Endurance

Friday 7-6-18: CrossFit and Endurance Workouts

The Way Get Started Is To Quit Talking And Begin Doing.
— Walt Disney

Workouts of the Day

CrossFit 

1. Back Squat
6-6-4-4-2-2

2. For time:
4 rope climb
16 thruster (50/35)
3 rope climb
12 thruster
2 rope climb
8 thruster

*Sub lying to standing rope climbs or 12-9-6 pullups

Endurance

1. 5 rounds
5 Back Squat (inc. weight)
30 sec hollow hold

2. For time:
8 pull ups
20 dumbbell thruster
20 dumbbell  step ups (10/10)
6 pull ups
20 dumbbell thruster
20 dumbbell  step ups
4 pull ups
20 dumbbell thruster
20 dumbbell  step ups
2 pull ups

3. 3 min bike cool down
Accumulate 60 sec in l sit attempts

This Week at the Gym: July 2nd - 6th

No time better than now to put in some good work and continue killing it this summer!

We've got a great week planned out highlighted by back squats, bench press, power cleans, and some rope climbing. Oh...and there might be some burpees and thrusters.

(Might be)

Don't forget - the gym is closed Wednesday in honor or July 4th. 

CrossFit

Monday

Barbell complex with a little olympic weightlifting, a little deadlifting, a little squatting, and two rounds for time workout with some running, biking, and more barbell work. Great way to start the week. 

Tuesday

You know it is summer time when we break out the bench. Work in some double-unders, kettlebell swings, and hang squat cleans to cap off a great workout.

Wednesday

'Merica. Take some time to celebrate the birth of our great country. The gym will be closed in honor of the holiday. 

Thursday

Bring it! Work to a heavy set of doubles for power clean. Wrap up the workout with an awesome burner of bike, burpee, dumbbell press, and walking lunge.

Friday

Time to work on the wheels! Descending sets of back squats for strength. Then crush the WOD with thrusters and rope climbs. Don't forget those long socks!

Endurance

Monday

Big superset work with strict dumbbell presses, toes-to-bar, and ring rows. Finish off with a long workout of box jumps, burpees, run, deadlift, and bike.

Friday

Start off with back squats for strength paired with core work. Cap off the week with a solid amount of pull-ups, thrusters, and step ups.

Olympic Weightlifting

Monday

Snatch doubles, front squat doubles, and a some sled pushes with pull-ups and strict presses.

Thursday

Clean and Jerk doubles, back squat triples, and some bike sprints with core work.

6-11-18: CrossFit, Endurance, and Weightlifting Workouts

Tough times never last. Tough people do.
— Robert H. Schuller



CrossFit

 

STRENGTH

1.  5 Rounds
3x Military Press - increase weight
3x strict pull ups - weighted if possible
Rest as needed


CONDITIONING

2.   In teams of 2: 3-6-9-12-15-18
DB hang squat clean
Burpee Box jumps

*Partner one does 3/3, then partner does 3/3, then 6/6, 9/9 etc until both teammates complete 18/18
*One works while one rests

 

Mobility

3.  2 min each:
Couch
Bretzl



Endurance

1. Four rounds:
10x seated dumbbell curl to press
5x strict pull ups
Rest as needed

2. In teams of two:
3-6-9-12-15-18
Kettlebell swings x 2 (6-12-18..ect)
Burpee Box Jumps

* Partner one does 3/3, then partner two does 3/3, then 6/6, 9/9
* One works while one rests.

3. Foam roll:
Couch
Bretzl

Weightlifting

 

1. Snatch Complex - 7 x 2
- Slow snatch
- Hang snatch

2. Front Squat - 4 X 5
- Increase weights from last week

3. WWWP, with a 10m clock:
- 10 x dumbbell flys
- 10x bent rows
- 20 x crunches
- 1 x heavy or fast sled push

 

 

6-8-18: CrossFit and Endurance Workouts

Only I can change my life. No one can do it for me.
— Carol Burnett



CrossFit

 

STRENGTH


1. Four Rounds:
5/5x Bulgarian split squat (with 5 second hold in bottom)
25m heavy backward sled drag


CONDITIONING


2. For time:
50x KB swings
50x box jumps
200m run
40x ball slams
40x push ups
200m run
30x walking lunges
30x burpees

 

Mobility

3. Foam roll:
T-spine
Crucifix stretch



Endurance

1. Four rounds:
10/10x single arm half kneeling DB curl-to-press
10x Aussie rows
Rest as needed

2. In teams of two:
100x mountain climbers
100x air squats
100x KB swings
100x burpees
100x calorie bike

3. Foam roll:
T-spine
Crucifix stretch

 

 

Monday 6-4-18

Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment.
— Stephen Covey
20180526121030-2.jpg



CrossFit

STRENGTH


1. Back squat 5 x 2 (Increase weight each set)
Rest as needed


METCON


2. Three rounds for time:
10/10x dumbbell hang clean to overhead (35-50lbs)
10x toes-to-bar
100m farmer's carry


POST WORKOUT

3. Two rounds:
10x GHD hip extensions
10/10x bird dogs
30/30 side plank.

 

Endurance

STRENGTH

1. Back squat 4 x 10 (increase weight each set)
Rest as needed.


METCON

2. Four rounds for time:
10x dumbbell thrusters
10x toes-to-bar
250m row


POST WORKOUT

3. Two rounds:
10x Romanian deadlift
10/10x single leg glute bridge
30/30 side plank

 

Don't Miss Tip

 

Struggling with toes-to-bar?

We hear you. Toes-to-bar can be really frustrating to learn. The key comes to down to mastering the kip, which requires pulling and pushing our bodies in and through the bar. 

Check out this video for more: