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Components

Push-ups

Metcon

100 Pull-up EMOM

Reverse DB FLyes

Bent Over Row

Front Levers Raises

Windshield Wipers

Torso Twists

Settings

Workout

7/11/2017

In's

GHD Sit-ups 3x30

Yoga/Mobility

Couch Stretch

Warm-up

Run 400m
THEN...
2 Rounds
10 Step-ups w/ KB/DB
10 Goblet Squats
10 Squat Clean & Press

Skill/Strength

Push-ups (3xME)

Push-ups

Not allowed to sag or pike (down dog)

WOD

Metcon (AMRAP - Rounds and Reps)

25 Minute AMRAP:
15 Batman Box Jumps, 24/20
200m Walking Barbell Lunge, 45/35
12 Pistols

Spec Ops Training

Mental note

Workout Flow
1. Pull-up EMOM
2. Reverse Flyes / Bent Over Row superset
3. Front Levers
4. Windshield Wipers / Torso Twists superset

100 Pull-up EMOM (AMRAP - Reps)

Infinite EMOM
Every minute do Max Effort Strict Pull-ups until you fail. Repeat until you reach your desired goal.

Skill Level
Beginner - 50
Noob - 55
Not so noob - 60
Intermediate - 65
Not bad...for a wuss - 70
Seriously? is that is? - 80
Now we are getting somewhere - 90
BAMF - 100 (bitches be flocking)

Put your rounds in the comments

Reverse DB FLyes (3x15)

Bend over to parallel w/ flat back or support one knee and hand on a bench for stability. Let arm hang straight towards the ground, drive arm straight out away from the body raising the hand as high as possible under control, lower the weight back down.

perform them on the GHD.

Bent Over Row (3x8)

Bent Over Row

Barbell for this strength cycle.

Front Levers Raises (3x5)

RX:
https://www.youtube.com/watch?v=UJpP-PPsPRw

Scaled:
https://www.youtube.com/watch?v=6fkwhX1OVs4

Windshield Wipers (3x20)

Left + Right = 1 Rep

RX:
https://www.youtube.com/watch?v=Fuccu9GFO6g

RX+:
https://www.youtube.com/watch?v=fJBkAegr-cM

Torso Twists (3x20)

Left + Right = 1 Rep

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, July 11, 2017

Male Clients

1

Gary the Snail
(Sean Gresham)

Lift Sesh w/ Jared 3PM-4P...

3 x 80

30, 25, 25 Feeling really weak after traveling

2

Brandon
Dues

5:20 PM CrossFit

1 x 62

62-40-20

3

Jeremy
Springer

5:20 PM CrossFit

1 x 54

54, 14, 20

4

Peter
Kober

6:30 PM CrossFit

1 x 46

46, 17, 14. Ugh.

5

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

1 x 41

41/35/25

6

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

1 x 31

31-18-13

7

Freddy
Aubert

5:20 AM CrossFit

1 x 25

25, 15, 13

8

Lee
Ambrose

6:30 PM CrossFit

3 x 62

62, 26, 15

9

King
Ray

5:20 PM CrossFit

3 x 25

25,25,12

Female Clients

1

Tracy
Auber

6:30 AM CrossFit

1 x 40

31 and 20

2

Christina
Tovar

5:20 PM CrossFit

3 x 21

2

Lauren
Leet

6:30 PM CrossFit

1 x 21

21 12 14

3

Steph
Karins

5:20 AM CrossFit

1 x 20

18, 15 max effort each

4

Janet
James

5:20 AM CrossFit

3 x 5

6 next time

5

Charlotte
Anderson

9:30 AM CrossFit

3 x 41

35,30

6

Brianne
LeBlanc

9:30 AM CrossFit

1 x 38

32, 34, 38

7

jennifer
wujciak

5:20 PM CrossFit

3 x 33

12 15 modified

8

Private

4:10PM CrossFit

1 x 25

9

Nayddan
Milord

5:20 PM CrossFit

3 x 22

20 10

10

Emily
Hilton

6:30 AM CrossFit

1 x 20

20, 17, 17 trx

10

Geralynn
Hughes

6:30 AM CrossFit

1 x 20

18,17,20 w/ rings

10

Katie
Jaquet

4:10PM CrossFit

1 x 20

19; 17 ring pushups are dumb

10

Laiken
Williams

4:10PM CrossFit

1 x 20

13,12,13,20

10

Private

4:10PM CrossFit

1 x 20

10

Rachel
Kimbrell

6:30 AM CrossFit

3 x 20

Used rings 20, 13, and 16. Upper body-weak!

11

Heather
valenzuela

5:20 PM CrossFit

1 x 18

14,14 chest touching sucksss

12

Leianna
Cooper

6:30 PM CrossFit

1 x 15

6,9,15

13

Cathy
Holmes

5:20 PM CrossFit

3 x 13

13, 11, 8 (20" box)

14

Vanessa
Campos

6:30 AM CrossFit

1 x 12

10 and 11; w/rings