Thursday, April 27, 2017

Friday



Bench press
5 rounds of
   5 reps at 70%+ of 5 rm (add weight to last week)
   3-5 strict pull-ups
If you can do 5 strict pull-ups easily then do weighted pull-ups.

21-15-9
Calories rower or assault bike (15-12-9 women)
Shoulder to overhead 95/65 pounds
Burpees over the bar or rower





Wednesday, April 26, 2017

Thursday



Skills and mobility

6 rounds for time
6 each side barbell lunges - this time pick a weight and stick with it
6 barbell push-ups
30 mountain climbers
10 DU attempts or one set for max reps

Score time and DUs.


Take ten minutes to mash the quads and hamstrings with the foam roller.

Tuesday, April 25, 2017

Wednesday



5 rounds 40 seconds work, 20 seconds rest
Banded hip extensions (good mornings)
Over the shoulder slam balls
Abmat sit-ups
Hollow rocks
Dumbell thrusters

Then
100 Russian kettlebell swings with no breaks (15 kg/12 kg)


Monday, April 24, 2017

Tuesday



Snatch (split snatch OK)
Sets of 3, work up with at least five sets to today's 3 Rep Max.

Sumo Deadlift
Sets of 5, work up to a heavy set. Aim for heavier than last week.

Sunday, April 23, 2017

Monday



Back Squat
5 rounds of 5 reps at 70% of 5 rm
3-5 dips
This should be easy - you should be able to get all 25 without any trouble - next week we start going up.


10 minute AMRAP
5  ring push-ups
10 pistols (5 each side, to a box or a band if needed, keep weight on the heels)
15 ball slams

Thursday, April 20, 2017

Friday



Bench press
5 rounds of 5 reps at 70% of 5 rm
3-5 strict pull-ups
This should be easy - you should be able to get all 25 without any trouble - next week we start going up.

3 rounds
400 meter row
15 v-ups
15 bumper plate Turkish sit-ups
15 ring rows
30 supermans

Wednesday, April 19, 2017

Thursday



5 rounds NFT
6 each side Barbell lunge - work up
6 dips +

5 rounds
12 dumbell deadlifts
9  dumbell hang power cleans
6 shoulder to overhead
20-30 second tuck hold

Tuesday, April 18, 2017

Wednesday

Working on life skills!


Task oriented "Fight Gone Bad!"
Pick a target number of reps per station - 15, 20, or 25.

Three rounds
Wall ball
Sumo deadlift high pull
Push-press
Box jumps, step down
Calorie row
Rest one minute

Monday, April 17, 2017

Tuesday



Power clean and jerk
Sets of 3, work up with at least five sets to today's 3 Rep Max.

Sumo Deadlift
Sets of 5, work up to a heavy set.

Sunday, April 16, 2017

Monday



Let's see where we are with the back squat.

At least five sets, work up to a heavy set
  5 reps back squat
  Rest

5 rounds NFT
10 ring rows
12 each side seated dumbell press
20-30 seconds plank hold

Thursday, April 13, 2017

Friday




Bench Press
At least 5 sets of
  5 reps, working up
 12 dumbell rows each side


Four rounds not for time
10 hollow rocks
10 v-ups
10 second hollow hold
Shuttle run x 4 (There and back four times - sprint and then rest as needed)



Wednesday, April 12, 2017

Thursday



It's time for a long one!  The weights on this are already light so scale reps to 40 each or 30 each if needed.

AMRAP 30
50 double unders or 50 singles
50 burpees
50 air squats
50 banded good mornings
50 dumbbell push press, 20/15 pounds each side
50 knees to elbows
50 American kettlebell swings 16/12 kg
50 jumping pull-ups
50 box jumps 24/20"

Tuesday, April 11, 2017

Wednesday



5 rounds NFT
6 each side Barbell lunge - work up
12 Barbell push-ups

27-21-15-9
Russian kettlebell swings
Wall balls
Calories rower or assault bike

Monday, April 10, 2017

Tuesday

The most challenging way to perform weighted lunges!  Developes strength in the shoulders as well as the core.


EMOM 10
First 3
4 Snatch
Next  4
2 Snatch, heavier
Last 3
1 Snatch, work up


2 rounds Tabata intervals - 20 seconds work and 10 seconds rest
4 X Deadlift 225/185-155#
4 X Handstand Push-up (scale with dumbbell push-press)

Sunday, April 9, 2017

Monday



Warm up in 3-4 sets
Every 2:30 for 5 rounds
5  back squat or front squat 80%++ of 5 rm
5/7 lateral box jumps

If your knees have been taking a beating, work up to a final heavy set or two.


Three rounds, one minute each station:
15/12 calories row or AB
AMRep power clean 135/95-85 Pounds
AMRep sit-ups

Newer athletes, make sure to pace yourself and take some transition time.

Thursday, April 6, 2017

Friday




Let's take a reckoning of the bench press and find a max.

Bench Press
5 rm
Sets of five until you reach a max.  Rest in between sets.


Ten minutes Cindy
5  pull-ups
10 push-ups
15 air squats

Advanced athletes may do Mary
5  handstand push-ups
10 pistols
15 pull-ups

Wednesday, April 5, 2017

Thursday



5 rounds NFT
6 each side Barbell lunge - work up
12 seated dumbell press

6 rounds
10 each side dumbell snatch
10 toes to bar
30 seconds hanging tuck/L hold

Tuesday, April 4, 2017

Wednesday


drills and skills

21-15-9
dips
pull-ups
squat clean thrusters

Monday, April 3, 2017

Monday


Ready to begin or restart some Barbell lifting and Metabolic (Cardio) training with CrossFit?  New OnRamp starting on next Monday!  Beginner classes for four weeks on Monday and Thursday nights at 7 pm plus Saturday at 8 am get you ready to attend regular CrossFit classes.

Skills and drills


EMOM 10
First 3
4 Snatch
Next  4
2 Snatch, heavier
Last 3
1 Snatch, work up


Today's
Deadlift 5 rm or Power Clean 3 rm
Work up in the time allowed


Extra credit:TBA

Sunday, April 2, 2017

Monday

Weighted hip bridges work the glutes like crazy.


Warm up in 3-4 sets
Every 2:30 for 5 rounds
5 Back squat or Front Squat 80%++ of 5 rm
5/6 Jump and reach - chalk a mark

50-40-30-20-10
Double unders
Hollow rocks

Still learning DU's?  25-20-15-10-10 Attempts or Singles