SLEEP & WEIGHT LOSS

10/15/2019

Over the years we have seen a lot of great results coming out of our gym.

Not all of them have been tracked in the sense of data collection.

We look at many different factors when it comes to fitness. We look at the CrossFit 10 General Physical Skills: Endurance, Stamina...

1/15/2019

Pressing: 

500 M Ski Erg + 1 Strict Press @ 85%+ then Max S2OH Rest 3:00 x 5 Rounds 

Push/ Pull Strength

EMOM Until Failure

EVEN: 2  Bar Muscle Ups, in Singles 

ODDS: 2 Strict Ring Dip  

*increase 1 rep each round 

Workout

15/12 Cals Ski @ 1000/800 cal/h 

10...

1/14/2019

Snatch:

10 TNG Power Snatches + 10/7 Cals Bike AFAP Rest 2:00 x 5 Sets 

- Start @ 75/55lbs and build each set. 

Clean: 

10 TNG Power Clean + 10/7 Cals Bike AFAP Rest 2:00 x 5 Sets 

- Start @ 95/65lbs  and build each set. 

Back Squat: Tempo 42x1 

5 Sets of...

1/12/2019

100 Cals Bike

100 Cals Row

100 Cals Ski 

Rest 12:00 

400 M Run 

20 Wall balls 

15 KB Swings 

6 Rounds for Time 

1/11/2019

Dumbbell Incline Bench Press: 

Build to a 4 Rep Max

then 

Max Reps @ 70% 

Weighted Strict Pull ups: 

Build to a heavy 2 Rep max 

then

2 Rounds of 

Max Reps @ 40% 

rest 1:00

Max Reps Banded Chest to Bar

Workout

2 Rounds of 

8 Squat Snatches @ 155/105

10 Bar Facing Burpees

Then 

2...

1/10/2019

Rest Day or Active Recover
30 Minutes : Run, row, bike, or Swim. Keep it aerobic

1/9/2019

Clean:

Squat Clean 

Build to a heavy 5 RM TNG

then 

2 x  5 Reps #90%

2 x 5 Reps @ 85%

Work Out:

3:00 AMRAP of 

12/8 Cals Bike

9 Burpees

3 Power Snatch @ 155/105

Rest 4:00 

4: 00 AMRAP of 

6 Toes to Bar

12 Hang DB Squat Cleans @ 50/35

Rest 4:00 

4:00 AMRAP of 

12 Cals Ski 

12 Cals R...

1/8/2019

Pressing: 

500 M Ski Erg + 3 Strict Press @ 80%+ then Max S2OH Rest 3:00 x 5 Rounds 

Push/ Pull Strength

EMOM Until Failure

EVEN: 2  Pull ups 

ODDS: 2 Strict HSPU 

*increase 1 rep each round 

Workout

15/12 Cals Ski @ 1000/800 cal/h 

10 Sand Bag Squat @ 150/100

:30...

1/7/2019

Snatch:

5 TNG Power Snatches + 10/7 Cals Bike AFAP Rest 2:00 x 5 Sets 

- Start @ 55% and build each set. 

Clean: 

5 TNG Power Clean + 10/7 Cals Bike AFAP Rest 2:00 x 5 Sets 

- Start @ 55% and build each set. 

Back Squat: Tempo 42x1 

5 Sets of 3 Reps; Build to a heav...

12/30/2018

Rest Day, Focus on recovery and preparation for the week. 

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