Tim 150331

Strength  (15)

Pull-Ups Day 3

In Between Sets Build to a Challenging Thruster

Conditioning

15 Min AMRAP
Row 30 Cals
20 Thurster 65
20 BARF
15 Thursters
15 BARF
10 Thrusters
10 BARF
Row Max Cals

Core Cash-Out (10)

60 Second Chinese Plank (Face-Up/Face Down)

Anthony 150331

Warmup
2x Wall Walk
2x Kick To Freestanding HS Hold
2x Freestanding Walk


Skill (10)

10 Minute EMOM

Odd: 6 Strict HSPU

Even: 25 Unbroken DUs

Technique (5)

5 Minutes To Build To A Heavy

3 RM TNG Power Clean

(5 Sets Max)

Conditioning I (25)

Every 90" For 12 Minutes

3 Power Cleans 135 - 145

10 Burpees AFAP

Core Cash-Out

60 Second Chinese Plank (Face-Up/Face Down)

Anthony 150330

Warm-up (10)

Perfect Push-up -> Spidermans -> Perfect Squat

Shoulder Heatlh (Shoulder W)

Strength & Technique (15)

Back Squat 

4 X

6 @ 70 175

1 @ 90225

Conditioning I (25)

15 Minute AMRAP

4 Sets of 5 Pistols L & R

5 Sets of 5 C2B

5 Sets of 6 Hand Release Push-Ups

Core Cash-Out

60 Second Chinese Plank (Face-Up/Face Down)

http://www.crossfitinvictus.com/blog/midline-work-to-better-your-toes-to-bar/

Anthony 150326

Warm-up (10)

Perfect Push-up -> Spidermans -> Perfect Squat

Shoulder Heatlh (Shoulder W)

Strength & Technique (15)

Hatch Press Program

1 x 5 @ 60, 95
3 x 5 @  70, 105

In Between Sets: Clean Technique

1. Clean From Toes x5 (Fast Feet, Finish in Power Position)
2. High Hang Clean x5 (Fast Feet, Must Reset)
Hang Clean x5 (Mid-Thigh, Pockets, Reception )
Clean x5 (Knees, Mid-Thigh, Pockets, Reception )

Conditioning I (25)

Every 90 Seconds For Fifteen Minutes

Heavy Power Clean 1.1 (Rest 10" Between Reps)

Rest 10 Minutes

Conditioning II

15 Min AMRAP
15 Cal Row
7 Burpee Box Jump Overs
15 Cals A.D.

Rest 2 Minutes

4 Minutes Weighted Step-ups

Cash-Out (5)

Band Stretches

Tim

Warm-up (10)

100 Single Unders Running In Place

DU Flight Simulator 10 - 20 - 30 - 40 - 30 - 20 - 10

Hip/Glute Bridge on Foam Roller

Then 2 Rounds,

7 PVC Squats Against Wall

2 Pause Pistols L & R

Strength I (30)

Starting w/ an empty barbell.

EMOM add 10lb and Clean for as long as possible.

Once you can no longer Snatch, EMOM add 10lb and Clean for as long as possible.
Once you can no longer Clean, EMOM add 10lb and Deadlift for as long as possible.

Conditioning (10 Minutes)

Mash-up

16 Minute 30 Sec On/Off

Minute 1:  Ring Dips

Minute 2:  Jumping Lunges w/ Med Ball 14

Minute 3: Dumbbell Thrusters 25

Minute 4:  A.D. Sprint

Cash-Out (5)

Band Stretches

Anthony 150324

Warm-up (10)

100 Single Unders Running In Place

DU Flight Simulator 10 - 20 - 30 - 40 - 30 - 20 - 10

Hip/Glute Bridge on Foam Roller

Then 2 Rounds,

7 PVC Squats Against Wall

2 Pause Pistols L & R

Strength I (30)

3 x 9 OHS from Rack

95, 105, 115

3 x 10 Strict TTB

Conditioning (10 Minutes)

Satan's Whiskers

3 Rounds For Time

10 C2B

10 Front Squats (From Floor) 155

10 Burpees Over the Barbell

Cash-Out (5)

Shoulder Stretches

Anthony

Warm-up (10)

50 Single Unders Running In Place

Wall Balls w/ Flyaway 10#

Partner Lax Ball Trap

Dip Stand Support Shoulder Stretch

Strength I (30)

8 Min EMOM 

2,1 Bench Press (Building)

Then 4 x 9 @ 65% (125 ~ 130)

In between Sets 21 Curls

Conditioning (10 Minutes)

For Time:

30 - 24 - 18 - 12 Jumping Lunge w/14

15 - 12 - 9 - 6 Burpees To Pull-up Bar

Cash-Out (5)

Row 750 Easy Pace

Anthony 150320

Warm-up (15)

Band Stretch: Purple

Strength I (15)

Strict Pull-Ups

Set 1: 6 

Set 2: 9

Set 3: 6

Set 4: 6

Set 5: 9

Pistol Practice

Conditioning (10 Minutes)

12:00 Min AMRAP

Ascending Ladder

Row 100 [:30, : 45, :75, :105]

Barbell Hold (200) [:10, :20, :30, :40]

Push-Ups 10 [:20,:40, :90, :120]

Cash-Out (5)

3 Rounds

:40 Wolf Press

:30 Heel Touches

Anthony 30317

Warm-up (15)

A.D. 35 Cals

Dumbell Lunge and Press

Banded Jerk

Tall Jerk

Jerk Balance

Pause Jerk

Strength I (15)

Build to a Heavy Jerk (Out of Rack)

Strength II

Perform the following sets of pull-ups to my count:

Set 1: 6

Set 2: 8

Set 3: 6 

Set 4: 6

Set 5: Max (Min 8)

Conditioning (10 Minutes)

3 Rounds For Time

Row 10 Cals

10 Shoulder to Overhead

10 Burpees

Cash-Out (5)

3 x 8 Strict TTB

Anthony 150316

Warm-up (15)

Row 350

Then

3 Rounds
50 JR (Singles, Alt Leg Single, Alt Leg)

5 PVC Hollow Rocks/Supermans

5 Reverse Burpees

Strength I (15)

8 Min EMOM 

 2 Back Squats @ 195

Technique I (10)

5 x 2 Hip to Bar Pull-ups

Conditioning (10 Minutes)
10:00 AMRAP

3 Bar Muscle-ups/5 C2B

25 Wall Balls

50 DUs

Stretch (5)

Mike Rhodes

Warm-up (15)

General

2 Rounds

5-7 Push-ups (Heart)

10 Air Squats (Hamstrings)

10 Lunges L & R

Hip Glute-Activation

5 Banded Squats

10 Shuffles R & L

5 Banded Squats

Skate Forward/Skate Backward

Leg Swings (Against Wall)

Toe Touches

Toy Soldier

Observation (10)

Take Video (4 Passes)

Pose Running Intro  (20)

Start Top Down

Mobility 

1. Foam Roll (Optional)

2. Potato Chips Drill

3. Introduce Figure 4

4. Hamstring Activation Drill

5. Hold Pose

6. Hold Pose On Plates

7. Hamstring Pull Drill

8. Fall Into Wall & Pull

Conditioning (15)
6 x 100

50%, 60%, 70%, 70% 80% 90%

Walk Back

Anthony 150311

#TBT

Warm-up (15)

Accumulate 35 Cals on Row

 Superfriend Stretch on Roller

PVC Technique

 

Strength  (30)

Starting w/ an empty barbell.  

EMOM add 10lb and Snatch for as long as possible.

Once you can no longer Snatch, EMOM add 10lb and Clean for as long as possible.
Once you can no longer Clean, EMOM add 10lb and Deadlift for as long as possible.

Conditioning (20)
3 Rounds
30" Sprint A.D.

30" Dumbbell Push Press

Ryan & Janel 150311

Warm-up (15)Accumulate 35 Cals on Row

 

Band Drills

 

3 Rounds NFT
Suitcase DL (8 R&L)
Reverse Seated Turkish Get-ups (2R&2L)
5- 10 Ring Rows

 

 

Strength I (15)
Front Squat 3 - 3 - 3 - 3 - 3

155, 165, 175, 180, 185 or

 

3 Single Leg Deadlifts + 4 Strict Single Arm Presses + 5 Windmills L & R

10 Strokes at 7 Resistance on Rower


Conditioning (20)
4 Rounds
3 Min AMRAP

3 Hang Cleans 115/3 Hang C & J 25

3 Burpees

7 Air Squats

Anthony 150310

Warm-up (15)

Row (20 Strokes)
JR (Singles, Alt Leg Single, Alt Leg)

Band Stretches (Lats)

Strength I (10)

2 x MAX Pull-Ups, Rest 5 Minutes

Strength II (15)

8 Min EMOM 

 2 Back Squats @ 185

Conditioning (20)
3 Rounds of:
1:00 ME Row (Cals)
1:00 ME Wall Balls 20/14
1:00 ME Burpees
Rest 1:00

Cash Out (5)

Rest 5
3 x 10 Strict TTB

Anthony 150309

Warm-up (15)

Accumulate 35 Cals A.D.

Foam Roll Back

Lax Ball Lats

PVC Stretches

Band Stretches

 

 

Technique & Primer (15)

 PVC/Barbell Snatch Technique

 

Primer

3 Rounds

7 Cals Rower

7 Box Jumps

7 Wall Balls

1 Snatch + 3 OHS

 

Rest 5 - 10 Minutes

Conditioning (20)
Every Three Minutes For As Long As Possible

0:00 - 3:00

2 Rounds

6 OHS @ 85

6 (4,4) PUs

 

3:00 - 6:00

2 Rounds

8 OHS @ 85

8 (5,5) PUs

 

6:00 - 9:00

2 Rounds

10 OHS @ 85

10 (5,5) PUs

Anthony & Danielle 150302

Warm-up (15)

Accumulate 35 Cals on Row or

DU Flight Simulator 10 - 60

 

 

Strength I (15)
Front Squat 3 - 3 - 3 - 3 - 3

155, 165, 175, 180, 185 or

 

3 Single Leg Deadlifts + 4 Strict Single Arm Presses + 5 Windmills L & R

10 Strokes at 7 Resistance on Rower


Conditioning (20)
5 Rounds
3 Min AMRAP

3 Hang Cleans 115/3 Hang C & J 25

3 Burpees

7 Air Squats

Ryan150301

Warm-up (15)

Accumulate 35 Cals on Rower @ 2:05

Strength I (15)
C&J

 

I.A. Pause Power Clean (Knees, Mid-Thigh, Pockets, Reception)

I.B. Drop  to Split, Jump to Split

I.C. Jerk Balance

I.D. PC + JD + FSJ

 

 

Strength II (15)

Minute 1:  KHSPU

Minute 2:  PU + C2B + H2B

Minute 3: Rest

Conditioning ~ CrossFit Specific EMOM (10)

3 Thrusters 75

4 Pull-ups

5 Burpees

 

Goal 7 - 7 - 7