WORKOUT-09/02/15

Father & Son training hard!

Father & Son training hard!

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

15  Minute EMOM:

7 Shoulder to Overhead 95/65#

5 Toes to Bar

2×25 Meter Shuttle Run

*If athlete fails to compete work in the allotted minute, rest 1 minute and continue.

-then-

Cash out: 2×25 Hip Extensions

530PM STRENGTH CLASS

Basic: Power Snatch 6×2 (+2.5#) , Chin-up 3 x max effort , Single Leg RDL 3×6 per side

Intermediate: 5 x 1 Hang Power Snatch + 1 Power Snatch , Deficit Handstand Push-ups 3-3-3-3-3

530PM ENDURANCE CLASS

“Long Intervals”

3-4 x 1 Mile Run

*rest 3 minutes between efforts.

Power Snatch 7×2, rest :60 between

WORKOUT-09/01/15

bros (500x500)

 

 

 

 

 

 

 

 

 

 

 

 

 

**TAKEOVER TEEN TONIGHT AT 530PM. WEIGHTLIFTING CLASS AT 630PM**

WORKOUT OF THE DAY

2 attempts at Max- Pull-ups (kipping)

rest 3:00 between attempts

-then-

3 rounds, 4 min AMRAP of:

3- Hang Power Cleans 155/105

6- Front Squats 155/105

9- Burpees over the Bar

*rest 1:00 between rounds, pick up where you left off.

WORKOUT-08/31/15

GRACE - READY TO ROCK!

GRACE – READY TO ROCK!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

“Diane”

Complete for time:

21-15-9

Deadlifts 225/155#

Handstand Push-ups

-rest as needed, then-

500 meter row time trial

*Record times in training journal.

530PM STRENGTH CLASS

Basic: Back Squat 3×5 (+5#) , Press 3×5 (+2.5#) , Side Plank Hold 3x:30 per side

Intermediate: Low Bar Back Squat 5-5-5 , Bent Over Row 3-3-3-3-3

530PM ENDURANCE CLASS

“Short Interval”

Complete 12-20 x 100 meter runs (rest :30 between intervals)

Front Squat 3rm

WORKOUT-08/28/15

dips (550x550)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Power Clean 1 rep max

-then-

10-9-8-7-6-5-4-3-2-1 Power CLean @55-60% of 1rm

200 meter run

*Post loads and times to comments.

530PM STRENGTH CLASS

Basic: Back Squat 3×5 (+5#) , Ring Row 3 x Max Effort , Farmers Carry 4×50′ (Heaviest Load Possible)

Intermediate: Pause Front Squat 2-2-2-2 , Sumo Deadlift 3-3-3

530PM ENDURANCE CLASS

“Time Trial”

5 Mile Run

Push Press 2 rep max

BREAKING MUSCLE – POWER OUTPUT OF THE POWER CLEAN

WORKOUT-08/26/15

iljay (515x550)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Time Trial – 1 mile run

-then-

Complete 3 rounds (Not for time):

3 Seated Sled Pulls (Heaviest Load Possible)

20 GHD Sit-ups

25 Hip Extensions

530PM STRENGTH CLASS

Basic: Deadlift 5 rep max , Bench Press 3×5 (+2.5#) , Single Leg RDL 3×6 (per side)

Intermediate: 5x 1 Hang Power Snatch + 1 Power Snatch , Deficit HSPU 3-3-3-3-3

530PM ENDURANCE CLASS

4 X 1 Mile Run @10-15 seconds faster than 4 mile pace (rest 3 minutes between efforts)

3 x max effort pull-ups , 3 x max effort dips

WORKOUT-08/24/15

steph (550x396)

 

 

 

 

 

 

 

 

 

 

CROSSFIT COMPETITION TIPS: BY COACH SEAN PLOSKINA

WORKOUT OF THE DAY

Press 3-3-3 rep max

-then-

Complete 5 rounds for time:

15 Kettlebell Swings 1.5/1 pood

250 Meter Row

15 Box Jumps 24/20″

200 Meter Run

*Post loads and times to comments.

530PM STRENGTH CLASS

Basic: Back Squat 3×5 (+5#) , Chin-up 3 x max effort , Side plank 3 x :30 each side

Intermediate: Low Bar Back Squat 5-5-5 , Bent over barbell row 3-3-3-3-3

530PM ENDURANCE CLASS

“Short Intervals”

15 x 50 meter run on the minute

Back Squat 3×7 @80% of 5rm