20-16-10

CFND – PeakFitness – High Intensity Interval Training Metcon (Time) in 4 minutes 50 wallballs then 100 singles 22-16-10 push-ups DB snatch weighted step ups weighted situps goblet squats run 200 m after each...
Wednesday 10.18.17

Wednesday 10.18.17

Gymnastic Strength A. Supinated Grip Pull ups (palms facing you) with a 3s pause at the top – 4×6 Add a rep from last week if you can. If you do not have pull ups let’s continue to work on the 7 second descent negative (add weight if possible). Do not do more than 3 negatives in a set. Strength B. Deadlift – 1×8@ 60%, 1×8@65%, 1×6@70%, 1×5@75, 1×3@80, 1×2@85 Conditioning C. With a running clock to 12 minutes C1. 0:00-4:00 For time 20 Power Snatch (85, 55) 20 OH Walking Lunges (with barbell and same weight) Rest remaining time Fitness: 20 power snatch (65, 45), 20 OH walking lunge steps C2. 4:00-8:00 500m row In remaining time AMRAP wall balls (20, 14) C3. 8:00-12:00 75 Air Squats In remaining time AMRAP Ring...
Tuesday 10.17.17

Tuesday 10.17.17

Weightlifting A. Clean Grip Deadlift – 3×3 @ 100% of clean Use hook grip B. Hang Clean Complex – 5×1, building Hang Clean+Clean+Split Jerk = 1 set Conditioning In a team of 2 10 minute row, switch every :30 for max calories You will not have time to strap in and you will have to have quick transitions on the rower otherwise you will only have :15 of row time. Have fun as a team and push that...
Monday 10.16.17

Monday 10.16.17

Skill Practice A. OPT’s Flight Simulator, mini-version For time do 5-10-15-20-25-30-25-20-15-10-5 UNBROKEN reps of Double Unders 8 minute time cap If double unders are still a work in progress pick a small number and do them on the minute. Focus on efficiency of movement. Strength B. Front Squat – 15 min for 1 RM We will be working on our front squat over the next weeks and will base percentages off of today’s 1 RM. Conditioning C. For time 600m run 50 KBs (53, 35) 65/50 ring push ups 10 min cap Fitness: 600m run, 50 KBs (44, 26), 30 Hand release push ups or push ups from the bar on rack if you can’t do push ups without worming. Make your push ups perfect even if you have to break them into small...

Friday 10.13.17

Skill and Core EMOM 12 1st: 20 double unders + 6 HSPU 2nd: :40 hollow rock hold 3rd: 1 power clean + 5 Deadlifts For min 3: there is no prescribed weight. You can add each set if you so choose. Part of this is to warm up for the conditioning. Conditioning This is a workout that Jackie and Beth are doing at a competition in November. Stay in your age bracket with this and get as far as you can (if you can’t clear the ladder…that’s ok!). You have the whole minute to complete the 2 reps. If you can’t make that weight, then complete as many deadlifts as possible in the remainder of that minute. If you are under 40 do the Southie workout, again, get as far as you can but stay with the weights listed. Well Season Master’s Competition 17.1 – 40-49 Rx On the minute Cleans (ground to shoulder) Min 1: 2 Reps (95/65) Min 2 – 2 Reps (115/85) Min 3 – 2 Reps (125/95) Min 4 – 2 Reps (135/115) Min 5 – 2 Reps (155/125) Min 6 – 2 Reps (175/135) Min 7 – 2 Reps (185/145) Min 8 – 2 Reps (195/155) Min 9 – 2 Reps (205/165) Min 10 – 2 Reps (215/175) Well Seasoned Master’s Competition 17.1 – Rx 50+ and Scaled 40-49  Min 1 – 2 Reps (65/55) Min 2 – 2 Reps (75/65) Min 3 – 2 Reps (85/75) Min 4 – 2 Reps (95/85) Min 5 – 2 Reps (105/95) Min 6 – 2 Reps (115/100) Min 7 – 2 Reps (125/105) Min 8 –...