Crossfit
A: For weight
7 sets to build up
1 snatch push press + 1 OHS

* from the rack
B: Metcon (No Measure)
3 sets
8 DB bent over row on beanch
10 tall kneeling band angel
Blazefit
Metcon (Time)
35 min to move
for time
1600 m row
5 rounds
14 db suitcase lunges
14 pull ups
14 burpees
3200 m bike
5 rounds
14 burpees
14 pull ups
14 db suitcase lunges
1600m row

18-11-19 Monday
Crossfit
18min Amrap
11 H.P. Snatch 35/25
11 Burpees
11 Thrusters
11 Pull-ups

Gymnastics
Skill
EMOM 10 min (2 MU/ 5 CTB (PU) / 3 PU + 3 TTB)
* Choose a skill you want to work on and focus on perfect form. Do not go to failure.
Metcon
Metcon (Time)

30-20-10 cal. machine, push ups, body rows

* We want to learn how to apply the skill in intensity. You need to keep the body tight and the reps solid even when breathing heavy.

 

17-11-19 Sunday
Crossfit
20 min Emom
- Cal machine
- Power Clean 100/70
Iron Master
A. 10 min 40 sc on 2 sec rest
Shuttle weighted Run
B. 3 sets
10 bird dog
15 crunch
20 Bicycle

 

16-11-19 Saturday

Crossfit
A. 5 sets
3 Back squat Heavy
5 seated high box jump
B. 8 Rounds for time
5 Devils Press
2 Rope climbs
30 double unders

Blazefit
30 min to move
150 cal machine
125 kb swings
100 Push-ups
75 toes to bar
* partition anyway you want

 

15-11-19 Friday
Crossfit
5 rounds
8 power cleans 60/40
15 Box jumps
20 kb swings 24/16
Oly
A. 5 sets
2 snatch press +2 ohs + 2 drop snatch
B. 5 sets
Snatch pull + hang high pull + power snatch + snatch

 

14-11-19 Thursday
Crossfit
A. 5 Rounds
6 Bar Mu's
10 Thrusters 50/35
B. 3 sets
6/side Birddog on bench 5sec hold at top.
40 sec Hollow hold double kb/db

 

13-11-19 Wednesday
Crossfit
Tabata chipper
For time
100 db hang snatches
50 cal machine
50 weighted step ups
100 du’s

Blazefit
5 rounds Emom
- cal ski
- db bench press
- weighted reverse lunges
- ring rows
- plank holds
IRON MASTERS
20 min to move
10 m dball throw
20 single unders
10 Ring rows
20 box step ups

 

12-11-19 Tuesday
Crossfit
A. 5 sets
3 Front Squat 1 ¼ @ 60-70%
B. 3 sets
5/side bent over row
10 Chin ups
10/side Db Roll overs

Blazefit
Teams of 2
For Cal/ Rounds
8 min
- Cal Bike
- 8 Burpees + 8 DB snatches
8 min
- Cal ski
- 8 DB HPC + 8 BJ
8 min
- Cal row
- 8 Db thrusters+ 8 Pull-ups
Both work ( one on machine , the other on amrap)

 

11-11-19 Monday

Crossfit

"Bella"
For time:Teams of 2
11 Rounds
11 knees to Elbows
20 DB H Snatch 22.5/15
10 Burpee over bar
9 Hang C&J 50/35
*Only one may work at a time

Gymnastics

"A: 20 min EMOM:

1: sCTB, 2: 10s L-sit hold, 3: sHSPU, 4: 20s HS hold,

B: 3 sets: 10 Y pulls, 10 DB pull over, 10 ring rows, 10 push ups, "

 

10-11-19 Sunday
Crossfit
18 min Amrap
7 Deadlift 60/40
5 Bench press 50/35
3 lateral slamball
1 Turkish get up 32/24
Iron masters
A. Machine
7 sets
30sec easy
20sec Moderate
10sec hard
B. 3 sets
10 single leg RDL
8 DB Bench press
6 Single arm bent over Row

 

9-11-19 Saturday
For time
3-6-9-12-15
Back Squat 80/55
6-9-12-15-18
Burpee over bar
9-12-15-18-21
Cal Machine

Blazefit
30 min to move
0-15 min
10 rounds
10 cal rows
10 DB bench press
15-30 min
10 Rounds
8 cal bike
8 box jump overs

8-11-19 Friday

20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min

 

 

7-11-19 Thursday

Crossfit
For time/ weight 20 min
2k Row/ 5k Bike
Remaining time find 1 RM Snatch

OLY
3 sets
2 P. Clean + 1 Push Jerk + 1 Split Jerk
3 Sets
1 P.Clean+ 1 Clean + 1 S.Jerk
3 sets
1 Clean + 1 S. Jerk

 

6-11-19 Wednesday
Crossfit
For Time
21-15-9
OHS 50/35
Chest to bar pull-ups
Cal Machine
Blazefit
20 min to move(reps)
1 min Push Press
1 min SDHP
1 min Front Squat
1 min Sit-ups
1 min Rest
Iron Masters
20 min to move( 40 on /20 off)
Min 1 wall sit
Min 2 jumping pull-ups
Min 3 farmers carry
Min 4 push press

5-11-19 Tuesday

20min Amrap
10m Sled pull
10m Sled push
10m/side single arm Carry
10 box jump overs 30/24
200m run
Blazefit
30 min to move
10 min amrap(+2each round)
3 wallballs
3 cal rows
10 min amrap(+2 each round)
3 cal bike
3 Double DB/KB Hang P.Clean
10 min amrap
10 Du’s (+ 5)
3 Box Jumps(+2)

 

4-11-19 Monday
Crossfit
A. Deadlift
5 x 2 @ 80-90%
B. 12 min Emom
- Cal machine
- Push-ups
- V-ups
Gymnastics
A: HS balance practice
B: Weighted pull-ups 5-3-3-2-2-1-1
C: 4 * 30s on/30 s off hollow body hold

 

3-11-19 Sunday

Crossfit
A. Clean & jerk
8 sets
1 power clean
1 front squat
1 split jerk
B. 14 min Amrap
1 Rope Climb
4/ side KB Hang Clean &Split J.
14 Air Squats

Iron Masters

20 min to move
30 sec Plank Hold
10 Wallballs
10 cal machine
5/5 Rope Row