CrossFit South Bend

[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]

October 8th – Reboot Challenge, Learn more by clicking here!
October 20th AM – Barbells For Boobs – more details to come soon!
October 20th PM – Halloween Party! – more details to come soon!
November 10th – Wades Army

Childhoood cancer is the leading cause of death in children under 15. 1 in every 285 children in the US will be diagnosed with cancer before the age of 20.

Wade’s Army is here to lead the charge against childhood cancer, and working hard to bring relief to families overburdened with the cost and stress of treatment.

Donate to Crossfit South Bends page or become a fundraiser’ then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade’s Army shirt.
1. International Neuroblastoma Research Initiative ?
2. Direct financial support of family battling neuroblastoma ?
3. Green Kitchen in Children’s Hospital ?
4. Wade’s Army operation costs ?

DONATION LINK
https://give.classy.org/cfsb

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here

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[eliteaccordion][elitetoggle title=”Monday 9.17″]

FIT

20 Min Cap
A. Clean Thacker Warm Up A’s/B’s/C’s

B. 4 Sets; E4MIN (16 Min)
Hang Power Clean/RDL x 4-6;build
Dumbbell Bench (Neutral Grip) @31X1; x4-6;build

E3:30 x 4 Sets (14 min)
C1. Deadlift @ 52X1; x4-6; build

COMP

20 Min Cap
A. Clean Thacker Warm Up A’s/B’s/C’s

B. 4 Sets; E4MIN (16 Min)
Full Clean and Jerk (2+2);build
Dumbbell Bench (Neutral Grip) @31X1; x4-6; build

E3:30 x 4 Sets (14 min)
C1. Deadlift @ 52X1; 4.3.3.2; build

Optional Piece: to be done after class – on your own.
500m Row for time @ 100% effort

Score:
B/C. Heaviest Weights
Optional: 500m Time

Notes:
https://www.torquebarbellclub.com/articles/2017/9/5/clean-abcs-thacker-method

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[eliteaccordion][elitetoggle title=”Tuesday 9.18″]

FIT

15 Min Cap
A. Introduction to:
Shoulder Taps + Warm Up

EMOM x 7 Sets (28 Min)
B1. 12-20 Box/Wall Facing Shoulder Taps or HS Hold/30s
B2. Bike 30s; build in speed
B2. 30-45s Forearm Plank
B4. 8 Tough Dumbbell Hang Power/Muscle Cleans

COMP

15 Min Cap
A. Introduction to:
Shoulder Taps + Warm Up

EMOM x 7 Sets (28 Min)
B1. 12-20 Wall Facing Shoulder Taps
B2. Bike 30s; build in speed
B2. 6-10 Rower Pike Ups
B4. 8 Tough Dumbbell Hang Power/Muscle Cleans

Score:
Nothing..move with intent

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[eliteaccordion][elitetoggle title=”Wednesday 9.19″]

FIT

20 Min Cap
A. Thacker Warm Up – Snatch; A’s/B’s/C’s

B. 4 Sets; E2:30min
Hang Power Snatch + Overhead Squat (2+3) *stay light and work position
3-4 Tall Box Jumps; build

E2:00 x 3 Sets (12 min)
C1. Front Squat @ 32X1; x2-3; build
C2. Ring Row @ 31X1; x4-6 *make these hard

COMP

20 Min Cap
A. Thacker Warm Up – Snatch; A’s/B’s/C’s

B. EMOM x 10 Min
Hang Full Snatch x 1; build

E2:00 x 3 Sets (12 min)
C1. Front Squat @ 32X1; 4.3.2
C2. Strict Pull Ups @ 31X1; x4-6 *Bands allowed – Weight added is also allowed

Score:
B/C. Weight

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[eliteaccordion][elitetoggle title=”Thursday 9.20″]

FIT

A. 8 Minute Amrap
3 Deadlifts *moderate weight
5 No Push Up burpees Over Bar
35 Singles
+
rest 6 minutes, then perform
+
B. 4 Sets for time
200m Run
10 Deficit Push Ups/Hand Release Push Ups/Incline
6 Turkish Get Ups

COMP

A. 8 Minute Amrap
3 Power Cleans *moderate (think 65%)
5 burpees Over Bar
35 Double Unders
+
rest 6 minutes, then perform
+
B. 4 Sets for time
200m Run
10 Handstand Push Ups *up to 3 mats allowed
6 Turkish Get Ups

Score:

A. Rounds + Reps + Weight used
B. Time

Notes:
For the warm up A. Dial in the PC Weight to around 55-75%, DL Weight around 45-65% or moderate to tough
For B. The HSPU/PU scaling so that it is tough, you may break these up as well – TGU Weight is a smooth weight.

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[eliteaccordion][elitetoggle title=”Friday 9.21″]

FIT

A. 15 minute amrap
10 No Push Up Burpees
15yd/arm Single Arm Overhead Carry
60yd Unloaded Prowler Push (30yd out and back)
18 Alternating DB/KB Snatches
+
rest/walk 10 minutes
+
B. 15 Minute Amrap
15 American KB Swings
10 Cal Bike
20-30s Side Plank/Side
30s Wall Sit

COMP

A. 15 minute amrap
10 Perfect Burpees
15yd/arm Single Arm Overhead Carry
60yd Unloaded Prowler Push (30yd out and back)
18 Alternating DB/KB Snatches
+
rest/walk 10 minutes
+
B. 15 Minute Amrap
15 American KB Swings
10 Cal Bike
20-30s Side Star Plank/Side
30s Goblet Wall Sit (with same KB)

Score:

A. Rounds + Reps + Weight used
B. Rounds + Reps + Weight used

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[eliteaccordion][elitetoggle title=”Saturday 9.22″]

FIT

E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 2-4
A2. Bent Over Barbell Row @31X1; x4-6

B. For time
10 Barbell Front Squats, heavy
15 Ring Rows
20 Cal Row
8 Barbell Front Squats, heavy
15 Ring Rows
20 Cal Bike
6 Barbell Front Squats, heavy
15 Ring Rows
400m Run

*weight can be pulled from a rack

COMP

E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 6.4.4.2
A2. Bent Over Barbell Row @31X1; x4-6

B. For time
10 DB Thrusters, heavy
15 Ring Rows
20 Cal Row
10 DB Squat Cleans, heavy
15 Ring Rows
20 Cal Bike
10 DB Front Squats, heavy
15 Ring Rows
400m Run

Score:
A. Heaviest Weights
B. Time + Weight

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[eliteaccordion][elitetoggle title=”Sunday 9.23″]

FIT

20 Min Cap
A. Clean Thacker Warm Up A’s/B’s/C’s

B. 4 Sets; E4MIN (16 Min)
Hang Power Clean/RDL x 2-4;build
Dumbbell Bench (Neutral Grip) @31X1; x2-4

E3:30 x 4 Sets (14 min)
C1. Deadlift @ 52X1; x2-4

COMP

20 Min Cap
A. Clean Thacker Warm Up A’s/B’s/C’s

B. 4 Sets; E4MIN (16 Min)
Full Clean + Front Squat+Jerk (1+3+1);build
Dumbbell Bench (Neutral Grip) @31X1; x4-6

E3:30 x 4 Sets (14 min)
C1. Deadlift @ 52X1; 3.3.2.1

Optional Piece: to be done after class – on your own.
3 Minute Bike For Calories

Score:

B/C Heaviest weights
Optional – total cals

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[eliteaccordion][elitetoggle title=”Whats going on this week!”]

Buddy Week is THIS WEEK! Click here to check it out

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here

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[eliteaccordion][elitetoggle title=”CLOSED LABOR DAY Monday 9.3″]

Open Gym Hours Available for everyone from 8am – 11pm

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[eliteaccordion][elitetoggle title=”Tuesday 9.4″]

FIT

E2:00 (16 min)
A1. Back Squat @ 20X1; x6-8
A2. Bent Over Barbell Row @31X3; x4

EMOM x 4 Sets (16 min)
B1. 8-10 Goblet Squats; heavy
B2. 50-75 Singles/ 50 Doubles
B3. 30s Ring Rows
B4. 10s Assault Bike @ 100%

COMP

E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 9.7.5.5
A2. Bent Over Barbell Row @31X3; 4.4.4.4

EMOM x 4 Sets (16 min)
B1. 5 Front Squats; heavy
B2. 50 Double Unders
B3. 30s Max Muscle Ups/Strict Chest to Bar/Strict Pull Ups
B4. 10s Assault Bike @ 100%

Score:
Back Squat Weight
Bent Over Row Weight
Record everything else for your own progression purposes

Notes:
*For the time oriented movements on the EMOM…just pay attention to the clock.
*work to a heavy 4 on the bent row, make sure the 3 count is pulled against your torso

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[eliteaccordion][elitetoggle title=”Wednesday 9.5″]

FIT

15 Min Cap
A. Burgener Warm Up + Jerk Work

EMOM x 10
B. Hang Power Clean/RDL x 3
*build to a heavy 3

E2:00 x 3 Sets (12 min)
C1. Deadlift @ 52X1; x6-8
C2. Dumbbell Bench (Neutral Grip) @31X1; x6-8

COMP

15 Min Cap
A. Burgener Warm Up + Jerk Work

EMOM x 10
B. Clean & Jerk x 1
*build to a heavy single

E2:00 x 3 Sets (12 min)
C1. Deadlift @ 52X1; 4.4.4
C2. Dumbbell Bench (Neutral Grip) @31X1; x6-8

Score:
Clean & Jerk Weight

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[eliteaccordion][elitetoggle title=”Thursday 9.6″]

FIT

3 MIN MAX DISTANCE
A. Bear Crawl
Using a 20ft section (5x4ft mat sections)
*hips stay above shoulders

B. 15 Min Amrap
16 Alternating KB/DB Snatch/arm
16 No Push Up Burpees
16 Scaled Toes to Bar

COMP

3 MIN MAX DISTANCE
A. Handstand Walk
Using a 20ft section (5x4ft mat sections)

B. 15 Min Amrap
16 Alternating KB/DB Snatch/arm
16 Burpees
16 Toes to Bar

Score:
Bear Crawl/ HS Walk Distance
Rounds + Reps

Notes:
If you drop your Handstand/Crawl prior to a mat, start at the beginning of that mat on the line.

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[eliteaccordion][elitetoggle title=”Friday 9.7″]

FIT

15 Min Cap
A. Thacker

General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm)

Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose
As:

1) Squatting Quad Muscle Snatch x3-5

2) Squatting Quad Power Snatch x3

3) Squatting Quad Power Snatch TO Overhead Squat x3

4) Squatting Quad Snatch (squat snatch) x3

EMOM x 10
B. Hang Power Snatch x 3
*build to a heavy 3

EMOM x 10
C. Front Squat x 1
*build to a heavy single

COMP

15 Min Cap
A. Thacker

General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm)

Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose
As:

1) Squatting Quad Muscle Snatch x3-5

2) Squatting Quad Power Snatch x3

3) Squatting Quad Power Snatch TO Overhead Squat x3

4) Squatting Quad Snatch (squat snatch) x3

EMOM x 10
B. Snatch x 1
*build to a heavy single

EMOM x 10
C. Front Squat x 1
*build to a heavy single

Score:
Snatch Weight
Front Squat Weight

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[eliteaccordion][elitetoggle title=”Saturday 9.8″]

FIT

10 Min Cap
A. Burgener for Power Clean

EMOM x 10
B. Push Press x 1
*Build to a heavy single

C. On a running clock (18 Min)
0-8 Find a Deadlift 1rm
8-10 Switch Weights to 80% of today
10-18 Max Reps @ 80%

COMP

10 Min Cap
A. Burgener for Power Clean

EMOM x 10
B. Push Press x 1
*Build to a heavy single

C. On a running clock (18 Min)
0-8 Find a Power Clean 1rm
8-10 Switch Weights to 90% of today
10-18 Max Reps @ 90%

Score:
Push Press Weight
Power Clean/DL Weight
Total PC/DL Reps

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[eliteaccordion][elitetoggle title=”Sunday 9.9″]

FIT

A. 30 Min Amrap
400m Run
60 Singles or 30 Double Unders
15 KB Swings

COMP

A. 30 Min Amrap
400m Run
30 Double Unders
15 American KB Swings

Score:
Rounds + Reps

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Whats going on this week!”]

We have a Reboot Challenge starting this week!

REBOOT PROGRAM

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Monday 8.6″]

FIT

A. 3 Sets; 20m cap
Standing DB Press; @20X1; 6-8 reps/arm, rest 60s
Ring Row; @20X1; 5-8 reps, rest 60s
Bent Hollow Hold;45-75s, rest 60s

B. 15 Minute Amrap
10 Alternating DB/KB Snatches
30 Singles
5 DB/KB Push Press/arm
100m Run
6 No Push Up Burpees Over Bar
30s Bike @ moderate pace

COMP

A. 3 Sets; 20m cap
Standing Filly Press; @20X1; x3-6 reps/arm, rest 60s
Strict Pronated Pull Up; @21X1; x3-6 reps, rest 60s
Wall Deadbug;30-60s, rest 60s

*add weight to the pull up if you can keep the tempo

B. 15 Minute Amrap
Row 30s – tough
8 Hang Power Clean + Shoulder to Overhead *moderate
45 Doubles
8 Burpee Box Jump Overs
200m run

Score:
A. write this in your own journal for progression purposes

B. Rounds + Reps

Notes:
*do your best to remember what you did last week and progress it to make it more difficult – for instance…

If the ring row last week to this week was:

Last week: Ring Row; @20X2; 8-10 reps, rest 60s
This week: Ring Row; @20X1; 5-8 reps, rest 60s

Less time under tension and less reps should allow you to move forward in difficulty.

Mvmt:

Bent Hollow Hold: https://www.youtube.com/watch?v=uKGd8kv7Qzo

Filly Press: https://www.youtube.com/watch?v=K28luQGuY_g

Wall Deadbug: https://www.youtube.com/watch?v=WDpLJFXkPz0

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[eliteaccordion][elitetoggle title=”Tuesday 8.7″]

FIT

A. Back Squat; 18 min cap
@ 32X1; 4×3-5, rest 2-3m between sets

B. 4 Sets; 25 min capl; for quality
Dumbbell Cross Body RDL; 3111; 6-8/leg
Side Plank Rotations; controlled; x6/side
Tall Box Jump; x5; build
Bike 60s; build each round
rest 90s

COMP

A. Back Squat; 18 min cap
@ 32X1; 5.3.3.2 ; rest 2-3 minutes between

B. 4 Sets; 25 min cap
Power Snatch + Hang Power Snatch + Hang Snatch + Overhead Squat; 1+1+1+1; build
Single Leg Cross Body RDL; @3111; 4-6/leg
Star Plank;30s hold/side
Bike 60s; build each round
rest 90s

*choose a weight you can go unbroken in the complex

Score:
A. Heaviest weight and F/C
C. write this in your own journal for progression purposes

Mvmts:

DB Cross Body RDL: https://www.youtube.com/watch?v=7xiezhBwR0Q

Side plank rotations: https://www.youtube.com/watch?v=eEojhtdzew0

SL Cross Body RDL: https://www.youtube.com/watch?v=yRCGDGT993w

Tall Box Jump: https://www.youtube.com/watch?v=5_ABYEP7Bqw

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[eliteaccordion][elitetoggle title=”Wednesday 8.8″]

FIT

A. 3 sets; 20 min cap
Bench Press @20X1; 3-6 reps, rest 60s
Dual Bent Over DB Row @31X2; 3-6 reps, rest 60s
Forearm Plank; 30-45s; rest 60s

*put a weight on your back if the planks are easy

B. 12 minute Amrap
10 Hanging Knee Raises
10 Push Ups/Incline Push Ups
10 Air Squats

C. Optional: To be done on your own
8 min for quality
5 Legs only inchworms
5 Hands Only Inchworms
30s Overhead Dual DB Hold – tough

COMP

A. 3 sets; 20 min cap
Bench Press @2121; 4-6 reps, rest 60s
Dual Bent Over DB Row @31X2; 6-8 reps, rest 60s
Weighted Plank; 30-45s; rest 60s

B. 12 minute amrap
15 Toes to Bar
15 Hand Release Push Ups
15 Air Squats

C. Optional: To be done on your own

8 min for quality
5 Rower Pike Ups
2 Wall Walks
30s Handstand hold at last wall walk

Score:
A. write this in your own journal for progression purposes
B. Rounds + Reps
C. Don’t score it – move through with quality

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[eliteaccordion][elitetoggle title=”Thursday 8.9″]

FIT

A. Front Squat; 18 minute cap
@3231; 3×3-5 reps, rest 2-3 minutes between

B. 3 Sets – NFT/Grind
30m Reverse Sled Drag *tough
6 Split Squats/leg; @2011
50 Jump Rope singles
20m Bear Crawl

COMP

A. Front Squat; 18 minute cap
@3231;4.3.2 reps, rest 2-3 minutes between

B. 3 Sets – NFT/Grind
30m Reverse Sled Drag *tough
6 Split Squats/leg; @2011
50 Double Unders
20m DB Bear Crawl

Score:
A. Front Squat weight
B. Don’t write, just dial it in and grind

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[eliteaccordion][elitetoggle title=”Friday 8.10″]

FIT

A. 4 Sets; 20 min cap
Ring Rows @ 20X2; 4-6, rest 30s
Half Kneeling Landmine Press @3112; 4-6/arm, rest 30s
Dumbbell Side Plank Rotations @ controlled; 5-8 reps/arm, rest 60s

B. 4 Sets; 16 min cap
5 Tall Box Jumps
8 Russian KB Swings *tough
15 Straight Legged Abmat Sit Ups
Bike 60s; build through the sets
rest 60s

COMP

A. 4 Sets; 20 min cap
Ring Rows @ 20X2; 4-6, rest 30s
Half Kneeling Landmine Press @3112; 4-6/arm, rest 30s
Dumbbell Side Plank Rotations @ controlled; 5-8 reps/arm, rest 60s

C. 4 Sets; 16 min cap
3 UB Power Clean + Jerk; tough
45-60s Hollow Hold
Bike 60s; build through the sets
rest 60s

Score:
Just keep track of your numbers and progressions for your own purposes

Mvmts:

Half Kneeling Landmine Press: https://www.youtube.com/watch?v=R4kzyoUPvoY

Straight legged sit ups: https://www.youtube.com/watch?v=8pBsG75at6Q

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[eliteaccordion][elitetoggle title=”Saturday 8.11″]

FIT

A.
8 Minutes to build to a tough Goblet Squat 5 @30X1

B.
3:00 to perform
200m Run
10 UB Goblet Squats *moderate
rest 90s
x 5 sets

COMP

A.
8 Minutes to build to a Full Snatch tough single for the day

B.
3:00 to perform
300m Run
10 UB Overhead Squats *moderate
rest 90s
x 5 sets

Notes:

*Dial this in so that you can build in pacing through the sets, if you feel good halfway you may build on weight.

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[eliteaccordion][elitetoggle title=”Sunday 8.12″]

FIT & COMP

Low back pain recovery workout

This recovery workout is near and dear to me. As lifters we spend a lot of time training spinal extension, and we tend to get really strong and sometimes dominant there. This is a program to help reverse some of those effects and help you continue to find spinal flexion and relief from the tightness that you can get from lifting. Breathing is an important aspect here. Start to pay attention to your breaths while you’re stretching. Later in the series we will get more in depth into breathing as well.

1. TRX/Rings Deep Squat Stretch x 10 reps + 5 deep breaths hold
2. Box Pigeon (figure 4) x 10 each side
3. Deep Lunge Stretch x 10 each side
4. Cat-Camel x 10
5. Quadruped Plank x 20-30 seconds
6. Modified Pigeon x 45 sec per side x 2
Hip Flexor Recovery/Prehab

All the best,

Teddy

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[eliteaccordion][elitetoggle title=”Whats going on this week!”]

Bring A Friend Day July 21st! THIS WEEK!

THE PR Link is up this week! I’ll be doing a giveaway for a gift card!

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!

Facebook PLACE REVIEW: Click here!

Google: Click here! 

Follow us on instagram here

[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Monday 7.16″]

FIT

CLASS PR’s!!!

I would love to have them so I can post them! This seems to be the most efficient way.

1. Record it from a visible angle
2. Click the link below – Fill out the form and upload it
3. Great Success
4. Also, you are entered in for a drawing on a Rogue Gift Card!

https://goo.gl/forms/mBbr3NgmyyClziJH2

A. FIT & COMP Built in WU today
3 Sets NFT – 10 min cap
10 Barbell Back Squat
10 Lateral Banded Walks/Side
10 Ring Rows

B.
@ the top of a 2 minute mark
Back Squat x 5
Back Squat x 5
Back Squat x 3
Back Squat x 2
Back Squat x 2
Back Squat x 1

Rest another 2 minute cycle after this last single, then perform

@ the top of a 3 minute mark
Back Squat x 1
Back Squat x 1
Back Squat x 1
Build over the course of the sets

C.

5 Minutes Max Reps
Ring Rows

two scores

1. First set is an unbroken max reps set
2. Total pull ups within the 5 minutes

COMP

A. See Fit & Comp WU

B.
@ the top of a 2 minute mark
Back Squat x 5 @ 55%
Back Squat x 5 @ 65%
Back Squat x 3 @ 75%
Back Squat x 2 @ 85%
Back Squat x 2 @ 90%
Back Squat x 1 @ 95%

rest another 2 minute cycle after this last cycle, then perform

@ the top of a 3 minute mark
Back Squat x 1 @ 101-105%
Back Squat x 1 @ 101-105%+
Back Squat x 1 @ 101-105%+

C.

5 Minutes Max Reps
Strict Pronated Pull Ups (no band)

Score:

B. BS Weight,
C.two scores =

1. First set is an unbroken max reps set
2. Total ring rows/pull ups within the 5 minutes

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[eliteaccordion][elitetoggle title=”Tuesday 7.17″]

FIT

CLASS PR’s!!!

I would love to have them so I can post them! This seems to be the most efficient way.

1. Record it from a visible angle
2. Click the link below – Fill out the form and upload it
3. Great Success
4. Also, you are entered in for a drawing on a Rogue Gift Card!

https://goo.gl/forms/mBbr3NgmyyClziJH2

A. FIT & COMP – built in w/u today
3 Sets – 10 min cap
5 Barbell Power Cleans/HPC or 8 Kettlebell Swings working on fast hips
30sec Plank on Elbows
20m Bear Crawl – high hip, lower shoulder

B.
Every 2 minutes, for 20 minutes (10 sets):
Hang Power Clean x 3
build

*If Hang Power Cleans are new to you, see the notes section below

C.
@ the top of a 2 minute mark
Bench Press x 5
Bench Press x 3
Bench Press x 2
Bench Press x 2
Bench Press x 1

Rest another 2 minute cycle after this last single, then perform

Immediately into @ the top of a 3 minute mark
Bench Press x 1
Bench Press x 1
Bench Press x 1
Build over the course of the sets

COMP

A. See FIT & COMP W/U

B.
20 Minutes to finish
Power Clean x 1
Loading per set (by %): 65, 75, 80, 85, 90, 93, 96, 99, 101, 101+

C.
@ the top of a 2 minute mark
Bench Press x 5 @ 65%
Bench Press x 3 @ 75%
Bench Press x 2 @ 85%
Bench Press x 2 @ 90%
Bench Press x 1 @ 95%

Rest another 2 minute cycle after this last single, then perform

Immediately into @ the top of a 3 minute mark
Bench Press x 1 @ 101-105%
Bench Press x 1 @ 101-105%+
Bench Press x 1 @ 101-105%+

Score:
B. PC Weight
C. BP Weight

Notes:
Fit B: If hang power cleans are new to you, we don’t need to test them. Perform

Every 2 minutes for 20 minutes (10 sets)
Odd Rounds: 20 Kettbell Swings, tough
Even Rounds: 20 Ab Mat Sit Ups

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[eliteaccordion][elitetoggle title=”Wednesday 7.18″]

A.
Fit & Comp

30 Minute Amrap
10m Bear Crawl * High Hip low shoulder
30 Double Unders/Singles
10 Alternating Step Ups 24/20
Run 200m

Score: Rounds + Reps

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[eliteaccordion][elitetoggle title=”Thursday 7.19″]

FIT

CLASS PR’s!!!

I would love to have them so I can post them! This seems to be the most efficient way.

1. Record it from a visible angle
2. Click the link below – Fill out the form and upload it
3. Great Success
4. Also, you are entered in for a drawing on a Rogue Gift Card!

https://goo.gl/forms/mBbr3NgmyyClziJH2

A. Built in WU today
3 Sets NFT – 12 min cap
10 Front Squats
10 Lateral Banded Walks/Side
10 Ring Rows

B.
@ the top of a 2 minute mark
Front Squat x 5
Front Squat x 5
Front Squat x 3
Front Squat x 2
Front Squat x 2
Front Squat x 1
Rest 2 minutes after last single, then perform

@ the top of a 3 minute mark
Front Squat x 1
Front Squat x 1
Front Squat x 1
Build over the course of the sets

C.
Bike 60s for Max Calories

COMP

A. Built in WU today
3 Sets NFT – 12 min cap
10 Front Squats
10 Lateral Banded Walks/Side
10 Ring Rows

B.
@ the top of a 2 minute mark
Front Squat x 5 @ 55%
Front Squat x 5 @ 65%
Front Squat x 3 @ 75%
Front Squat x 2 @ 85%
Front Squat x 2 @ 90%
Front Squat x 1 @ 95%

Rest 2 minutes after last single, then perform

@ the top of a 3 minute mark
Front Squat x 1 @ 101-105%
Front Squat x 1 @ 101-105%+
Front Squat x 1 @ 101-105%+

C.
Bike 60s for Max Calories

Score:
B. FS Weight
C. Total Cals

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FIT

CLASS PR’s!!!

I would love to have them so I can post them! This seems to be the most efficient way.

1. Record it from a visible angle
2. Click the link below – Fill out the form and upload it
3. Great Success
4. Also, you are entered in for a drawing on a Rogue Gift Card!

https://goo.gl/forms/mBbr3NgmyyClziJH2

A. FIT & COMP W/U
3 Sets – NFT 10 min cap
10 Empty Bar Presses (or DB Presses, these are to BE LIGHT)
10 Barbell Deadlifts
10m Bear Crawl * LEVEL HIP HERE, Watch swaying left to right

B.
@ the top of a 2 minute mark
Press x 5
Press x 3
Press x 2
Press x 2
Press x 1

Rest another 2 minute cycle after this last single, then perform

@ the top of a 3 minute mark
Press x 1
Press x 1
Press x 1
Build over the course of the sets

C.
@ the top of a 2 minute mark
Deadlift x 5
Deadlift x 3
Deadlift x 2
Deadlift x 2
Deadlift x 1

Rest another 2 minute cycle after this last single, then perform

@ the top of a 3 minute mark
Deadlift x 1
Deadlift x 1
Deadlift x 1

COMP

B.
@ the top of a 2 minute mark
Press x 5 @ 65%
Press x 3 @ 75%
Press x 2 @ 85%
Press x 2 @ 90%
Press x 1 @ 95%

Rest another 2 minute cycle after this last single, then perform

@ the top of a 3 minute mark
Press x 1 @ 101-105%
Press x 1 @ 101-105%+
Press x 1 @ 101-105%+
C.
@ the top of a 2 minute mark
Deadlift x 5 @ 65%
Deadlift x 3 @ 75%
Deadlift x 2 @ 85%
Deadlift x 2 @ 90%
Deadlift x 1 @ 95%

Rest another 2 minute cycle after this last single, then perform

@ the top of a 3 minute mark
Deadlift x 1 @ 101-105%
Deadlift x 1 @ 101-105%+
Deadlift x 1 @ 101-105%+

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Bring A Friend Day!! Surprise Wod

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FIT & COMP
4-6 rounds here, what time allows

1. Jump rope @ relaxed pace x 30-45 sec
2. Cat/Camel x 8-10
3. Band rotation x 10e (can use med ball too)
4. Greatest stretch alive x 6 each side (rotate both ways)
5. Band pull-apart x 12
6. Band squat x 5-10
7. Band good morning x 5-10
8. Mini band hand walks on wall x 5-8 (up and down =1)

Notes:

Perform the first round as walking through each set and movement, then flow from there.

Dr Teddy Willsey Recovery Session

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