AHHHHHHH it is the 1st of October, weather is changing, and it is going to be a great fall leading into the winter!
Warm up:
Yup yup, the same 10 minutes still to get through it
Stabilizer:
5 minutes max effort elevated side plank
Strength:
Finishing the max cycle with a BIG BENCH PRESS PR
1 rep max
Metcon:
2-4-6-8-10-12-14-16-18
Push ups - plyo
18-16-14-12-10-8-6-4-2
Kettlebell snatch
Wednesday, September 30, 2015
Wednesday 30, September 2015
Holy SH#% the PR's this week have been insane!!!!
Today alone, we had CeCe squat 2x body weight, Jason hit a 7.5kg on his squat, Parneeth had a 20kg PR on his back squat, and then we had Coach Markus who hit a huge and easy in my opinion 190kg back squat today!
Warm up:
Same as Monday and Tuesday 10 minute time limit
Stabilizer:
5 minute max effort hollow rocks
Strength:
1 rep max
Back Squats
Metcon:
"Annie Swings" - I love anything Annie!!!
50-40-30-20-10
Double unders
Sit ups
KB swings 24/16kg
Today alone, we had CeCe squat 2x body weight, Jason hit a 7.5kg on his squat, Parneeth had a 20kg PR on his back squat, and then we had Coach Markus who hit a huge and easy in my opinion 190kg back squat today!
Warm up:
Same as Monday and Tuesday 10 minute time limit
Stabilizer:
5 minute max effort hollow rocks
Strength:
1 rep max
Back Squats
Metcon:
"Annie Swings" - I love anything Annie!!!
50-40-30-20-10
Double unders
Sit ups
KB swings 24/16kg
Tuesday, September 29, 2015
Tuesday 29, September 2015
Warm up:
10 minutes to complete
500m row
Down and back on al mobility movements
Inch worms
Butt kickers
500m row
High knees
Duck walk
Stabilizer:
5 min max effort
V-twists
Strength:
Strict press
1 max rep this week
Metcon:
3x
400m run
7 sumo deadlifts 60/42.5
14 push press 60/42.5
21 burpees
15 minute time limit
10 minutes to complete
500m row
Down and back on al mobility movements
Inch worms
Butt kickers
500m row
High knees
Duck walk
Stabilizer:
5 min max effort
V-twists
Strength:
Strict press
1 max rep this week
Metcon:
3x
400m run
7 sumo deadlifts 60/42.5
14 push press 60/42.5
21 burpees
15 minute time limit
Monday, September 28, 2015
Monday 28, September 2015
Bringing an end to our month of "Fran" this week, also a new 1 rep max week for our lifts, and setting up our new cycle of strength, technique, skill and conditioning.
A goal setting/survey/questionnaire is headed your way in the next few days, please be on the look for this and get it back to Derek and I so that we can schedule and sit down with you in the next month and lay out a plan for you individually to get you to the goals you want to see happen.
A few changes this week with the format of class - we are on a TIME frame :-)
Warm up: to be completed by 10 after class starts
500m row easy
2 passes (down and back)
inch worms
butt kickers
500m row medium
2 passes (down and back)
high knees
duck walks
500m row fast/hard
Stabilizer: to be completed by 15 after class starts
5 minute max effort ab mat sit ups
Strength:
Warm up 5-5-5 LIGHT
5 at 60% of your old max
3 at 70% of your old max
3 at 80%
2 at 90%
1 at 95%
1 at 100%
1 at NEW MAX
Deadlifts
Metcon:
"Fran"
21-15-9
Thrusters 42.5/30kg
Pull ups
A goal setting/survey/questionnaire is headed your way in the next few days, please be on the look for this and get it back to Derek and I so that we can schedule and sit down with you in the next month and lay out a plan for you individually to get you to the goals you want to see happen.
A few changes this week with the format of class - we are on a TIME frame :-)
Warm up: to be completed by 10 after class starts
500m row easy
2 passes (down and back)
inch worms
butt kickers
500m row medium
2 passes (down and back)
high knees
duck walks
500m row fast/hard
Stabilizer: to be completed by 15 after class starts
5 minute max effort ab mat sit ups
Strength:
Warm up 5-5-5 LIGHT
5 at 60% of your old max
3 at 70% of your old max
3 at 80%
2 at 90%
1 at 95%
1 at 100%
1 at NEW MAX
Deadlifts
Metcon:
"Fran"
21-15-9
Thrusters 42.5/30kg
Pull ups
Friday 25, September 2015
Warm up:
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
50 v-twists
Strength:
15 minutes to work on Snatch
Metcon:
EMOM 12 minutes
2 deadlifts
2 hang cleans
2 power cleans
*weight is 60% of your Power clean max
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
50 v-twists
Strength:
15 minutes to work on Snatch
Metcon:
EMOM 12 minutes
2 deadlifts
2 hang cleans
2 power cleans
*weight is 60% of your Power clean max
Thursday, September 24, 2015
October 1st 2015 SCHEDULE CHANGES
HEY GUYS
AS OF OCTOBER 1ST, 2015
THE 10AM MONDAY-FRIDAY CLASS WILL BE CANCELED, AND THE TIME FOR THAT CLASS WILL NOW BE 12:15PM MONDAY-FRIDAY
So, one more time
10-1-15
10am class - CANCELED
12:15 class - OPEN
This is to help accommodate all the college students, and work peeps that can only get in here on lunch.
There is now 1 shower stall open as well for your use. Ask your coach about it :-)
This new class can be attended as a regular hour long BBCF style class, or you can come in do your warm up and then strength, or warm up and then metcon only also.
See you at NOON!!!
AS OF OCTOBER 1ST, 2015
THE 10AM MONDAY-FRIDAY CLASS WILL BE CANCELED, AND THE TIME FOR THAT CLASS WILL NOW BE 12:15PM MONDAY-FRIDAY
So, one more time
10-1-15
10am class - CANCELED
12:15 class - OPEN
This is to help accommodate all the college students, and work peeps that can only get in here on lunch.
There is now 1 shower stall open as well for your use. Ask your coach about it :-)
This new class can be attended as a regular hour long BBCF style class, or you can come in do your warm up and then strength, or warm up and then metcon only also.
See you at NOON!!!
Thursday 24, September 2015
Warm up:
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
3x25
Hollow rocks
Strength:
Back squats
12-10-8 warm up
3-3-2-1-1-1
Metcon:
12 min AMRAP
10 ring push ups
25 KB swings 32/24kg
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
3x25
Hollow rocks
Strength:
Back squats
12-10-8 warm up
3-3-2-1-1-1
Metcon:
12 min AMRAP
10 ring push ups
25 KB swings 32/24kg
Wednesday 23, September 2015
Warm up:
Running and some body weight :-0
Stabilizer:
4x
1 min handstand hold - you're thinking right now that isn't a stabilizer move... Well kick yourself upside down and hold it for 60 seconds and tell me what part of your stabilizer/core you are not using
Strength:
Strict press
12-10-8 warm up
3-3-2-1-1-1
Metcon:
"Viking Fran"
1000m row
21 thrusters 42.5/30kg
21 pull ups
750m row
15 thrusters
15 pull ups
500m row
9 thrusters
9 pull ups
Sadly today was Obinna official last day at BBCF. We will miss, love you, and know we will be trading off Vegas, Reno trips to see each other.
Running and some body weight :-0
Stabilizer:
4x
1 min handstand hold - you're thinking right now that isn't a stabilizer move... Well kick yourself upside down and hold it for 60 seconds and tell me what part of your stabilizer/core you are not using
Strength:
Strict press
12-10-8 warm up
3-3-2-1-1-1
Metcon:
"Viking Fran"
1000m row
21 thrusters 42.5/30kg
21 pull ups
750m row
15 thrusters
15 pull ups
500m row
9 thrusters
9 pull ups
Sadly today was Obinna official last day at BBCF. We will miss, love you, and know we will be trading off Vegas, Reno trips to see each other.
Tuesday, September 22, 2015
Tuesday 22, September 2015
Warm up:
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
50 Knees to elbow - if you drop from bar 30 second plank hold each time
Strength:
Deadlift
12-10-8 warm up
3 at 70% of your OLD 1 rep max
3 at 80% of your OLD 1 rep max
2 at 90% of your OLD 1 rep max
1-1-1 at 100%b of your OLD 1 rep max
Metcon:
Run Run Run
3-3-3 minutes
5-5-5 minutes
7-7-7 minutes
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
50 Knees to elbow - if you drop from bar 30 second plank hold each time
Strength:
Deadlift
12-10-8 warm up
3 at 70% of your OLD 1 rep max
3 at 80% of your OLD 1 rep max
2 at 90% of your OLD 1 rep max
1-1-1 at 100%b of your OLD 1 rep max
Metcon:
Run Run Run
3-3-3 minutes
5-5-5 minutes
7-7-7 minutes
Monday, September 21, 2015
Monday 21, September 2015
Warm up:
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
50 KB sit ups
Strength:
This week rep scheme is
12-10-8 warm up
3 at 70% of your OLD 1 rep max
3 at 80% of your OLD 1 rep max
2 at 90% of your OLD 1 rep max
1-1-1 at your OLD 1 rep max
Metcon:
Kutschbach
7 rounds for time of:
11 back squats, 185 lb.
10 jerks, 135 lb.
Post time to comments.
U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
50 KB sit ups
Strength:
This week rep scheme is
12-10-8 warm up
3 at 70% of your OLD 1 rep max
3 at 80% of your OLD 1 rep max
2 at 90% of your OLD 1 rep max
1-1-1 at your OLD 1 rep max
Metcon:
Kutschbach
7 rounds for time of:
11 back squats, 185 lb.
10 jerks, 135 lb.
Post time to comments.
U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.
Saturday 19, September 2015
Every once in a while I post a Saturday just to remind you why you all love me so much!!!!
BWAHAHAHAHAHA
Round 1
20 min
Odd minutes - 10 bar facing burpees
Even minutes - 100 m rower sprint
*Note how many rounds you did NOT reach 100m
Rest 5 minutes
Round 2
20 min
Odd minutes - 5 tire flips
Even minutes - 100 double unders
* Note how many rounds you did NOT reach 100 double unders
Rest 5 minutes
Round 3
1 mile run - under 10 minutes
Rest 3 minutes
PENALTY Round
For every round you missed 100m row sprint = 5 strict pullups
For every round you missed 100 double unders = 10 weighted KB sit ups
For going over a 10 minute mile = 50 burpees
SPECIAL THANK YOU TO CECE FOR COACHING
BWAHAHAHAHAHA
Round 1
20 min
Odd minutes - 10 bar facing burpees
Even minutes - 100 m rower sprint
*Note how many rounds you did NOT reach 100m
Rest 5 minutes
Round 2
20 min
Odd minutes - 5 tire flips
Even minutes - 100 double unders
* Note how many rounds you did NOT reach 100 double unders
Rest 5 minutes
Round 3
1 mile run - under 10 minutes
Rest 3 minutes
PENALTY Round
For every round you missed 100m row sprint = 5 strict pullups
For every round you missed 100 double unders = 10 weighted KB sit ups
For going over a 10 minute mile = 50 burpees
SPECIAL THANK YOU TO CECE FOR COACHING
Friday 18, September 2015
Warm up:
400m run
4x
10 PVC Dislocates
10 Back extensions
10 Push ups
Stabilizer:
100 ab mat sit ups
Strength:
Squats
12-10-8 warm up
2-2-2-2-2 at 95% of your 1 rep max
Metcon:
Well ummmmm is it bad I don't have it written down in my programming log, and I cant remember 4 days ago???
400m run
4x
10 PVC Dislocates
10 Back extensions
10 Push ups
Stabilizer:
100 ab mat sit ups
Strength:
Squats
12-10-8 warm up
2-2-2-2-2 at 95% of your 1 rep max
Metcon:
Well ummmmm is it bad I don't have it written down in my programming log, and I cant remember 4 days ago???
Friday, September 18, 2015
Thursday 17, September 2015
Warm up:
Yes it is the same today :-)
Stabilizer:
50 Kettlebell windmills
Strength:
Strict Press
12-10-8 warm up
2-2-2-2-2 at 95%
Metcon:
7 min AMRAP
7 burpee box jumps
7 muscle ups
7 front squats 70/50kg
2 min rest
50 feet walking lunges 60/40kg
400m run
Yes it is the same today :-)
Stabilizer:
50 Kettlebell windmills
Strength:
Strict Press
12-10-8 warm up
2-2-2-2-2 at 95%
Metcon:
7 min AMRAP
7 burpee box jumps
7 muscle ups
7 front squats 70/50kg
2 min rest
50 feet walking lunges 60/40kg
400m run
Wednesday 16, September 2015
Warm up:
400m run
3x
10 PVC dislocates
10 Back extensions
10 Push ups
Stabilizer:
100 ab mat sit ups
Strength:
Deadlifts
12-10-8 warm up
2-2-2-2-2 at 95%
Metcon:
3x
75 Double unders
15 Toes to bar
15 Push press 60/42.5kg
400m run
3x
10 PVC dislocates
10 Back extensions
10 Push ups
Stabilizer:
100 ab mat sit ups
Strength:
Deadlifts
12-10-8 warm up
2-2-2-2-2 at 95%
Metcon:
3x
75 Double unders
15 Toes to bar
15 Push press 60/42.5kg
Tuesday, September 15, 2015
Tuesday 15, September 2015
Warm up:
400m run
4x
10 PVC dislocates
10 Back extensions
10 Push ups
Stabilizer:
100 one and half sit ups
Strength:
Bench press
12-10-8 warm up
2-2-2-2-2 at 95% of 1 rep max
Metcon:
4x
15 box jumps 30/24in
400m run
400m run
4x
10 PVC dislocates
10 Back extensions
10 Push ups
Stabilizer:
100 one and half sit ups
Strength:
Bench press
12-10-8 warm up
2-2-2-2-2 at 95% of 1 rep max
Metcon:
4x
15 box jumps 30/24in
400m run
Monday 14, September 2015
Warm up:
400m run
4x
10 PVC dislocates
10 back extension
10 push ups
Stabilizer:
50 v-twists
Strength:
Power cleans
3-3-3-3-3
Squat cleans
2-2-2-2-2
Metcon:
"ElizaFran"
21-15-9
Cleans 60/42.5kg
Ring dips
9-15-21
Thrusters 42.5/30kg
Pull ups
400m run
4x
10 PVC dislocates
10 back extension
10 push ups
Stabilizer:
50 v-twists
Strength:
Power cleans
3-3-3-3-3
Squat cleans
2-2-2-2-2
Metcon:
"ElizaFran"
21-15-9
Cleans 60/42.5kg
Ring dips
9-15-21
Thrusters 42.5/30kg
Pull ups
Friday 11, September 2015
Warm up:
Finishing out this week with a good old fashioned CF style warm up
Stabilizer:
100 sit ups
Strength:
Snatch
15 minutes of work time
*New athletes - your coach will be right there!
*Athletes semi comfortable with snatch - your coach will be there!
*Snatchtastic athletes - your coach will be there!
Metcon:
12 min EMOM
3 burpees
3 G2OH - prefer snatch, but clean and jerk, clean and press is just as good
*Snatch 50/35kg
*Clean and press 60/40kg
Finishing out this week with a good old fashioned CF style warm up
Stabilizer:
100 sit ups
Strength:
Snatch
15 minutes of work time
*New athletes - your coach will be right there!
*Athletes semi comfortable with snatch - your coach will be there!
*Snatchtastic athletes - your coach will be there!
Metcon:
12 min EMOM
3 burpees
3 G2OH - prefer snatch, but clean and jerk, clean and press is just as good
*Snatch 50/35kg
*Clean and press 60/40kg
Thursday 10, September 2015
Warm up:
Yup you got it :-) same as Monday, Tuesday, and Wednesday
Stabilizer:
100 evil wheels
Strength:
Strict press
12-10-8 warm up
3-3-3-3-3 at 90% of your 1 rep max
*** We will one rep max the week of September 28th!!!! Look forward to a total that week (Strict press, deadlift, and squat max) as well as our squat clean.
Metcon:
Sticking with Fran month, so today we have
"Dumb Fran"
21-15-9
Dumbbell thrusters 45/30lb dumbbell in each hand
Pull ups
Yup you got it :-) same as Monday, Tuesday, and Wednesday
Stabilizer:
100 evil wheels
Strength:
Strict press
12-10-8 warm up
3-3-3-3-3 at 90% of your 1 rep max
*** We will one rep max the week of September 28th!!!! Look forward to a total that week (Strict press, deadlift, and squat max) as well as our squat clean.
Metcon:
Sticking with Fran month, so today we have
"Dumb Fran"
21-15-9
Dumbbell thrusters 45/30lb dumbbell in each hand
Pull ups
Wednesday, September 9, 2015
Wednesday 9, September 2015
Warm up:
100 double unders or 300 single jumps
Then
3x
10 OHS
5 STRICT chin ups
10 Back extensions
Stabilizer:
50 STRICT pull ups - yes this is a stabilizer for you guys
Squeeze your core tight, your butt tight, and pulllllllll!!!!
Strength:
Power clean
3-3-3-3-3
Get heavy because....
Squat clean
2-2-2-2-2
Metcon:
This comes compliments of one of our newest members Dominic and his home gym in NorCal
"Ghost"
6x
1 min max calories on the rower / airdyne
1 min burpees
1 min double unders
1 min rest
100 double unders or 300 single jumps
Then
3x
10 OHS
5 STRICT chin ups
10 Back extensions
Stabilizer:
50 STRICT pull ups - yes this is a stabilizer for you guys
Squeeze your core tight, your butt tight, and pulllllllll!!!!
Strength:
Power clean
3-3-3-3-3
Get heavy because....
Squat clean
2-2-2-2-2
Metcon:
This comes compliments of one of our newest members Dominic and his home gym in NorCal
"Ghost"
6x
1 min max calories on the rower / airdyne
1 min burpees
1 min double unders
1 min rest
Tuesday, September 8, 2015
Tuesday 8, September 2015
Hope everyone had a great relaxing weekend.
I got to see my son play in his first official college football game, and it was nothing short of amazing!
Warm up:
100 double unders - THIS IS YOUR TIME TO WORK ON THESE
If you refuse (Cory and Marc) then 300 singles
Then
3x
10 OHS
5 STRICT chin ups
10 Back extensions
Stabilizer:
50 KB wind mills AHAP
Strength:
Back squat
12-10-8 warm up
3-3-3-3-3 at 90% of your 1 rep max
Metcon:
600m run
10 deadlifts 75% of your 1 RPM
400m run
10 deadlifts
200m run
10 desdlifts
I got to see my son play in his first official college football game, and it was nothing short of amazing!
Warm up:
100 double unders - THIS IS YOUR TIME TO WORK ON THESE
If you refuse (Cory and Marc) then 300 singles
Then
3x
10 OHS
5 STRICT chin ups
10 Back extensions
Stabilizer:
50 KB wind mills AHAP
Strength:
Back squat
12-10-8 warm up
3-3-3-3-3 at 90% of your 1 rep max
Metcon:
600m run
10 deadlifts 75% of your 1 RPM
400m run
10 deadlifts
200m run
10 desdlifts
Monday, September 7, 2015
Monday 7, September 2015
LABOR DAY
Open gym hours 6am to 10am
4 workouts to choose from
Strength
Condition
Mobility
You name it, come in and do it today!
Open gym hours 6am to 10am
4 workouts to choose from
Strength
Condition
Mobility
You name it, come in and do it today!
Friday 4, September 2015
Warm up:
200 meter jog
4x
10 air squats
5 strict pull ups
3 burpees
Then
200 meter sprint
Stabilizer:
100 elevated pulsing side plank - each side
Strength:
Strict press
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max
Metcon:
Descending Ladder 12-1
Jump lunges
Plyo push ups
200 meter jog
4x
10 air squats
5 strict pull ups
3 burpees
Then
200 meter sprint
Stabilizer:
100 elevated pulsing side plank - each side
Strength:
Strict press
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max
Metcon:
Descending Ladder 12-1
Jump lunges
Plyo push ups
Thursday 3, September 2015
Warm up:
Same as Monday, Tuesday and Wednesdday this week :-)
Stabilzer:
40 toes to bar
* if you drop 30 second plank hold
Strength:
Power clean
3-3-3 warm up
2-2-2-2 at 70/72/75/77% of your max
Metcon:
5x
10 KB sswings
3 burpees
15 KB swings
2 burpees
25 KB swings
1 burpee
50 KB swings
20 minute time cap
Same as Monday, Tuesday and Wednesdday this week :-)
Stabilzer:
40 toes to bar
* if you drop 30 second plank hold
Strength:
Power clean
3-3-3 warm up
2-2-2-2 at 70/72/75/77% of your max
Metcon:
5x
10 KB sswings
3 burpees
15 KB swings
2 burpees
25 KB swings
1 burpee
50 KB swings
20 minute time cap
Sunday, September 6, 2015
LABOR DAY HOURS
Monday September 7th Labor Day the gym will have
Open gym 6am-10am
The coaches are out at 10am, so be there at 9 :-)
Open gym 6am-10am
The coaches are out at 10am, so be there at 9 :-)
Wednesday, September 2, 2015
Wednesday 2, September 2015
Warm up:
200m JOG
4x
10 air squats - GET LOW
5 pull ups - STRICT
3 burpees - YOU KNOW
then
200m SPRINT
Stabilizer:
100 double KB sit ups - through out the course of class
Strength:
Back squats
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max
Metcon:
3x
400m run
40 jump squats
4 box jumps
200m JOG
4x
10 air squats - GET LOW
5 pull ups - STRICT
3 burpees - YOU KNOW
then
200m SPRINT
Stabilizer:
100 double KB sit ups - through out the course of class
Strength:
Back squats
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max
Metcon:
3x
400m run
40 jump squats
4 box jumps
Tuesday 1, September 2015
Warm up:
Run
bodyweight
body weight
you know......
Run
:-)
Strength:
Deadlift
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max
Stabilizer:
30 evil wheels with a 3 count pause on the extended part of the roll out - this was hard guys
Metcon:
Did I mention the month of September is FRAN month... Meaning, that every week we will do a version of Fran, and end the month with the actual FRAN WOD. YAAAAAAA, I know you can hardly contain yourself....
"Fran's Clustered Nightmare"
21-15-9
Clusters 42.5/30kg
Chest to bar pull ups
Run
bodyweight
body weight
you know......
Run
:-)
Strength:
Deadlift
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max
Stabilizer:
30 evil wheels with a 3 count pause on the extended part of the roll out - this was hard guys
Metcon:
Did I mention the month of September is FRAN month... Meaning, that every week we will do a version of Fran, and end the month with the actual FRAN WOD. YAAAAAAA, I know you can hardly contain yourself....
"Fran's Clustered Nightmare"
21-15-9
Clusters 42.5/30kg
Chest to bar pull ups
Monday 31, August 2015
Warm up:
200m jog
4x
10 air squats
50 STRICT pull ups
3 burpees
then
200m SPRINT
Stabilizer:
100 crunches
Strength:
Bench press
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max
Metcon:
Pike
5 rounds for time of:
75-lb. thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl
Post time to comments.
U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.
200m jog
4x
10 air squats
50 STRICT pull ups
3 burpees
then
200m SPRINT
Stabilizer:
100 crunches
Strength:
Bench press
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max
Metcon:
Pike
5 rounds for time of:
75-lb. thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl
Post time to comments.
U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.
Friday 28, August 2015
Warm up:
Is it lazy that I don't just retype it every day???
Stabilizer:
Plank max effort
Strength:
Snatch
1-1-1-1-1-1
Metcon:
150 push press 50/30kg
***Extra credit - 5 pull ups, 10 air squats every 10 reps of push press
Is it lazy that I don't just retype it every day???
Stabilizer:
Plank max effort
Strength:
Snatch
1-1-1-1-1-1
Metcon:
150 push press 50/30kg
***Extra credit - 5 pull ups, 10 air squats every 10 reps of push press
Thursday 27, August 2015
Warm up:
Same as the rest of the week :-)
Stabilizer:
50 KB windmills
Strength:
Back squats
12-10-8 warm up
5-5-5-5 @ 80% of your 1 rep max
Metcon:
3-4 x
400m run
25 kb swings 32/24kg
15 old school sit ups
Same as the rest of the week :-)
Stabilizer:
50 KB windmills
Strength:
Back squats
12-10-8 warm up
5-5-5-5 @ 80% of your 1 rep max
Metcon:
3-4 x
400m run
25 kb swings 32/24kg
15 old school sit ups
Wednesday 26, August 2015
Warm up:
400m jog
2x
High knees
High kicks
Butt kickers
Lunge steps
Then
20 push ups
Stabilizer:
100 ab mat sit ups
Strength:
Power clean
5x3 building to heavy set
then
Squat clean
1-1-1-1-1-1-1
Metcon:
Karen sits
2 minute wall sit
150 wall balls 20/16lb
2 minute wall sit
*** every time you break or rest on wall balls 30 second wall sit
400m jog
2x
High knees
High kicks
Butt kickers
Lunge steps
Then
20 push ups
Stabilizer:
100 ab mat sit ups
Strength:
Power clean
5x3 building to heavy set
then
Squat clean
1-1-1-1-1-1-1
Metcon:
Karen sits
2 minute wall sit
150 wall balls 20/16lb
2 minute wall sit
*** every time you break or rest on wall balls 30 second wall sit
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