Archives for September 2020

Upper Body
For load:
Single-Arm Front Pulldown 8-8-8
(alternate sets with a partner)

For load:
Dumbbell Incline Press 6×8
(alternate sets with a partner)

For load:
Single-Arm Row 8-8-8
(alternate sets with a partner)

For load:
Chest Press 6×8
(alternate sets with a partner)

For load:
Single-Arm Row 8-8-8
(alternate sets with a partner)

15-12-10-8
Triceps Extension
Biceps Curl
(alternate sets with a partner)
________________________________

Sleds
3 rounds:
20yd Sled Push Shuttle 90/45
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200m Recovery walk
(alternate shuttles with a partner)
________________________________

Weightlifting
Clean
70% 1×3
75% 2×2
80% 3×1

Clean Pull
100% 3×3

Dynabody Super Squat 8-8-8-8

Hip Thrust 3×12
_______________________________

Strength & Hypertrophy
Deload Week
Reverse Grip Bench Press
35% 1X5
45% 1X5
50% 1X5
55% 1X5
*based on Bench Press 1RM

Hammer Strength Shoulder Press 3×12

Lateral Raise 3×12

Flex Seated Dip 3×12

Rope Triceps Pushdown 3×12

“If it’s your job to eat a frog, it’s best to do it first thing in the morning. And If it’s your job to eat two frogs, it’s best to eat the biggest one first.”
~Mark Twain

CrossFit
4 rounds for load:
3 Eccentric Chin-up (:08 ecc)
8 Gorilla Row
(alternate rounds with a partner)

“Jerry”
For time:
1 Mile Run
2k Row
1 Mile Run
____________________________________

Competitor
For time:
6 Ring Muscle-up
18 GHD Sit-up
6 Ring Muscle-up
18 GHD Sit-up
6 Ring Muscle-up
18 GHD Sit-up
6 Ring Muscle-up

5 rounds for load: (constant load)
12 Blokz Bench Press
12 Gorilla Row
(alternate rounds with a partner)

“Jerry”
For time:
1 Mile Run
2k Row
1 Mile Run
_________________________________

Weightlifting
Jerk
70% 1×3
75% 1×3
80% 1×3
85% 3×1

Power Clean
70% 2×2
75% 2×2
80% 2×2

Push Press
70% 2×3
80% 3×2
_____________________________

Strength & Hypertrophy
Rest

“Gentlemen, when the enemy is committed to a mistake we must not interrupt him too soon.”
~Horatio Nelson

CrossFit
For load:
Blokz Bench Press 8-5-3-3-3
(make consistent increases)

3 rounds for time:
7 Power Snatch 95/65
14 Overhead Squat
21 Hang Power Clean
28 Shoulder to Overhead

Finisher
Manual Hamstring Curl 2×15
_________________________________

Competitor
No measure:
1 Mile Run

Back Squat
60% 1×5
65% 1×5
70% 1×5
80% 1×5

AMRAP 10:00
30 Snatch 75/45
30 Snatch 135/75
30 Snatch 165/100
Snatch 210/120
(snatch any style)
_____________________________

Weightlifting
Snatch
70% 1×3
75% 1×3
80% 2×2

Snatch Pull
100% 3×3

Back Squat
60% 1×5
65% 1×5
70% 1×5
80% 1×5

Barbell Sit-up 10-8-6-15
_______________________________

Strength & Hypertrophy
Deload Week
Back Squat
35% 1×5
45% 1×5
55% 1×5
60% 1×5
65% 1×5

At a moderate load:
Super Squat 5-5-5-5
(make consistent increases)

Walking Lunge 3×8 Steps (each leg)

Sissy Squat 3×10

“Performances are always more interesting to me when something is at stake.”
~Kirsten Prout

GYM CLOSED Today
____________________________

CrossFit & Competitor
For time:
50 Flutter Kick (each leg)
20 Push-up
10 Strict Pull-up (sub with bent row if no pull up bar available)
50 Superman
50 Sit-up
20 Diamond Push-up
10 Strict Pull-up
50 Jumping Jack
50 Leg Lever
20 Hindu Push-up
10 Strict Pull-up
50 Air Squat
50 Sit-up
20 Wide Grip Push-up
10 Strict Pull-up
50 Lunge (25 each leg)
50 Toe Touch Crunch
10 Strict Pull-up
20 Burpee
_____________________________

Weightlifting
Rest
_____________________________

Strength & Hypertrophy
Deload Week Bench Press
5(35%-45%-55%-60%-65%)

Bottom Half Bench Press
5(35%-45%-55%)

Pec Deck 15-12-10-8

EZ Bar Curl 15-12-10-8

“Work while you have the light. You are responsible for the talent that has been entrusted to you.”
~Henri Frederic Amiel

Upper Body
4 rounds:
No rest between exercises.
8-12 Chest Press
8-12 Pec Deck
8-12 Seated Dip
8-12 Plate Raise
(alternate rounds with a partner)

4 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Pullover
8-12 Seated Row
8-12 Standing Shrug
(alternate rounds with a partner)

3 rounds:
EZ Bar Triceps 21’s
(alternate rounds with a partner)
EZ Bar Biceps Curl 21’s
(alternate rounds with a partner)
______________________________________

Sleds
3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 90/45
60yd Shuttle Run
(alternate rounds with a partner)

3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 135/90
60yd Shuttle Run
(alternate rounds with a partner)

3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 180/135
60yd Shuttle Run
(alternate rounds with a partner)
____________________________________

Weightlifting
Snatch
2 waves:
70% 1×2
75% 1×2
80% 1×2

Clean + Jerk
70% 2+2
75% 2+2
80% 2(2+2)

Front Squat
70% 2×2
80% 2×2
70% 2×2

Side Plank Hold 3x :20 (each side)
(add weight as ready)

“I learned that if you want to make it bad enough, no matter how bad it is, you can make it.”
~Gale Sayers

CrossFit
For load:
Deadlift 8-5-3-3-3
(make consistent increases)

9-15-21
Weighted Sit-up 25lbs
V-up

AMRAP 10:00
10 Box Step Over 24/20
20 Alt-Arm Dumbbell Snatch 50/35
:30 L-Sit Hold
__________________________________

Competitor
For load:
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk (:02 dip) + 1 Jerk
(add 10lbs/5lbs each set)

For time:
1000m Row
30 Deadlift 275/185

3 rounds for load: (constant load)
8 Tempo Leg Extension (:04 ecc)
10 Dynabody Super Squat
(rest 2:00 between rounds)
________________________________

Strength & Hypertrophy
Deadlift
60% 3×8

Pullover 3×8
(constant load)

Single-Arm Front Pulldown 3×8
(constant load)

Single-Arm Row 3×8
(constant load)

3 rounds:
No rest between exercises.
12 Tempo Rear Delt Fly (:04 ecc)
12 Standing Shrug
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
30 Gripper
30 Band Pull Apart
(alternate rounds with a partner)

“Vitality shows in not only the ability to persist but the ability to start over.”
~F. Scott Fitzgerald

Upper Body
15-12-9
Pec Deck
Wide Chest
Triceps Pushdown
(alternate rounds with a partner)

15-12-9
Rear Delt Fly
Seated Row
Biceps Curl
(alternate rounds with a partner)

15-12-9
Lateral Raise
Shoulder Press
Standing Shrug
(alternate rounds with a partner)

15-12-9
Supinated Pulldown
Pullover
Seated Dip
(alternate rounds with a partner)

3 rounds:
30 Gripper
30 Band Pull Apart
__________________________________

Sleds
3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 90/45
60yd Shuttle Run
(alternate rounds with a partner)

3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 135/90
60yd Shuttle Run
(alternate rounds with a partner)

3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 180/135
60yd Shuttle Run
(alternate rounds with a partner)
______________________________

Weightlifting
Power Snatch
80% 5×2

Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
90% 1×3

4 rounds:
12 Seated Row
20 Band Pull Apart

4 rounds:
12 Standing Shrug
12 Rear Delt Fly
_____________________________

Strength & Hypertrophy
Close Grip Bench Press
8(35%-45%-50%-60%)
*percentage based on Bench Press 1RM

4 rounds:
No rest between exercises.
8 Tempo Lateral Raise (:04 ecc)
8 Shoulder Press at 55%
(rest 1:30 between sets)

4 rounds:
No rest between exercises.
8 Tempo Overhead Triceps Ext (:04 ecc)
8 Weighted Dip
(rest 1:30 between sets)

EZ Bar Front Raise 3×8

Skull Crusher 3×8

Reverse Grip Triceps Pushdown 4×12

“Where all men think alike, no one thinks very much.”
~Walter Lippmann

CrossFit
4 rounds for load:
3 Eccentric Chin-up (:08 ecc)
10 Gorilla Row
(alternate rounds with a partner)

3 rounds:
400m Run
9 Handstand Push-up
15 Toes to Bar
21 Kettlebell Swing 53/35
___________________________________

Competitor
For time:
400m Run
9(Clean + Hang Clean + Thruster) 115/75
400m Run
7(Clean + Hang Clean + Thruster) 135/95
400m Run
5(Clean + Hang Clean + Thruster) 155/105

9-15-21
Incline Sit-up
Toes to Bar

For time:
70-50-30
Calorie Row
Double under
Air Squat
_____________________________________

Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1

Clean Pull
90% 1×3
100% 1×3
110% 2×2

Hip Thrust 3×12

3 rounds:
10 Leg Extesnison
10 Dynabody Super Squat

Sorenson Hold 2x :20
(add weight if ready)

“A superior man is modest in his speech, but exceeds in his actions.”
~Confucius