Thursday, April 12, 2018 CROSSFIT SPORT: 5 min: Assault bike 4 min: Plate Overhead Sit-ups (15/10 lbs.) 3 min: Hip Extensions 2 min: Jumping Air Squats 1 min: Assault Bike FITNESS: 5 min: Assault bike 4 min: Sit-ups 3 min: Hip Extensions 2 min: Air Squats 1 min: Assault Bike WEIGHTLIFTING A. Snatch Balance…
Saturday, April 7, 2018 CROSSFIT SPORT: In Partners perform: 60 MB Squat toss over Pull-up rig 400-m MB Carry 60 MB Sit-up Throws 400-m MB Carry 60 MB Squat Cleans (alternating) Then, with whatever time is remaining of 12 min., perform as far as possible of MB Carry. (20/14 lb.) FITNESS: In Partners perform: 50…
Saturday, March 31, 2018 CROSSFIT SPORT: 4 Sets of: 30 sec. on/30 sec. rest L-Sit Parallette Pass Throughs Hip Extensions Superman FITNESS: 4 Sets of: 30 sec. on/30 sec. rest Lying Knee Tucks Parallette Pass Throughs Hip Extensions Superman PERFORMANCE Do the gym programming (RX’d or competitor) for the day. Rest 20 minutes 10…
Sunday, February 25, 2018 CROSSFIT SPORT: 3 Rounds: 1 min. Hip Extensions 30 sec. Rest 1 min. Superman Hold 30 sec. Rest 1 min. Parallette Pass-throughs 30 sec. Rest 1 min. Plank 30 sec. Rest FITNESS: 3 Rounds: 1 min. Hip Extensions 30 sec. Rest 1 min. Superman Hold 30 sec. Rest 1 min. Parallette…
Monday, January 15, 2018 CROSSFIT SPORT: 15 Deadlifts (185/135 lb.) 18 GHD Sit-ups 21 Wall Ball Shots (20/14 lb.) 18 Deadlifts 21 GHD Sit-ups 24 Wall Ball Shots 21 Deadlifts 24 GHD Sit-ups 27 Wall Ball Shots FITNESS: 15 Deadlifts 18 Sit-ups 21 Wall Ball Shots 18 Deadlifts 21 Sit-ups 24 Wall Ball Shots 21…
Thursday, January 11, 2018 CROSSFIT SPORT: 5 Rounds: Max set Push Jerks at 80% 1RM Rest 1 min. Max set Weighted Hip Extensions Rest 2 min. FITNESS: 5 Rounds: 10 Push Jerks Rest 1 min. 15 Hip Extensions Rest 2 min. WEIGHTLIFTING A. 6 Sets, Building: 3-Position Snatch B. 5 Sets: 3 Power Snatches 80% 1RM…
Wednesday, January 10, 2018 CROSSFIT SPORT: 3 Rounds, For Time: 10 Over Unders (24/20 in.) 10 x 3-Point Shuttle Runs (20 m) 10 Deadlifts (225/155 lb.) FITNESS: 3 Rounds, For Time: 10 Step Over & Unders 10 x 3-Point Shuttle Runs (20 m) 10 Deadlifts PERFORMANCE 180110 PERFORMANCE PART A To be done 45 minutes…
Thursday, December 21, 2017 CROSSFIT SPORT: 3 Rounds 20 Hip Extensions (Weighted) 400-m Run 20 Anchored Sit-ups (Weighted) FITNESS: 3 Rounds 15 Hip Extensions 200-m Run 15 Anchored Sit-ups (Weighted) WEIGHTLIFTING A. Back Squats 3×12 75% 1RM B. 4 Sets, Building: 3 Muscle Snatch C. 10 minutes to build to a heavy Hang Snatch PROWESS LITE “Shoulder…
Wednesday, December 20, 2017 CROSSFIT SPORT: Hang Squat Clean 2-2-2-2-2 FITNESS: Hang Power Clean 4-4-4-4-4-4 PERFORMANCE 171220 PERFORMANCE Do the gym programming (RX’d or competitor) for the day. Rest 20 minutes “GHD Michael” 3 Rounds for time: 800m Run 50 Hip extensions 50 GHD sit ups – Goal is to finish under 25 minutes. Consider…
Tuesday, November 28, 2017 CROSSFIT SPORT/FITNESS: 50-40-30-20-10: Double Unders Hip Extensions Weighted Situp PERFORMANCE A. To be done 45 minutes before class Snatch-grip Deadlift 3-3-3-3-3 – Use the heaviest weight possible on each set. B. Sumo Deadlift 3-3-3-3-3 – Use the heaviest weight possible on each set. C. Deadlift 3-3-3-3-3 – Use the heaviest weight possible on each…
