CrossFit South Bend

[eliteaccordion][elitetoggle title="Monday 4.09.18 "] Base MR. Hip 1x4 + 3 Athletic Burpees Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip 1x4 + 3 Athletic Burpees Back Squat 1x2 @80%, 1x2 @85%, 1x2 @87.5% Press Press 3RM Conditioning 4 Rounds Dumbbell Walking Lunge -10 Yards GHD Bridge Holds – MAX, try to beat last weeks holds [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 4.10.18"] Base Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Intermediate Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 1x2 @80%, 1x2 @85%, 1x2 @87.5% Conditioning 4 Rounds Meadow Rows - Max effort each arm (reps should fall between 8-12) Bottoms Up Kettlebell Cary - 20 yards each arm [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 4.12.18"] Base Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap 1x4 + 3 Jump Lunges Bulgarian Split Squats 8. 8. 8. 8 Bench Press 1x2 @80%, 1x2 @85%, 1x2 @87.5% Conditioning 4 Rounds Skull Crushers - Max effort (reps should fall between 8-12) Straight Arm Pull Downs - 20, build off last weeks numbers [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 4.13.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pulls 4x Max Reps Intermediate Power Clean 1x2 @80%, 1x2 @85%, 1x2 @87.5% Vertical Pulls 4x Max Reps Conditioning 4 Rounds Starr Shrugs - Max effort (reps should fall between 8-12) Sled Drags- 100 yards, pick a weight you can move at a fast walking pace. [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 4.02.18 "] Base MR. Hip 1x4 + 3 Athletic Burpees Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip 1x4 + 3 Athletic Burpees Back Squat 3x5 @70%, 1x3 @75%, 1x2 @80% Press 5RM, work up to a heavy 5 for the day Conditioning 4 Rounds Goblet Squats - find a weight you can do for 8-15 reps GHD Bridge Holds - MAX [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 4.03.18"] Base Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Intermediate Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 3x5 @70%, 1x3 @75%, 1x2 @80% Conditioning 4 Rounds Single Arm Dumbbell Row - find a weight you can do for 8-15 reps each arm Prowler Push -100 yards [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 4.05.18"] Base Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap 1x4 + 3 Jump Lunges Bulgarian Split Squats 10. 10. 10. 10 Bench Press 3x5 @70%, 1x3 @75%, 1x2 @80% Conditioning 4 Rounds Dips - 8-15 reps, if you can add weight to operate within the rep range Straight Arm Pull Downs - 25 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 4.06.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pulls 4x Max Reps Intermediate Power Clean 3x5 @70%, 1x3 @75%, 1x2 @80% Vertical Pulls 4x Max Reps Conditioning 3 Rounds Sled Drag - 50 yards Reverse Sled Drag - 50 yards Single Arm Farmers Walk - 50 yards each arm AHAP [/elitetoggle][/eliteaccordion]

Hey there everyone, I will have the weeks programing up tomorrow. I left what I wanted to use as a reference for the intensification cycle at the gym. Sorry for the delay.

[eliteaccordion][elitetoggle title="Monday 3.26.18 "] Base MR. Hip 1x4 + 3 Athletic Burpees Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip 1x4 + 3 Athletic Burpees Front Squat 5x10, add 10 - 20 lbs the last time we hit these up. keep rest down to 2-3 minutes Push Press 1. 1. 1. 1. 1, work up to a heavy single Conditioning 10 Minute AMRAP Prowler Push - 20 yards out and back Med-Balls to Toes - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.27.18"] Base Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Intermediate Deficit Deadlift 30x1, every 30 seconds perform 1 Deficit Deadlift. Conditioning 5 rounds Russian Kettlebell Swings - 15 Single Arm Dumbbell Bent Over Rows - 10 right and left [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.29.18"] Base Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap 1x4 + 3 Jump Lunges Single Arm Dumbbell Step up 12. 12. 12. 12, 6 reps on each leg Bench Press 5x10, add 10 - 20 lbs the last time we hit these up. keep rest down to 2-3 minutes Conditioning 4 Sets Landmine Push Press - 5 right and left Plyo Push Ups - 5 Dips - 5 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.30.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pulls 4x Max Reps Intermediate Power Clean Complex 1 Clean Pull + 1 Hang Power Clean + 1 Power Clean, build to the heaviest weight for the complex Vertical Pulls 4x Max Reps Conditioning 4 Sets Assault Bike - 30 Ball Slams - 10 Sled Pull - 100 yards [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 3.19.18 "] Base MR. Hip 1x4 + 3 Athletic Burpees Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip 1x4 + 3 Athletic Burpees Back Squat 1RM then 1x Max Reps @80%. This is not intended to be a limit 1. However if the stars feel aligned today go for it. Press 7. 7. 7. Build to a heavy 7. You have 3 sets to get there. Conditioning 4 Rounds Russian Twist - 10 Seated Med-Ball Throws - 12 Glute Bridge Marches - 16 (8R/8L) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.20.18"] Base Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Intermediate Mr. Hammy 2x3 + 3 Broad Jumps Barbell RDL 8. 8. 8. 8 Conditioning 5 Rounds Dumbbell Bent Over Row w/ 2DBs - 10 Reverse Sled Drag - 50 yards [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.22.18"] Base Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 7x1, @85% of Monday's Single. I want you to focus on moving the bar as fast as you can. Keep rest to 90 seconds Bench Press 1RM then 1x Max Reps @80%. This is not intended to be a limit 1. However if the stars feel aligned today go for it. Conditioning 10 Minute AMRAP Sandbag Walking Lunge - 20 yards Sandbag Dynamic Push Up - 20 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.23.18"] ***Will be open gym format*** Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pulls 4x Max Reps Intermediate Hang Power Snatch 3. 3. 3. 3. 3 Vertical Pulls 4x Max Reps Conditioning 15 minute AMRAP Kettlebell Turkish Get Up - 3 right arm Single Arm Kettlebell Squat - 10 right arm Single Arm Kettlebell Reverse Lunge - 3 right arm Kettlebell Turkish Get Up - 3 left arm Single Arm Kettlebell Squat - 10 left arm Single Arm Kettlebell Reverse Lunge - 3 left arm [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 3.12.18 "] Base MR. Hip 1x4 + 3 Athletic Burpees Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip 1x4 + 3 Athletic Burpees Front Squat 5x10, we did this a couple weeks ago. today I want you to bump that number up by 2.5%-5% Push Press 3RM, 1x Max Reps @80% Conditioning 3 Rounds Arnold Press - 60 seconds Max Effort Russian Twist - 60 seconds Max Effort Ring Rows - 60 seconds Max Effort Rest - 60 seconds [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.13.18"] Base Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 3RM, 1x Max Reps @80% Conditioning EMOM for 10 Rounds 25 yard Sled Push, load it up and push the sled as fast as you can each time [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.15.18"] Base Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap 1x4 + 3 Jump Lunges 3 Sets Bulgarian Split Squats - 10 right and left Med-Ball Hamstring Curls - 15 Close Grip Bench Press 5x10, we did this a couple weeks ago. today I want you to bump that number up by 2.5%-5% Conditioning 5 Rounds Incline Dumbbell Bench - 8 Dips - Max [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.16.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pulls 4x Max Reps Intermediate Hang Power Clean 4. 4. 4, build to a heavy 4. you have 3 sets to get there Conditioning 6 Rounds Assault Bike - 60 seconds Max Calories Russian Kettlebell Swing - 60 seconds to get 15 swings [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 3.05.18 "] Base MR. Hip 1x4 + 3 Athletic Burpees Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip 1x4 + 3 Athletic Burpees Back Squat 3RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank PushPress 12 x 2 @ 95% of last set of 5 reps of Press from last Monday. Rest 45 seconds between sets. Conditioning Complete as fast as possible Double Kettlebell Front Squat - 50 Double Kettlebell Swing - 50 Pick any rep, and round scheme you would like. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.06.18"] Base Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate Mr. Hammy 2x3 + 3 Broad Jumps Deficit Deadlift 10. 10. 10. 10. 10 Conditioning 15 Minute AMRAP Sled Drag - 15 yards Reverse Sled Drag - 15 yards Get Up Sit Up - 5 right and left Ninja Get Up + Vertical Jump - 3 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.08.18"] Base Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 6×3 @ 85% of 3 RM from Monday. Bench Press 3RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank Conditioning 3 Rounds Double Kettlebell Front Rack Lunge - 20 yards Dynamic Push Ups - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.09.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pulls 4x Max Reps Intermediate Power Clean Complex 3 Deadlifts + 3 Power Cleans, take between 4-7 sets to work up to your heaviest Vertical Pulls 4x Max Reps Conditioning LATT Test 5 Rounds Assault Bike - 30 seconds Max Calories Rest - 2:00 minutes [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 2.26.18 "] Base MR. Hip 1x4 + 3 Athletic Burpees Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip 1x4 + 3 Athletic Burpees Front Squat 5x10, if you know your 1RM shoot for around 55%. Keep rest to a minimum of 2 minutes. This shouldn't be a weight that crushes you... today Press 5. 5. 5, build to a heavy 5 for the day Conditioning 3 Rounds Rotational Ball Slams - 20 Lateral Step Ups - 10 right & left [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.27.18"] Base Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 5x5 @80% of last weeks 5. Focus on moving the bar as fast as you can on each rep. Single Arm Dumbbell Row 3x 10 Right & Left, build off of last weeks weight. Conditioning 12 Minute AMRAP Russian Kettlebell Swings - 15 Single Arm Farmers Walk - 25 yards each arm [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.01.18"] Base Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap 1x4 + 3 Jump Lunges Teapot Walking Lunge 5x15 yards. Close Grip Bench Press 5x10, of your 1RM shoot for around 55%. Keep rest to a minimum of 2 minutes. Conditioning 5 Sets Single Arm Dumbbell Bench Press - 8 each arm Prowler Push - 25 yards out and back [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.02.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Intermediate Full Clean 4. 4. 4. 4 Conditioning 10 Minute AMRAP Pull Ups - 10 Landmine Push Press - 10 right and left [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 2.19.18 "] Base MR. Hip 1x4 + 3 Athletic Burpees Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Back Squat 5RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank Bench Press 5RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank Conditioning 3 Round Dumbbell Walking Lunge - 20 yards Teapot - 10 right and left [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.20.18"] Base Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate Mr. Hammy Deadlift 5RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank Single Arm Dumbbell Row 3x 10 Right & Left Conditioning 8 Rounds Every Minute on the Minute Pull Ups - 3 Assault Bike - Max Calories w/ time remaining [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.22.18"] Base Mr. Bear Trap Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 5x5 @ 80% of 5 RM from Monday. Bench Press 5x5 @ 80% of 5 RM from Monday. Conditioning 4 Rounds Kneeling Landmine Press - 8 right and left Slide Board Push Ups - 8 right and left [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.23.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Intermediate Power Clean 4. 4. 4. 4 Conditioning 12 Minute AMRAP Dumbbell Power Snatch + Thruster - 6 Dumbbell Power Snatch + Thruster - 6 Pull Up - 6 Extra Credit 3-5 Sets Banded Tricep Extensions - 30 Hammer Curls - 10 [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 2.12.18"] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Back Squat w/ No Lock Out 5 x 10 reps @ 65% of your heavy single . Press 4x3 @ 90% 3 RM from last week. Conditioning 4 Sets Bulgarian Split Squat - 10 right and left Russian Twist - 20 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.13.18"] Base Mr. Hammy Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate Mr. Hammy 5 Sets Deadlifts - 10, build each set Rope Climb - 1 Conditioning 15 minute AMRAP Sled Drag - 20 yards Reverse Sled Drag - 20 yards Seated Med-Ball Throw - 10 Assault Bike - 20 calories [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.14.18"] Base Mr. Bear Trap Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap Kettlebell Front Rack Walking Lunge 5x 20 yards Incline Bench Press 5x10 build on what you have done int the pass Conditioning Russian Kettlebell Swings - 10. 9. 8. 7. 6. 5. 4. 3. 2. 1. Double Unders - 10. 20. 30. 40. 50. 60. 70 . 80. 90 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.16.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pulls 4x Max Reps Intermediate Starr Shrugs 15. 15. 15 Vertical Pulls 4x Max Reps Conditioning 5 Rounds Kelso Rows - 10 right and left Plyo Push Ups - 5 Hammer Curls - 10 [/elitetoggle][/eliteaccordion]