Anthony & Danielle 150831

WARMUP (10)

Row 500m

2 Rounds

5 Horizontal Ring Rows/5 Hips to Rings

7 Deadlifts 135/75

9 Box Jumps

MOBILITY (10)

Traps

CONDITIONING (40)

Against a 40 Minute Clock

0:00 - 10:00

Run 800m

Then

15/10 Strict Pull-ups

30/20 Push-ups

45/30 Air Squats

10:00 - 20:00

Run 800m

Then 3/2 Rounds

5 Pull-Ups

10 Push-ups

15 Air Squats

20:00 - 30:00

Run 800m

Then 3/2 Rounds

5 Pull-ups

5 Push-ups

15 Air Squats

5 Push-ups

30:00 - 40:00

1 Round

5 Pull-ups

10 Push-ups

 45/30 Air Squats

2/1 Rounds

5 Pull-ups

10 Push-ups

Then Run 800m

Anthony 150828

WARMUP (10)

2 Rounds

Row 300

5 KB Squats

5 Goat Bag Swings

5 Inverted KB Press L&R

MOBILITY (5)

Traps

SKILLS (20)

3 Clean Deadlifts (165 - 185)

5 Kipping Ring Rows/5 Hip to Rings (Superset)

Bench Press 8x130, 8x140, 6x160, 6x170

CONDITIONING (21)

4 Rounds For Time:

Row 400m

10 OHS 105

10 Pull-Ups

Anthony & Danielle 150826

WARMUP (10)

2 Rounds

Jog #3

5 Front Squats

5 Strict Press

5 Good Mornings

5 Strict Leg Deadlifts

MOBILITY (5)

Rack Position

BARBELL CONDITIONING (20)

Power Clean (115/50)

10 - 10 - 10 

*In between Sets

Max Effort Ball Up On Dip Stand

GYMNASTICS PULLING (10)

EMOM 5
10/7 Strict Ring Rows

CONDITIONING (21)

Every Minute For 6 Minutes

Minute 1:  15/12 Cals

Minute 2:  6 Burpee Box Jump Overs

Minute 3: 10 KB Walking Lunges

Rest 3 Minutes

Then 3 Rounds For Time

Anthony & Danielle 150825

WARMUP (10)

 2 Rounds

10 Push-Ups

30/20 DUs

10 Light Wall Balls

10 Barbell Good Mornings

MOBILITY (5)

Spiderman

STRENGTH (20)

Front Squat (205/120)

1 x 8 @ 85/50

1 x 5 @ 130/72

1 x 3 @ 150/85

1 x 1 @ 170/95

1 x 1 @ 195/110

1 x 1 @ 215/120

3 x 5 @ 0.85 of Today's 1 RM

METCON (10)

Every 4 Minutes For 12 Minutes

30 DUs

20 Wall Balls

10 TTB

CASH-OUT (15)

40/25 Push-ups

Rest 2 Minutes

30/20 Push-ups

Rest 90"

20/15 Push-ups

Rest 60"

20/10 Push-ups

Rest 30"

10/5 Push-ups

Anthony & Danielle 150824

WARMUP (10)

Row 500/400m

A.D. 1, 3/4 Miles

Run 4 Laps

MOBILITY (5)

Hamstrings & Hips

METCON (20)

"Kettlebells for Kids"

9 Min AMRAP

9 Swings 53/35

9 Burpees

9 Swings 53/35

9 Burpees

CASH-OUT (21)

Every 4 Minutes For 12 Minutes

Row 200m

10 Chinups

Ryan 150823

WARMUP (10)

 

MOBILITY (5)

Ankles & Calves, Shoulders

 

TECHNIQUE (20)

Headstand to Forward Roll

Headstand to Handstand to Forward Roll

Headstand to Handstand to Piorrette

 

Handstand Shoulder Shrugs

Handstand Shoulder Taps

Handstand Lateral Wall Walk

 

Kick to Freestanding Handstand

Assisted Freestanding Handstand Walk

CONDITIONING (21)

50 - 40 - 30 - 20 -10 DUs

10 - 8 - 6 - 4 -2 Pistols

 

5 Deficit HSPUs

Walking Barbell Lunge 75 Across Gym

6 Strict HSPUs

Walking Barbell Lunge 95 Across Gym

7 Kipping

Walking Barbell Lunge 115 Across Gym

Erica 082215

Friday (G_Volume Accumulation_I):

PART I:  Ring Pull-ups to Sternum

2 - 2 - 2 - 2 - 2 (Add weight if possible)

🎥 Film 3rd Set for Virtuosity🎥 

PART II:  Ring Dips

3 - 3 - 3 - 3 - 3 (Start each set from the bottom position, on knee if necessary, and reset every rep.)

🎥 Film 3rd Set for Virtuosity🎥 

Anthony & Danielle 150821

WARMUP (10)

2 Rounds

??

??

MOBILITY (5)

Hamstrings

STRENGTH (20)

Deadlift

10 - 8 - 6 - 4

*10 Strict TTB on Rope In Between Sets

CONDITIONING (21)

A.  For Time 50 Cals on Assault Bike

B. 10 Rounds

1 Atlas Stone to Shoulder

100m Sprint 

10/5 Push-Ups

Erica 150821

Carl Paoli Bar Muscle Up Progression 1

Friday (G_Max Effort_II):

PART I:  Bar Muscle-Up Progression

Practice For 15 Minutes: (🎥 0:59) 
Find a max set of Chest to Bar Pull-ups, drop the rep count by 1 or 2 and practice for remainder of time.

Emphasis on ripping the elbows back
It may be best to start with a chin over the bar and progress to C2B as set continues

🎥 Film one Set for Virtuosity🎥 

PART II:  Hollow-Body Strength

100 Hollow-Rocks ASAP*

*Every time you break 10 weighted GHD hip extensions.

As slow as possible;

Anthony & Danielle 150820

WARMUP (10)

2 Rounds

A.D. 0.5 Miles

6 Windmills R & L

6 Bulgarian Split Squats R & L

MOBILITY (5)

Wall Angels

STRENGTH (20)

Strict Press

5 - 5 - 5 - 5 - 5

*In between Sets

1 Minute Weighted Plank 45/25

CONDITIONING (21)

Every Minute For 21 Minutes

Minute 1:  6 Burpees + 2 MU/6 Pull-ups

Minute 2:  15 KBS 53/35

Minute 3: 10 Pistols/12 OHS Walking Lunges 45

*3 Minute Rest at 9:00

Erica 150820

Strict Ring Dip with Carl Paoli

Thursday (G_Strength_II):

PART I:  Strict Pull-ups (68D5)

Every 2 Minutes For 10 Minutes

3, 4, 3, 3, Max

Hold a peanut between feet;

Hips in modest Flexion the entire time;

Nose grazes pull-up bar; and,

Pull over bar so that chin could rest on top if necessary.

🎥Film final set for virtuosity🎥

PART II:  Bench Press (HBW1D2)

1 x 10 @ 60 = 70

1 x 8 @ 70 = 75

1 x 8 @ 75 = 80

1 x 8 @ 80 = 85

Bar should pause on chest, no bounce.  

Maintain clean width grip and elbows locked in.

PART III:  Ring Dip Hold
🎥Refer to video🎥

5 x 1 Ring dip negative + hold the bottom of dip.

Lower as slow as physically possibly (🎥1:35).

Never let the rings come out.

Aim for 10 second hold in bottom position.

Maintain hollow body throughout.

🎥Film third set for virtuosity🎥

PART IV:  Exercise
✏Write out and post to comments your next Ring Dip Hold exercise

Danielle 150819

OLY (20)

Back EMOM For 10 Minutes,

 Starting with 90, 100, 110...

Then,

1 Power Position Clean +

1 Hang Clean

CONDITIONING (15)

42 DU
21 Power Cleans 55
3 Rope Climbs
30 DUs
15 Power Cleans
2 Rope Climbs
18 DUs
9 Power Cleans
1 Rope Climbs

Erica 150818"

CFJ_LeoMuscleUp ~ CrossFit Journal

Tuesday (G_Max Effort_I):

PART I:  Banded Strict Muscle-up Progression

Practice For 15 Minutes: (🎥 1:30) [CFJ_LeoMuscleUp]
Find a max set, drop the rep count by 1 or 2 and practice for remainder of time.

PART II:  Muscle-up Negative

7 X 1

Start with a 30 inch box and red matt on floor;

Pause in the bottom of dip; 

As you lean back maintain L-seat position with legs; and,

Lower as slowly as possible.

🎥 Film 3rd Set for Virtuosity🎥 

Danielle 150817

OLY (20)

OHS EMOM For 10 Minutes,

 Starting with Ladies Bar

Then,

1 Power Position (May Dip) Snatch +

1 Hang Snatch +

1 OHS

CONDITIONING (15)

3 Rounds FGB

1 Minute Wall Balls

1 Minute Box Jumps

1 Minute Push Press 

1 Minute Row For Calories

1 Minute Rest

Erica 150817 "Just Because You're Shaking Doesn't Mean You're Sucking"

L-Seat Progression Pt. 1 ~ Gymnastics WOD

Monday (G_Strength_I):

PART I:  Bench Press (HBW1D1)

1 x 10 @ 60 = 70

1 x 8 @ 70 = 80

1 x 6 @ 75 = 85

1 x 4 @ 80 = 92 

Bar should pause on chest, no bounce.  

Maintain clean width grip and elbows locked in.

PART II:  Strict Pull-ups (68D4)

Every 2 Minutes For 10 Minutes

3, 4, 3, 3, Max

Hold a peanut between feet;

Hips in modest Flexion the entire time;

Nose grazes pull-up bar; and,

Pull over bar so that chin could rest on top if necessary.

🎥Film  final set for virtuosity🎥

PART III:  L-Sit Progression (68D4)

Refer to  video

For 10 Minutes Practice L-Sit Variations

Goal I:  Hold Tuck Position For 20 - 30 Seconds (🎥1:30)  [Hips must pass through arms];

Goal II:  Pistol Tuck Variations (R & L)  For 20 - 30 Seconds (🎥0:30); and,

Goal III:  True L-Sit For 5, 10, 15 Seconds.

🎥Film final set for virtuosity🎥


PART IV:  Exercise
✏Write out and post to comments your next 10 Min L-Sit Progression exercise

Bill & Kailee

WARMUP (10): 

Agility Ladder Drills
1. Bunny Hop (2) Feet, Then R & L [Hot Ground, No Heel Contact]
[Straight Up and Down, Don't Lean or Build Momentum]
2. Lateral Bunny Hop (2) Feet, Then R & L [Strengthen MCL & ACL]
3.  Icky Shuffle [1, 2, "Step Up"]
4.  Crossover Shuffle [Hip Change Movement]
5.  Lateral Shuffle [Tap and Back]
6.  Out and Up [Balls of Feet, Hips Over Rung, All in the Hips]
7. Skier [Hips 45, Arms 90, Hip Change in Air]
8. 2 Forward Bunny Hops 1 Back
9. Step-In, Step-Out

STRENGTH (20)

Seated Box Jumps x 5

Hang Cleans x 3

Split Jerk x 1

CONDITIONING (15)

25 Min EMOM

Min 1:  1 Prowler Push

Min 2:  15 Jumping Lunges

Min 3: 12 Weighted Step-ups

Min 4: 5 Push-ups + 5 Burpees

Min 5:  Rest

STRETCH (10)

Shoulders

https://www.youtube.com/results?search_query=seated+box+jump

https://www.youtube.com/watch?v=oxjC-0yuSHM

Anthony & Danielle 1508014

WARMUP (10): 

2 Rounds

1 Lap

10 Med-Ball Cleans

10 Med Ball Lunges

STRENGTH (20)

4 Rounds

25" L-Sit

3 Heavy Clean & Jerks

CONDITIONING (15)

21 Thrusters 75/45

Run 1 Lap

21 Overhead Squats

Run 1 Lap

21 Thrusters

STRETCH (10)

Shoulders