CrossFit & Sweat WODs Thursday Aug 22nd 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.) Snatch (Complex)
Pick one these Complexes:
Build up to a heavy 3 Position Power Snatch

or

(Advanced) Build up to a heavy Complex:
1 Power or Squat Snatch +
1 Snatch Balance +
2 Overhead Squats

** Use today as a day to get better at your technique!

B.) “The Chief” (climbing) 3min. AMRAP for 4 Rounds 
3 Hang Power Cleans 135/95
6 Push-Ups
9 Air Squats

*Rest 1min & Repeat
*Start where you left off for each new AMRAP

Round 2.) 145/100
Round 3.) 155/105
Round 4.) 165/110
Go HARD at each one of these stations! That 3min. is going to go by FAST.

 

Sweat:

During the warm up do Jump rope practice and try to get some double unders in.

A.) 10 min to finish…
10-20-30-40
Front Rack DB Step Ups L1 Small box L2 20/24’’ box L3 hold weights 35/20s+
20-40-60-80
L1 Singles L2 10-20-30-40 Double Under Attempts L3 Double Unders
*For the step ups always SLOW on the way down no falling

Rest 3min.

B.) 10 min to finish…
75 Single KB Squat Cleans 53/35lb.
*L1 2 burpees EMOM, L2 3 or 4 Burpees EMOM L3 5 burpees every min on the min
**start with burpees

Rest 3min.

C.) If time allows 10 min amrap:
10 Lateral Lunges L1 Hold Pull Up Rack or PVC, L2 No weight unsuppored, L3 45/35lb
1 min plank
15 “A” squats
1 min Russian Twists L1 no weight, L2 light weight L3 heavy plate or db

CrossFit Strong & Sweat Wed Aug 21st 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.) 5 Rounds Giant Set

6-8 Close Grip Bench Press (climbing)
immediately into;
6-8 reps Deficit Deadlifts (3 second eccentric & Climbing)
immediately into;
500m Row or 400m Run or .7 Mile Bike As hard as possible
REST 2 min

*Close grip is “Shoulder width.” Lay down, put your arms straight up and grab the bar. Then bring it in about a 1-2 finger space. That’s it. Nothing more. Nothing less.

*Deadlift with your feet on a 55lb plate or 2-3″ Deficit. 3 second descent! No fast reps today.

*Score is your slowest time on the Cardio.

B.) For Max Reps:
Tabata Russian Twists with a 5lb plate
— Everyone goes at the same time.
— Tabata is 20sec. of work x 10sec. of rest x 8 rounds. (4min. total)
— Left+Right = 1 rep. I wanna see some people really going for it on these scores (total reps)

 

Strong:

Wednesday 8/21
Upper Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

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)

A. Alternate Movements x 2 sets each:
First set lighter, then one heavier set
Incline DB Bench (1 and 1.5 reps) x 8-10 Reps

Rest 1-2 min
Supinated (underhand) Bentover Rows x 10-12 Reps
Rest 1-2 min

B. Mechanical Drop Set x 2 Sets:
First set lighter, than ONE set challenging

DB Fly x 10-12 Reps
DB Fly/Press Hybrid x 6-8 Reps
DB Bench Press x difficult # of reps
Rest 2-3 min

C. Mechanical Drop Set x 2 sets:
First set lighter, than ONE set challenging

Chest-Supported DB Reverse Fly/Row Hybrid x 10-12 Reps
Chest-Supported STANDARD DB Row x difficult # of reps
Rest 2-3 min

D. 10 minutes to climb as high as possible in sequence
Focus on QUALITY and CONTROLLED movement
8 DB Snatches (heavy, alternate arms)
6 “Two Pushup” Burpees
Strict Pull-ups x Reps 2-4-6-8-10-12 etc…
(increase 2 reps each round)

E. 2 Rounds:
10-12 DB Lateral Raises (1-sec pause at top of each rep)
Rest 30-60 sec
10-12 EZ or Barbell Preacher Curls
Rest 30-60 sec
10-12 Lying DB Tricep Extensions
Rest 30-60 sec

 

Sweat:

A.) Hang Power Clean & Push Press Technique

EMOM x 10min. (Both in the same min.)
8 Power Cleans 45/33
8 Push Press

B.) DB Snatch technique

EMOM x 10min. (Both in the same min.)
8 Alt. DB Snatch 45/30lb.
L1 8 Sit Ups L2 8 Hanging Knee Raise L3 8 Toes to Bar

If you need to scale, be sure that it’s something that takes you about 35-40sec. each round.

 

 

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


Click the Photo to register your team! $65 per person!

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


Click the Photo to register your team! $65 per person!

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


Click the Photo to register your team! $65 per person!

 

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