Gymnastics 02-27-23
Monday
Skill: Handstand Push-up
For Time
15 KB Sumo Deadlifts
30 Handstand Push-ups
15 Kb Sumo Deadlifts
Rest 1:00
15 Russian KB Swings
20 Strict Handstand Push-ups
15 Russian KB Swings
Rest 1:00
15 American KB Swings
50ft Handstand Walk
15 American KB Swings
Workout of the Day 02-27-23
Monday
Strength
Front Squat
5-1-5-1-5, heavy 5's and only slightly heavier singles
Conditioning
8 Minutes, As Many Rounds as Possible
5 Pull-Ups
10 Push-Ups
15 Air Squat
Tuesday
Strength
16 Minutes
M1: 2 Power Clean + 1 Push Press or Push Jerk
M2::30 Front Leaning Rest
Conditioning
"Heavier Grace"
30 Clean & Jerks 135/95, 185/125
Wednesday
Conditioning
@ 0:00
"Karen"
150 Wallballs
@ 10:00
"Annie"
50-40-30-20-10
Double Unders
Sit-Ups
@20:00
800 Meter Run
Thursday
Strength
3 Sets
12ea Single Arm Hi-Pull
:30 Side Plank ea.
Conditioning
Partner I Go, You Go, Full Rounds
3 Rounds Each
12 Sprawl / Burpees over Rower
18/15 Calorie Row
12 Kettlebell Swings G/Y, R/G
Friday
CrossFit Open 23.3
TBD
Saturday
Conditioning
"Jerry"
1 Mile Run
2000 Meter Row
1 Mile Run
Sunday
Conditioning
18 Minutes, As Many Rounds as Possible
1 Rope Climb
12 Wallballs 14/10, 20/14
12 Kettlebell Sumo Deadlift Hi-Pull G/Y, R/G
50 Double Unders
Endurance 02-27-23
Tuesday
BURST Training @Bridgewater HS Track
(15x) 100m Sprints + relaxed pace jog/walk 300m
Barbell 02-27-23
Monday
International Bench Day
A. 5 x 5 Pause Bench Press
B. 3 x bicep curl 21s
C. 3 x 12 Pause Dips & Pause Chin-Ups
D. 3 x deadstop tricep ext
Tuesday
A. 5 Sets
6 Deadlift
16 Dual KB Sumo DL
30-50 Banded Hamstring Curl
B. 3 x 15 Power Row
C. 3 x 10 GHDSU & 20 Hip Extension
Thursday
A. 12-12-12-12 Front Squat
B. 3 x 6ea Front Rack Step Back Lunge
C. 3 x 8 Dual DB VMO Squat
D. Glute Finisher TBD
Workout of the Day 02-20-23
Monday
Strength
Front Squat
5 x 1.1
superset with 10 Chin-Ups
Conditioning
4 Rounds
50 Meters Walking Lunge
20 Push-Ups
:30 Plank
Tuesday
Strength
16 Minutes
M1: Power Snatch + Overhead Squat
M2::30 Hollow Hold
Conditioning
16 Minutes
M1: Power Clean + Front Squat
M2: :15 Side Plank ea.
Wednesday
Conditioning
@ 0:00
"Jackie"
1000 Meter Row
50 Thruster 45/35
30 Ring Row / Pull-Ups
@ 10:00
3 Rounds
400 Meter Run
21 Kettlebell Swings Y/B, G/Y
12 Sprawl / Burpees
Thursday
Strength
3 Sets
12ea Cossack Squat
12ea Half Kneeling Press
12 GHD Sit-Up
Conditioning
Partner I Go, You Go
3 Rounds Each
500 Meter Row Sprint
Friday
Conditioning
24 Minutes
Minute 1: 2 Turkish Get-Up ea.
Minute 2: 0:30 Tuck Hang
Minute 3: 8 DBall Cleans
Minute 4: 12 Dual Dumbbell Squat
Minute 5: 12/10 Calorie Bike
Minute 6: 75 Double Unders
Saturday
CrossFit Open 23.2
TBD
Sunday
Conditioning
25 Minutes, As Many Rounds as Possible
100 Meter Farmers Carry G/Y, R/G
150 Meter Run
20 Calorie Row
150 Meter Run
20 Calorie Bike
150 Meter Run
Endurance 02-20-23
Tuesday
2/21: Cardio (For Time) @CRCF
1- Mile Run
100/80 cal. Bike (10:00 cap)
100 SU's/DU's
1-Mile Run
100 SU's/DU's
100/80 cal. Row (10:00 Cap)
1-Mile Run
Gymnastics 02-20-23
Monday
Pull Up Skill
5 Rounds
10 Box Jump Overs
50 Double Unders/100 Singles
12 Pull-ups/8 Chest To Bar/5 Bar Muscle-up (maximum 2 sets)
250m Row/Ski
Barbell 02-20-23
Monday
International Bench Day
A. 5 x 5 Pause Bench Press
B. 3 x 1:00 Alternating DB Z-Press
& 1:00 Alternating Archer Ring Rows
C. 3 x 12 Pause Dips & Pause Chin-Ups
D. 3 x 50 Pull Aparts & 50 Tricep Extenstions
Tuesday
1:00 Cardio of choice
20 Air Squats & 30 Seated DB DL
A. 5 Sets
6 Deadlift
16 DB RDL
30-50 Banded Hamstring Curl
B. 3 x 15 Power Row
C. 3 x 10 GHDSU & 20 Hip Extension
Thursday
3 Rounds
2,Front Squat @ 15.10.5.0
20 Jumping Lunges
10 Jumping Air Squats
A. 12-12-10-10 Front Squat
B. 3 x 8ea Front Rack Step Back Lunge
C. 3 x 10 Dual DB VMO Squat
D. Glute Finisher TBD
Barbell 02-13-23
Monday
International Bench Day
WU: 3 x 10 Pull-Up & 15 Push-Up
A. 5 x 5 Pause Bench Press
B. 3x 1:00 Alternating SA DB Bench Press
& 1:00 Alternating SA DB Bicep Curls
C. 3 x 12 Pause Dips & Pause Ring Rows
D. 3 x 20 Rear Delt Rev Flys & 20 DB Rev Curls
Tuesday
1:00 Cardio of choice
20 Air Squats & 30 Seated DB DL
A. 5 Sets
6 Deadlift
16 DB Death March
30-50 Banded Hamstring Curl
B. 3 x 12 Power Row
C. 3 x 10 GHDSU & 20 Hip Extension
Thursday
3 Rounds
2,Front Squat @ 15.10.5.0
20 Jumping Lunges
10 Jumping Air Squats
A. 12-10-8-6 Front Squat
B. 3 x 10ea Front Rack Step Back Lunge
C. 3 x 12 Dual DB VMO Squat
D. Glute Finisher TBD
Gymnastics 02-13-23
Monday
Handstand Skill
For Time 15:00 Cap
2 Rounds
5 Wall Walks
50ft Dual Kb Walking Lunges (25ft down & Back)
2 Rounds
15 Kipping Handstand Push-ups
50ft KB Front Rack Walking Lunges
2 Rounds
10 Strict Handstand Push-ups
50ft Dual KB Overhead Walking Lunges