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Monday 6/27/2016

8 sets of 2 back squats Lift heavy

3 rounds of: 8 muscle ups, 12 burpees, 16 goblet squats @70/53, run 400m

3 rounds of: 10 chest to bar pull-ups, 12 burpees, 16 goblet squats @53/35, run 400m

3 rounds of: 12 pull-ups or ring rows, 12 burpees, 16 goblet squats @35/26, run 400m
Tuesday 6/28/2016

20 min EOMOM (10 sets) squat cleans. 60%, 65%, 70%, 75%, 80%, 85%, 90%, 95% 100%, 101% Try to find a new PR.

4 rounds of: 5 squat cleans @185/125, run 200m, 5 shoulder to overhead @185/125, run 200m

4 rounds of: 5 squat cleans @155/95, run 200m, 5 shoulder to overhead @155/105, run 200m

4 rounds of: 5 squat cleans @115/75, run 200m, 5 shoulder to overhead @115/75, run 200m

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Friday 6/24/2016

7 sets of: High hang snatch plus mid hang snatch plus sntach. Drop and reset before each rep. Work on positions and being quick under the bar. All are squats.

400m’s of lunges w/20lb vest, then row 1000m

400m’s of lunges, then row 1000m

200m’s of lunges, then row 500m
Saturday 6/25/2016

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 6/22/2016

15 mins to work to a heavy split jerk. Make sure to get proper depth and width on each split.

3 rounds for time of: 20 deadlifts @225/135, 10 power cleans @135/95, 5 shoulder to overhead @135/95

3 rounds for time of: 20 deadlifts @185/125, 10 power cleans @95/75, 5 shoulder to overhead @95/75

3 rounds for time of: 20 deadlifts @135/95, 10 power cleans @75/45, 5 shoulder to overhead @75/45

Thursday 6/23/2016

15 mins of ring muscle up practice. If you have muscle ups, do 20-30. If you don’t ask coach which drill is right for you. Get some more people in the muscle up club!

“Nancy” 5 rounds of: 400m run, 15 overhead squats @95/75 Same Scale weight to your level.

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Monday 6/20/2016

7 sets of 3 back squats Get really strong!

5 sets of: 10 push press @135/95, 10 burpees over the bar, 10 toes to bar. Rest 1 min between sets.

5 sets of: 10 push press @115/75, 10 burpees over the bar, 10 toes to bar. Rest 1 min between sets.

5 sets of: 10 push press @95/45, 10 burpees over the bar, 10 toes to bar. Rest 1 min between sets.

Tuesday 6/21/2016

7 sets of: High hang clean plus mid hang clean plus clean. Drop and reset before each rep. Work on positions and being quick under the bar. All are squats.

For time, in teams of 2: 100 cals on the rower, 100 burpees to a plate, 100 box jumps 24/20, run 800m together. All reps must be divided equally.

Same For time, in teams of 2: 80 cals on the rower, 80 burpees to a plate, 80 box jumps 24/20, run 800m together. All reps must be divided equally.

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Friday 6/17/2016

EMOM 10 mins power snatches immediately followed by

EMOM 5 mins snatches. Try to increase weight each set and work close to or above your 1rm. Feel the hard pull with the power position, and then add the butt into the bucket drop once the weight builds higher.

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 6/18/2016

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 6/15/2016

15 mins to work to today’s heaviest OHS with a 3 second pause at the bottom. Get comfortable in the bottom of your OHS with weight. Make SURE you are squatting to full depth.

EMOM for 15 mins – Min 1: 20 wall balls @20/14, Min 2: 12 burpees, Min 3: 30 second plank hold

EMOM for 15 mins – Min 1: 15 wall balls @20/14, Min 2: 10 burpees, Min 3: 30 second plank hold

EMOM for 15 mins – Min 1: 15 wall balls @16/12, Min 2: 8 burpees, Min 3: 30 second plank hold

Thursday 6/16/2016

5 sets of 8-10 strict pullups with 45 seconds in between each set. You might need a band by the last few sets, and that’s fine.

For time: 55 HSPUs, row 55 cals, 55 pullups, 55 deadlifts @185/125

For time: 55 HSPUs, row 55 cals, 55 pullups, 55 deadlifts @155/105

For time: 55 pushups, row 55 cals, 55 pullups, 55 deadlifts @115/75

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Monday 6/13/2016

6 sets of 4 back squats

For time: Row 1000m, 50 back squats @135/95, 50 chest to bar pullups (back squat is from the ground)

For time: Row 1000m, 50 back squats @115/75, 50 pullups (back squat is from the ground)

For time: Row 1000m, 30 back squats @95/45, 30 pullups (back squat is from the ground)

Tuesday 6/14/2016

EMOM 10 mins power clean immediately followed by

EMOM 5 mins clean. Try to increase weight each set and work close to or above your 1rm. Feel the hard pull with the power position, and then add the butt into the bucket drop once the weight builds higher.

5 sets of: Run 400m, 15 toes to bar. Rest 2 mins between sets. FOR ALL FITNESS LEVELS

 

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Friday 6/10/2016

15 mins to find today’s heaviest snatch

5 rounds for time of: 9 deadlifts, 7 cleans, 5 shoulder to overhead, 3 snatches @135/95 Competition

5 rounds for time of: 9 deadlifts, 7 cleans, 5 shoulder to overhead, 3 snatches @115/75 Performance

5 rounds for time of: 9 deadlifts, 7 cleans, 5 shoulder to overhead, 3 snatches @95/45  Fitness

Saturday 6/11/2016

In teams of 2: 400m run, 100 deadlifts @225/155, 50 toes to bar,

100m overhead walking lunges @45/25 plates,

400m run , 100 wall balls @30/20, 400m run.

Must run together. All reps must be split 50/50.

In teams of 2: 400m run, 100 deadlifts @185/135, 50 toes to bar,

100m overhead walking lunges @35/15 plates, 400m run , 100 wall balls @20/14, 400m run.

Must run together. All reps must be split 50/50.

In teams of 2: 400m run, 100 deadlifts @135/95, 50 toes to bar,

100m overhead walking lunges @15/10 plates, 400m run , 100 wall balls @16/10, 400m run.

Must run together. All reps must be split 50/50.

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Wednesday 6/8/2016

5 sets of snatch balance plus 3 overhead squats. Take weight from the rack. Work on dropping ALL THE WAY TO THE BOTTOM!!!  Then find shoulder stabilization.

“Amanda” 9-7-5 of: Squat snatches @135/95 and muscle ups. Then rest at least 5 mins, 100 calories on the rower or bike. If you trained on M & Tue take this easy. If not, go for time. – COMPETITION

“Amanda” 9-7-5 of: Squat snatches @115/75 and chest to bar pullups. Then rest at least 5 mins, 100 calories on the rower or bike. If you trained on M & Tue take this easy. If not, go for time. – PERFORMANCE

“Amanda” 9-7-5 of: Squat snatches @95/45 and pullups. Then rest at least 5 mins, 100 calories on the rower or bike. If you trained on M & Tue take this easy. If not, go for time.  FITNESS
Thursday 6/9/2016

Practice handstand walking for 10 mins

3 rounds of: run 800m, 24 ft handstand walk, 20 burpees to 12in target – COMPETITION

3 rounds of: run 800m, 30 second handstand hold, 20 burpees to 6in target – PERFORMANCE

3 rounds of: run 800m, 1 wall walk, 20 burpees

FITNESS

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Monday

5 sets of 5 back squats Maintain perfect form for 5 heavy reps.

Buy in: 50 wall balls @30/20, then 5 rounds of: 20 jumping lunges, 20 pushups, 20 ring rows – Competition

Buy in: 50 wall balls @20/14, then 5 rounds of: 20 jumping lunges, 20 pushups, 20 ring rows – Performance

Buy in: 50 air squats, then 5 rounds of: 15 jumping lunges, 15 pushups, 15 ring rows – Fitness
Tuesday

15 mins to find today’s heaviest clean & jerk Find a baseline

21-15-9 of: deadlifts @275/185 and handstand pushups – Competition

21-15-9 of: deadlifts @225/155 and handstand pushups – Performance

21-15-9 of: deadlifts @135/95 and handstand pushups – Fitness

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