Gymnastics 03-27-23
Monday
Handstand Skills
9 front squats, weight 1 (heaviest)
9 handstand walks/Bear Crawls, 25 feet (9 Unbroken 5-10 Foot Handstand walk Sections)
15 front squats, weight 2
15 muscle-ups/Jumping Muscle up/Chest To Bar
21 front squats, weight 3 (lightest)
21 chest-to-wall handstand push-ups/Box Handstand Push-ups
Endurance 03-27-23
Tuesday
3/28: BURST Training II @Bridgewater HS Track
@ BRIDGEWATER HIGH SCHOOL Track: 600 Garretson Ave
40AMBAP (As Many "BURSTS" As Possible)
Track bursts: SPRINT the straight/100m's + Jog/walk the curves
Workout of the Day 03-27-23
Monday
Strength
10 Minutes, Every Minute on the Minute
Minute 1: 3, Double Jump-Overs
Minute 2: 3 Light Power Snatch
Rest
10 Minutes, Every 2:00
3 Power Snatch
Conditioning
CrossFit Open 11.1
10 Minutes, As Many Rounds as Possible
30 Double Unders
15 Snatch 75/55
Tuesday
Strength
8-7-6-5 Bench Press
*superset w/ 30 Band Hi-Pulls
8-7-6-5 Strict Pull-Up
*superset w/ 30 Overhead Band Tri Ext
Conditioning
Tabata Push-Ups
4:00, :20 on/:10 off, max pushups
Wednesday
Conditioning
Mainsite Workout 2-27-23
5 Rounds, Partners I Go, You Go
5:00 Distance Row
5:00 Rest
Thursday
Conditioning
Conditioning First
7:00 As Many Rounds as Possible
10 Sumo Deadlift Hi-Pull 115/75
10 Push Press
Strength
12 Minutes, Every 2:00 Complete
5 Sumo Deadlift
Friday
Conditioning
"Luce"
3 Rounds for Time
1000m Run
10 Muscle-Ups
100 Squats
*weight vest option*
Saturday
Conditioning
30 Minutes, As Many Rounds as Possible
Partners Alternate Movements
40 Jump Rope / Double Unders
300 Meter Row
200 Meter Run
15 (Dual) Kettlebell Deadlift
1 Rope Climb
Sunday
Strength
5x5 Strict Press
Conditioning
Share w/ a Partner
2 Rounds
50 Dual Dumbbell Squat 35/25, 60/40
50 Sit-Ups
50 Dumbbell Lunges
50 Calorie Row
Endurance 03-20-23
Tuesday
3/21: 45AMRAP @CRCF (w/TRACEY)
800m Run
40 Jumping Lunges
800m Row
30 Box Jumps
800m Bike
20 Burpees
80 SU/DU's
10 Reverse Burpees (or t wall-walks)
Workout of the Day 03-20-23
Monday
Strength
30EMOM
Minute 1: 2-3 Seated Triple Jump Overs
Minute 2: 3 Snatch
Minute 3: Rest / job option
Tuesday
Strength
8-5-4-3 Bench Press
*superset w/ 30-50 Pull Aparts
8-5-4-3 Strict Pull-Up
*superset w/ 30-50 Band Tri Ext
Conditioning
3 Sets for Quality
5-10 Strict Handstand Push-Ups
40m Sled Pull
Wednesday
Conditioning
Partners, 12:00 Row
*switch every 2:00
rest 2:00
Partners, 9:00 Row
*switch every 1:30
rest 2:00
Partners, 8:00 Row
*switch every 1:15
Thursday
Strength
5 x 2 Thruster
5 x 2 Front Squat
Conditioning
Partners 100 Calorie Bike
Time Cap 4:00
Friday
Conditioning
23.1 Partner WOD
28 Minutes, As Many Rounds as Possible
60 Calorie Row
50 Knee Tucks / Toes to Bar
40 Wallballs
30 Power Cleans 95/65, 135/95
20 Muscle-Ups
Saturday
Wallballs For Weith:
12:00, As Many Wallballs as Possible w/ Partner
*Every time the ball drops or switch, 5 synchronized sprawls / burpees
4:00, As Many DBall Cleans as Possible w/ Partner
Sunday
Strength
3 Sets
8 Strict Press
12ea Single Arm Hi-Pull
:30 Ring Row Hold
Conditioning
10 Rounds
:30 Max Cal Row
1:00 Rest
Gymnastics 03-20-23
Monday
Bar Muscle Ups
15 E3MOM
Every 3 Minutes Perform
3 Bar Muscle-ups
8 ea Alternating Pistols
35 Double-unders
Gymnastics 03-13-23
Monday
Handstand Progressions
Freestanding Handstand Practice:
Rower Pike-ups
Box Pike Freestanding Lift-offs
Freestanding Hold
For Time
5-4-3-2-1
Wall Walk
10-20-30-40-50
Dumbbell Snatch
Endurance 03-13-23
Tuesday
3/14: Galpin Trio @ CRCF
BIKE :30 MAX// :60 Recovery (1:2 work to rest ratio)
(5:00 FULL Breathing + Heart-rate RECOVERY)
ROW :30 MAX // :60 Recovery (1:2 work to rest ratio
(5:00 FULL RECOVERY)
SPRINT :30 MAX // :60 Recovery (1:2 work to rest ratio)
(5:00 FULL RECOVERY)
Barbell 03-13-23
Monday
International Bench Day
A. 5 x 5 Pause Bench Press
B. 3 x 8 Barbell Bent Over Row
C. 3 x 8 Pause Dips & Pause Chin-Ups
D. 3 x 15 Barbell Rev Curls & 20 Barbell to Face Curls
Tuesday
A. 5 Sets
3 Deadlift
16 Dual Kettlebell Deadlift
30-50 Heels Elevated Bridge March
B. 3 x 10 Power Row
C. 3 x 10 GHDSU & 20 Hip Extension
Thursday
A. 12-10-5-5-5 Front Squat
B. 3 x 6ea Front Rack Step Back Lunge
C. 3 x 12 Dual DB Front Squat
D. Glute Finisher TBD\
Workout of the Day 03-13-23
Monday
Strength
30EMOM
Minute 1: 2-3 Seated Double Jump Overs
Minute 2: 3 Power Snatch
Minute 3: Rest
Tuesday
Strength
8-6-4-2 Bench Press
*superset w/ 30-50 Pull Aparts
8-6-4-2 Strict Pull-Up
*superset w/ 30-50 Band Tri Ext
Conditioning
5 Minutes, As Many Rounds as Possible
5 Pull-Ups
10 Burpees
Wednesday
Conditioning
Partners, 30:00 Row
*switch every 1:30
Max Calories
Thursday
Strength
3 x 10-15 Back Squat
3 x 20 Front Rack Reverse Lunge
Conditioning
Partner I Go, You Go, Full Rounds
3 Each
8 Dumbbell Thruster
8/10 Calorie Bike
Friday
Conditioning
5 Rounds for Time (30 Cap)
400 Meter Run
30 Double Unders
2 Rope Climbs
10 Clean & Jerks 95/65, 135/95
Saturday
Conditioning
Partner Murph
800m Run together
100 Pull-Ups
200 Push-Ups
300 Air Squats
800m Run together
*share the reps, partition as desired, 1 person works at a time
Sunday
Strength
3 Sets
8 Strict Press
12ea Single Arm Row
25 Band Hi-Pulls
Conditioning
Teams of 3
15 Minutes as Many Calories as Possible
Assault Bike