Aug 14, 2016
Strength
4 Sets:
- Close Grip Bench Press x 8 @ 75-80%
- Supinated Grip Weighted Pull Up x 8 @ 75-80%
Rest 60-90 seconds between exercises.
20X0 tempo for both exercises.
Conditioning
In 18:00, complete as many rounds as possible of:
- 25 Push Ups
- 20 Ring Rows
- 15 Calorie Row
Work to rest ratio is 2:1. If the first round takes 3:00, you will rest 1:30.
Optional Independent Work
In 12:00, complete as many rounds as possible of:
- 25m Kettlebell Front Rack Carry
- 20 Medicine Ball Cleans
- 15 Calorie Assault Bike
Work to rest ratio is 2:1. If the first round takes 3:00, you will rest 1:30.
Aug 12, 2016
0845 Weightlifting
1000 CrossFit
With a partner, complete as many rounds as possible in 25:00 of:
- 20 Goblet Step Ups (16″/20″)
- 15 Strict Pull Ups
- 10 Burpees
At 0:00, 5:00, 10:00, 15:00, and 20:00 both partners run 400m together. All other work is OPWAAT.
Aug 11, 2016
Strength
Back Squat
Performance:
Fitness:
Rest 1:30 – 2:00
Conditioning
In 12:00, climb the ladder, adding 3 reps every round:
- Dumbbell Thrusters (35/25)
- Box Jump (24/20)
- Calorie Bike or Row
Optional Independent Work
5 Sets:
- 3 Hang Power Cleans @ 75-80%
3 Sets:
- 8-12 Single Leg Calf Raises
- 12 Tall Box Step Ups per leg
- 6-10 Glute-Ham Raises
Aug 10, 2016
Strength
Every minute, on the minute, for 10:00, alternate between:
- 3-5 Wall Facing Handstand Push Ups with a 1s pause in the tripod
- 5 Strict Chest to Ring Pull Ups with a 1s pause at the top and bottom
Conditioning
Every minute, on the minute, for 20:00, alternate between:
- 3-5 Dips on boxes with 1s pause in the bottom
- 3 Muscle Up Transition Drills
- 5 Jump to Ring Support with 1-2s pause in support position
- 3-5 Kipping pull Ups with 1s pause at the top
Scaling Options
- Dips with feet on the floor
- Ring Row with 1s pause at the chest
- Extended Arm support on boxes
- Kip Swing
Optional Independent Work
3 Sets:
- 8-12 Sidelying Dumbbell External Rotations
- 18 Dumbbell Overhead Tricep Extensions @ 30X0
- 3 Turkish Get-Ups each side
Aug 9, 2016
Strength
Deadlift
Performance:
20X0 tempo
Fitness:
20X0 tempo
Conditioning
2 Sets:
In 7:00, climb the ladder, increasing by 3 reps every round:
- Calorie Row
- Burpees over the Rower
Rest 2:00
Optional Independent Work
5 Sets:
- 3 Hang Power Snatch @ >80%
2 Sets:
In 7:00, climb the ladder, increasing by 3 reps every round:
- Calories on the Assault Bike
- Box Jumps with step down (24/20)
Rest 2:00
