THURSDAY SEPT 3rd

WARM UP

Partner warm up

FOR 10 min

100 m run p1

p2

5 diver bomb

5 wall facing squat

5Ring row

 

WOD

Chelsea

Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

CORE FINISHER

RING OF FIRE

 

 

 

 

 

TUESDAY SEPT 1st


TUESDAY

WARM UP
400 m run
Banded pull aparts
10X LAT ACTIVATION from pullup bar
10 x Banded Lat  rows w pvc
10 x Hallow rock w pvc
10 x Arch rock w pvc
HANDSTAND 5 sec

STRENGTH/SKILL
10 min
Modified MU
2 pulls + 1 MU
(Advance 2 kip to hip + 1 MU)
-work on t2b
WOD

15 Min AMRAP

2 Muscle Ups (sub 4C2B 4 Ring DIPS)

4 HSPU Defecit 4″

8 KBS 53/35

POST WOD
1 mile run cool down

FRIDAY 8-28-15

 

 

 

WARM UP 3X
1 min jump rope
SHPT
OHS
SUPERMAN
ALTERNATING LEG VUP

STRENGTH
Snatch Balance – Warm Up, 3×5
Sots Press – 3×5

 

WOD FOR TIME
CASH IN
50 DU (150S)
Then
4 Rounds
6 OHS 95/135
9 BURPEE
Then
CASH OUT
50 DU ( 150S)

 

 

 

 

 

THURSDAY 8-27-15

WARM UP
100 m run 3X
Bear crawl
Duckwalk
Inchworm w push up
Monster walk
Banded goodmornings

STRENGTH
Anderson Front Squat – 6RM
Dimel Deadlifts @40% – 3×20

WOD
14 Min AMRAP:
600 Run Buy In
remaining time:
3 Deadlifts (185/135)
3 Wall Balls (20/14)

6/6…9/9…12/12……etc

Core/ Finisher

400 m in park (on back) + Max Weight (be conservative the first time you do this. Heavy weight would be 155/115.)

Heavy Band Static Ab Crunch/Hold – 1 Minute Middle, 30 Seconds Per Side

AUGUST 25th WEDNESDAY

WARM Up 2-3 X
400 m run
10 SHPT
10 OHS banded
W, Y, T

BURGNER WARM UP

MOBILITY

STRENGTH 10 min 5 sets building up on each set
1 Hang Power snatch + 1 OHS

WOD
5 Rounds for Time:

15 Chest to Bar Pull Ups (or 5 RING MU for a challenge RX+)

400 Meter Run
FINISHER

Banded Side Bends – 5×20 Per Side

Narrow Grip Banded Lat Pulldowns – 4×20

Banded pulls as demonstrated by one of the coaches of Crossfit Power factory in Brussels. If ever in the area check these guys out. Can not ask for a better group of people. They have a top notch facility and they follow the Conjugate system. These banded pull can be done straight down like a lat pull down or from up high on an angle like this or from straight in front like a traditional low row. You can do these with a wide, medium and close overhand grip or a narrow under hand. What is nice about this is the farther you go back the harder it gets. Really overloading the muscles in your back. We also sometimes superset these with shoulder blade retractions so for example 4×20 banded pulls superset with 4×20 banded shoulder blade retraction.#conjugatenation #dohardthings#powerfactory#Westsidebarbell #conjugate #sweattshop #crossfitconjugate #crossfit#Brussels#bands#jumpstretch

A video posted by Shane Sweatt (@sweattshopcincinnati) on

TUESDAY 8-25-15

 

 

 

 

 

 

 

 

 

TUESDAY 8-25-15

WARM UP 2-3X
2-4 min conditioning
Jump rope, run, row
LUNGES
LATERAL STEP OVERS
PUSH UP PLUS
BANDED GOODMORNINGS
LEG SWINGS
STRENGTH X-WOD
DEADLIFT
3-3-3-3-3
2-1-2-1-2 BROAD JUMP
WOD 3 Rounds
1 Min at each
KBS
DU
Situps
Box Jump
1 min rest

FINISHER
GLUTE HAM RAISES
3X8
Weighted PLANK 1 min x3