Push it

Warm-Up: 

Blackburn (Y-W-T-I) 3 x 15s each

-then: 2 Rounds of

250m Row
15 Russian KB Swings (70/53)
Handstand Hold x 30s

A.) MetCon: EMOM for 20 Minutes

Even: 10 Push Press (115/75)
Odd: 12 KB Swings (53/35)

B.) AMRAP (Partners): 7 Minutes of,

Shuttle Run or Prowler/Plate Push

-Rest 1 minute-

1 Minute of Max Push-ups
1 Minute of Max Air Squats

C.) 3 Sets of,

Chinese Plank x 45s
- rest 30s
Hip Extension x 20 (BW)
- rest 60s

This moment, we own it.

Today's Article: It's not CrossFit's Fault

Warm-Up: 

Blackburns (Y-W-T-I) 3 sets of 15 sec. hold each position

-Video Demo at 3:35-

A.) Three Sets, not for time of:

Double Unders x 50
Handstand Hold x 30 Seconds
Toes 2 Bar x 12

B.) (AMRAP) As many rounds as possible in 8 minutes of,

5 SDHP (70/53)
5 Push-Ups

C.) EMOM for 30 Minutes,

Minute 1: 15 Calorie Row

Minute 2: 12 Alternating DB Snatches (65/45)

Minute 3: 15 Abmat Sit-Ups

D.) Three sets, not for time, of:

Bent-Over Barbell Row x 8 reps
Rest 60 seconds
Chin-Up x 6 reps
Rest 60 seconds
Weighted Hip Extensions x 8 reps
Rest 60 seconds

Success.

Warm-Up: 50-40-30-20-10

Double Unders (Unbroken)
*4 burpee penalty if you trip up*

-If you do not have double unders yet, use this time to practice and just get your body warmed up.

-We do a lot of double unders, I believe the jump rope is easily one of the best conditioning tools out there.

MetCon: EMOM for 10 minutes

5 Pull-ups (sub Ring Rows)
10 Push-Ups
15 Air Squats

Strength (Superset): 4 Sets of,

Bent Over Barbell Row x 10
45 second plank hold

-Not for time. Use a weight that allows you to perform every rep perfectly.

MetCon: 

10-1 Box Jumps (24/20)

1-10 Toes 2 bar 

-Ex. 10 box jumps, 1 T2b, 9 Box Jumps, 2 T2b, etc...

25 Days of Christmas:

Row for MAX meters in 5 minutes.

End-Week MetCon

Motivation: CrossFit, Lauren Fisher, Growing up strong.

Warm-up: Mobility: Chest/Hips

Strength: Four Sets NOT for time:

10 Barbell Bench Press (65% 1RM)

10 KB Front Squats 

MetCon: 8 min. AMRAP

*Bar is taken from the ground*

8 Front Squats (135/95)
8 Barbell Pushups 

-Rest 3 Minutes-

MetCon: 6 min. AMRAP

*Bar is taken from the ground*

6 Back Squats (135/95)
6 Ring Dips 

25 Days of Christmas:

Tabata AbMat Sit-ups

Cool Down: Flexibility: Chest/Shoulders/Quads

Pumped Up

Warm-up; 3 Rounds, not for time of:

OH Squat Hold (Bar) x 25 Seconds
10 Wall Slides
12 BPA

Strength: Five sets of: 2 Power Clean + 1 Push Press

Sets 1-3 @ 75%
Sets 4-5 @ 80%

Strength: Bench Press (5-5-5)

(Wendler Week 4: Deload)

*10 STRICT Pull-ups between sets (40 total)*

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler

MetCon: 1-10 Clean & Jerk (135/95)

*Complete 1 round of "Cindy" as you ascend the ladder.*

- "Cindy": 5 Pull-ups, 10 Push-ups, 15 Air Squats

ex. 

1 Clean & Jerk

1 Round of "Cindy"

2 Clean & Jerks

1 Round of "Cindy"

3 Clean & Jerks etc..

Sweat Equity

Warm-up (MetCon): Complete as many rounds as possible in 8 minutes of:

10 KB Swings (70/53)
10 AbMat
10 Push Ups

Strength: Back Squat (5-3-1) 

(Wendler Week 3)

(Rest 3-5 minutes between WORK sets)

75% x 5
85% x 3
95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Back Squat is 135#, your percentages will be based off of 90% of 135# (120#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Strength: EMOM for 15 Minutes:

Alternating Front Rack Reverse Lunge x 6 (135/95)

-Bar must be taken from the ground.