Overview Of The Week:
Monday: 10 Rep Max Back Squats
Tuesday: Clean Complex
Wednesday: Push Press
Thursday: Gymnastics Strength Test
Friday: Power Snatches
Saturday: 10 Rep Max Front Squats
Sunday: 10 Rep Max Deadlift
Strength:
Back Squat:
25 minutes to establish 10RM
Conditioning:
Buy In: 500m Row
21 – 15 – 9
Wall Balls (20/14)
Toes to Bar (Fx: 15 – 9 – 6)
Cash Out: 500m Row
Yoga with Liz at 10:00am!!!
Mobility/Skills Class with Coach Brandon: Working on the Front Rack Position!
Strength:
E3MOM 18
Snatch Pull + Hang Squat Snatch x 3
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 75%
Set 6: 80%
Percentage based on 1RM Snatch
Conditioning:
3 Sets of:
5 Close Grip Tempo Bench press (33×1)
16 Single Arm Tempo Dumbbell Row (3002) (8L/8R)
10 Banded Pallof Press (0003)
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5 As they entered the tomb, they saw a young man dressed in a white robe sitting on the right side, and they were alarmed. 6 “Don’t be alarmed,” he said. “You are looking for Jesus the Nazarene, who was crucified. He has risen! He is not here. See the place where they laid him. 7 But go, tell his disciples and Peter, ‘He is going ahead of you into Galilee. There you will see him, just as he told you.’”
FREE Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Strength:
Front Squat
4×10@65%
1×10@55% with 3 second pause at the bottom of each rep
Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.
Conditioning:
“Nancy”
5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65)
Strength:
3 Rounds
15-20 V-Ups
5-10 Weighted Strict Pull Ups (C2B if possible)
10-15 Paralette Push Ups (3 sec. pause at top of each rep)
200m Run (Easy, recovery pace)
Conditioning:
Alternating for 3 Rounds each Station
Every 3:00 for 27:00
Station 1
10/7 Bike Cals
20 Wall Ball Shots (20/14)
Station 2
10/7 Ski Erg Cals
7/5 Bar Muscle Ups (Fx: 7 Chest to Bar Pull ups)
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6 You see, at just the right time, when we were still powerless, Christ died for the ungodly. 7 Very rarely will anyone die for a righteous person, though for a good person someone might possibly dare to die. 8 But God demonstrates his own love for us in this: While we were still sinners, Christ died for us. 9 Since we have now been justified by his blood, how much more shall we be saved from God’s wrath through him! 10 For if, while we were God’s enemies, we were reconciled to him through the death of his Son, how much more, having been reconciled, shall we be saved through his life!
Strength:
E4MOM 20
Deadlift
Set 1: 10@65-70%
Set 2: 10@70-75%
Set 3: 10@75-80%
Set 4: 10@75-80%
Set 5: 10@80-85%
Immediately after each set, row 1 minute, easy pace, damper at 3 or less.
Conditioning:
AMRAP 15
30 Double unders
20 Kettlebell Swings (32/24) (Fx: 24/16)
10 Toes to Bar
5 Strict Handstand Push Ups (Fx: Kipping HSPU)
Strength:
Back Squat:
10@65-70%
2×10@70-75%
10+@75-80%
Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.
Conditioning:
For time
Run 600 meters
10 S.A. Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)
Run 400 meters
20 S.A. Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)
Run 200 meters
30 S.A. Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)
15:00 Cap
*Athlete can hold dumbbell any style on step ups
Core Blast at 6:45pm with Shauna!
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Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.
Strength:
E3MOM 18
5 Power Clean and Push Jerks
Set 1: 50%
Set 2: 60%
Set 3: 60%
Set 4: 65%
Set 5: 65%
Set 6: 70%
Does not need to be touch and go. Percentage based on clean and jerk 1RM
Conditioning:
Tabata Fran
Alternating movements for 2 cycles (8:00)
Thrusters (95/65)
Pull-ups
Score is total reps
Overview Of The Week:
Monday: Strict Gymnastics
Tuesday: Power Clean and Push Jerks
Wednesday: Back Squats
Thursday: Deadlifts
Friday: Strict Gymnastics
Saturday: Front Squats
Sunday: Snatch Complex
Strength:
3 Rounds
5-10 L-Sit Strict Pull Ups (C2B if possible)
Max Effort Unbroken Push Ups
200m Run (Easy, recovery pace)
Conditioning:
AMRAP 21
With a partner Alternating movements
21 Cal Row
15 Dumbbell Snatches (50/35) (Fx:35/20)
9 Burpee Box Jump Overs (24/20)
Rx+: Assault Bike