08142018

CROSSFIT 

(Week 2)

(40 min cap)

Assault 36/30 cals

Run 800 m

rest 2-3 min

Assault 24/18

Run 400 m

rest 2-3 min

x2

+

B1.  Hollow body arch hold, :15-:20 secx4; rest :15 sec

B2. Hollow body hold, :15-:20 secx4; rest :30 sec

___
 

ENDURANCE
 

A.  Power clean, 8 singles at 70-75% 1RM; rest as needed

+

10 Deadlift 205#/135#

12 Over the bar burpees

Run 400 m

rest 2 min

x3

+

B.  Side plank, :30-:45 secx3; rest as needed

+

Three way banded hamstring stretch

 

08132018

CROSSFIT

(Week 2) 

A.  Group 1- Strict weighted CTB chin ups (supinated grip), 2-3x4; rest 2 min

     Group 2- Bent over supinated barbell rows, 10-12x3; rest 2 min

B.  Squat snatch, 2,2,2; (not tng);rest 2 min

+

10 min amrap:

10 Power snatch 115/75#

10 Bar muscle ups (sub CTB pull ups or Ring rows)

8 Power snatch 135/95#

8 Bar muscle ups

6 Power snatch 155#/105#

6 Bar muscle ups

C.  Powell raises, 8-10x3; rest 1 min between sets

___

ENDURANCE

A. Front squat, 4,4,2,2; rest 2-3 min

+

12 min amrap:

40 Du's

12 Front rack alt dumbbell lunges

28/22 Cal Assault or Echo

B. Bulgarian split squat, 6-8x3; rest 1 min

 

 

08112018

CROSSFIT

A. Split jerk, 2 EMOM for 8 min (light/moderate loads)

+

Teams of two: (reps split evenly)

120 Assault bike

80 Burpees to a 25# plate

60 CTB pull ups

40 Alternating pistols

+

B.  30-20-10 Sit ups

___

ENDURANCE

A. Bicep curls (single sided), 8-10x3; rest 1 min between sets

B.  Weighted russian twist, 12-16 altx3; rest 1 min

+

6-8 Dips

8 Toes to bar or V ups

Run 400 m

rest 2 min

x4

_____

Biathlon prep

For time:

Row 2k

Run 1 mile

rest 5 min

x2

08092018

CROSSFIT

AGroup 1- Strict muscle ups, 1-2x4; rest 2 min

      Group 2- Ring muscle up tech work (12 min)

      Group 3- Supine pull ups, 8-10x4; rest 2  min

B.  Bench press, 3x3; rest 2 min

+

10 min EMOM:

Min 1- 5-10 Toes to bar

Min 2-  50 Du's or :30-:45 sec attempts

+

Banded lat stretch

Banded tricep stretch

___

ENDURANCE

A. Landmine press, 8 each armx3; rest 1:30 between sets

B. Lying dumbbell flies, 8x3; rest 1:30

3 RFT:

12 Front squat 115/75#

24 Cal row

44 Du's

+

C. 30-20-10 Sit ups

 

08082018

CROSSFIT

(Week 1)

A.  Back squat, 3,3,2,2; rest 2-3 min

+

3 min max cal row

2 min max wall ball

1 min max sit ups

rest 2 min

x2

+

B.  Lateral banded walks, 10 each directionx3; rest as needed

___
 

ENDURANCE

Teams of 4:

2 Rounds: (two scores,total time plus max calories)

40 GHD sit ups (10 each)

Run 800 (2 of the partners while the other two bike)

Bike for calories (2 of the partners while the other two run/one working at a time)

+

Three way banded hamstring   

:30 sec couch

:30 sec half pigeon