MONDAY WORKOUT

A nice little Push/Pull day!

Strength:

Bench Press - Today, you'll have multiple opportunities to set a new 1RM, but be smart about it.

Sets of: 20 - 1 - 10 - 1 - 5 - 1 - 10 - 1 - 20
*Your first set of 20 should be around 50% of your 1RM. Your first set of 1 should be around 90 - 95% of your 1RM. Be smart about your sets, and stay in a solid position, keeping the shoulders back and down, and a good back-arch.
In between sets of Bench Press, perform alternating sets of Ring Rows, and Dumbbell Rows for sets of 10. For example: 20 reps of Bench Press, then 10 Ring Rows (feet on a box), 1 rep Bench Press, then 10 Dumbbell Rows w/ 20 - 30# (you can go a little heavier if it feels solid)... etc. This will take up pretty much the entire class today, so be smart about your rest as well.

WEDNESDAY WORKOUT

Straight up simple strength workout today. BENCH PRESSSSSSS!!!

"Lynne-ish"
Every 6 Minutes For 5 Total Rounds:

Max Rep Bench Press (Unbroken Set)
Max Rep Pull-ups

**Not For Time**

*Bench Press Options*
- 95/65 OR 135/95 OR 155/105
- Bodyweight
- Or you can Upscale to 185/125 OR 225/155

*Pull-up Options*
You may only do Kipping/Butterfly Pull-ups if you can perform 8(men) or 5(ladies) Strict Pull-ups, without any band assistance. If you can, you may Kip, and see how many you can put together. If you cannot get 8/5 Unassisted Strict Pull-ups, then you will perform Strict Pull-ups, ensuring you get your chin OVER the bar, and use a band if necessary. Make it HARD... if you're using a band, and you get 15+ Strict Pull-ups, it wasn't hard enough.

THURSDAY WORKOUT

Non - Games Athletes:

Strength 30 - 35 Minutes:

Bench Press

5RM - Go for a new 5RM, but be sure to record it for future reference! Make sure you make bigger jumps in weight during your warm up sets, and once things get heavy, you make smaller jumps until you find your new 5RM. Try to only fail on your last set, if at all.

in between Press sets…

Strict Weighted Pull-ups

5 - 5 - 5 - 5 - 5 @ the heaviest load you can successfully accomplish across all of your sets. If you need a band, use a lighter band than you would normally use… make it hard so you can move towards getting to a lighter band, and getting off of the bands.

Games Athletes:

Power Snatch

3 sets of 8 unbroken reps with full recover in between sets. Weight at, or below, 50% of your 1RM Power Snatch.

Select one of the following to practice for 2 - 3 sets, at the listed rep range, with full recovery between sets:

Burpees: 15 fast & unbroken

Double Unders: 30 - 40 steady & unbroken will be more time effective than fast but broken up

Wall Ball Shots: 20 - 25 unbroken… if you don't hit your target/squat fully, it doesn't count

Muscle Ups: 6 - 8 for time… hit the same time each set and practice solid technique

MONDAY WORKOUT

Today we're doing a variation on a classic CrossFit workout.

"Lynne-ish"
5 Rounds For Max Reps of Each:

Bench Press (@bodyweight)
Pull-ups (Round 1 - Weighted / Rounds 2 & 3 - Strict / Rounds 4 & 5 Kipping)

*Take adequate rest between movements, and between rounds. Your Bench Press weight should not be  more than around 75 - 80% of your 1RM. You should progressively get more Pull-ups as you move through the workout. You will have a good chunk of class to complete this workout, but be aware of where you are in relation to how long it's taking you; you should only need around 2 - 3 minutes of rest, per movement, at most.

THURSDAY WORKOUT

In Teams of 2

Bench Press @ 3/4 - 1 X Bodyweight for Men & 1/2 - 3/4 X Bodyweight for Ladies

Here is how the time will break down:

2 Minutes for Partner A
  30 Seconds to swap weight
2 Minutes for Partner B
  30 Seconds to swap weight
1 Minute for Partner A
  30 Seconds to swap weight
1 Minute for Partner B
  30 Seconds to swap weight
30 Seconds for Partner A
  30 Seconds to swap weight
30 Seconds for Partner B

*You will shoot for as many reps as possible in your allotted times, and have to move quickly to get the weights swapped so both of you can use all of your time to get those few extra reps. You will spot your partner, but if you touch the bar to help them, that rep will not count.


Then, let's start getting some names on those new record boards!!!

For Time:
1,000m Row

*To get on the board:
  Men - 3:25 or less
  Ladies - 3:40 or less

SATURDAY WORKOUT

Bro & Bro-ette Session first. Then some conditioning. :-)

Bench Press
5 - 5 - 5 @ ~80%
*If your first set doesn't feel very challenging, move up 5-10lbs. Take 3 minutes of rest between sets.


Then, in teams of 2...


40 - 30 - 20 - 10 Reps of:

Double Unders (If you're doing Singles, double the reps)
Toes2Bar

**12 Minute Cut-off**

*Both teammates must complete all of the Double Unders (or Singles if you're scaling), but may split up the Toes2Bar however they choose. Neither teammate may move on to the next movement without all reps from the previous movement being completed. For example: If your partner is still finishing their 40 Double Unders, you may not start on the set of 40 Toes2Bar until they complete them. Also, ONLY ONE team member may work on Toes2Bar at a time.

MONDAY WORKOUT

15 Minutes:

Bench Press
5 - 5 - 5 - 5 - 5 @80%

*Stick with 80% today. As always, track your stats, and stay away from bicep curls in the squat racks. :-)

Then...

10 Rounds of Tabata

Double Unders (Singles are worth 1/2 point)
Mountain Climbers

*You will alternate between these two movements, going back and forth, doing each for 5 Rounds. Your score will be your TOTAL number of repetitions for both movements; no gaming it today, just go for max points. Just keep a running total of your score in your head, or quickly write it down during your 10 seconds of rest.

SATURDAY WORKOUT

Weighted Pullups (Strict)
3-3-3
Work up to a new 3RM, you will have 3 sets.

Then, a little movement Joe will be familiar with... :-)

Bench Press
3-3-3
You will have 3 sets for Bench Press, and only 3 sets, to set a new 3RM.

*If you need do banded Pullups, make them difficult, as it's a strength day. LOG YOUR RESULTS!

WEDNESDAY WORKOUT

Bench Press
5-5-5-5-5 at ~80-85%
These sets are to be the same load across all 5, with a 10lb max adjustment weight. The weight you start with will be the same as your finishing weight, within 10lbs, in case you didn't start heavy enough.


Then...

100 Double Unders For Time
**2 Minute Cut-off**

*You may attempt the Double Under challenge more than once.

SUNDAY

Because Monique is deploying, and the weather is going to be just this side of warm enough, we are going to throw in one of her favorite movements today. You may all thank her...

Run Test:
1 Mile For Time
Run to the corner of 60th&Center and back... twice.
Your real 1 Mile time will be slightly faster if there are no "stop and go" points, and you run it straight through, but today will be a good representation. Can anyone break into the 6's???

Then...

15 Minutes to find your 5RM Bench Press

*After everyone is back from their 1 Mile Run, and they're done thanking Monique, you will partner up, and we'll start a 15 Minute clock. Use your time wisely, and see if you can set a new PR on both the run, and bench, today. Look for Joe to show up after the run, but before you start bench... if he tries to work in on bench, without doing the run, smack his hand and tell him no. Monique may try this as well. :-)

SATURDAY

Bench Press
2-2-2-2

*Use the same weight for all four sets of Bench Press. Shoot for 90-95% of your 1RM. You will have 12mins to complete your Bench Press sets.

Then

Team Race
Teams of 3

2 Rounds of:
100m Walking Lunge
100 Air Squats

*Only one teammate works at a time, and you may split up the work and switch teammates at any time. You will get plenty of rest, so push hard and try to beat the other teams. :-)

SATURDAY

It's time to bust out our benches! We've had them since we opened our doors, but the only use we have gotten out of them has been sitting on them... and Joe has Bench Pressed off of them. :-)

Bench Press

5-5-5

*We will warm up, and find where you need to be for these three sets. They will all be the same weight across. The first set should be challenging, but doable, and the last set it'll be tough to squeeze out those last few reps. Don't forget about the Clean Seminar at 10am, so there's only the one class at 9am. See the post below...