e38ce216219067ad1f1cc0b220f43dfe

Samedi 15/02/2020

**WARM-UP**
3:00 Bike – :20 Work/:40 Recovery*
*Every round of :20 Work, increase the pace!
Then…
3 ROUNDS
5 Bootstrappers
10 Cossack Squats
10 Scap Pull-Ups
5 Kipping Swings

**TEACHING**
Back Squat comes from the ground today- this is a higher skill movement than the Back Squat from the rack, so today is
time to review.

Athletes perform with empty barbell:
5 Power Cleans
5 Power Cleans + Push Press
5 Power Cleans + Push Press + Lower onto Back Rack – FOCUS on squeezing the shoulders back to create the shelf for
the bar to rest on- No dropping on your neck!!
5 Back Squats

PARTNER WORKOUT
IN TEAMS OF 3…
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 — Back Squat (185/125)|(135/95)**
STATION 2 — Cal Bike
STATION 3 — Toe to Bar
STATION 4 — Rest
*Fight Gone Bad Style. P1 starts on Station 1 / P2
on S2 / P3 on S3 and rotates down. Teammates
rotate between stations 1,2,3 and all partners rest
at same time for the final station. No additional
rest b/t stations.
**Back Squat comes from ground.
(Score is Reps in Each Set)

FINISHER
4 SETS FOR QUALITY
10 DB Manmakers
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-

 

15 février 2020
maxresdefault

Vendredi 14/02/2020

WOD ST VALENTIN

SKILL

ON A 10:00 RUNNING CLOCK… Practice Your Handstand Push-Ups*

*Different Drills Depending on Level:
Intro – Box HS Push-Up, HS Hold, or HS Negs Intermediate – Strict or Kipping in Small Sets Advanced – Deficit Strict or Kipping for Reps

(No Measure)

ACFIT CLASSIC WORKOUT*

« LOVE LOSS » EVERY 4:00

FOR 6 SETS 

7 Up-Down Devil’s Press (35/20)|(20/15)
14 DB Front Squat 16/13 Cal Bike

-Rest Remainder of the Time-

*New ACFIT Classic Workout – Happy Valentine’s Day!

(Score is Time for Each Set)

14 février 2020
BtU6ha2CcAECS2v

Jeudi 13/02/2020

**WARM-UP**

PARTNER WARM-UP
1 ROUND
P1: Bike (Mod Pace)
P2: 30 Single Unders + 10 Up Downs

P1: Bike (Mod Pace)
P2: 30 Fast Single Unders + 10 Up Downs
P1: Bike (Mod Pace)
P2: 30 Big Jump Single Unders + 10 Up Downs

Into…

3 ROUNDS
10 PVC Pass Through Lunges
10 Scap Pull Ups
10 Hanging Knee Raises
From here, use the PVC Pipes to go through some of the Burgener Warm Up we have highlighted in today’s TEACHING
section.

WORKOUT
AMRAP x 15 MINUTES
2 Rope Climb
25 Hang Muscle Snatch (75/55)|(45/35)
75 Double Under
(Score is Rounds + Reps)

FINISHER
3 SETS*
20 Banded Face Pulls
20 Banded Tricep Pull Down
20 Alt. V-Ups
*All sets should be performed with a light or
moderate band.
(No Measure)

13 février 2020
369425119

MERCREDI 12/02/2020

GENERAL WARM UP

2 Min Bike
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)

1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…

AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats

PRE WORKOUT PREP
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers

From here, load BB to workout weight and have athletes do a quick set of:
200m Run
7 Front Squats

STRENGTH

1-1-1-1-1 Back Squat

WORKOUT

3 ROUNDS FOR TIME
400m Run
15 Front Squat (135/95)|(95/65)

-12:00 Hard Cap-
(Score is Time)

OPTIONAL COOL DOWN

FOR RECOVERY
3:00 Recovery Pace Bike
3:00 Foam Rolling Upper Back / Shoulders

12 février 2020
crossfit-grunge

Mardi 11/02/2020

**WARM-UP**
ON A 10:00 RUNNING CLOCK…
4:00 Bike/Row

-THEN-
AMRAP WITH REMAINING TIME LEFT

10 Bootstraps
10 KB DL
10 Alt Step Ups
10 Up-Downs
10 Scap Pull-Ups

**TEACHING**
RUSSIAN KETTLEBELL SWINGS…

WORKOUT
DEATH BY (7:00 CAP)….

6 Russian KB Swings (70/53)|(53/35)
Reps increase by 6 every minute. 6-12-18…and so
on
-Rest 3:00-
DEATH BY (7:00 CAP)…
5 Up-Down Box Jump Over (20)
Reps increase by 5 every minute. 5-10-15…and so
on
-Rest 3:00-
DEATH BY (7:00 CAP)…
4 Kipping Pull-Ups (C2B Optional)
Reps increase by 4 every minute. 4-8-12…and so
on
*7:00 Cap on all « Death By » Rounds. If fail before 7
completed rounds, drop down at least 2 levels
from where you failed and then continue.
(No Measure)

OPTIONAL FINISHER
FOR TIME
400m Walking Lunge
(Score is Time)

11 février 2020
kara-snapchat-sneak-peek

Lundi 10/02/2020

WARM-UP

2 ROUNDS (12 MIN CAP)

1:00 Bike (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms

-THEN –

2 ROUNDS

1:00 Bike (Increasing Pace Each Round)
10 Plank Pike-ups
:30 DB Overhead Hold
15 Sit-ups
*After the Warm-up have your athletes grab a barbell to go over the Strict Press

STRENGTH

1-1-1-1-1
Strict Press*
*Start moderate-heavy and build to heaviest single
rep.
(Score is Weight)

WORKOUT
FOR TIME

40-30-20
Cal Bike
12-12-12
DB Strict Press (Athlete Choice, Heavy)
30-30-30
Sit-Ups
(Score is Time)

10 février 2020
samdancer-ranchdeadliftladder-e1469111215610

Samedi 08/02/2020

WARM-UP
Partner Warm-Up! Partner up and grab a rower and a Barbell!

1 Round:
P1: Row *
P2: 5 Inch Worms + Push Up
5 Bootstraps
20 Single Unders
*P1 Rows until P2 completes their work, then they switch

2 Rounds:
P1: Row*
P2: 10 BB Goodmornings
10 Scap Pull-Ups
20 Single Unders (High Jumps)

*P1 Rows until P2 completes their work, then they switch

TEACHING
DU EXTENDED WARM-UP

–10 Single Under Jumps with both handles of Jump Rope in one hand- focus on timing of the rope and the jump- then
switch hands
–10 Double Under Jumps with both handles in one hand- practice the timing of the double wrist flick with the rope on the
side of the body- then switch hands
–10-20 Double Unders or Double Under attempts- once athletes get the feel for the rope on the side of the body, hold each
handle in one hand and have athletes work on DU attempts (1-2 Singles + 1 DU) or 20 DU
DEADLIFT WARM-UP
(On your call)
–5 reps: Tempo DL with the Empty Bar @ 3131- focus on keeping the bar close, belly tight and weight in the heels
–5 reps: Tempo DL with a light weight on the bar @ 3111- focus on the set-up, getting tension in the bar before standing
with the weight
*Athletes make another weight jump and perform on their own*
–5 reps: Tempo DL with a slightly heavier weight @ 3111.
*From here athletes can work together to warm their bars up to the workout weight*

PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME

60 Cal Row
60 Pull-Ups
40 Deadlift (275/185)|(185/125)
200 Double Unders
60 Cal Row
200 Double Unders
40 Deadlift
60 Pull-Ups
60 Cal Row
*P1 works while P2 rests. Switch every 10 or 15 cal
on the rows. Workout must be complete in order.
Split up reps of Pull-Ups, DL, and DU any way
between partners.
(Score is Time)

8 février 2020
overheadpress

Vendredi 07/02/2020

WARM-UP
GENERAL WARM-UP

2 ROUNDS

1:00 — :30 Slow Air Squats / :30 Fast Air Squats
1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps
1:00 — Plate Ground to Overhead (:01 Pause OH)
1:00 — Box Step-Ups

SHOULDER FOCUSED

2 SETS

:20 Bar Hang
:20 Big Shoulder Rolls Back
:20 Big Arm Circles Forward
:20 Big Arm Circles Backward
:20 Arms Up & Back

-Rest as Needed b/t Sets-
2 SETS

8/8 Barbell Elbow Punches
8 Double Elbow Rolls Forward (from back rack)
8 Behind the Neck Press (elbows pointing straight down)

-Rest as Needed b/t Sets-

STRENGTH

3-3-3-3-3
Strict Press*
*Start moderate and build to heaviest set of 3.
(Score is Weight)

WORKOUT
2 ROUNDS FOR TIME

15 Push Press (115/75)|(75/55)
25 Box Jump (24/20)
-Rest 1:00-
FOR TIME
30 Push Press (115/75)|(75/55)
50 Box Jumps (24/20)
(Score is Total Time)

 

8 février 2020
row

Jeudi 06/02/2020

WARM-UP
1 ROUND

1:00 Bike
:30 Slam Ball Deadlift
:30 Groiners

Right into…

1 ROUND
1:00 Bike
:30 Slam Ball Push Press
:30 Cossack Squats
Right into…
1 ROUND
1:00 Bike
:30 Slam Ball Ground to OH
:30 Lunges

EXTENDED WARM-UP

3 SETS

50′ Slow Table-Top Bear Crawl (aka Quadruped)*
*5 Strict-Up Downs after each set.
1 Rep of Strict Up-Down is…
1 Air Squat Down
1 Sprawl Back to Plank
:01 Pause in Plank
1 Sprawl Up to Squat
1 Air Squat Up
(No Measure)

WORKOUT

5 SETS*

20 Slam Ball (20/10)
20 DB Suitcase Lunge (35/20)|(20/10)
20/15 Cal Bike
-Rest 2:00 b/t Sets-

*Athlete must pick any (2) sets of the (5) total and
perform 30 reps of the Slam Ball & 30 reps of the
Lunge. No change to Cals. For example, athlete
can choose Set 1 and Set 3 for the 30/30 or Set 2
and Set 5 for the 30/30 or any other combo. The
three remaining sets are performed as written.
(Score is Total Time)

8 février 2020
Khalipa 2

Mercredi 05/02/2020

WARM-UP

2 ROUNDS

10 PVC Pass Through Lunge
10 Scap Pull-Ups
10 Alt. Squat Thoracic Rotation

2 ROUNDS

5 PVC Push Jerk (:01 Pause in “Catch”
5 PVC OHS
10 Kip Swings

TOES TO BAR
–5 Big Kip Swings
Focus: on using the lats to pull down on the bar with straight arms
–3 Knees to Chest
Focus: in the back end of the kip athletes will bring their knees to their chest
–3 Knees to Chest with lean back
Focus: bigger kip and lean back bring the knees higher up to pull-up bar
–3 Knees to Chest with kick up or TTB
Focus: if the athlete can perform the TTB have them perform 3 reps. If the athlete is still working on the TTB they will do
the big lean back knees to chest and kick their toes up towards the bar.
By now the shoulders should be plenty warmed up so go into your teaching of the of the hang power snatch.

HANG POWER SNATCH

5 Snatch RDL
-Athlete will start at the hips with the knees bent and shoulders pulled back
-Athlete will hinge at the hip, push the hips and knees back as the shoulders go forward over the bar as the bar travels
down the leg to above knee
-Athletes will reverse this motion by pushing the knees and hips forward as the chest comes back up to a vertical position
while the shoulders pull back to keep the bar close

5 hang high pull
-Athlete starts in vertical position with the knees bent
-they will extend up on to the toes and shrug up
-the elbows travel high and up guiding the bar in a vertical path. Cue here “try to pull your shirt up”
5 high hang muscle snatch
-same start as the high pull
-athletes once again moves in similar fashion to the high pull but after the shrug and high elbows athletes will perform a
fast turn over where the elbows quickly move under the bar to press up and overhead
5 high hang power snatch
-same start as the muscle snatch
-this is where the athlete changes direction and travels under the bar
-the athlete will jump as they extend up and when the bar makes contact with the hip they will shrug and jump their feet to
a quarter squat as they move under the bar
5 hang power snatch
-same as the high hang power snatch but the lift begins at above the knee
-athletes still need to extend up where the bar makes contact with the hips.

WORKOUT

EMOM x 18 MINUTES

MIN 1 – 3 Hang Power Snatch (Building)
MIN 2 – 9, 12, or 15 Toes to Bar
MIN 3 – 9, 12, or 15 Hand Release Push-Ups
*Athletes can choose which rep scheme they
follow in the bodyweight movements. Power
Snatch starts light then can build every round or
every other round.
(Score is Load)

FINISHER

3 SETS

12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks

8 février 2020
tumblr_oz4i9oSv031wp4psbo1_400

Mardi 04/02/2020

WARM UP

3 ROUNDS
5 Push-up to Pike-up
10 Bootstrap Stretches
10 Alt. Spiderman Lunges
10 T-spine Rotations

Into…

EMOM x 6:00
:30 On/ :30 Off
Min 1 – Row (Easy)
Min 2 – Wall Squats
Min 3 – Row (Moderate)
Min 4 – Cossack Squats
Min 5 – Row (Hard)
Min 6 – Back Squats w/ empty bar

STRENGTH

3-3-3-3-3
Back Squat*
*Start moderate and build to heaviest set of 3.
(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

13 Back Squats (155/105)|(115/75)*
350/300 Row
*Squat can come from ground or rack.
(Score is Time)

 

OPTIONAL COOL DOWN

FOR RECOVERY

2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)

8 février 2020
muscle-up

LUNDI 03/02/2020

WARM-UP

2 ROUNDS
10 Alt. Shoulder Taps in High Plank 10 Alt. Groiners
10 Scap Pull-Ups

Into..

3 ROUNDS
5 Up-Downs
5 Inchworms w/ a Push-Up 5 Kip Swings

Into..

2 ROUNDS w/ empty bar 8 RDLs
8 Hang Muscle Cleans
8 Alt. Elbow Punches

8 Hang Power Cleans

SKILL

ON A 10:00 RUNNING CLOCK

Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up

WORKOUT

« UPPERCUT »
ON A 12:00 RUNNING CLOCK…

20 Ring Muscle-Ups

Then in the remaining time…

2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar

into…

2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar

into…

AMRAP in remaining time of…

3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar

No other rep or weight changes in workout.

3 février 2020
téléchargement

VENDREDI 31/01/2020

WARM-UP

Team 1k Row
In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of
Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)
With the Same Partner…

AMRAP x 5 MINUTES
5 Burpees in-sync
10 Sit-ups in sync
15 Air Squat + Jumping Jack in-sync*
*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.

(Score is Meters. Also Note Mile Time)

TEACHING

Have athletes perform 1 SET…
4-8-12 (should be unbroken and smooth)
Then…
6-12-18 (if needed, can break up in similar way to workout)
Then…
200m Jog, Below Race Pace
into…
4 x 100m Quick Pacing via Line Drills*

I. ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on
Rower
(Score is Meters. Also Note Mile Time)

-Rest as Needed*-

II. AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
*Rest at Least 5:00 b/t Efforts
**Last Seen 9/25/19
(Score is Rounds & Reps)

31 janvier 2020
c2018080114314438-daa-a62i2190-1-1534192659

JEUDI 30/01/2020

WARM UP
1 ROUND
9 Plate Deadlift
7 Up-Downs
5 Bootstrap + Inchworm

1 ROUND
9 Plate Press

7 Plate G2O

5 Burpees

1 ROUND
7 BB Good Mornings
7 Behind Neck Strict Press

7 Burpee to Plate

WORKOUT

FOR LOAD
3-3-3-3
Double-Overhand « Quiet » Deadlift
-Rest as Needed-
FOR LOAD
5-5-5-5
Tempo Strict Press (1111)
(Score is Weight)

FINISHER
3 ROUNDS FOR TIME
25 Plate Ground to OH (45/25)

10 Burpees to Plate
-Hard Cap 5:00

– (Score is Time)

 

30 janvier 2020
26e72b6a471910e709ba8a939a19b2dd

MARDI 28/01/2020

WARM-UP
3 ROUNDS
8/6 Cal Bike
8 Up-Down Step Ups
10 Good Mornings
Into…
3 ROUNDS w/ empty barbell
5 RDLs
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Box Jumps (build in height every round)

SKILL

-High Hang Jump Shrug
-High Hang Muscle Clean
-High Hang Power Clean
-Hang Power Clean

WORKOUT
FOR TIME*
15-12-9
Hang Power Clean (95/65)|(65/45)
Box Jump (24)
into…
12-9-6
Hang Power Clean (135/95)|(95/65)
Box Jump (30)
into…
9-6-3
Hang Power Clean (185/125)|(135/95)
Box Jump (30+)
*Heights are same for all athletes. Goal is three
increasing heights for the Box Jump.
(Score is Time)

28 janvier 2020
course-a-pied-jeux-olympiques_5

LUNDI 27/01/2020

WARM UP

3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold
Into…
2 ROUNDS
:30 Alt. Crossovers
:30 Alt. Scorpions
:30 Alt. Spiderman Lunges
:30 Bird Dogs
Into…
3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups

SKILL

Bar Hold (Active Hang)
-Front / Back Positions (Arch/Hollow)
-Dynamic Kip Swing
-Kip Swing + Knees-Up
-Single Pull-up
Then… 2-1-2 Drill

WORKOUT
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run

 

27 janvier 2020
box-jump-games-page-1280×720

SAMEDI 25/01/2020

WARM UP

2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort)
Then…
3 ROUNDS:
10 Alt Box Step Ups
10/10 Single Arm DB Deadlifts
10/10 Single Arm DB Bent Over Rows

 

WORKOUT
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00 including 3,2,1 go..perform 10
Up-Downs
-Rest 3:00-
AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Bent Over Row (50/35)|(35/20)
(Score is Rounds + Reps — Add Cals to Reps)

COOL DOWN
FOR RECOVERY
8:00 of Flow Yoga or Stretching

25 janvier 2020
XW_CrossFit-Auckland-061

VENDREDI 24/01/2020

WARM-UP
3-4 ROUNDS w/ Single KB…

10 KB Romanian DL
5/5 Single Arm KB Bent Over Rows
:15 L arm FR Hold
:15 L arm OH Hold
:15 R arm FR Hold
:15 R arm OH Hold
10 “Strict Burpees”

SKILL

ON A 12:00 RUNNING CLOCK…
8:00 – Practice Kipping HSPU Breakdown
4:00 – Practice Tempo DL Drill w/ Empty Barbell

BENCHMARK WORKOUT

« DIANE »
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
Handstand Push-up

FINISHER
« TABATA »
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Russian Twist
MOVT 2 – Slow Tuck-Ups
*Alternate movements for 8 Rounds total.

24 janvier 2020
tumblr_inline_nihfbc5mDp1qd2yhg

JEUDI 23/01/2020

WARM-UP
400m Team Run
2 ROUNDS
1:00 Mountain Climbers
1:00 Jumping Jacks
1:00 Groiners (Twist Optional)
1:00 Hollow Rocks
1:00 Alt. Sit-Thrus

then…

2 ROUNDS
10 Scap Pull-Ups
5 False Grip Ring Rows
10 DB Deadlift
10 Lunges

SKILL

MOUVEMENTS DU WOD

WORKOUT

AMRAP x 18 MINUTES

6 Ring Muscle-Ups
18 DB Hang Power Cleans (50/35)|(35/20)
36 Forward Lunges
(Score is Rounds + Reps)

23 janvier 2020
Khalipa 2

MERCREDI 22/01/2020

Warm-up

1 ROUND
8 Up-Downs
8 Cossack Squats
8 PVC Pass Through
8 PVC Back Rack Squat

1 ROUND
6 Burpees
6 PVC Lunge Pass Through
6 PVC Overhead Squat
6 PVC Snatch Grip Sots Press

Skill

Burgener warm-up

3 Snatch Deadlift
3 High Hang Muscle Snatch
3 High Hang Power Snatch + 3 OHS

3 High Hang Squat Snatch
3 Hang Squat Snatch
3 Squat Snatch

STRENGTH
ON A 15:00 RUNNING CLOCK… Build to a Heavy Set of the Complex:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

WORKOUT

EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
(Score is Reps)

22 janvier 2020
push-ups

MARDI 21/01/2020

WARM-UP

3 ROUNDS
:30 Row (Moderate)
:30 Swinging Arm Crosses
:30 Arms Up & Back
:15 Doorway Stretch / Each Side
10 Push-Up Negative to Downward Dog

Into…

TABATA (8 ROUNDS :20 ON/:10 OFF)

R1 & R2 Right Leg Single Unders
R3 & R4 Left Leg Single Unders
R5 – R8 Single Under

SKILL

les mouvements du wod

WORKOUT

4 ROUNDS FOR TIME
75 Double Unders 500/450m Row
25 Hand Release Push-ups

(Score is Time)

FINISHER

3 SETS
25 Empty Barbell Curls 25 Glute Bridge-Ups

(No Measure)

 

21 janvier 2020
Tabata-Workouts

LUNDI 20/01/2020

WARM UP

2:00 EZ Warm-up on the Bike or Rower…

Into…

2 ROUNDS
:30 Active Deadhang 10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squat

Into…

2 ROUNDS
10 Kip Swings
10 Tuck-Ups
10 Alt Groiners
10 Russian KB Swings

Into..

EMOM x 3 MINUTES 15 Air Squats
10 Burpees

SKIL

3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

WORKOUT

« TABATA »
8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Russian KB Swing (53/35)|(35/26)

TABATA 2 – Air Squat

TABATA 3 – Toes to Bar or Reverse Crunch

TABATA 4 – Slam Ball (20/10)

-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)

 

19 janvier 2020
Unknown

LUNDI 13/01/2020

WARM-UP

2 ROUNDS
:45 Row
10 Alt. Groiners

10 Glute Bridges

:30 Shoulder Taps

THEN…

2 ROUNDS
5 Inchworms + Push-up
10 Slamball Deadlifts
10 Barbell Goodmornings
:30 HS Hold/Nose to Wall Hold

SKILL

DEADLIF

– 5 Deadlifts above the knee — hips hinge with minimal knee bend and close bar path
– 5 Deadlifts below the knee — tight/flat back loading the hamstrings
– 5 Deadlifts to mid-shin — hips/shoulders moving together without getting too “squatty”

– 5 Deadlifts at 30×1 — slow controlled movement practicing the tempo

HANDSTAN

– 3 Kick up + :03 HS Hold

— Focus is on being comfortable inverted and being able to maintain stacked position (shoulders over wrists) and a tight midline (no over extension of the low back)

– 3 Kick Up + HS Negative

*no press — Focus is on controlled descent maintaining body position. Goal is a soft landing, protecting the neck, in a tripod position.

– 3 HSPU

— Focus is on tucking the knees into the chest then aggressively extend the legs and hips up, not away or into the wall.

PUIS

15′ pour charger vos barres pour Deadlift et preparer Handstand

WORKOUT

Time cap 17′

FOR TIME
8-6-4-2-4-6-8
Deadlift (125/84)|(84/60)kg

*After Every Set Complete…

– 8 Handstand Push-ups (Strict Optional)

– 16 Slam Balls (30/20)|(20/10)

 

 

 

12 janvier 2020
T2B_Top_Web

Samedi 11 Janvier 2020

WARM-UP

AMRAP x 4 MINUTES
5 Cal Bike
10 Scap Pull-Ups
8 KB Sumo DL
20 Single Unders

AMRAP x 4 MINUTES
5 Cal Bike
5 Kip Swings
10 Tuck-Ups
8 RKBS
20 High Singles / Double Unders

Skill

Mouvements du WOD

Metcon

PARTNER WORKOUT
IN TEAMS OF 3…
AMRAP x 13 MINUTES

P1 Completes…
6 Toe 2 Bar
14 Russian KB Swing (70/53)|(53/35)
24 Double Unders

While P2…
Wall Sit Hold

While P3…
Rests
-Rest 2:00-

ON A 7:00 RUNNING CLOCK…
Max Cal ROW
*P1 works while P2 holds Wall Sit and P3 Rests. P1
completes a full round of the AMRAP then
switches with P2. Then P2 switches with P3 and so
on. Athletes must rotate in order. During the Bike,
athletes rotate in order to complete Max Cals. No
Wall Sit.
(Part 1 – Score is Rounds + Reps / Part 2 – Score is
Cals)

11 janvier 2020
Josh-Bridges-Camo-Knee-Sleeve

Vendredi 10/01 2020

WARM-UP

2:00 Mono Warm-up — Bike, Run, Row or Ski
into…

CHIPPER 
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge with PVC Pass
10 Barbell Strict Press
10 Alt. Elbow Punches
1:00 Alt. Groiners

Skill

STRENGTH

Build to 1RM Clean & Jerk

WORKOUT

3 ROUNDS FOR TIME
10 Power Clean (155/105)|(115/75)
10 Shoulder to Overhead

 

10 janvier 2020
12981.push-up

Jeudi 09 Janvier 2020

Warm up

1 ROUND
5 Push-Up to Down Dog
:20 Hollow Hold
20 Shoulder Taps
:45 Bike (Light-Mod)

1 ROUND
5 Inch Worm + Push-Up
:20 Hollow Hold
3 Wall Walks
:45 Bike (Mod-Hard)

SKILL

Practice HS Walk Skill*
*Beginner – Bear Crawl or Box Walk
Intermediate – Box Walk or Guided Walk
Advanced – Guided Walk or Free Walk
(No Measure)

WORKOUT

EMOM x 15 MINUTES
MIN 1 – MAX Push-Ups
MIN 2 – 16/13 Cal Row
MIN 3 – MAX V-Ups
(Score is Reps)

After

COOL DOWN
FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)

9 janvier 2020
Collage-StrictPullUps1

Mercredi 08 Janvier 2020

Warm up

1 ROUND
10 Scap Pull-Ups
10 Scap Push-Ups
10 DB Deadlifts
10 Hollow Rocks

1 ROUND
10 Scap Pull-Ups
10 Scap Push-Ups
10 DB Front Squat
10 Arch Rocks

Skill

Practice Gymnastic Kipping Pull-up
Progression…
Controlled Kip
Dynamic Kip
Kip + Knees-Up
Single Pull-up
Connected Kipping Reps

WORKOUT

3 SETS
30 DB Hang Squat Clean (50/35)|(35/20)
30 Pull-ups or Ring Rows
800m Run
-Rest 1:30 b/t Sets-

8 janvier 2020
500_F_209102420_nJyAKw243SH5aZHongTXBTEIzvJFL9jy

Mardi 07 Janvier 2020

Warm up

THEN…
2 ROUNDS
8 Box Jump + Step Down
8/8 DB Push Press *Non-working hand holds DB at shoulder
1:00 Alt. Bird Dogs

THEN…
2 ROUNDS
10 Box Jumps *Fast
10 DB Push Press
1:00 Plank Hold

Skill

Technique Push Press

NCFIT CLASSIC WORKOUT

« THE 20/20 EXPERIENCE »

AMRAP x 20 MINUTES*
20 Box Jumps (24/20)
20 Push Press
(115/75)|(75/55)

*Every 3:00 including 3,2,1
go…perform 20 Sit-Ups

After

COOL DOWN
FOR RECOVERY
2:00 Calf/Achilles Smash on
Barbell (L)
2:00 Calf/Achilles Smash on
Barbell (R)
(No Measure)

8 janvier 2020
games2012_norcal_eod1_landscape-620×350

LUNDI 06/01/2020

WARM-UP

2 ROUNDS
:45 Row
10 Alt Spiderman Lunges

10 Bootstrap Stretches
5 Inchworms
3 Burpee Broad Jumps

THEN…

3 ROUNDS (W/ Empty Barbell)

5 Snatch Grip RDLs
5 Kang Squats
5 Behind the Neck Pres

STRENGTH

Build to 1RM SNATCH

WORKOUT

AMRAP 5′

30 burpees

max Power Snatch 43/30kg

 

6 janvier 2020
500_F_209102420_nJyAKw243SH5aZHongTXBTEIzvJFL9jy

SAMEDI 28/12/2019

Endurance et résistance musculaire sur une charge qui augmente au fil du temps

Warm up

Mobilité 

3 rounds :

200m row,

6 medball clean,

6 step ups

Skill

Mouvements et préparation pour le Wod

Metcon

Workout 20.4
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box

After

Core training

28 décembre 2019
ohsflex

VENDREDI 27/12/2019

Travail de force et stabilité

Warm up

mobilité 

Renforcement stabilité épaules

3 rounds :

5 inch worm

10 cossak squats

Skill

Technique des mouvements du complex

Complex:

1 muscle snatch

2 snatch balance

2 overhead squat

Metcon

Overhead squat 3-3-3-3-3 reps

After

1000m Run

Randy

75 power snatch 35/25

27 décembre 2019