Author: nathancorrigal

 

Friday Clean + 10/10 map x 2
A. Power Clean. Front Squat. Above Knee hang Power Clean 1.1.1 every 90sec x 8 sets
B. 10min @85-90%:
5 L arm hang kb snatch 25/45
5 burpees
5 R arm hang kb snatch 25/45
5 box jumps/step ups
50 single unders
-6 min rest

 

In teams of 2 complete:
AMRAP in 10 minutes
5 strict pull-ups/8 ring rows
10 Cal Rowng
*1 partner works/1 partner rests

*No Partner AMRAP in 7 minutes
3 strict pull-ups/6 ring rows
7 cal rowing

-Hey guys. Jan 16-17th/2016, we have coach Sara, Krista (my sister who I coach remotely from Brandon), Alex Oliver and Brooke Oliver all competing in a partner competition called Frostfit, taking place @ Crossfit Winnipeg. Sara and Krista competed last year and look to showcase all their hard work from their training. Brooke and Alex are taking part in their first ever competition. The feeling of your first competition can be a bit overwhelming, however Brooke and Alex are more than ready for what is coming. If you see them in the next week pass them a good luck! 

Also, I have heard through the grapevine that people are coming from Melita to cheer the girls on. This is awesome and I encourage anyone that wants to, to come on out! It will be a great weekend. Let me know if you have any questions about it!

Thursday Fsq/Bsq emom + Mixed EMOM map + GBC + Mobility
A. Front Squat @ 20×1, 5 reps every 2 min x 5 sets-build from week of dec.21–>26 -if it feels really good – go for your heaviest 5
B. EMOM x 10minutes
1st-30sec alternating db snatch-challenging weight
2nd-30sec skipping- double under practice
C1. Seated DB Press @20×1, 10 reps x 3 sets-30sec
C2. Weighted L Side Bridge 30sec x 3 sets-30sec
C3. Weighted R Side Bridge 30sec x 3 sets-1min
D. Quad Smash- barbell/kb 90sec/leg
E. Couch Stretch – rear foot elevated 90sec/leg

 

Wednesday Posterior Chain + Core +Aerobic Tester + MobilityA1. Death March, 25ft x 4 sets-1min

A2. Ring Hamstring Curls @20×0, 5-7 reps x 4 sets-1min

B. Deadbug 1min on/1min off x 3 sets

C. For time:

750m row buy in

+

3 rounds of:

15 kbs @35lbs/53lbs

15 wall balls 15/20lbs

+

30 burpees to 6″ oh cash out 

-Dani Woods displaying impressive positioning/mobility during her front squats

Tuesday Upper EMOM
EMOM x 10minutes
1st- 3 heavy push press
2nd- Rope hang/pullup bar hang 10-20seconds
+
EMOM x 10minutes
1st- 3 heavy push jerk
2nd- 30sec FLR on rings/ Front Bridge
+
EMOM x 10minutes
1st- Strict Press. Push Press. Push Jerk 1.2.3 -heavy as possible
2nd- L arm front rack kb carry 50ft + R arm front rack kb carry 50ft

*five way shoulder mobility

Week 3 -Jan. 4–>Jan.8/2016
Monday Clean + Deadlift EMOM Map + Arm Cash Out + Mobility
A. Below Knee Hang Power Clean. Above Knee Hang Power Clean. Hi-Hang Power Clean. Front Squat 1.1.1.1 every 1:30-2min x 8 sets
-start light and build on 3 position clean
B. EMOM x 10minutes
1st- 10 deadlifts 85lbs/115lbs
2nd- 10 wall balls @15/20 to 9/10ft
C. Rope Climb to 15ft, AMRAP in 3 minutes
-AMRAP ring rows in 3 minutes
D. T-Spine Mobility (foam roll, lax ball)

Saturday Group/Team Workouts

On a running clock:
0:00 –>12:00
For time:
21,15,9
Row/AD Cals
Shoulder to Overhead 55lbs/75lbs
rest until 12 minutes
12:00–>20:00
-establish a heavy back squat 3RM
From -20:00-25:00
Rest/get in groups of 2/strategy
From -25:00–>until time in groups of 2 complete the following:
5 rounds for time:
12 ring rows
12 wall balls @15/20lbs
6 L arm hang kb snatch 25/45
6 R arm hang kb snatch 25/45

  

Skyla rocking our new shirt. 

Friday Clean + 10-15min map 

A. Power Clean Cluster 1.1.1 every 90sec x 8 sets

B. 15 min @85-90%:

9 kbs @35/53

100ft L arm farmers carry 35/53

9 goblet squat 35/53

100ft R arm farmers carry 35/53

9 burpees

100ft goblet carry 35/53

Hey guys,

Just a reminder we will be doing a draw for the free unlimited memberships for “bring” a friend month tomorrow. So stay tuned to see who wins. There will be two winners, one winner from our current membership base, and one winner from the “bring a friend”.

 

 

Thursday Fsq/Bsq emom + Mixed EMOM map + GBC + Mobility
A. Back Squat @ 20×1, 4 reps every 2min x 5 sets
-start @ challenging weight and build
-everyone starts on the same clock
B. EMOM x 10minutes
1st- 5 wall balls @15lbs/20lbs + 1 shuttle run (100ft)
2nd- 5 box jump overs 20/24″ + 1 shuttle run (100ft)
C1. Incline DB Bench Press @20×0, 10 reps x 3 sets-30sec
C2. FLR on Rings, 30-60sec x 3 sets-30sec
D. Banded Super Frog, 60sec/leg x 2 sets
https://www.youtube.com/watch?v=IvjLUg3ESsI
E. Pigeon Stretch, 60sec/leg
https://www.youtube.com/watch?v=jOBS91fJ1uM

  
–Bree, Noah, Sherry, Kelsey, Mitch and Jody all demonstrating strong shoulders and core stability during their wall walks. 

Wednesday Posterior Chain + Core + Aerobic Tester + Mobility

A1. Hip Thrusts @30×0, 8-12 reps x 4 sets-1min

A2. Single Leg KB/DB RDL @20×0, 6-9 reps/leg x 4 sets-1min

B. Accumulate 2minutes weighted front bridge/front bridge

C. For time:

75 cal rowing

50 overhead plate walking lunges 25/45lbs

25 burpees onto 45lb plate

15 kbs @53lbs/70lbs (heavier than “normal”)

12 box jump overs 24/30″

9 deadlifts 205lbs/275lbs

scaled version:
For time:

50 cal rowing

30 walking lunges

18 burpees

15 kbs

12 step-ups

9 deadlifts

Tuesday Upper EMOM
EMOM x 10minutes
Mins 1–>5: 1 wall walk + 10second pause forehead to wall
Mins 6–>10: 2 tgu/arm @15lbs/25lbs
+
EMOM x 10minutes
1st- 6 CGBP @ high load
2nd- 100ft goblet carry 16kg/24kg
+
EMOM x 10minutes
1st-(1st) 3-4 ring dips or (2nd) 4-6 ring pushups or (3rd) 6-8 db bench press
2nd- (1st) supinated chest to bar hold 10-20seconds or (2nd) supinated chin over bar hold 10-20seconds or (3rd) chest/chin to bar hold in inverted row position 10-20seconds
+
5 way shoulder mob
https://www.youtube.com/watch?v=eveYJP1indI