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Monday 9/26/2016 5X6 BACKSQUATS @ 75% GET USED TO MOVING UNDER HEAVY WEIGHTS FOR HIGHER REPS 5 ROUNDS OF 6 POWER CLEANS @185/125, 9 SHOULDER TO OVERHEAD, 12 BURPEES OVER BAR 155/95 115/75
Tuesday 9/27/2016 20 min EOMOM (10 sets) squat cleans. 60%, 65%, 70%, 75%, 80%, 85%, 90%, 95% 100%, 101% Try to find a new PR. KAREN: 150 WALLBALLS 20/14 KAREN: 150 WBS 16/12 100 WB 16/14

 

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Friday 9/23/2016 EMOM 6 MIN 2 REP STRICT PRESS AT 80% THEN EMOM 6 MIN 2 REP PUSH PRESS AT SAME WEIGHT GET STRONGER THEN LEARN HOW TO USE YOUR STRENGTH AMRAP 5 MIN: 12 PISTOL SQUATS, 6 C2B – REST 2 MIN, THEN AMRAP 7 MIN 12 KBS 70/53, 12 T2B – REST 2 MIN, PLANK OFF. AFTER FAILURE, AIR SQUATS UNTIL LAST PERSON DROPS 12 CANDLESTICKS, 6 C2B. 12 KBS 53/36, 12 T2B 12 AIRSQUATS, 6 PULL UPS. 12 KBS 44/26, 12 SIT UPS
Saturday 9/24/2016 “Nuts” in teams of 2: 10 handstand push-ups, 15 deadlifts @250/150, 25 box jumps 30/24, 50 pull-ups, 100 wall balls @20/14, 200 double unders, run 400m with 45/25 pound plate. This will be done as a 20 mins AMRAP.
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Wednesday 9/21/2016 DEADLIFT – EOMOM FOR 16 MIN: SET 1-3, 6 REPS @ 60%, SET 4-6, 4 REPS @ 75%, SET 7-8, 2 REPS @ 90% ADD A LITTLE WEIGHT DIANE – 21-15-9 DEADLIFT 225/135, HSPU. REST 5 MIN THEN, 21-15-9 T2B, BURPEES 185/115 135/85 HSPU SCALE, SIT UPS INSTEAD OF T2B
Thursday 9/22/2016 15 mins to work up to a heavy 5 rep BARBELL ROW, THEN 8 REPS @ 70% X 3 ENGAGE YOUR LATS! 30 CLEAN AND JERKS FOR TIME 135/95, NOTE TIME THEN RUN 400 115/75 75/55
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Monday 9/19/2016 BACKSQUAT – EOMOM for 12 MIN: 3 REPS AT SET 1-2@ 65% 3-4@ 75% 5-6@ 85% Lift heavy NANCY: 5 ROUNDS FOR TIME OF 400 M RUN, 15 OHS 95/75 75/55 200 M RUN, FRONT SQUAT 75/55
Tuesday 9/20/2016 EMOM FOR 12 MIN – MIN 1, 16 RING ROWS, MIN 2, 3 WALL WALKS, MIN 3, 20 PUSHUPS, MIN 4, 15 BOX JUMP OVERS GET COMFORTABLE MOVING YOUR BODY WEIGHT FOR TIME: 40,30,20,10 SIT UPS, WALL BALL SHOTS 20/14. REST 4 MIN THEN 20,15,10,5 T2B, WALL BALL SHOTS 20/14 same 30,20,10,5 16/12 AND 15,10,5 WITH SITUPS INSTEAD OF T2B
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Friday 9/16/2016 5 X 5 DUMBELL PRESSES AS HEAVY AS POSSIBLE TEACH BOTH SHOULDERS TO WORK AMRAP 12 MIN: 6 BURPEES, 50′ FARMERS CARRY AHAP, 6 KB SWINGS 2P/44, THEN 4 MIN AMRAP DU’S 53/35 44/26 SINGLE SKIPS
Saturday 9/17/2016 In teams of 2 – 3 rounds of: Run 400m (200m each), 50 toes to bar, 50 ft walking lunges @70/53 KB’s, 50 ring dips, 50 deadlifts @70/53 KB’s. One person working at at time, but reps do NOT have to be split evenly. In teams of 2 – 3 rounds of: Run 400m (200m each), 50 toes to bar, 50 ft walking lunges @53/35 KB’s, 50 ring dips, 50 deadlifts @53/35 KB’s. One person working at at time, but reps do NOT have to be split evenly. In teams of 2 – 3 rounds of: Run 400m (200m each), 30 toes to bar, 50 ft walking lunges @35/26 KB’s, 30 ring dips, 30 deadlifts @35/26 KB’s. One person working at at time, but reps do NOT have to be split evenly.
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Wednesday 9/14/2016 DEADLIFT – EOMOM FOR 16 MIN: SET 1-3, 5 REPS @ 60%, SET 4-6, 3 REPS @ 75%, SET 7-8, 2 REPS @ 85% 21-15-12-9-6 FOR TIME: SDLHP 115/85, BURPEES OVER BAR 95/75 21-15-9, 75/55
Thursday 9/15/2016 4 X 4 TURKISH GET UPS ( 2 PER SIDE). TRY TO ADD WEIGHT. KEEP UNDER 20 MIN LEARN OPTIONS FOR STRENGTH AND COORDINATION TRAINING FOR TIME: 55 WALLBALL SHOTS 20/14, 45 T2B 35 THRUSTERS 95/65, 25 C2B, 15 CAL ASSAULT BIKE, 5 POWER CLEANS 185/135 55 WB 20/14, 45 T2B, 35 THRUSTERS 75/45, 25 C2B, 15 CALS, 5 PC @ 155/105 55 WB 16/12, 45 K2E, 35 THRUSTERS 45/35, 25 JUMPING PULLUPS, 15 CAL ROW, 5 PC @ 115/75
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Monday 9/12/2016 BACKSQUAT – EOMOM for 12 MIN: 3 REPS AT SET 1-2@ 60% 3-4@ 70% 5-6@ 80% FOR TIME: 15 OH SQUATS 135/95, 15 PULL UPS, 15 S SNATCHES 135/95, 15 C2B, 15 FR SQUAT 135/95, 15 C2B, 15 S CLEANS 135/95, 15 PULL UPS SAME REPS, 95/65 WEIGHT 12 REPS FOR EACH, 75/55. CAN SCALE C2B TO STANDARD PULL UPS
Tuesday 9/13/2016 EOMOM FOR 16 MIN: SNATCH: SET 1-2 3 REPS @ 55%, SET 3-4, 3 REPS @ 65%, SET 5-6 2 REPS @ 75%, SET 7, 1 REP @ 85%, SET 8, 1 REP @ 90% Work on positions and being quick under the bar. All are squats. EVERY 5 MIN FOR 20 MIN (4 ROUNDS), RUN 400 THEN MAX HSPU IN THE REMAINING TIME HANDSTAND HOLD FOR REMAINING TIME PUSH UPS FOR REMAINING TIME
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Friday 9/9/2016 15 MIN TO FIND 1 REP MAX STRICT PRESS KEEPING CORE AND LOWER BODY ENGAGED Squat snatch ladder for time: 10 at 65%, 8 at 72%, 6 at 80%, 4 at 87%, 2 at 93%. 12 min time cap. Same Power or squat snatch
Saturday 9/10/2016 In teams of 3 complete 5 rounds for max reps of: pushups, 100m farmer’s carry @53/35, wall balls 20/14. One partner at each station. Partners rotate as soon as teammate completes farmer’s carry. In teams of 3 complete 5 rounds for max reps of: pushups, 100m farmer’s carry @35/26, wall balls 20/14. One partner at each station. Partners rotate as soon as teammate completes farmer’s carry. In teams of 3 complete 5 rounds for max reps of: pushups, 100m farmer’s carry @35/26, wall balls 16/12. One partner at each station. Partners rotate as soon as teammate completes farmer’s carry.
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Wednesday 9/7/2016 25 MIN TO FIND 1 REP MAX DEADLIFT FOR SEPT WITH PLENTY OF WARMUP WARM UP SLOWLY AND FOCUS ON FORM 15-12-9 DEADLIFT 275/205, C2B, BOX JUMPOVERS 24/20 225/165 EMOM for 15 mins – Min 1: 15 wall balls @16/12, Min 2: 8 burpees, Min 3: 30 second plank hold
Thursday 9/8/2016 EMOM 10 MINS FRONT SQUAT 3 REPS FROM RACK @75% GETTING BACK UNDER THE BAR QUICKLY AND USING TIME EFFICIENTLY TO RECOVER For time: 55 HSPUs, row 55 cals, 55 wallballs, 55 burpees For time: 55 pushups, row 55 cals, 55 wallballs 55 burpees For time: 35 pushups, row 35 cals, 35 wallballs, 35 burpees
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Monday will be Open Gym for Labor Day 10-12pm

Tuesday 9/6/2016 15 MIN TO FIND A 1 REP BACK SQUAT FOR WORKING WEIGHT IN SEPT WARM UP SLOWLY AND FOCUS ON FORM AMRAP 5 MIN: 5 OHS @ 115/85, 10 BURPEES OVER BAR, FOLLOWED BY REST 2 MIN, THEN 3 ROUNDS: RUN 400, 5 WALL WALKS, REST 1 MIN. SAME WITH 95/65 AND 4 WALL WALKS SAME WITH 75/45 AND 3 WALL WALKS…CAN SCALE TO 200 IF NEEDED
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coach prentice park
Stoneway Crossfit Co/Owner AKA “Ladyboss” KATIE
Coach Rory