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
- Run 200m
Core: 4 rounds
- 45sec Right Side plank with hip lift
- 45sec Left Side plank with hip lift
- 30sec Hollow body rocks
- -30sec Rest-
Accessory: 3 rounds
- 8 Jefferson curls(25-35#)
- 15-20 Banded Hamstring Curl
- 1 Weighted Chin-up hold with a 20 sec negative
Tuesday 2.27.18
CrossFit
Strength: Deadlift Max Out
- Complete 7 sets of 1 and build to a 1 rep max.
Metcon: Complete 2 rounds for time,
- 15 Burpee over Box 20”/24”
- 15 Power Snatch #53/75
- 200m Farmer Carry #30/45
Diablo Strong
- Power Snatch + Snatch Balance 3x(1+1) up to 70%
- Snatch + 2-3sec Pause Squat 3×1 @ 70%
- Snatch Pull 3×3 @ 85%
- Back Squat 5×5 @ 70-75%
- Accessory: 3 Rounds of
- 10 GHD Sit-ups (modify sit up to parallel)
- 10-15 Bent-over T-Bar Rows (with a rope)
Wednesday 2.28.18
CrossFit
Superset Strength: Floor Press & Dumbbell Bent over Fly
- Complete 5 sets of 3 building to a strong effort
- Make an Incline bench by stacking one side of bench on a few bumper plates.
- Complete 8 reps between each set of the floor press.
Metcon: Complete 15 – 12 – 9 – 6 – 3 for time
- Hand Release Push-ups
- Toes-to-bar
Diablo F!T
Conditioning: Complete 3 rounds starting every 3rd minute – alternate A & B
>E3MOM A:
- 60sec Bike
- 2x 30’ Dumbbell Front Rack or Over Head Walking Lunge (60′ Total),
- 12 Renegade Rows
>E3MOM B:
- 100m Sandbag Carry
- 15 Deficit Push-ups
- 10 Goblet Squats
Core: 4 Rounds
- 30 Seconds Supine Plated Windshield Wipers (hold plate overhead, allow to move side to side to help balance the legs)
- 15sec Rest
- 30sec Plate Sit (Keep plate overhead from a supine position and then ending seated with plate pressed overhead)
- 15sec Rest
- 30sec Snow Angel
- 60sec Prone Plank
- 30sec Rest
Accessory: 2-3 Rounds
- 10 Ts
- 10 Ws
- 15 As
- 100m DB or KB Farmer Carry with moderate weight. (Should be able to hold shoulders in neutral and maintain the upright tors)
THURSDAY 3.1.18
CrossFit
Strength: Overhead Squats
- Build to a strong effort working in sets of 9 – 7 – 5 – 3
Metcon: Complete as many rounds possible in 9-minutes
- 7/10 Calorie Bike
- 5 Strict Pull-ups
- 12 Alternating Single Arm Clusters (Dumbbell Squat Clean Thrusters)
Diablo Strong
- Power Clean + Squat + Strict Press + Push Press + Jerk 2x(1+1+1+1+1) Strong Effort
- Clean + Front Squat + Jerk 3x(1+1+1) @ 75%
- “Push Press 5 – 5 – 5 Building to a strong effort
- *Start working around 40-50% of Max Jerk”
- Overhead Walking Lunges (Double KB or DB overhead) 8 – 8 – 8 – 8 steps working up to a strong effort.
- Complete 3 rounds of:
- 5-10 Strict Chin-ups
- 8-12 Single Arm Dumbbell Press
- 10-15 Dumbbell Lat Pullovers
FRIDAY 3.2.18
CrossFit
PLEASANT HILL
Metcon: Complete for time 50 – 30 – 10 reps of:
Calorie Row
Kettlebell Snatch #26/35 (alternate arms as needed)
Double-unders
MOXIE: Friday Night Lights – CFG 18.2
With a 12 minute cap complete for time:
1-2-3-4-5-6-7-8-9-10 reps of:
Dumbbell squats
Burpees
Then, WORKOUT 18.2A:
1-rep-max clean
12-min. cap for 18.2 AND 18.2a
Diablo F!T
Conditioning: In 20 Minutes, generate as many calories as possible with either a Bike or Row.
>Stop at the following speed bumps:
- @ 3:00 – Complete Complete 1 Minute of Max Pull-ups
- @ 6:00 – Complete 20 Dumbbell Hang Squat Cleans
- @ 10:00 – Complete 100 Double Unders
- @ 13:00 – Complete Complete 1 Minute of Max Pull-ups
- @ 16:00 – Complete 20 Dumbbell Hang Squat Cleans
Core: 3 rounds
- 45sec Floor windshield wipers
- 15sec rest
- 45sec Wall ball throw sit-ups
- 15sec rest
- 45sec Right side 1/2 kneeling Banded Pallof Press
- 15sec rest
- 45sec Left side 1/2 kneeling Banded Pallof Press
- 15sec rest
Accessory: 3 rounds
- 10 Right-leg, Left arm RDL with a KB
- 10 Left-leg, Right arm RDL with a KB
- 10 Right-arm ring rows
- 10 Left-arm ring rows
SATURDAY 3.3.18
CrossFit
MOXIE
Metcon: Complete for time 50 – 30 – 10 reps of
Calorie Row
Kettlebell Snatch #26/35 (alternate arms as needed)
Double-unders
PLEASANT HILL: Friday Night Lights – CFG 18.2
With a 12 minute cap complete for time:
1-2-3-4-5-6-7-8-9-10 reps of:
Dumbbell squats
Burpees
Then, WORKOUT 18.2A:
1-rep-max clean
12-min. cap for 18.2 AND 18.2a
SUNDAY 3.4.18
CrossFit
Skill: In 7-minutes, complete 1 Clean & Jerk every minute on the minute.
- Build to a challenging weight, but not near Max Effort.
Metcon: Complete 3 rounds for time:
- 800m Run
- 15 Clean & Jerks #75/115
Diablo Strong
- Snatch 4×1 @75%
- Clean & Jerk 4×1 @ 78%
- Front Squat 8 – 8 – 8 – 8
- Work up to a Strong Effort
- Accessory: 3 rounds of
- 10-12 GHD Glute Ham Raises
- 15 Barbell Glute Bridge (on a box with lighter weight)