Wednesday 28, June 2017

Warm up:

3x
100 Double unders
10 OHS
10 Back ext
10 Ring rows

Ready:

8 minutes
6 clean pulls
2 hang cleans

Strength:

Jerk
5-5-3-3-3-1-1-1-1
*Find a heavy single

Metcon:

15-12-9
Toes 2 Bar
Wall balls 20/16lb
Thrusters 35/25kg
*This should be short and sweet!

How much cardio do you need to get ripped? CROSSFIT :-)

How much cardio do you need to get ripped?
The answer: Not as much as you think.

And which kind should you do?
The answer: All of it.

Let us explain.

Assuming you’re cutting calories and lifting weights three to four days per week (three is the minimum amount that most trainers say you need to see progress), you only need about three cardio days per week to see your abs. That’s the recommendation of Don Saladino, a New York City-based trainer to celebrities like Ryan Reynolds and Blake Lively.

On each cardio day, do a different type of cardio. But wait, aren’t there only two kinds—steady state and intervals?

Actually, “there are three forms of cardio,” says Saladino. “You’ve got your steady state, your HIIT, and then there’s medium-intensity.” This last category is what most people think of as HIIT, but it really isn’t. “People tell me, ‘I do HIIT training—I run for 30 seconds and then walk 30.’ And I say, ‘No, you don’t. You do medium-intensity,’” which is the gray area in between true HIIT and aerobic work.

Medium-intensity intervals could be alternating fast runs with walking. They could be jumping rope, doing battle rope waves, running through a circuit of bodyweight exercises, or anything else that gets your heart rate up high and lets you sustain it for a little while, recover a bit but not fully, and go again.

This differs from textbook HIIT, which is work that is so demanding that you can only sustain it for four to six seconds. We’re talking a full-on sprint, battle rope slams, or pedaling on an Airdyne bike like a UFC fighter. Because it’s so hard on your nervous system as well as your muscles, Saladino says you should limit HIIT sessions to twice a week.

Finally, there’s steady-state cardio, where all you have to do is get your heart rate between 120 and 150 beats per minute and keep it there for 30–60 minutes. You could do this kind of training virtually every day if you wanted, but for the purposes of getting ripped, one day a week is enough when done in combination with HIIT and medium-intensity intervals.

Each cardio type trains a different energy system, so each is important to develop for well-rounded fitness, but none can replace weight training and diet when it comes to getting beach-ready abs.

For more about Don Saladino, visit donsaladino.com

Additional reporting by Vince Kreipke, Ph.D.

AUTHOR:
Sean Hyson

Sean Hyson is the Senior Content Strategist for Onnit. A Certified Strength and Conditioning Specialist (C.S.C.S.), he is the author of 101 Best Workouts Of All Time, an Amazon.com best-seller, and the e-book The Truth About Strength Training (truthaboutstrengthtraining.com).

Tuesday 27, June 2017

Warm up:
3x
100 double unders
10 OHS
10 back ext
10 Ring rows

Body Ready:
7 minutes
10 ring dips
5 strict pull ups

Strength:

Delaod week

Cleans
5-5-3-3-3-1-1-1-1
**CATCH in the hole
Find a single heavy

Metcon:

1 minute double unders
1 minute DB snatch 50/35lbs
2 minutes double unders
2 minutes DB snatch
3 minutes double unders
3 minutes DB snatch

Monday 26, June 2017

Warm up:

3x
100 double unders
10 OHS
10 Back extensions
10 Ring rows

Ready:

7 minute EMOM
30 second broad jump squats
30 second push ups

Strength:

Deload week

Power Clean
5-5-3-3-3-1-1-1-1
*Find a heavy single
**Power cleans you DO NOT catch in the hole

Metcon:

Burpee + 85/65kg back-squat ladder
Rest 3 minutes
Burpee + 52.5/32.5kg shoulder-press ladder
Rest 3 minutes
Burpee + 110/90kg deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder

Saturday 24, June 2017

GRINDER

Two teams of 3

Tire flips around the building 500+ pound tire

@ people flip one rests or does a body weight movemnt - you will tag your resting partner in, each partner will end up doing 16 partner flips before rotating out

At each corner you will each do
10 tire step ups
10 tire push ups

Friday 23, June 2017

Warm up:

Hurdle Drills
4x
2 passes - two foot take off jump overs - orange hurdles
1 pass - burpee hurdle jump overs
Side hurdle jump overs - e/s
SPRINT back to start

Ready:

9 min EMOM
3 spiderman push ups each side
4 up downs
5 jumping jacks

Strength:

Back Squat
5-3-1+
75/85/95% of your 90%

Metcon:

5x
1 min hang cleans max reps 60/40kg
1 min front squats max reps 60/40kg
1 min push press max reps 60/40kg
score = total reps

Thursday 22, June 2016

Warm up:

Hurdle Drills
4x
2 passes - two foot take off jump overs - orange hurdles
1 pass - burpee hurdle jump overs
Side hurdle jump overs - e/s
SPRINT back to start

Body ready:

7 min EMOM
7 Kick ups - handstand position
1 cart wheel (no really) HAHA

Strength:

Bench Press
5-3-1+
75/85/95% of you 90%

Front Squat
3-3-3-3-3
90% of your max

Metcon:

10x
200m sprint
Rest as needed between
Back of building straight away fence to ditch

Wednesday 21, June 2017

Warm up:

Hurdle Drills
4x
2 passes - two foot take off jump overs - orange hurdles
1 pass - burpee hurdle jump overs
Side hurdle jump overs - e/s
SPRINT back to start

Ready:

6 min EMOM
5 push ups
6 burpees
7 tuck jumps

Strength:

Clean and Jerk
5-5-3-3-3-1-1-1-1
Build up to 4 singles at 90% of your max

Metcon:

21-15-9
Hang squat cleans - Dumbbells 50/35lbs
HSPU - any modification not on the wall = double

Tuesday 20, June 2017

Warm up:
Hurdle Drills
4x
2 passes - two foot take off jump overs - orange hurdles
1 pass - burpee hurdle jump overs
Side hurdle jump overs - e/s
SPRINT back to start

Ready:
8 min EMOM
20 bicycle sit ups e/s
Hollow hold remainder of minute

Strength:
Deadlift
5-3-1+
75/85/95% of your 90%

Metcon:

"Scotty"
11 min AMRAP
5 deadlifts 142.5/90kg
18 wall balls 20/14lb
17 over bar burpees

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

Monday 19, June 2017

Warm up

Hurdle Drills
4x
2 passes - two foot take off jump overs - orange hurdles
1 pass - burpee hurdle jump overs
Side hurdle jump overs - e/s
SPRINT back to start

 Ready

7 minute
15 jump squats
10 wall balls

Strength

Shoulder Press
5-3-1+
75/85/95% of 90% of your max
Week 3 of Cycle 3

Strength

Overhead Squat
3-3-3-3-3
90% of your max

Metcon:

"Pat"

6x with a 20 lb vest

25 pull ups
50 foot rack lunges 35/25kg
25 push ups
50 foot rack lunge 35/25kg

• 

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.

Friday 16, June 2017

 Warm up

1000m row
3x
10 Supermans - light weight
10 Inch worms
10 - 3 way banded shoulders - front/lateral/rear (single band) do each side seperately

 Ready

5 min EMOM
30 second duck walk
15 second jump squats

Strength

Snatch
15 minutes
CATCH in the HOLE

 Metcon

21-15-9
Airdyne calories
Thrusters 52.5/37.5kg

then

15-12-9
Row calories
Hang squat cleans 52.5/37.5kg

then

12-9-6
Over the bar burpees
OHS 52.5/37.5kg

Thursday 15, June 2017

Warm up

1000m row
3x
10 Supermans - light weight
10 Inch worms
10 - 3 way banded shoulders - front/lateral/rear (single band) do each side separately

Ready

7 min EMOM
5 medicine ball squat cleans
10 medicine ball sit ups

 Strength

Squat cleans
3-3-3-3-3
80%

 Metcon

400m run
50 air squats
400m row
50 pull ups
400 single jumps
50 sit ups
40 cal air dyne
50 push ups

Wednesday 14, June 2017

Warm up

1000m row
3x
10 Supermans - light weight
10 Inch worms
10 - 3 way banded shoulders - front/lateral/rear (single band) do each side separately

 Ready

6 min EMOM
30 second handstand hold
15 second hollow hold

Strength

Deadlift
3-3-3+
70/80/90% of your 90%

Metcon

 "E"MOM  - 5 total rounds
2 minutes to do 100m row 3 clean and jerks 10 air squats
3 minutes to do 200m row 6 clean and jerks 20 air squats
4 minutes to do 300m row 9 clean and jerks 30 air squats
5 minutes to do 400m row 12 clean and jerks 40 air squats
6 minutes to do 500m row 15 clean and jerks 50 air squats

Clean and jerk weight 80% of your max

Score is 1 point for each round completed - total you can get it 5

Tuesday 13, June 2017

 Warm up

1000m row
3x
10 Supermans - light weight
10 Inch worms
10 - 3 way banded shoulders - front/lateral/rear (single band) do each side separately

Ready

5 min EMOM
5 inch worms
10 mountain climbers - 4 count

Strength

Shoulder Press
3-3-3+
70/80/90% of your 90%

Strength

Overhead Squat

3-3-3

80/85/90%

 Metcon

15 minute AMRAP

5 snatch e/s

4 swings

3 cleans e/s

2 press e/s

1 reverse get up e/s

AHAP

Monday 12, June 2017

Warm up

1000m row
3x
10 Supermans - light weight
10 Inch worms
10 - 3 way banded shoulders - front/lateral/rear (single band) do each side separately

Ready

6 minute EMOM
20 KB swings - light
10 push ups

Strength

Back Squat
3-3-3+
70/80/90% of your 90%
Cycle 3 week 2

Metcon

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Goblet squats - same weight you can lunge with (but heavy)
Reverse single leg lunge - start with your weak side
Clean and press e/s - ONLY 1 rep after every squat and lunge set above

Saturday 10, June 2017

Saturday Grinder

45 min AMRAP

5 tire flips
Sled Sprint - 50 yards weight so you can perform at 80% of your maximum sprint
Sprint - 50 yards (drop the sled)
10 sand bag squat cleans
Sprint - 50 yards
Sled Sprint - 50 yards

Above = 1 round
Rest as needed between rounds

Friday 9, June 2017

Warm up
100 double unders
3x
10 strict pull ups
10 GHD sit ups
10 OHS

Ready
5 minutes
10 push ups
5 burpees

Strength
Clean and Jerk
85% of your max
10 x 2 cleans + 1 jerk

Metcon
Tabatta Something Else
Pull ups
Push ups
Sit ups
Air squats

Thursday 8, June 2017

Warm up
100 double unders
3x
10 strict pull ups
10 GHD sit ups
10 OHS

 Ready
7 minutes
100 mountain climber e/s
100 flutter kicks e/s

Strength
Deadlift
Cycle 3 Week 1
5-5-5+
65/75/85% of your 90% your NEW 1 rep max
*You NEED to add another 5kg to your 1 rep max  from the start of the program - so your 1 rep max is 100kg - today it is 110

  Metcon
15 push jerks 3/4 body weight
5 rope climbs
12 push jerks
4 rope climbs
9 push jerks
3 rope climbs
6 push jerks
2 rope climbs
3 push jerk
1 rope climb

****If you are not doing rope climbs, your push jerk needs to be RX, or as HEAVY as you can go for sets of 3

Wednesday 7, June 2017

Warm up

100 double unders
3x
10 strict pull ups
10 GHD sit ups
10 OHS

Ready

5 minute EMOM
10 toes 2 bar
5 knees to elbows

Strength

Cycle 3 Week 1

Shoulder Press
5-5-5+
ADD 2.5kg to upper body and 5kg to lower body 1 rep max from Cycle 1
90% of your NEW 1 rep max then 65/75/85%

Metcon

50-40-30-20-10
Wall balls 20/14lb
Box jumps 24/20inch
*18 minute time cap

Tuesday 6, June 2017

Warm up

100 double unders
3x
10 strict pull ups
10 GHD sit ups
10 OHS

 Ready

5 minutes
200 sit ups

Strength

Cycle 3 Week 1 Wendler

Back Squat
5-5-5+
ADD 2.5kg to upper body and 5kg to lower body 1 rep max from Cycle 1
90% of your NEW 1 rep max then 65/75/85%

Metcon

12 minute AMRAP
10 goblet squats 32/24kg
20 KB swings 32/24kg
10 KB snatch each side 32/24kg

Monday 5, June 2017

Warm up

100 double unders
3x
10 strict pull ups
10 GHD sit ups
10 OHS

 Ready

7 min EMOM
15 cal airdyne or 10 cal on the rower
8 burpees

Strength

Cycle 3 Week 1 Wendler
Bench Press
5-5-5+
ADD 2.5kg to upper body and 5kg to lower body 1 rep max from Cycle 1
90% of your NEW 1 rep max then 65/75/85%

 Metcon

5x
500m row SPRINT
rest 1 minute between rounds
Score is your best 500m time - keep notes on all 5 rounds

Saturday 3, June 2017

Grinder

21-15-9
Deadlifts 102.5/80kg
Wallballs 20/14lb
Chest to bar pull ups

5x
15 bar fain burpees
15 shoulder to overhead 60/42.5kg

4x
40 air squats
4 rope climbs
40 box jumps

*rest up to 5 minutes between sections

Friday 2, June 2017

Warm up:
500m row
3x
10 back extensions or supermans
10 push ups
10 ab mat sit ups

Ready:
6 min EMOM
20 mountain climbers
20 flutter kicks
*any time left hold feet 2-3 inches off the ground for remainder

Strength:
Snatch
1-1-1-1-1-1-1-1
80% of your max
*catch in the hole

Metcon:
1000m row
25 ring rows
800m run

Thursday 1, June 2017

Warm up
500m row
3x
10 back extensions or supermans
10 push ups
10 ab mat sit ups

 Ready
7 minute EMOM
45 second crunch

Strength
Clean and Jerk
1-1-1-1-1-1-1-1-1-1
80% of your max
Catch in the hole

 Metcon
3x
25 KB swings 32/24kg
15 ring dips - any version other than kipping or strict on the RINGS is considered modified and is = double reps 30 each round

Wednesday 31, May 2017

Warm up
500m row
3x
10 back extensions or supermans
10 push ups
10 ab mat sit ups

Ready
6 min EMOM
25 evil wheels

Strength
Cleans
80% of your max
1-1-1-1-1-1-1-1
Catch in the hole

Metcon
21-15-9
Pistol squats - each side
***TOP of Every Minute
20 Push press 50/30kg

Tuesday 30, May 2017

Warm up
500m row
3x
10 back extensions or supermans
10 push ups
10 ab mat sit ups

Ready
5 minute EMOM
20 hollow rocks
20 v-twists

Strength
Snatch
1-1-1-1-1-1-1-1
80% of your max
Catch in the hole

 Metcon
16 minute EMOM
Odd - 12-15 burpees so you have to get 12 at least
Even - 24 calories airdyne
*score = the number of rounds you complete all the written reps

Monday 29, May 2017

 "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*RX wears a 20lb vest
Break up the 100/200/300 as needed

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Friday 26, May 2017

Warm up:

1000m row
3x
10 box step ups each side 30/24kg KB each hand
10 Med ball squats
10 chin ups

Ready:

5 minute EMOM
45 second weighted wall sit - arms above your head elbows locked out

Strength:

Week 3 Cycle 2

Deadlifts
5-3-1+
75/85/95% of your 90% of your 1 rep max

Metcon:

4x
200m sprint
15 unbroken wall balls 20-14lb
15 burpees

Thursday 25, May 2017

Warm up:

800m run
3x
10 burpees
10 pull ups
10 push ups

Ready:

7 minute EMOM
45 second max reps
Evil wheels

Strength:

Week 3 Cycle 2

Strict press
5-3-1+

75/85/95% of your 90% of your 1 rep max

OHS
3-3-3 at 75/80/85% of your max

Metcon:

5x
10 OHS 60/42.5kg
10 Front squats 60/42.5kg - same bar guys!
1 minute max calorie row

Wednesday 24, May 2017

Warm up:

Fish game
3x
10 PVC dislocates
10 Strict chin ups
10 Sit ups

Ready:

8 minute EMOM
7 double KB sit ups
14 knees 2 elbows

Strength:

Week 3 Cycle 2

Back squats
5-3-1+

75/85/95% of your 90% of your 1 rep max

Metcon:

7 min AMRAP
40 KB swings 24/20kg
30 push press 40/30kg
20 push ups

IMMEDIATELY following 400m SPRINT - UNDER 2 minutes or 30 burpees

Tuesday 23, May 2017

Warm up:

500 m row
3x
10 OHS
10 strict pull ups
10 push ups

Ready:

6 minute EMOM
20 cal airdyne
40 single jump ropes

Strength:

Clean and jerks
75% of your max
2-2-2-2-2-2-2-2
CATCH in the hole

Metcon:

Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Monday 22, May 2017

Warm up:

400m run
Invisible Grace

Ready:

8 MINUTE EMOM
15 ball slams 20lbs only
10 jump squats

Strength:

Snatch
75% of your max

1-1-1-1-1-1-1-1
CATCH in the hole

Metcon:

EMOM 20 minutes

Odd 15 calorie row
Even - 1 round of Cindy