Workout of the Day: Saturday, 9.24.16.

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GYMNASTICS:

MOVEMENT PREP: Mash lats/teres major, pec, triceps, forearms x 6 minutes
1 round: Theraband warm up part 1 x 10 reps/exercise, Wrist push ups version 1 x 10 reps/side, KB/DB lying single arm scap protractions x 10 reps/side

STRENGTH:

Level 1
A1. Dip Support Hold to negative; (5-10 sec + 5 sec negative, no press out) x 2 reps x 3 sets
A2. Hanging tight hollow to arch x 3/3 x 3 sets
B1. Chin Over Ring Hold x 15-20 sec hold + 5 sec. lower x 1 x 3 sets
B2. Slow Shoulder taps off box x 8-10 reps alternating x 3 sets
C. Kip Swing on bar w/theraband bt. feet x 10 x 2 sets
+
For quality
3 Rounds
10 False Grip Ring Row
15 Push Ups
45 sec Weighted Plank hold on elbows
-Rest 1 minute-

Level 2
A. Ring Kip Swing + MU + Strict Dip; (5+2-4+5) x 3 sets *must hold rolled up theraband bt. feet*
B1. Seated MU Transition Drills x 3-5 x 3 sets
B2. Shoulder Taps x 10 alternating x 3 sets
+
For quality
3 Rounds
30ft HS walk *spotting is encouraged*
10 False Grip Ring Rows
15 V-Ups

WORKOUT OF THE DAY:

MOVEMENT PREP: Mobility as needed x 5 minutes
2 Rounds: 10 sumo squat to stand, 20 arch ups, 30 sec hollow hold, 5 yoga push ups, 5 rocking ankle mobilizations/side

SKILL:
Rowing: 100m easy row focusing on body position x 2 sets/person

CONDITIONING:
Team “Kelly” (30 minute cap)
In teams of two switching every minute,
10 Rounds
400m Row
30 Box Jumps (24/20″)
30 Wall Ball (20/14#)

FINISHER:
1 minute lying lat stretch/side
1 minute banded hamstring stretch/leg
1 minute calf stretch/leg
1 minute pigeon pose/side

COMPETITOR TEAM PRACTICE:

MOVEMENT PREP: 3-5 minutes easy aerobic work + crossover symmetry + mobility as needed
A. half kneeling bottoms up kb strict press x 5 + 60ft bottoms up kb waiters walk per arm x 2 sets
B1. Cuban Rotation 90/90 x 5/arm x 2 sets
B2. 10 steps x band walk + banded good morning x 15 per side x 2 sets

STRENGTH:
A. Deadlift; 70% x 2 reps EMOM x 8 minutes
B. Jerk Recovery; 80% of last week’s double x 2 reps x 6 sets
C. Power Clean w/ pause in catch; 80%x1 rep x 3 sets

CONDITIONING:

Option 1
15 sec run @ hard sprint pace
-rest 30 seconds-
x8
-rest 4 minutes-
x3
*goal is operating at vo2max. if you haven’t been tested this is slightly below max sprint pace. drop off may occur*

Option 2
3 rounds
27 Cal AB
21 Power Clean (95/65#)
15 K2E
12 Strict HSPU
9 Box Jump up and over (24/20″)
-Rest = work-

Workout of the Day: Friday, 9.23.16.

Movie Night is TONIGHT at 8pm! Nutrition Seminar is tomorrow from 2-3pm!
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WORKOUT OF THE DAY:

MOVEMENT PREP: foam roll lats 2 min, Spiderman/wall quad stretch x1 min/side
1 Round: 60ft jog, 30ft high knees, 30ft butt kicks, 30ft carioca, 30ft over/under the fence, 30ft spiderman lunge + OH reach, 1o T’s w/10 sec hold on last rep, 10 I’s w/10 sec hold on last rep

STRENGTH:
A. Bulgarian Split Squat @ 41×1 tempo; x 10-12 x 3 sets, rest 1 min bt legs
B. DB Bent Over Row; x 10-12 x 3, rest 1 min bt arms

CONDITIONING:
10 minute ascending ladder
3 Hang Power Clean (115/75#)
3 S2O (115/75#)
3 Pull Ups or C2B**
6/6/6
9/9/9
12/12/12
etc.

Board Score: ST(A-heaviest), COND(Reps)
3’s: 9
6’s: 27
9’s: 54
12’s: 90
15’s: 135
18’s: 189

SQUATTING:

*This is a new class meant to supplement another day of squatting to prep for the CrossFit Total. 7:30-8:30am in LBC. Please sign up on Mindbody.*
MOVEMENT PREP: lax ball hip flexors/glutes 1 min/side, spiderman/wall quad stretch x 1 min/side, 10 rocking ankle mobilizations/side, 10 glute bridges

A. Back Squat
*Set 1 – 50% x 10 reps
*Set 2 – 60% x 8 reps
*Set 3 – 65% x 8 reps
*Set 4 – 70% x 8 reps

B. Front Squat
*Set 1 – 60% x 5 reps
*Set 2 – 65% x 5 reps
*Set 3 – 70% x 5 reps
*Set 4 – 70% x 5 reps

Workout of the Day: Thursday, 9.22.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll t-spine, hamstrings, quads x 4 min, lax ball upper trap 1 min/side
1 rd: 10 wrist leans fwd/bwd, 10 cat & camel, 10 bird dog, 10 slow pvc pass throughs, 10 wall facing ohs w/pvc

STRENGTH:
A. Clean Pull + Hang Power Clean; 65-70% x (1+1) x 5 sets, Rest 2-3 minutes

CONDITONING:
5 Deadlift (70% of 1RM)
1 minute amrap DU or attempts @ 80% effort
1 minute row for max calories @ 85-90% of effort
-Rest 2 minutes-
x 4 rounds

FINISHER: 

Bottoms up TGU x 1/side x 5 sets

Board Score: ST(A), COND(Total DU+cal)

Bikes and Bells:

WARM UP:
Soft ball quads/IT bands (3 min)
Banded lat stretch (60s/side)

2x:
10 cat/camels
10 bird dogs
Spiderman + OH reach
10 glute bridges

CONDITIONING:

4 min AMRAP (60s rest):
Bike 8/6 calories
Sandbag cleans

4 min AMRAP (60s rest):
Bike 8/6 calories
DB snatch (45/20) should not be a weight that you have to stop

4 min AMRAP (60s rest):
Bike 8/6 calories
Heavy sandbag hold

4 min AMRAP (60s rest):
Bike 8/6 calories
jumping lunges

*Finisher (time permitting) max time single leg standing on a blue balance mat*

Workout of the Day: Wednesday, 9.21.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll quads and adductors, lax ball hip flexors for 4 minutes
2 Rounds: 10 air squats, 10 air squats w/toes elevated, 10 air squats w/heels elevated, 10 scap pull ups

STRENGTH:
A. Back Squat – %’s should be based off of 90% of your max. Take at least 2 warm up sets before 70%.
*Set 1 – 70% x 3 reps
*Set 2 – 80% x 3 reps
*Set 3 – 90% x 3 reps
Rest 3-5 minutes in between sets

CONDITIONING:
15 minute amrap
1 Rope Climb/Legless rope climb or 3 Strict Pull Ups
20 sec Double Fr Rack KB Hold (32/24kg per hand)
10 Ring Dips
20 sec Double Hand Plate Pinch Grip Hold (45/25#)
200m run

Notes
-sub heavy db’s for kb’s
Board Score: ST(A), COND (Rds + Reps)

GYMNASTICS:

MOVEMENT PREP: Mash triceps, biceps, roll lat to teres major, Theraband warm up part 1
2 rds: 30ft bear crawl, 30ft backward bear crawl, 2 bottoms up kb tgu/side, 10 banded good morning

STRENGTH:
A. Wall Walk w/3 sec hold stomach to wall x 3 reps x 3 sets
B. Strict Dip w/5-10 sec bottom and top hold x 2 reps x 3 sets
C1. Air Squat to one leg extension x 6 alternating x 3 sets
C2. Strict C2B Hold + 1/4 lower + Pull x 3-5 x 3 sets
D1. Landmine row x 6/arm x 2 sets
D2. Viking Press x 10/arm x 2 sets

Workout of the Day: Tuesday, 9.20.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll hamstrings, glutes, back of shoulders x 5 min
1 Round: 10 cat & camel, 10 leg swings (fwd, bwd, and side to side/leg), 30ft SL Toe Touch, 30ft broad jump

STRENGTH:
A. Deadlift – %’s should be based off of 90% of your max. Take at least 2 warm up sets before 70%..
*Set 1 – 70% x 3 reps
*Set 2 – 80% x 3 reps
*Set 3 – 90% x 3 reps
Rest 3-5 minutes in between sets

B. Strict Press – %’s should be based off of 90% of your max. Take at least 2 warm up sets before 70%.
*Set 1 – 70% x 3 reps
*Set 2 – 80% x 3 reps
*Set 3 – 90% x 3 reps
Rest 3-5 minutes in between sets

CONDITIONING:
4 minute amrap
30 Strict Press (45/35#)
20 T2B
10 Box Jump (24/20″)
-Rest 2 minutes-
4 minute amrap
20 HR Push Ups
10 Sit Ups
5 Box Jump (30/24″)

Board Score: ST(A/B – heaviest), COND (Rds + Reps, Rds + Reps)

Bikes and Bells:

WARM UP:
Lax ball glutes/hips (3 mins)
Half split (60s/side)

2x:
10 Banded good mornings
10 pause air squats
Spiderman + OH reach

SKILL:
A1. Single leg RDL
Tempo of 31×1 5 reps/leg x 3 sets

A2. Broad jumps for max distance
5 reps x 3 sets

CONDITIONING:
15s on/1:45 off x 10 rounds

These are designed to be max effort sprints! We’ll do a warm up, and then these are power intervals. Men should be hitting ~800 watts and ladies ~500-600 watts. We’ll track calories for each round.

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