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9/24/18-9/29/18

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Monday
Strength 
Front Squat
1×5 @60%, 2×5 @ 65%, 2×5@ 70%

Conditioning
21-15-9
Deadlift 225/155
Handstand Push Ups

Tuesday
Team 10K Row Sprint

Wednesday
Strength
5×3 Power Snatch

Conditioning
4RFT
15 DB Snatches EA Arm 50/35
15 Burpees Over DB
15 Ring Dips

Thursday
Strength
3×20 Unbroken Wide Grip Bench Press

Chipper
50 Pull Ups
40 Box Jumps 24/20
30 Power Cleans 135/95*
20 Toes-2-Bar
10 Power Snatches*

*Must be able to Snatch and Clean the SAME Weight

SCALED VERSION 
75 Ring Rows
40 Box Step Ups
60 Russian KB Swings
20 VUps
20 American KB Swings

Friday
Speed
8x|E90s
Back Pedal 10y + Sprint 10y + Back Pedal 20y + Sprint 20y

Power
4×10
Banded Deadlifts

Conditioning
AMRAP12
30 Double Unders
5 Thrusters 115/85

Saturday
Strength
A1)5×5 Back Squat
A2)5×10 Russian Split Squat EA Leg

Conditioning 
AMRAP20
Run 200m
15 Heavy KB Swings
Max Pull Ups*
*Record Total # of Pull Ups*

9/10/18-9/15/18

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Monday
Strength
5x
5 Single Arm Arnold Press
8 Strict Press

Conditioning
Karen
150 WB Shots 20/14

Tuesday
Strength
4 Rounds|E3min
10 Hang Cleans

Conditioning
15-12-9
S-2-O 155/105
Man-Rope Pull Ups

Wednesday
Strength
4x
A1)DB Curls 10
A2)DB Shrugs 25
A3)DB Hammer Curls 10

Conditioning
Teams of 2
1-2-3-4-5-6-7-8-9-10
Partner Deadlift 315/225
Synch Lateral Burpees Over Bar

Thursday
20 Min
Find 2RM Bench Press

20 Min
Find 3RM Front Squat
(Data For Upcoming Squat Cycle)

Friday
Speed
10 Shuttle Run

Power
3×20 Dimel Deadlifts

Core
3×15 Wtd Hanging Knee Raises
3×20 Alt V-Ups

Conditioning
AMRAP 12
30 Double Unders
12 Alt DB Clean & Jerks 50/35

Saturday
GYM Closed
Report To Katy ISD Merrell Center, KATY, TX

George & Mike are competing in Bring The Heat 7

9/3/18-9/8/18

By: 0

Monday
Strength
5 Rounds
10 Deadlifts
10 Front Squats
10yd DB Walking Lunge

Conditioning
Teams of 2
50-40-30-20-10
WB Shots
WB Situps
Run 200m Before ea Round

Tuesday
Strength
Superset
A1)4×25 DB/KB Shrugs
A2)4×20 Alt DB Rows
A3)4×15 Seated Rev Grip Band Pulls w/2s hold

Conditioning
AFAFP (As Fast As F____g Possible)
4 Rounds | Every 4 Minutes
4-3-2-1
Deadlift 225/135
Bar Facing Burpees
Rest w/remaining time
THEN
In the final round
Max Cleans w/remaining time.

Wednesday
Strength
6x
2 Position Snatch
2 Below the Knee + 2 Above The Knee

Conditioning
For Time
100 Double Under Cash In
75 Alt DB Cleans 50/35
50 Strict Chin Ups {Scale 100 Ring Rows]
15 Min Cap

AFTERBURN!
GET READY
7:30p SHARP

Thursday
Strength Day
Close Grip Bench Press
1×2 @75%
2×2 @80%
2×2 @85%
Based on 2RM

A1)4×15 OH DB Tricep Ext
A2)4×15 Band Pull Down Ext
*100yd Heavy Sandbag Carry After Each Superset

B1)Run The Rack Plate Curls.
10 Reps @ 10
10 Reps @ 15
10 Reps @ 25
10 Reps @ 35
10 Reps @ 45 x 2
10 Reps @ 35
10 Reps @ 25
10 Reps @ 15
10 Reps @ 10

C1)200 Heel Touches

Friday
Speed
EMOM10
20s Stationary Band Sprints : Rest 40s

Power
50m Banded Broad Jumps

Conditioning|Midline
AMRAP 15
20 Russian KB Swings
10 KB OH Press
5 KB Box Step Overs

 

8/27/18-9/1/18

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Monday
Strength
15 Min
Find 7RM Deadlift

Conditioning
4RFT
7 Deadlifts 315/225
25m Reverse Bear Crawl
25m Burpee Broadjump

Tuesday
Strength
Find 2R
1 Power Clean
1 Hang Power Clean
1 Power Clean
1 Split Jerk

AMRAP 15
20 Double Unders
10 KB Swings 55/35
5 KB Thrusters ea arm

Wednesday
Strength Day
Back Squat
5-5-5-5-5-5
Weighted Pull Up
3-3-3-3-3-3
Weighted Good Morning
3-3-3-3-3-3

JOIN US AT 730P

Thursday
Strength
Closer Grip Bench
1×4 @ 70%
1×3 @ 80%
2×3 @ 85%

Conditioning
“Randy”
75 Snatches For Time

Friday
Strength
A1)4×10 Heavy Bench DB Row
A2)4×15 BB Curls
A3)4×10 OH DB Tricep Ext
A4)4×15 Tricep Ext

Conditioning
Run 400m
15-12-9
Power Clean 175/125
Bar Facing Burpees
Run 400m

Saturday
Strength
4×10 Landmine Press ea Arm
4×10 Rev Grip Bent Over Row

AMRAP20
Run 400
20 HR Push Ups
20 Toes-2-Bar
20 Alt DB Snatches

8/20/18-8/25/18

By: 0

Monday
Strength
5×8 Deadlift

Conditioning
3RFT
12 Pull Ups
Run 400m
21 KB Swings 53/35

Tuesday
Strength
A1)4×3 Strict Press
B1)4×3 Push Press
<Clean From Floor>

Conditioning
5 RFT
6 Hang Squat Cleans 135/95
11 Lateral Burpees Over Bar

Wednesday
Speed
8xEMOM
Back Pedal 10yd
Sprint 10yd
Sprint Back 20yds

Power
5x
Vertical Jump to Broad Jump 20yds

Core
3×15 Russian WB Toss Ea Side

Conditioning
AMRAP 5
Max ALT DB Clean & Jerks 50/35

Thursday
Conditioning
“Test Your Might”
AMRAP30
Run 400m
Roll “Fitness Cube”
Complete whatever task you roll.
Water Breaks are 1 min not 10min

Strength
A1)4×10 Heavy Hammer Curls
A2)4×15 Barbell Curls

Friday
Strength – Big Back
A1)4×20 Barbell Shrugs
A2)4×15 Barbell Rows
A3)4xMax Band Pull Down Hold

Conditioning
10-9-8-7-6-5-4-3-2-1
DB Snatch ea Arm 70/50
20-18-16-14-12-10-8-6-4-2
Ring Push Up

8/13/18-8/18/18

By: 0

Monday
Strength
Front Squat 4×10

Conditioning
“Diane”
For Time
21-15-9
Deadlift 225/155
Handstand PushUps [Scale Seated DB Press]

Tuesday
Strength
A1)10-8-6-4-6-8-10 Landmine Press
A2)10-8-6-4-6-8-10 Alt Bentover BB Row

Conditioning
For Time
100 Power Cleans 95/65
*3 Burpees Over Bar Top Of Every Min

Wednesday
TRACK DAY
4×400
8×200
16×100
Rest 1:1

BRING YOUR HEADPHONES!

Thursday
Strength
Close Grip Bench Press
1×5@70%,1×5@75, 1×4@80, 1×3@85

Conditioning
AMRAP 16
15 KB Swings 70/55
10 HR Push Ups
5 Strict C-2-B PullUps

Core
200 Russian Twists

Friday
Speed
EMOM10
Floor Start Suicide
0-10-0-20-0

Power
5×4 Seated Box Jump

Conditioning
5RFT
Run 200m
10 Push Press 135/95
15 Toes To Bar

STRONGMAN SATURDAYS!!!
Come Ready To Lift Heavy
Ladies: Leave the tanktops at home..you have been warned

“Run The The Rack” For Time
40ft Carry + Object Over Yoke
75 Stone/100lbs DBALL/115 Stone/150 Sandbag

Last Man Standing 2RM Deadlift
Men:225
Ladies:155

Max Shoulder 2 Overhead From Rack

8/6/18-8/11/18

By: 0

Monday
Strength
A1)5×8 Romanian Deadlift
A2)5×8 Barbell Row

Conditioning
“Boulder”
50-40-30-20-10
Push Press 75/55
Double Unders

Tuesday
Strength | Skill
Stone-To-Shoulder
5×5

Conditioning
Run 400m
50 DB Snatches Right Arm 50/35
50 Burpees Over DB
50 DB Snatches Left Arm
Run 400m

Wednesday
Strength
4x
3 Hang Squat Cleans + 5 Front Squats @ 70/75/80/85%

Conditioning
Teams Of 3
4 Rounds
1 Min ea station
a)Deadlift 225/155
b)Box Jump
c)C-2-B Pull Up

Thursday
Strength
Close Grip Bench Press
1×5@65%, 1×5@70 2×5@75% of 2RM

Conditioning
“Isabel”
For Time
30 Snatches 135/95

Freestyle Friday
Strength
A1)5×10 Dumbbells
A2)5×10 Dumbbells

Conditioning
AMRAP 18
Run 200m
a)Class Picks
b)Individual Pick

**
Guys think of this as Open Gym Meets a Regular Day.
On the strength you will pick two DB movements for your strength. It’s all up to you.

On the AMRAP the class as a whole will pick one movement and reps scheme and then the next movement will be up to you
the individual athlete!

Saturday
A1)4×10 Back Squat
A2)100ft sled drag

B1)4×15 Hammer Curls
B2)4×15 BB Curls

Conditioning
*20 Min Cap
Run 400m
100 KB Swings*
100 WB Shots
Run 400m

*May break up KB/WB shots however.

7/30/18-8/8/18

By: 0

 

Monday
Find 5RM Back Squat

Tuesday
Strength
A1)3×15 Arnold Press
A2)3×15 B.O. Rev. Grip DB Row

Conditioning
“10 Second Car”
5 RFT
5 Hang Power Cleans 135/95
10 Lateral Burpees Over The Bar

Wednesday
Strength
5 x 2 Power Snatches + 1 Power Snatch |E2M

Conditioning
10-9-8-7-6-5-4-3-2-1
Thrusters 75/55
Ring Dips

Thursday
Strength
Close Grip Bench Press
1×5@60%, 2×5@70 1×5@75% of 2RM

Conditioning
“Against All Odds”
For Time
Teams Of 2**
200 Russian KB Swings 53/35
100 WB Burpees
400m Partner Run
100 WB Situps
200 KB Deadlifts

**Partners MUST Switch Top Of Every Minute

Friday
Speed
EMOM8
50yd Falling Start Sprints

Core
3×15 Lateral WB Toss Each Side

Glutes
3x
20yd Banded Side Step (L-Side)
20yd Walking Lunge
20yd Banded Side Step
20yd Walking Lunge (R-Side)

Conditioning
“Hydra”
AMRAP3
1-2-3-4
Ball Slam
Push Ups

<Rest 1 Min>

AMRAP3
1-2-3-4
Alt DB Snatch
V-UP

<Rest 1 Min>

AMRAP3
1-2-3-4
Box Step Over
Pull Ups

Saturday
Strength
A1)5×5 Deadlift
A2)5×10 Hammer Curl
A3)5×15 Band Tricep Extension

Conditioning
For Time
75 Hang Cleans 75/55
Run 400
75 Hang Snatches

Cash Out
2 Min Max Mtn Climbers

7/23/18-7/28/18

By: 0

Monday
Strength
Back Squat
8@85%, 4@105%, 1@115%, 4@105%, 8@85%

Conditioning
Diane
21-15-9
Deadlift 225/155
Handstand Push Up [Scale Seated DB Press]
*15 Min Cap

Tuesday
Strength
Teams of 2
12 Min Find Max 5RM Hang Power Clean
<Rest 3 Min>

Conditioning
“Cliff Hanger”
For Time
100 Hang Power Cleans @ 50% of 5RM
75 S-2-O
50 Strict Pull Ups [Scale 2:1 Ring Row]
25 Alt Partner Medball 40yd Runs 20/14

Wednesday
Conditioning
Parker
9 RFT
9 Burpees
25 Situps
14 Air Squats
*25 MIN CAP*

OPEN GYM WITH REMAINING TIME
Open gym gives you the opportunity to work on whatever you want.
Mobility, lifting, cardio, skill.

Thursday
Strength
20 Min
Find 2RM Close Grip Bench Press

Conditioning
“Run N’ Gun”
EMOM12
E: Run 100m
O: 10 Bench DB Rows ea Arm

Friday
Speed
5 Partner Band Sprints 50yds ea

Trunk
3RDS
50 Russian Twists
15 WTD V-Ups
Rest 1 min

Conditioning
AMRAP8
3-5-7
KB Swing 70/53
Burpee Box Jump Over

Saturday
Teams of 2
Part A
3 Rounds
Partner 400m Run
21 Alt DB Snatches 50/35*
12 Toes-2-Bar [Scale 24 Hanging Knee Raises]*

<THEN>

Part B
60 Clean & Jerks 135/95*
*You can break up work however you need to but you MUST run together.

7/16/18-7/21/18

By: 0

Monday
Strength
Back Squat
8 x 80%|4@100%|2@112%|4@100%|8 x 80% of 5RM

Conditioning
Race Against Time Remix
For Time
100 Alt DB Snatches* 50/35
*5 Burpees Top Of Every Min
8 Min Cap

Tuesday
Strength
3 x 6 Push Press + 6 Split Jerks

Conditioning
5 RFT
Run 400m
5 Power Cleans @ 90% BW
[Scale 80% 1RM]
[Scale 2: 25 KB Swings]

Wednesday
Strength
15 Min Find 8RM Deadlift

Conditioning
For Time
30-20-10-20-30
Double Unders
10-20-30-20-10
WB Shots 20/14

Thursday
Strength Day
A1) 3x 12 Wide Grip Bench Press
A2)3x 12 Bent Over DB Rows

B1)3x30yd Sled Drag 135/90 {Scale 90/75]
B2)3x30yd Sled Pull

EMOM8
E; Partner A 20s Max Plate Burpees|Partner B 20s Deadbug Hold
O:Partner B 20s Max Plate Burpees|Partner A 20s Deadbug Hold

Friday
Hit N Quit
AMRAP 12
10 RKB Swings 50/35
10 Box Step Overs w/KB
100m Farmers Carry w/KB
[REST 3 Min]
THEN
15 Min Find Max Clean & Jerk

Saturday
Pediatric Cancer Charity Workout for Parker
REPORT TO CROSSFIT 146 in La Porte Texas
8:15AM Sharp!