onto a bench, box or barbell in a squat rack
Diamond or Narrow-Grip Push-ups x 12-20 Reps
Banded Tricep Pushdowns x 15-20 reps
https://www.youtube.com/watch?v=kq-fSyPL1m8
Rest 2-3 min

E. One Round:

20 DB Push Press
40 Cal Row
20 DB Snatch (alternate arms)

 

 

Sweat:

Every 10min. x 3 Rounds:
400m Row
30 DB Burpee Hang Power Clean and Press 45/30s
400m Run
30 Toes-To-Bar

Gotta pace a little so you can hang on. If you need to scale anything, change the 30 reps to 20.

Shoot for a fast finish time and earn that rest break.

For the DB Burpee Hang Power Clean and Press, you’re going to need (2) DBs. As you stand up from the burpees, do the hang clean on the sides of your body and bring them to shoulder… Now press, don’t jerk them!

Advanced can go 50/35s

B.) Arm Cash Out!

3 Rounds:
1min. of DB Bicep Curls
immediately into;
1min. of DB Tricep Skull Crushers
1min. REST

CrossFit, Strong and Sweat WODs Fri April 12th 2019


Get your BINGO squares completed before the end of the month!

CrossFit:

20min. running clock…
Run 400m
10 Power Clean and Jerks at 50%
Run 400m
8 Power Clean and Jerks at 60%
Run 400m
6 Power Clean and Jerks at 70%
Run 400m
4 Power Clean and Jerks at 80%
Run 400m
2 Power Clean and Jerks at 90%
Run 400m
Use remaining time to shoot for a 1 rep max

Numbers are based off of effort not 1RM. Once you hit 6 reps it should already start getting pretty spicy.

We haven’t ran or done clean and jerk all week, so I would really like some big numbers on these. You may share bars.

Strong:

Upper Body (Push Dominant) + Lower Body (Quad Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Thrusters – Reps 6-5-4-3-2 (increasing weight each set to tough set of 2)
Note decrease in rep scheme from prior week. Increase weights slightly

B. Hang Squat Clean – Build to challenging set of 3 reps

C. EMOM x 6 min:
Hang Squat Clean x 3 reps @ 80-85% of part B top weight
D. Superset Movements x 3 sets each:
For Push-ups, to INCREASE difficulty, elevate feet or add a weight on your back. To DECREASE difficulty, elevate hands onto a bench, box or barbell in a squat rack
Diamond or Narrow-Grip Push-ups x 12-20 Reps
Banded Tricep Pushdowns x 15-20 reps
https://www.youtube.com/watch?v=kq-fSyPL1m8
Rest 2-3 min

E. One Round:

20 DB Push Press
40 Cal Row
20 DB Snatch (alternate arms)

Sweat:

 

 

CrossFit & Sweat WOD Thursday April 11th 2019


Get your BINGO squares completed before the end of the month!

CrossFit:

A.) 15min. of Straight Booty Work:

5min. of:
30sec. of Front Squats
30sec. of Rest
immediately into;
5min. of:
30sec. of Front Rack Lunges
30sec. of Rest
immediately into;
5min. of:
30sec. of Hip Thrusts
30sec. of Rest

Set-Up Stations and Pick a Weight for each movement:
135/95 or
115/75 or
95/65*Try to move the whole 30sec.
*Pause for 1sec at the top of each hip thrust. (Use a bench for support)

B.) 15min. to get as far as possible…
15 Cal Row or Bike or 15 30 ft. shuttle run
15 Wall Balls 20/14
15 Russian KB Swings 70/53
… 14 reps… 13 reps… All the way to 1..*If you finish that, you are a bad mother fu*$er

Sweat:

15min. AMRAP of sexy:

10 DB Push Press 50/35s+
200m Run
10 Pull-Ups
50 Double UndersRest 4min.

15min. AMRAP of core:
5 Reverse Burpee
5 Toes-To-Bar
5 Barbell Sit-Ups
5 Barbell Reverse Sit-Ups
5 Russian Twist (L+R=1 Bodyweight)
*Each round add 5 reps to each movement 🙂

That core part though…