Week 18: April 30 – May 6, 2018
MONDAY 4.30.18 CrossFit Strength: Back Squat 1 – 1 – 1 – 1 – 1 – 1 Once you warm up take 5-6 reps to find a max effort Metcon: Back Squat Face off Partner up with your closest “Frenemy”, and complete as many reps as possible in 3 rounds. Partner A, starts on rower […]
Week 17: April 23 – 29, 2018
MONDAY 4.23.18 CrossFit Metcon: Complete 5 rounds for time: 20/25 Calorie Row (NO CHEATING the row) 10 Toes to Bar 12 Dumbbell Power Clean #35/50 Diablo F!T Conditioning: Complete 5 rounds starting every 2nd minute – alternate A & B >E2MOM A: 200m Med Ball Run 5-8 Dumbbell Front Squats >E2MOM B: 8 Burpee 10 […]
Week 16: April 16 – 22, 2018
MONDAY 4.16.18 CrossFit Metcon: 3 Rounds of: 800m Run 2o Knees to Elbow 20 Wall Balls #14-9’/20-10′ 20 Push-press #53/75 Diablo F!T Conditioning: “Fun with Tabata” Air Bike for Cals KB Sumo Deadlift High Pull (#53/#70) / Supine Bridge Push-ups / Air Squats Dead bugs / Prone Plank Core: 3 rounds 5 Jefferson curls (25-35 DB) […]
Week 15: April 9 – 16, 2018
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 […]
Week 14: April 2 – April 8, 2018
MONDAY 4.2.18 CrossFit Benchmark: “Fran” Complete 21-15-9 for time Thrusters #65/95 Pull-ups Core Blast: With a Partner, complete 3 rounds of: 30sec Anti Rotation (1/2 knee position) 30sec Lateral Med Ball Toss (Each side) 60sec Plank 30sec Rest 60sec Chinese Plank 30sec Rest Diablo F!T Conditioning: 3 Rounds of Alternating E3MOM >E3MOM A: 15 Kettlebell […]
Week 13: March 26 – April 1, 2018
MONDAY 3.26.18 CrossFit Strength: Complete 20 rounds of 1 Snatch attempt every minute on the minute. Start your first working set at 65-70% and increase the load as it feels consistent. If you miss an attempt, you may lower the weight and build back up. Score the total weight lifted, failed attempts count as […]
Week 12: March 19 – March 25, 2018
MONDAY 3.19.18 CrossFit Metcon: Complete for time: >800m Run Then, complete 3 rounds of 12 Kipping Pull-ups 12 Pistols (Alternating) 12 Box Jumps 20″/24″ >Finish with 400m Run Diablo F!T Conditioning: Complete 4 rounds starting every 5th minute. Rest from 1-minute at the end of 4 minutes of work. 10 Hang Power Clean 10 Dumbbell […]
Week 11: March 12 – March 18, 2018
MONDAY 3.12.18 CrossFit Strength: Front Squat / Single-Arm Press Complete 5 sets of 3 Front Squats working between 75-80% of 1RM FS. Superset 5 Single Alternating Arm Dumbbell/Kettlebell Press (each Arm) between sets of the Front Squat. Hold a pair of DBs or KBSs in the front rack, Press 1 at a time. Build to […]
Week 10: March 5 – March 11, 2018
MONDAY 3.5.18 CrossFit Gymnastic Strength: Strict Pull-up Progression >Choose one of the following progressions. 15-30sec Dead Hang Hold + 5-8 Strict Ring Rows (super tight Body Position) 10 Band Assisted (Start with a lot of assistance and if you are able to complete 10 Strict “Chin over Bar” Pull-ups, you can lower down to a […]
Week 9: February 26 – March 4, 2018
Monday 2.26.18 CrossFit Skill: Agility Ladder Spend some time practicing coach’s choice of drills Metcon: Running “Jackie” Complete for time, 800m Run 50 Thrusters 30 Pull-ups Diablo F!T Conditioning: 3 Rounds of 1 minute at each station/ movement. Complete max reps with a 30 Second Rest between working intervals. Row Burpee Over Kettlebell Kettlebell Swings […]
