MONDAY 4.9.18
CrossFit
Strength: Back Squat
- Complete Back Squat 9 – 6 – 3 – 9 – 6 – 3 Starting at 65-70%, then increase to a strong challenging set of 3,
- Then repeat the reps and try to go a little heavier the second time through 9 – 6 – 3.
Metcon: Complete 3 rounds Starting every 4th minute – score your slowest round.
- 15/20 Calorie Bike
- 15 Kettlebell Swings #35/53
- 12 Single Arm Front Rack Walking Lunges (Alternate after 6 Steps)
- Slowest round is your score.
Diablo F!T
Conditioning: Complete 4 rounds starting every 5th minute on the minute
- 200m Run
- 5 Burpees
- 10 Alternating Dumbbell Power Snatch
- 15 Goblet Squat
- 200m Run
Core: 2-3 rounds
- 30sec L-glute bridge lifts with a barbell on hips(up and down)
- 30sec L-glute bridge hold with a barbell
- 30sec R-glute bridge lifts with a barbell on hips(up and down)
- 30sec R-glute bridge hold with a barbell
- -30sec rest-
- 1min Chinese Plank (Supine)
- 1min Front Plank
Accessory: Accessory: 2-3 rounds
- 12 Cossack Lunges (6 each side)
- 12 Goblet Front Rack Lunge (6 each side)
- 15 Banded Clams (each side)
TUESDAY 4.10.18
CrossFit
Skill: Strict Muscle Up Progressions
- Spend 6 minutes working through the following progression to find the most appropriate drill for you
- Strict Transition
- Box Transition
- High Ring Muscle-up (Try to Practice the Strict)
Gymnastic EMOM: Week 2 EMOM
>Complete 5 rounds starting every minute on the minute – alternate between the following 3 stations
- 10-15 Parallette Shoot Throughs (modify with 15-20 Seated Pike ups)
- 5-8 Strict Chin-ups
- 5 Ring Dips (Modify with 8-10 Deficit Push-ups)
>Or
- 1-3 Ring Muscle Up + 2-3 Dips on Top of Rings
- 5-10 Strict Chin Ups
Metcon: Complete as many rounds as possible in 10-minutes
- 8 Shoulder to Overhead #75/115
- 10 Burpee Box Jump 20″/24″
- 14 Ring Rows (Feet parallel with Rings)
Diablo Strong
- Sots Press + Snatch Balance 3x(2+1) Challenging effort
- Snatch + Position Floating Snatch 4x(1+1) @ 78%
- Snatch Balance (Slight heave) + 5sec hold in the bottom of the squat
- 3×1 @ 80+%
- Front Squat 4×1 @ 85-90%
- “Core Accessory: Complete 3 rounds
- 15 Reverse Snow Angels (#2.5-5 plate in hands)
- 15 Upper Trunk Rotation Side Planks
- 8-12 Barbell Rollouts
WEDNESDAY 4.11.18
CrossFit
Metcon: 2 rounds for time of:
- 800m Run
- 30 Wall Balls #14-9’/20-10′
- 30 Toes to Bar
Diablo F!T
Conditioning: Complete 3 rounds starting every 3rd minute – alternate A & B
>E3MOM A:
- 50 Double-unders
- 15 Dumbbell Thrusters
- Max Pull-ups
>E3MOM B:
- 400-500m Row
Core: 3 rounds **no rest**
- 30sec right side plank with upper body trunk rotation
- 30 sec left side plank with upper body trunk rotation
- 30sec right side plank with lower body toe taps
- 30sec left side plank with lower body toe taps
- 60sec candlestick hold
Accessory: 3 rounds
- 10 DB lateral raise
- 10 straight arm front raise (Alternating Arms)
- 10 DB military shoulder press
THURSDAY 4.12.18
CrossFit
Strength: Clean Pull + Position 1 Squat Clean
- Complete 5 sets of (1+3) Starting at 70%
Metcon: Complete as many rounds as possible in 11 minutes
- 5 Cleans #105/155 (M55+ #95/135) *Squat or Power
- 10 Burpee over Bar
Diablo Strong
- Power Clean + Push Press + Jerk 3x(1+1+1) Up to 70% 1RM C&J
- Cleans 4×2 @ 80-85%
- Halting Clean Pulls 4×2 @ 105%
- Pause 2sec at position 3 & 1 before finishing the pull.
- Jerks from the rack 4×1 @85+% of 1RM C&J
- Explosive Accessory:
- Complete 3 rounds of:
- 8 Heavy Wall Balls
- 8 Under Hand Vertical Throw
FRIDAY 4.13.18
CrossFit
Metcon: 5 rounds for time of: (20min Time Cap)
- 20/25 Row calories
- 12 Chest-to-Bar pull-ups
- 6 Strict handstand push-ups
Diablo F!T
Conditioning: Complete 10 rounds starting every 2nd minute
- 20/20 Sec Side Plank (each side)
- 10 Burpee Pull Ups
Core: 4 rounds
- 30sec grasshoppers
- 30sec v-ups
- 30sec med ball sit up throws
- 1min rest
Accessory: 2-3 rounds
- 10 Y,T,W (weighted)
- 10 reverse snow angels
- 10 straight arm banded lat pull down
SATURDAY 4.14.18
CrossFit
Strength: Back Squat
- Complete 4 sets of 8 working between 70-80%
Metcon: Complete as many rounds possible in 6 minutes
- 10 Hang Squat Snatch #55/75
- 15 Box Jumps 20″/24″
Diablo Strong
- Snatch 4×1 80-85%
- Clean & jerk 4×1 90-95%
- Back Squat 3×1 @ 90%
- Lower Accessory: 3 rounds
- 10-12 GHD Ham Raises
- 10 Weighted Jumping Split Lunges
- 3 Seated Box Jumps
- Upper Accessory: 3 Rounds
- 10 Single arm 1/2 Kneeling military Press
- 10 Single arm Bent over Rows
SUNDAY 4.15.18
CrossFit
Metcon: Complete 4 rounds starting every 5th minute.
- 20/30 Calorie Bike
- 10 Hang Power Cleans #75/115
- 25 Push-ups
- Score your slowest round
