Tuesday June 25th, 2013

CoreFit:

4 sets of:
A1. Russian Kettlebell Swings x 15 reps.  Explosive!
Rest 45 seconds
A2. Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
A3. Dumbbell Walking Lunge x 20 steps @ 1010
Rest 45 seconds

+

5 minute AMRAP in teams of 3. Prowler stays moving the entire time. After you push the prowler, immediately perform your 6 DB thrusters. Team score is total DB thrusters at conclusion of 5 minutes. 

Prowler push- unloaded - length of driveway

6 DB thrusters - light

rest 7-10 minutes

5 minute AMRAP in teams of 3- same format as above. Score is burpees. 

row 100m all out 

6 burpees

CrossFit

5 sets of:
Hang Clean x 3 reps.  Take from high hang. No downward portion before initiating the pull. focus on getting under bar.  These are full squats. do not receive it high. If you can't get under it and squat it up, lower the load until you can.

Rest 2 minutes between sets.


AMRAP in 10 minutes:
115/75 lb Ground to Overhead x 3 reps ----may use snatch or CJ.
Ring Dips x 6 reps
Toes to Bar x 9 reps

Monday June 24th, 2013

CoreFit:

4 sets of:
A1. Goblet Squat x 8-10 reps @ 3010

For those that have demonstrated proficiency in squatting and wish to utilize Front squat you may do so. Use protocol from A1. Then complete A2 and A3 from CoreFit:
Rest 30 seconds
A2. Pull-Up negatives  3-5 reps.  5 seconds lowering from top of pull-up.
Rest 30 seconds
A3. Lateral Lunge x 8 reps each leg.  Load this in any manner.  (BB,DB,KB)
Rest 30 seconds

+

3 sets for total reps of:
Push-ups x 30 seconds
Rest 30 seconds
Sit-Ups x 30 seconds
Rest 30 seconds
Burpees x 30 seconds
Rest 30 seconds

CrossFit:

3 sets of:
A1. Front Squat x 4-6 reps @ 41X1.  Pay attention to tempo.  This is more important than the load. 6 reps at the proper tempo should take ~42s.
Rest 2 minutes
A2. Weighted Pull-Ups x 2-3 reps @ 2110
Rest 2 minutes

+

5 RFT :
Wall Ball x 15 reps
Pull-Ups x 15 reps --scale to 10 reps if you can't get your first set unbroken.
Rest 60 seconds

Saturday June 22nd, 2013

Somebody turns 23 today so :

2 rounds for time:
23 wall balls
23 pull-ups
23 walking lunges
23 burpees
23 calories on Airdyne

Can anyone go sub 10 minutes?

Friday June 21st, 2013

CoreFit and CrossFit :

A. 10 minutes to practice a skill you want to master.

B. 15 minutes to make up strength work missed earlier in week.  If you made all sessions, work on squat cleans.  1 moderate rep per minute for 10 minutes.


In teams of two, partners alternate full rounds to complete five rounds each of:
500 Meter Row
Dumbbell Man-Makers x 10 reps

Thursday June 20th, 2013

CoreFit:

4 sets of:
A1. Kettlebell Swings x 20 reps
Rest 45 seconds
A2. Broad Jump x 4-6 reps
Rest 45 seconds
A3. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds

5 sets of:
Dumbbell Push Press x 10 reps
Box Jump -step down x 10 reps
Rest 60 seconds

CrossFit

5 sets of:
A1. Hang Snatch + Snatch -----use full squat for both.  If you receive it high, immediately ride it down..
Rest 20 seconds
A2. Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes

+

For time:
400 Meter Run
Burpees x 10 reps
Pull-Ups x 15 reps
95/65 lb Overhead Squats x 20 reps
Pull-Ups x 15 reps
Burpees x 10 reps
400 Meter Run

Wednesday June 19th, 2013

CoreFit:

4 sets of:
A1. Back Squat x 8-10 reps @ 30X0 ----0 at the top. Use proper weight
Rest 45 seconds
A2. Pull-Ups x 8-10 reps --least assistance possible to get the reps.
Rest 45 seconds 

A3. Hollow Rocks 30-45 seconds

Rest 45 seconds

+

AMRAP in 6 minutes: 

Burpees x 5 reps
Bear Crawl x 20 yards
Burpees x 5 reps
Walking Lunge x 20 steps

CrossFit:

8 sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

+
Complete as many rounds and reps as possible in 6 minutes of:
125/85 lb Thrusters x 3 reps
Pull-Ups x 6 reps
55/35 lb Kettlebell Swings x 9 reps

Tuesday June 18th, 2013

CoreFit:
4 sets of:
A1. Dumbbell Shoulder Press x 10-12 reps @ 2011
Rest 45 seconds
A2. Alternating Forward Lunge x 10 reps each leg @ 1010
Rest 45 seconds
A3. Prone Plank Hold x 45 seconds
Rest 45 seconds

+

3 rounds for time of:
15 push-ups
400 Meter Run

CrossFit :

4 sets of:
A1. Push Press x 3-5 reps
Rest 2 minutes
A2. L-Sit ----accumulate 10s
Rest 2 minutes

+

8 minute AMRAP

10 box jumps- step down

10 push-ups

10 ring dips

Monday June 17th, 2013

CoreFit :
4 sets of:
A1. Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
A2. Russian Step-Ups x 10 reps per leg
Rest 45 seconds
A3. Dumbbell Push Press x 8-10 reps
Rest 45 seconds

+

On the minute, every minute, for 10 minutes:
Heavy Kettlebell Swings x 6 reps
Burpees x 6 reps

CrossFit:

Clean Grip Deadlift  3,3,2,2,1,1 --rest 3-4 minutes between.  No maxing. All reps should be solid.

+

Using 85% of todays heaviest single, complete the following on the minute, every minute, for 10 minutes:
Deadlift x 3 reps
Burpees x 6 reps

Saturday June 15th, 2013

In teams of two, one working at a time , complete as fast as possible:

100 Pull-Ups
200 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball Shots
200 Meter Farmer’s Carry
100 Burpee Box Jumps
200 Meter Farmer’s Carry

Friday June 14th, 2013

CoreFit and CrossFit

Partner workout --

8 rounds for time --1 partner works at a time and completes a whole round.  Each athlete completes 4 rounds. 

Row 200 Meters
Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm
Goblet Squats x 10 reps
Run 400 Meters