CrossFit – Sun, Jul 28
CrossFit – Sun, Jul 28 SUNDAY FUNDAY (Time) FOR TIME: 3RFT 20 Air Squats 20 Burpees 20 Push Up
CrossFit – Sun, Jul 28 SUNDAY FUNDAY (Time) FOR TIME: 3RFT 20 Air Squats 20 Burpees 20 Push Up
CrossFit – Sat, Jul 27 Saturday Community WOD! (AMRAP – Rounds and Reps) 22:00 AMRAP w/ a Partner Partner A: Row Partner B: 21-15-9 Wall Ball Shots Kettlebell Swings Burpees *Partner A will row until Partner B completes 21-15-9. Once Partner B completes 21-15-9 they will swap with partner A. *Score is total rounds and
CrossFit – Fri, Jul 26 Warm-Up Warm-Up 4 ROUNDS :15 Up-Downs :15 Groiners :15 Jumping Squats :15 Push-Ups Into… 2 ROUNDS 5 Burpees Over Bar 10 PVC Pass Through 5 PVC Overhead Squat 5 PVC Snatch Balance *2nd Round perform the OHS and Snatch Balance with a barbell. Strength – All Snatch (5×2*) *Goal is
CrossFit – Thu, Jul 25 Warm-Up Warm-Up 1 ROUND 400m Run 10 Child’s Pose Single Arm Lifts 10 Dead Bugs 10 Lateral Lunges Into… 1 ROUND 300m Run 10 Scap Pull-Ups 10 Strict Sit-Ups 10 Alt. Lunges Into… 1 ROUND 200m Run 10 Ring Row 10 Plate Sit-Ups* 10 Plate Gun Hold Alt. Lunges *Holding
CrossFit – Wed, Jul 24 Warm-Up Warm-Up 2 SETS 6 Medicine Ball Kang Squat 6 Alt. Step-Ups 6 Barbell Strict Press :45 Row Into… EMOM x 5 MINUTES (:30 ON / :30 OFF) MIN 1 – Wall Ball Shots MIN 2 – Barbell Deadlifts MIN 3 – Box Jumps MIN 4 – Barbell Push Press
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
