Barbell 09-25-23
Monday
Warm-Up: 3x 10 Ring Row & 10 Push-Ups
A. 10 x 3 Speed Bench Press (same weight as last week, add more chains or bands) Go EMOM.
B. 3 x 5 Bent Over Row
C. 3 x 5 DB Bench Press
D. 3 x 5 Pull-Up
E. Finisher
Tuesday
Warm-Up:
A. 10 x 2 Speed Back Squat (same weight as last week, add more chains or bands) Go EMOM.
B. 3 x 5 Front Squat
C. 3 x 5 Sumo Deadlift
D. Finisher of walking lunges
Thursday
Warm-Up:
A. 10 x 1 Speed Deadlift (same weight as last week, add more chains or bands) Go EMOM.
B. 3 x 3 Deficit Deadlift
C. 3 x 5 Deficit Pendlay Row
D. 3 x 12ea Single Leg Landmind RDL
E. Finisher of glute bridges
Workouts of the Day 09-25-23
Monday
Strength:
10 Minutes, Every Minute
1-3 Power Cleans
*build up to workout weight
Conditioning:
20:00 As Many Rounds as Possible
Partner I go You go Full Rounds
5 Ball Squats 14/10#
3 Sprawl
1 Power Clean 115/75#
Competitor:
20:00 As Many Rounds as Possible
Partner I go You go Full Rounds
5 Wallballs 30/20
3 Handstand Push-Up
1 Power Clean 225/155#
Tuesday
Strength
10-8-6-4
Strict Pull-Up
Conditioning
Break up however you choose (1 person works at a time)
2 Rounds
50 Ring Row or Weighted Pull Up 35/25
60 Calorie Bike
70 Single Arm Snatch 40/30, 60/45
Wednesday
Conditioning
30 Minutes, As Many Rounds as Possible
Partners Share Reps & Run together
300 Meter Run
2 Rope Climbs
15 Push-Ups
100 Jump Rope / Double Unders
Thursday
Strength
10-8-6-4-2
Box Squat
Conditioning
12:00 Max Distance
Partners, I Go, You Go
250 Meter Row
Friday
Conditioning
Partners Alternate Movements
10 Total Rounds
200 Meter Run
15 Toes to Bar
12 Box Jump Overs 24/20
15/12 Calorie Bike
20 Squats w/ Wallball 30/20
Saturday
Conditioning
Partners
Alternate Movements
21:00 As Many Rounds as Possible
18 Step-Ups 40/30, P2 Hollow
15 Push Press P2 Bottom Squat Hold
12 Renegade Rows P2 Bar Hang
Sunday
Strength
3 Supersets
10ea Curtsy Step Down
8ea KB Windmill
3 Supersets
8ea SL Single Arm RDL
8ea Single Arm Ring Row
Conditioning
2 Rounds
30 Turkish Get-Up G/Y
300 Meter Suitcase Carry
Barbell 10-02-23
Monday
Warm-Up: 3x 10 Ring Row & 10 Push-Ups
A. 10 x 3 Speed Bench Press (heavier than last week, less chains or bands) Go EMOM.
B. 3 x 12 Bent Over Row
C. 3 x 12 DB Bench Press
D. 3 x 12 Pull-Up
E. Finisher
Tuesday
Warm-Up:
A. 10 x 2 Speed Back Squat (heavier than last week, less chains or bands) Go EMOM.
B. 3 x 12 Front Squat
C. 3 x 12 Sumo Deadlift
D. Finisher of walking lunges
Thursday
Warm-Up:
A. 10 x 1 Speed Deadlift (heavier than last week, less chains or bands) Go EMOM.
B. 3 x 8 Deficit Deadlift
C. 3 x 8 Deficit Pendlay Row
D. 3 x 12ea Single Leg Landmind RDL
E. Finisher of glute bridges
Gymnastics 09-18-23
Monday
CrossFit Open 18.3ish
2 Rounds for time 14:00 Cap
25 Double-unders
20 Overhead Squats
50 Double-unders
12 Ring Muscle-ups
75 Double-unders
20 Dumbbell Snatches
100 Double-unders
12 Bar Muscle-ups
Workouts of the Day 09-18-23
Monday
Strength
15:00 to Build up:
2 Squat Clean + 2 Front Squat
Conditioning
15-12-9
Squat Clean 135/95
Lateral Burpee over Bar
Tuesday
Conditioning
"Nate"
20 Minues, As Many Rounds as Possible
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings R/G
Wednesday
Conditioning
1 Round
100 Meter DB Walking Lunge 50/35
75 Single Arm Devil's Press
50 Dumbbell Squats
*500 before and after each
Thursday
Conditioning
Row
1200m - 1000m - 800m - 600m - 400m - 200m
Work : Rest ratio of 1:1
Friday
"Kevin"
3 Rounds :
32 Deadlift 185/125
32 Alternating Hanging Hip Touches
800 Meter Running Farmer's Carry, 15/10 dumbbells
In memory of Navy Special Warfare Operator 1st Class Kevin Ebbert.
Saturday
Conditioning
Partners Share Reps
23 Minutes, As Many Rounds as Possible
60 Calorie Row
50 DBall Cleans
40 Burpees
Sunday
Strength
5 x 5 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 Bike
Endurance 09-18-23
Tuesday
Mystery Run & Fun @ CRCF
Just show up...run and come back to do whatever "fun" is noted on the whiteboard!
Barbell 09-18-23
Monday
Warm-Up: 3x 10 Ring Row & 10 Push-Ups
A. 10 x 3 Speed Bench Press (same weight as last week, add more chains or bands) Go EMOM.
B. 3 x 8 Bent Over Row
C. 3 x 8 DB Bench Press
D. 3 x 8 Pull-Up
E. Finisher
Tuesday
Warm-Up:
A. 10 x 2 Speed Back Squat (same weight as last week, add more chains or bands) Go EMOM.
B. 3 x 8 Front Squat
C. 3 x 8 Sumo Deadlift
D. Finisher of walking lunges
Thursday
Warm-Up:
A. 10 x 1 Speed Deadlift (same weight as last week, add more chains or bands) Go EMOM.
B. 3 x 5 Deficit Deadlift
C. 3 x 5 Deficit Pendlay Row
D. 3 x 12ea Single Leg Landmind RDL
E. Finisher of glute bridges
Workout of the Day 09-11-23
Monday
9/11 Tribute Workout
Heroes of 9-11
Run 2 Miles
23 Muscle-Ups
343 Air Squats
37 Deadlift 1.5x/1x bodyweight
2,996m Row/Ski / 4 mile bike / 2 mile run
Tuesday
Strength
12 Minutes, Every Minute on the Minute
M1: 8 Pause Ring Dips
M2: 0:20 Star Plank ea.
M3: 10 Triple Unders
Conditioning
7 Minutes, As Many Rounds as Possible
60 Double Unders
5 Knees to Elbow
4 Pull-Ups
3 Pull-Overs
Wednesday
Conditioning
10 Squat Clean Thruster 135/95
15 Clean & Jerk
20 Front Squat
30 Hang Power Clean
20 Front Squat
15 Clean & Jerk
10 Squat Clean Thruster
*300 Meter Run before and after each
Thursday
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
Friday
Conditioning
Teams of 3
30 Minutes, As Many Rounds as Possible
300 Meter Farmers Carry R/G
21 Legless Rope Climbs
150 Calorie Bike
90 Burpees
Saturday
"Jennifer"
26 Minutes, As Many Rounds as Possible
10 Pull-Ups
15 Kettlebell Swings G/Y
20 Box Jump 24/20
In memory of Canadian 1st Class Constable Jennifer Kovach.
Sunday
Strength
3 Supersets
8-10ea SA HK Press
8-10ea Cossack Squat
3 Supersets
8-10ea Lawnmower Row
20 KB Russian Twists
heavier than last week
Conditioning
In remaining time, build up to a heavy 2 Rep Max Turkish Get-Up each side
Barbell 09-11-23
Monday
Warm-Up: 3x 10 Ring Row & 10 Push-Ups
A. 10 x 3 Speed Bench Press (add chains or bands) emphasis on SPEED. Should be less than 50% of 1RM weight. Go EMOM.
B. 3 x 12 Bent Over Row
C. 3 x 12 DB Bench Press
D. 3 x 12 Pull-Up
E. Finisher
Tuesday
Warm-Up:
A. 10 x 2 Speed Back Squat (add chains or bands) emphasis on SPEED. Should be less than 50% of 1RM. Go EMOM.
B. 3 x 12 Front Squat
C. 3 x 12 Sumo Deadlift
D. Finisher of walking lunges
Thursday
Warm-Up:
A. 10 x 1 Speed Deadlift (add chains or bands) emphasis on SPEED. Should be less than 50% of 1RM. Go EMOM.
B. 3 x 8 Deficit Deadlift
C. 3 x 8 Deficit Pendlay Row
D. 3 x 12ea Single Leg Landmind RDL
E. Finisher of glute bridges
Endurance 09-04-23
Tuesday
9/5 - @ The BOUND BROOK High School TRACK
8 Rounds For Time..
100m Sprint
100m Walking Lunges
100m Sprint
100m Walking Lunges
400m Jog