Monday 30, January 2017

Warm up:

100 Double Unders
3x
10 pull ups
10 push ups
10 OHS - light weight

Skill:

Core work - coaches choice

Strength:

Jerk - from the rack

20 minutes end HEAVY

Metcon:

3x
30 double unders
21 wall balls 20/16lb
30 double unders
15 box jumps 24/20in
30 double unders
9 hang cleans 60/42.5kg

Friday 27, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

Pull up Day 2

Strength:

Back squats
5x3 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

21-15-9
Thrusters 52.5/35kg
Pull ups

***CASH OUT 30 front squats 52.5/35kg

Thursday 26, January 2017

Warm up:

1000m row

2x

30 KB swings

15 KB cleans

10 Goblet squats

Skill:

10  minutes KB upper cuts

Strength:

Power cleans - Squat cleans

3x5 warm up

2x3 at 80%

5x1 at 100+%

Metcon:

Tabata

KB swings

Goblet Squats

KB upper cuts

Wednesday 25, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

10 minutes pistol squats

Strength:

Deadlifts
3x5 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

27 OHS 42.5kg
27 Pull ups
21 OHS 52.5/35kg
21 Pull ups
15 OHS 60/42.5kg
15 Pull ups
9 OHS 75/52.5kg
9 Pull ups

***CASH OUT 50 KB deadlifts 32/24kg one in each hand

Tuesday 24, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

Day 1 pull up program

Strength:

Strict Press
3x5 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

21 Squat cleans 60/42.5kg
21 Box jumps 30/24in
15 Power cleans 70/50kg
15 Box jumps
9 Squat cleans 80/57.5kg
9 Box jumps

***CASH out 75 box jumps

Monday 23, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

10 minutes double unders

Strength:

Bench Press
3x5 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

HAPPY BIRTHDAY CARLY

3x
1 thruster 60/40kg
20 back squats 60/40kg
89 double unders
28 KB swings 24/20kg

Friday 20, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

Day 2 Pull up program

Strength:

Power cleans

3-3-3-3-3

to

Squat cleans

3-3-3-3-3

Metcon:

15.3 CF Open

14 minute AMRAP

7 muscle ups
50 wall balls 20/14lb
100 Double unders

Cash out:

100 ring rows - elevated feet

Thursday 19, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

4x
1 minute double unders
1 minute T2B

Strength:

Deadlifts

THIS IS HEAVY - YOU ARE TO WARM UP

Warm up sets 3 sets of 5 at 70%

Work sets

2-2-2-2-2-2-2

REST BETWEEN SETS

Metcon:

7x

6 back squats 102.5/70kg
15 calorie row
9 HSPU

11 minute time cap

Cash out:

5 minute plank hold - DON'T drop just reposition side, side, plank, leg up, etc....

Wednesday 18, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

4x
1 minute HSPU
1 minute Toes 2 bar

Strength:

Strict press

THIS IS HEAVY - YOU ARE TO WARM UP

Warm up sets 3 sets of 5 at 70%

Work sets

2-2-2-2-2-2-2

REST BETWEEN SETS

Metcon:

21 minute EMOM

Minutes 1-4-7-10-13-16-19  Twenty 20 calorie row
Minutes 2-5-8-11-14-17-20  Two hundred 200m run
Minutes 3-6-9-12-15-18-21  Twenty 20 calorie airdyne

Cash out:

10 rope climbs

Tuesday 17, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

Day 1 Pull up program

Strength:

Snatch

20 minutes to work up to a HEAVY single


Metcon:

Tabata

Airdyne
Chest 2 bar pull ups
Push ups

Cash out:

100 elevated push ups - hands on plates chest between plates

Monday 16, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

4x
1 minute double unders
1 minute HSPU

Strength:

Back Squats

THIS IS HEAVY - YOU ARE TO WARM UP

Warm up sets 3 sets of 5 at 70%

Work sets

2-2-2-2-2-2-2

REST BETWEEN SETS

Metcon:

15 minute EMOM

Minutes 1-10
7 toes 2 bar and 3 burpee pull ups
Minute 11 = 8 T2B + 3 burpee pull ups
Minute 12 = 9 T2B + 3 burpee pull ups
Minute 13 = 10 T2B + 3 burpee pull ups
Minute 14 = 11 T2B + 3 burpee pull ups
Minute 15 = 12 T2B + 3 burpee pull ups

Friday 13, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Strength:

Deadlifts

3-3-3-3-3

Metcon:

12 minute EMOM

10 wall balls 30/20lbs

30 Double unders - 60 singles

Cash out:

100 ball slams 20lbs

Thursday 12, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Skill:

10 minutes HSPU

Strength:

Strict press

3-3-3-3-3 at 90%

Metcon:

27-21-15-9

Shoulder 2 OH

Bar facing burpees

27 reps at 60/42.5kg

21 reps at 70/47.5kg

15 reps at 75/52.5kg

9 reps at 85/57.5kg

Cash Out; 100 calorie airdyne

Wednesday 11, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Skill:

10 minutes Double Unders

Strength:

Bench Press

3-3-3-3-3

Metcon:

10 minute EMOM

10 calorie row

10 ring rows - elevated feet

then

10 minute EMOM

8 squat cleans 60/42.5kg

8 HSPU

Tuesday 10, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Skill:

10 minutes HSPU

Strength:

90% this week - HEAVY

5 sets of 3

Back squats

Metcon:

12 minute EMOM

7 Deadlifts 102.5/80kg

8 Box jumps

Cash out:

50 jump squats 20kg

Monday 9, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Skill:

Pull up program Day 1

Strength:

15 minutes work to a heavy set of 3

Squat cleans

Metcon:

Tabata
Double unders
Toes 2 Bar
Squats

Cash out:

30 thrusters 52.5/35kg

Friday 6, January 2017

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

50 kipping HSPU

Strength:

Strict press

3-3-3-3-3 at 85%

Metcon:

5 minute max calorie row

Immediately into

6x 200m row sprint

1 minute rest between sprints - ***log each time

Immediately into

10 minute EMOM 

Airdyne 22 calories per minute

Thursday 5, January 2017

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

Day 2 of our Pull up GOALS

3x5 Chest to bar pulls with a 6 second negative release - jump up to the position and release as slowly as possible

2x max rep pull ups with a 5 second negative release - jump up to position and release as slowly as possible

2x chin up hold - max time shooting for 30 seconds +

Strength:

Snatch

2-2-2-2-2-2-2

Metcon:

3-6-9-6-3

Power clean 

Front squat

Ring muscle up - modify with one of the following choices 3 ring rows false grip and 3 dips, or 3 ring pull ups with false grip and 3 ring dips

92.5/60kg

Wednesday 4, January 2017

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

50 kips

25 kipping pull ups

Strength:

Back Squats

3-3-3-3-3 at 85%

Metcon:

27-21-15-9

Thrusters

Toes 2 Bar

Rest 1 minute after each round - use this time to change your weight!!!

R1 - thrusters 52.5/35kg

R2 - thrusters 60/42.5kg

R3 - thrusters 70/47.5kg

R4 - thrusters 75/52.5kg

Tuesday 3, January 2017

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

Pull up Program Day 1

2x

Wide grip max pull ups 

Neutral grip max effort pull ups

Neutral grip max effort chin ups

Narrow grip max effort chin ups

***based on yesterday test

Without a band

Under 10 WITHOUT a band

use the lightest band

Over 15 WITHOUT a band

add weight

With a band

Under 10 with the band you used - stay with this band, as soon as you hit 10 drop a band size

Over 15 with the band you used - drop to the next band down

Strength:

Power Cleans

3-3-3-3-3 at 85%

then

5 minutes max reps Hang Cleans at 70%

Metcon:

12 minute EMOM

Minutes

1-4-7-10    10 front squats 85/57.5kg

2-5-8-11    15 pull ups 

3-6-9-12    10 box jump overs 30/24inch

***CASH OUT

3x

5 front squats 

15 pull ups

10 box jumps

FOR TIME  

Monday 2, January 2016

NEW YEAR - NEW YOU - NEW BBCF

1.     YOU NEED TO PURCHASE A NOTE BOOK, COMPOSITION BOOK, OR JOURNAL FOR THE GYM - You will use this everyday you are at the gym. There will be a basket for your log to stay at the gym
1A.    There will be a cash out daily on the board - THIS NEEDS TO BE LOGGED NO MATTER WHAT - we will be doing them again and again throughout the year, and you NEED records to compare

2.     There WILL BE a MONTHLY Challenge - this month is burpees, and it will be different from nutrition to exercise each month

3.     The 2017 GOAL board will be up by FRIDAY - I want each of you to think about your personal goals, and write them on the board - and when YOU REACH the goal we will date it and go for the next one

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

3x Max effort STRICT Pull ups - lightest band

LOG YOUR EFFORT and SCORES each round

Strength:

Deadlift
3-3-3-3-3 at 85%

then

100 KB Death March AHAP

Metcon:

5x 3 minute EMOM

30 double unders
25 Shoulder to OH 35/25kg
15 bar facing burpees

you have 3 minutes to get through this ^^^^ once

***CASH OUT

3 x through the above in 6 minutes

Friday 30, December 2016

Warm up:

3 minute double unders
then
2x Down and back
Burpee broad jump
Butt kickers
Karaoke

Skill:

25 kipping HSPU
15 Strict HSPU

Strength:

Bench press
5-5-5-5-5 at 80%

Super set

Narrow grip bench press
10-10-10-10-10

Metcon:

Karen with a box

150 wall balls 20/16lb
***every 25 reps
15 box jumps 24/20inch

Thursday 29, December 2016

Warm up:

3 minute double unders

2x

Down and back

Burpee broad jump

Butt kckers

Karakoe

Skill:

5 min Strict HSPU

Strength:

Back squats

5-5-5-5-5 at 80%

Super set with Goblet squats

5x 25 AHAP

Metcon:

21-18-15-12-9-6-3

GHD sit ups

Shoulder 2 OH

Wednesday 28, December 2016

Warm up:

3 minute double unders
2x
Down and Back
Burpee broad jump
Butt kickers
Karoke

Skill:

HSPU - week

25 kipping HSPU - string together as many as you can

Strength:

Work on Power Cleans for Metcon

Metcon:

"Tiff"

Tiff

On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.

Tuesday 27, December 2016

Warm up:

3 minute double unders
2x
Down and Back
Burpee broad jump
Butt kickers
Karoke

Skill:

HSPU - week

25 kips HSPU

Strength:

Deadlift
5-5-5-5-5 at 80%

Super set with

Bulgarian split squats
10 each side

Metcon:

10 thrusters / 50 double unders
8 thrusters / 40 double unders
6 thrusters / 30 double unders
4 thrusters / 20 double unders
2 thrusters / 10 double unders

60/42.5kg

Monday 26, December 2016

Warm up:

3 minute double unders
2x
Down and Back
Burpee broad jump
Butt kickers
Karoke

Skill:

HSPU - week

25 kick ups - wall or no wall
Hold for 2 count

Strength:

Strict press
5-5-5-5-5 at 80%

Super set with

Seated wide grip BB press
10-10-10-10-10

Metcon:

1000m row
then
21-15-9
OHS 52.5/35kg
Pull ups

Friday 23, December 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

20 kips
20 kipping pull ups
Stetch/Mobility

Strength:

Back squat
3-3-3-3-3 at 75%

Front squats
5-5-5-5-5 at 45%
FOR SPEED

Metcon:

"Hansen"

5x
30 KB swings 24/16kg
30 Burpees
30 GHD sit ups

Thursday 22, December 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

Banded shoulder stretch
PVC shoulder stretch
50 kips
10 pull ups strict

Strength:

Snatch Grip Deadlift
3-3-3-3-3 at 90%of 1 rep snatch

Snatch
5-5-5-5-5 at 75%

Metcon:

"Badger"

3x

30 Squat cleans 42.5/30kg
30 pull ups
800m run

Wednesday 21, December 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

75 kips

2x
1 minute hang with engaged shoulders

Metcon:

'Daniel"

50 pull ups
400m run
21 thrusters 42.5/30kg
800m run
21 thrusters 42.5/30kg
400m run
50 pull ups

Tuesday 20, Decmeber 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

100 kips - bar only
50 kipping "pull ups"

Strength:

Strict Press
5-5-5-5-5 at 75%

Then

Push Press

5-5-5-5-5 at same weight above

Metcon:

"JT"

21-15-9

Handstand push ups
Ring dips
Push ups

Monday 19, December 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

Kips - just kips on the bar 100 reps

Strength:

Power Cleans
3-3-3-3-3 at 75%

Metcon:

HERO WEEK

"DT"

5x

12 Deadlifts
9 Hang cleans
6 Push jerk
70/50kg