SUNDAY, FEBRUARY 3RD 2019

Ryan Barlow | February 2, 2019 | no comments

9:00AM HAM Squad (SUPERBOWL LIII WOD)

Complete 53 reps of each movement below as well as 10 Burpees before and after each individual movement.

Sit ups (35/25)
Unbroken DUs (2:1 Singles)
Pull-Ups
rEverse Jump Rope
Renegade Rows
Box Jumps (24/20)
Overhead Squats (75/55)
Wall Balls (20/14)
Lunges (45/25)

SATURDAY, FEBRUARY 2ND 2019

Ryan Barlow | February 1, 2019 | no comments

7:30AM METCON

With a partner, complete the following:

AMRAP8:
10/8 Assault Bike Cals
5 Burpees

AMRAP8:
10 Pull-Ups
5 Deadlifts (225/155)

AMRAP8:
10 AKBS (53/35)
5/4 Rower Cals

Rest 2min. between AMRAPs. Teammates alternate complete rounds. Only completed rounds count towards your final score.

8:30AM MOBILTY/RECOVERY

Focus: Lats/Traps/Posterior Deltoids

9:00AM STRENGTH & SKILL

A) SPLIT JERK (FOR WEIGHT)

Focus on technique, specifically footwork.

E3MOM:
3 Reps @ 45%
3 Reps @ 55%
3 Reps @ 65%
3 Reps @ 75%
3 Reps @ 85%

Complete 5 Kip Swings and 5 Dip Jumps between each set

B) WEIGHTLIFTING METCON (FOR TIME)

21-15-9
Power Cleans (40% of 1RM)
Push Jerks (same weight)

10:00AM Olympic Lifting Series Sneak Peek

FRIDAY, FEBRUARY 1ST 2019

Ryan Barlow | January 31, 2019 | no comments

A) WEIGHTLIFTING METCON (FOR WEIGHT):

20min. EMOM:
Odd: 2 Clean and Jerks
Even: 15 Wall Balls (20/14)

S1/MRx: 13 Wall Balls (20/14)
S2/MRx: 13 Wall Balls (14/10)

*After 10min. switch to only 1 Clean And Jerk
*Power or Squat
*Climb as needed to hit something heavy. Touch and go or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.

B) METCON (FOR REPS):

12 minute running clock…
50/40 Cal Row/Bike/Ski “Buy-in” (800m run if necessary)
then;
Max Rounds of this in remaining time:
21 American KB Swings (53/35)
12 Handstand Push-Ups

S1/MRx: AKBS (53/35); Reduced Height HSPU
S2/MS: AKBS (44/26); Box/Pike Push-Ups

 

THURSDAY, JANUARY 31ST 2019

Ryan Barlow | January 30, 2019 | no comments

A) FUNCTIONAL BODYBUILDING (FOR WEIGHT):

Front Squat
20min. to hit 4-5 sets:
Building up to a heavy set of 5. After each set immediately go into your single leg deadlifts (below)

*Superset
Single Leg Deadlift (5 reps each leg)
– Back foot on 12-20″ block
– Keep distance between feet enough where your shins are still vertical and you feel it in you hammies and glutes.

*5 on EACH leg here (Heaviest we have ever gone today. Push the weight. Start with weaker leg)
*Rest 90sec. After Each Superset

B) METCON (FOR TIME)

14min. AMRAP:
200M Run
10 Front Rack Lunges (95/65) (5/side)
200M Run
10 Devil Press (45/30)

S1/MRx: FRL (85/55); DP (40/25)
S2/MS: FRL (45/35); DP (25/15)

*count runs as 1 Rep (1 Round = 22 Reps)

TUESDAY, JANUARY 29TH 2019

Ryan Barlow | January 28, 2019 | no comments

A) STRENGTH POWER (FOR REPS):

Back Squat (Week 2 of 4)
3 x 70%
3 x 80%
Max reps at 90%

SUPERSET each set with;

3 Weighted Chin-Ups
*If you can not use weight, strict or banded is fine. Complete a few lighter sets during your squat warm up sets also.

B) METCON (FOR REPS)

“Quatro”
AMRAP4:
4 Chest to bar pull-ups
4 Front Squats (115/75)
4 Chest to bar pull-ups
4 Jerks (115/75)

Rest 1min. Repeat 3 times. Start where you left off each time. Score is total rounds.

S1/MRx: FS/Jerk (105/65); Pull-Ups
S2/MS: FS/Jerk (75/45); Jumping Pull-Ups
RX+: FS/Jerk (135/95)

MONDAY, JANUARY 28TH 2019

Ryan Barlow | January 27, 2019 | no comments

A) OLYMPIC LIFTING METCON (FOR WEIGHT):

Every 3min. x 10 Rounds:
10/7 Cal Assault Bike/Rower/Ski
5 Toes-To-Bar
4 Burpees
*3/2/1 Power Clean (climbing)
in Remaining Time…

*3 reps for rounds 1, 2, and 3
*2 reps for rounds 4, 5, and 6
*1 Rep max attempts for rounds 7-10

The scaled version of this today is just going to be working your form on the cleans. Just do 5 light reps every round instead of climbing. Also you can substitute practicing your Kip Swings or Strict Knee/Leg Raises instead of T2B.

These types of workouts always produce PR’s. Build up slow and make all the jumps you need to get you at those PR attempts at the end. You can go up every round or every other round. Do what makes you feel good.

B) ACCESSORY WORK (FOR COMPLETION):

1.) HSPU practice: 30 Strict, 60 Kipping, or 10min. of practice.

2.) 4 Rounds:
1min. regular plank
30sec. side plank with 15+lb DB in top hand
30sec. side plank with 15+lb DB in top hand (other side)
30sec. rest

3.) Annie (10min. Time Cap)
50-40-30-20-10
Double Unders
Sit-Ups

Pick your poison. Coach sets the clock for 10min. When the time is up, you’re done 🙂

SUNDAY, JANUARY 27TH 2019

Ryan Barlow | January 26, 2019 | no comments

A) 9:00AM HAMSQUAD WOD (FOR TIME):

SUNDAY – MASH!
On a Running Clock:
3 Rounds: (mins 0:00-17:00)
15 Power Snatch (95/65) (75/55)
45 Double Unders (2:1 Plate Hops)
15 OHS
45 Double Unders

Rest 3min
For Time: (mins 20:00-37:00)
5-4-3-2-1 Rope Climbs
400m Run after each set of Rope Climbs
**Sub 3:1 C2B Pull-Ups for Rope Climbs if needed

Rest 3min
2 Rounds: (mins 40:00-50:00)
25 Sit-ups
20/15 Cal Row/Bike/Ski
15 Front Squats (115/80) (95/65)

Score is total time for all three workouts!

SATURDAY, JANUARY 26TH 2019

Ryan Barlow | January 25, 2019 | no comments

A) 7:30AM METCON (FOR TIME):

SAS Workout:

Run 1-mile
24 Snatch (185/125)
20 Clean and Jerk (225/150)
15 Muscle-Ups

S1/MRx: Barbell Movements @ 85-90% of max; Burpee Chest-to-Bar Pull-Ups
S2/MS: Barbell Movements @ 80-85% of max; Burpee Pull-Ups

This is workout is a memorial workout for Samantha Allyn Silverman, former coach, gym owner, USAW competitor, and regional CrossFit athlete.
This workout is meant to be very difficult. Please come prepared to work hard.

B) 8:30AM MOBILITY/RECOVERY WOD (FOR COMPLETION):

Focus Areas: Lower Back, Hamstrings, Glutes.

C) 9:00AM STRENGTH/SKILL WOD:

C1) VOLUME TRAINING (FOR COMPLETION):

E3MOM x 8 Rounds:
Back Squat, 8 Reps @ 50%
10 Sit-Ups

Here’s a little bit of Volume Training for you folks. Today’s focus is obviously lower body strength. The first few rounds should be relatively easy. The later rounds, not so much.

C2) LEG BURNOUT (FOR REPS):

3 Rounds:

30sec max Assault Bike Cals
immediately into;
30sec max Wall Balls (20/14)
rest 2 min.

D) OPEN GYM (10AM-11:00AM):

SAS repeat WOD w/ Coach Ryan or whatever you want 🙂

FRIDAY, JANUARY 25TH 2019

Ryan Barlow | January 24, 2019 | no comments

A) OLYMPIC LIFTING METCON (FOR COMPLETION):

Every 5min. x 5 Rounds:
400m Run
15 Toes-To-Bar
5 Power Snatches @50%

Round 2: 5 Power Snatches @55%
Round 3: 5 Power Snatches @60%
Round 4: 5 Power Snatches @65%
Round 5: 5 Power Snatches @70%
*Shooting for percentages based off of effort for the day. It should be relative to your 1RM.
*Try and execute every movement to the best of your abilities. Today is all about conditioning and technique 🙂

S1/MRx: 12 TTB
S2/MS: 6 Kip Swings + 6 V-Ups; Scale run as needed to finish work in around 4min.
RX+: Increase weight by 10% each round, reduce reps by one (ex. 4 @ 60%, 3 @ 70%, etc..)

*For an extra challenge, make all reps touch and go 🙂

B) CORE CIRCUIT (FOR TIME):

3 Rounds:
25 Russian KB Swings (As heavy as you can go Unbroken)
25 Sit-Ups (feet anchored on KB)
25 Russian Twists with 5lb plate
*Left + Right= 1 rep

THURSDAY, JANUARY 24TH 2019

Ryan Barlow | January 23, 2019 | no comments

A) POWER METCON (FOR REPS):

Every 4min. x 6 Rounds:
500m Row
5 Deadlifts @75-80% of your 1RM

Warm up to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it. NO SINGLES. 5 touch and go. Choose the right weight and this is nasty.

Be sure to get that row done between 1:45-1:50 for men and 2:00-2:10 for women. Or something that is challenging, yet repeatable. Should not fall off more than 5sec. Try and go directly from the rower to the Deadlifts with only 10-15sec of rest.

S1/MRx: 450m Row
S2/MS: 400m Row

B) DEADLIFT MAXOUT (FOR WEIGHT):

10min. window to attempt to reach a new Deadlift 1 Rep Max.

You should already be nice and warmed up for some heavy lifting. Brace your core, sit back, drive through the heels, and pull some big weight! Stay safe folks 🙂

Enter your score so your TH updates.

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