strength & conditioning pt. 4: week 3 of 6
Mon 11/11/19
5 x 2 Power Clean
AMRAP in 12 minutes of:
200m run
3 Overhead Squat 95#/65#
200m run
6 Overhead Squat,
etc. increasing by 3 reps each following round
(3-6-9-12-15…?)
Tues 11/12/19
“The Gnar-Con”
for time:
50 Box Step-Ups w/front racked barbell 95#/65#
400m run
30 Burpees
20 Wallballs 20#/14#
10 Shoulder-to-Overhead 155#/105#
(beat your time from 9/6/19)
6:30pm Women’s Workout Class
Wed 11/13/19
AMRAP in 20 minutes of:
10 KB Deadlifts 53#/35#
10 Walking Lunges w/ KB front-racked, R
10 Walking Lunges w/ KB front-racked, L
turf-lap Sled Push 120#/70#
250m row
Thurs 11/14/19
5 x 5 Bench Press
5 rounds for time of:
8 Thrusters 95#/65#
8 bar-over Burpees
8 Pull Ups
6:30pm Mapogos Barbell Olympic Lifting
Fri 11/15/19
5 x 5 Back Squat
AMRAP in 10 minutes of:
30 Double Unders
20 KB Swings 53#/35#
10 Box Jumps 24″/20″
Sat 11/16/19 / Sun 11/17/19
Saturday:
8:30am Human Movement
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 2 of 6: Strength & Conditioning pt. 4 - max effort week!
Mon 11/04/19
5 x 2 Bench Press
for time:
20 KB Swings (American) 53#/35#
40 Double Unders
400m run
15 KB Swings
30 Double Unders
400m run
10 KB Swings
20 Double Unders
400m run
Tues 11/05/19
5 x 2 Back Squat
4 two-minute rounds of:
250m row
max rep Wallballs 20#/14#
(2 minute recovery between rounds; total reps for score)
6:30pm Women’s Workout Class w/ Coach Kelly
Wed 11/06/19
5 x 2 Strict Press
5 rounds for time of:
12 Burpees
10 Box Jumps 24″/20″
8 Toes to Bar
Thurs 11/07/19
for time:
3 parking lot laps 2KB Farmer Carry 53#/35#
2 turf laps Sled Push 150#/90#
1 parking lot lap 2KB front-racked Carry
2K row
6:30pm Mapogos Barbell Olympic Lifting
Fri 11/08/19
5 x 3 Overhead Squat
AMRAP in 10 minutes of:
200m run
3 Hang Power Snatch 95#/65#
200m run
6 Hang Power Snatch,
etc. increasing by 3 reps each following round
Sat 11/09/19 / Sun 11/10/19
Saturday:
**Please Note: There will be no Human Movement class on Saturday 11/9 – the gym will open at 10:30am for the Hero WOD class**
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 1 of 6: strength and conditioning pt. 4
Mon 10/28/19
5 x 5 Back Squat
4 rounds for time of:
15 Wallballs 20#/14#
400m run
40 Double Unders
Tues 10/29/19
5 x 5 Bench Press
AMRAP in 12 minutes of:
10 Medball Candlesticks 20#/14#
10 Walking Lunges, Medball on R shoulder
10 Walking Lunges, Medball on L shoulder
10 Medball OH Box Step Ups 24″/20″
6:30pm Women’s Workout Class w/ Coach Kelly
Wed 10/30/19
AMRAP in 25 minutes of:
250m row
turf-lap Sled Push 150#/90#
200m run
parking lot lap 2KB Farmer Carry 53#/35#
Thurs 10/31/19
5 x 5 Strict Press
AMRAP in 12 minutes of:
10 Burpees
15 Box Jumps 24″/20″
20 KB Swings (American) 53#/35#
Gym closes at 6:30pm – Happy Halloween!
Fri 11/01/19
5 x 2 Front Squat
for time:
(descending/ascending ladder)
10-9-8…1 / 1-2-3…10
rep rounds of:
Power Clean 135#/95#
Pull Ups
(beat your time from 9/17)
Sat 11/02/19 / Sun 11/03/19
Saturday:
8:30am Human Movement
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 6 of 6: strength and conditioning pt. 6
Mon 10/21/19
5 x 5 Front Squat
4 rounds for time of:
400m run
40 Double Unders
250m row
Tues 10/22/19
5 x 2 Bench Press
“Jackie”
for time:
1000m row
50 Thrusters 45#/35#
30 Pull Ups
(beat your time from 9/10/19)
6:30pm Women’s Workout Class w/ Coach Kelly
Wed 10/23/19
5 x 3 Overhead Squat
AMRAP in 1o minutes of:
turf-lap Sled Push 120#/70#
parking lot lap 2KB Farmer Carry 53#/35#
200m run
Thurs 10/24/19
AMRAP in 12 minutes of:
15 Shoulder-to-Overhead 95#/65#
20 WallBalls 20#/14#
25 calorie row
6:30pm Mapogos Barbell Olympic Lifting
Fri 10/25/19
“The Owl”
for time:
40 Burpees
20 Deadlifts @ 150% bodyweight
1 mile run
Sat 10/26/19 / Sun 10/27/19
Saturday:
8:30am Human Movement
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 5 of 6: strength and conditioning pt.3
Mon 10/14/19
5 x 2 Front Squat
4 rounds for time of:
10 Push Press 135#/95#
10 Box Jumps 24″/20″
30 Double Unders
Tues 10/15/19
5 x 5 Bench Press
AMRAP in 15 minutes of:
250m row
turf-lap Sled Push 120#/70#
parking lot lap 2KB front rack Carry 53#/35#
6:30pm Women’s Workout Class w/ Coach Kelly
Wed 10/16/19
5 x 2 Overhead Squat
7 rounds for time of:
7 Power Snatch 95#/65#
7 Overhead Squats 95#/65#
7 Toes-to-Bar
Thurs 10/17/19
2 rounds for time of:
20 Burpees
10 Deadlifts @ 150% bodyweight
800m run
6:30pm Mapogos Barbell Olympic Lifting
Fri 10/18/19
5 x 2 Strict Press
for time:
1000m row
25 Wallballs 20#/14#
50 Double Unders
25 Wallballs
1000m row
Sat 10/19/19 / Sun 10/20/19
Saturday:
8:30am Human Movement
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 4 of 6: strength and conditioning pt. 3
Mon 10/07/19
5 x 2 Bench Press
“Helen”
3 rounds for time of:
400m run
21 KB swings (American) 53#/35#
12 Pull Ups
(beat your time from 8/29)
Tues 10/08/19
5 x 5 Front Squat
4 rounds for time of:
250m row
15 Wallballs 20#/15#
30 Double Unders
6:30pm Women’s Workout Class w/ Coach Kelly
Wed 10/09/19
5 x 5 Strict Press
AMRAP in 12 minutes of:
turf-lap Sled Push 120#/70#
10 Medball Slam Burpees 20#/14#
10 Medball OH Box Step Ups 24’/20″
Thurs 10/10/19
4 rounds for time of:
12 Burpees
5 Deadlifts @ 150% bodyweight
400m run
6:30pm Mapogos Barbell Olympic Lifting
Fri 10/11/19
5 x 3 Overhead Squat
for time:
(descending/ascending ladder)
10-9-8…1 / 1-2-3…10
rep rounds of:
Power Snatch 95#/65#
Toes-to-Bar
Sat 10/12/19 / Sun 10/13/19
Saturday:
8:30am Human Movement
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 3 of 6: strength and conditioning pt. 3
Mon 09/30/19
5 x 4 Overhead Squat (increasing wt.)
for time:
25 Burpees
25 Power Snatch 95#/65#
25 Burpees
Tues 10/01/19
5 x 5 Bench Press
AMRAP in 12 minutes of:
15 KB Swings (American) 53#/35#
12 Box Jumps 24″/20″
parking lot-lap 2KB Farmer Carry 53#/35#
6:30pm Women’s Workout Class w/ Coach Kelly
Wed 10/02/19
5 x 2 Front Squat
four 2-minute rounds of:
15 Wallballs 20#/14#
max calorie row
(2 minute recovery time between rounds; score total calories)
Thurs 10/03/19
5 rounds for time of:
30 Double Unders
5 Deadlifts @ 125% bodyweight
200m run
6:30pm Mapogos Barbell Olympic Lifting
Fri 10/04/19
5 x 2 Strict Press
“The Mad Atchu”
for time:
1000m row
30 Thrusters 95#/65#
30 Pull Ups
1000m row
(beat your time from 8/2/19)
Sat 10/05/19 / Sun 10/06/19
Saturday:
8:30am Human Movement
**Please Note**
The Gym will close at 10:00am this Saturday (no Hero WOD or Open Gym) – Please come cheer for Paul and Sean at the Inferno Competition at CrossFit Purgatory!
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 2 of 6: strength and conditioning pt. 3
Mon 09/23/19
5 x 5 Front Squat
AMRAP in 10 minutes of:
8 Toes-to-Bar
15 KB Swings 53#/35#
30 Double Unders
Tues 09/24/19
5 x 2 Bench Press
AMRAP in 20 minutes of:
parking lot lap 2KB front-racked Carry 53#/35#
turf-lap Sled Push 120#/70#
200m run
6:30pm Women’s Workout Class w/ Coach Kelly
Wed 09/25/19
5 x 3 Overhead Squat
5 two-minute rounds of:
250m row
max reps Hang Power Snatch 75#/55#
(2 min. recovery between rounds; record total reps for score)
Thurs 09/26/19
4 rounds for time of:
12 Burpees
6 Deadlifts @ 125% bodyweight
400m run
6:30pm Mapogos Barbell Olympic Lifting
Fri 09/27/19
5 x 5 Strict Press
AMRAP in 10 minutes of:
10 Medball Candlesticks 20#/14#
20 Medball Walking Lunges (10 w/ball on R shoulder; 10 w/ball on L shoulder)
10 Medball Squat Cleans
Sat 09/28/19 / Sun 09/29/19
Saturday:
8:30am Human Movement
10:30am Hero WOD
“Happy Birthday Paul!”
AMRAP in 10 minutes of:
9 Snatches (full squat) 95#/65#
9 Toes-to-Bar
<3 min. rest>
AMRAP in 10 minutes of:
26 KB Swings (American) 53#/35#
26 calorie row
<3 min. rest>
AMRAP in 10 minutes of:
19 Push Ups
89 Double Unders
Sunday:
9:00am Mapogos Barbell Olympic Lifting
Strength and Conditioning, Pt. 3: week 1 of 6
Mon 09/16/19
5 x 2 Strict Press
4 rounds for time of:
200m run
15 Wallballs 20#/14#
30 Double Unders
Tues 09/17/19
5 x 2 Front Squat
for time:
(descending/ascending ladder)
10-9-8…1 / 1-2-3…10
rep rounds of:
Power Clean 135#/95#
Pull Ups
(beat your time from 8/16)
6:30pm Women’s Workout Class w/ Coach Kelly
Wed 09/18/19
5 x 5 Bench Press
for time:
1000m row
25 KB Swings 53#/35#
25 Burpees
500m row
15 KB Swings
15 Burpees
250m row
Thurs 09/19/19
for time:
12 Deadlifts @ 125% bodyweight
3 parking lot-lap 2KB Farmer Carry 53#/35#
2 turf-lap Sled Push 120#/70#
1 parking lot-lap 2KB front-rack Carry 53#/35#
6:30pm Mapogos Barbell Olympic Lifting
Fri 09/20/19
5 x 2 Overhead Squat
AMRAP in 10 minutes of:
8 Toes to Bar
10 Push Ups
12 Box Jumps 24″/20″
Sat 09/21/19 / Sun 09/22/19
Saturday:
8:30am Human Movement
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
Strength and Conditioning Pt. 2: week 6 of 6
Mon 09/09/19
5 x 2 Bench Press
4 rounds for time of:
400m run
15 Burpees
40 Double Unders
Tues 09/10/19
5 x 2 Power Clean
“Jackie”
for time:
1000m row
50 Thrusters 45#/35#
30 Pull Ups
6:30pm Women’s Workout Class w/ Coach Kelly
Wed 09/11/19
5 x 5 Front Squat
AMRAP in 10 minutes of:
10 Medball Candlesticks 20#/14#
10 Medball Slam Burpees
10 Medball OH Box Step-Ups 24″/20″
Thurs 09/12/19
Work Capacity
AMRAP in 20 minutes of:
250m row
turf-lap 2KB front-rack Carry 53#/35#
200m run
turf-lap Sled Push 120#/70#
6:30pm Mapogos Barbell Olympic Lifting
Fri 09/13/19
5 x 2 Deadlift
AMRAP in 12 minutes of:
15 Shoulder-to-Overhead 95#/65#
20 Wallballs 20#/14#
25 calorie row
Sat 09/14/19 / Sun 09/15/19
Saturday:
8:30am Human Movement
10:30am Hero WOD
“Happy Birthday Luis”
AMRAP in 27 minutes of:
9 Pull Ups
14 Power Cleans 95#/65#
9 Burpee Box Jump-Overs 24″/20″
14 Back Squats 95#/65#
Sunday:
9:00am Mapogos Barbell Olympic Lifting