July 28, 2017

clean

Pre-Hab:
Bird Dog Square
Fire Hydrant
PVC Pass Through

Warm Up:
Trainer Choice!

SWOD:
None

WOD: 
“Morrison”
50-40-30-20-10 For Time of:
Wall Ball (20#/14#)
Box Jump (24”/20”)
Kettlebell Swing (53#/35#)

Competitor WOD:
None

Cool Down:
Barbell Quad Smash
Barbell Adductor Smash
Barbell Shoulder Smash

Extra Credit:
3x 1min Farmer Hold
As Heavy as Possible

SwitchFit:
Warm-up
3 Rounds:
20 Alternating Jumping Lunge
20 Mountain Climber
15 Light Kettlebell Swing
15 Light Sumo Deadlift High Pull
10 Gristle
10 Straight Arm Pull

SWOD
Double-Under Practice

WOD
In 30 min:
1 mile Run
Then, 3 Rounds:
30 KB Swing
30 m OH Plate Lunge
30 Goblet Squat
Then, in the remaining time:
AMRAP
15 Hand-Release Push-ups
5 Manmakers

July 27, 2017

crossfit

Pre-Hab:
Super Rack
Banded Ankle Mobility
Dead Bug

Warm Up:
100 Jumping Jack
Fast High Knees
Butt Kicks
Side Shuffle
-then-
Forearm Smash 2min
Tricep Smash 2min

SWOD:
Power Clean
2-2-2-2-2-2

WOD: 
Death by Burpee Pull-Up
With a continuously running clock perform:
1 Burpee Pull Up in the first 1 min
2 Burpee Pull Ups in the second min
3 Burpee Pull Ups in the third min
……..

Competitor WOD:
Burpee Muscle Up

Cool Down:
Fire Log
Ankle Stretch
Toe Squat

Extra Credit:
3x max Flexed Arm Hang

Switch Barbell Club:
Power Clean
6×3/60%
Split Jerk
2×4/70%, 3×3/75%
Pendlay Row, Heavy Set of 5
5-5-5-5-5

Sheet Pan Breakfast Bake

If you are looking for a quick, filling, and tasty breakfast idea- I have just the recipe for you. Aside from a little chopping, this Sheet Pan Breakfast Bake recipe involves almost no effort and cooks quickly. The best part is that you can easily switch up the recipe to suite your cravings by using different meat, vegetables, and/or spices. Although- I made the recipe as written and it was flawless. Enjoy!

 

July 26, 2017

wod

Pre-Hab:
Bottoms Up
Bird Dog Push-Up Plus
Fire Hydrant

Warm Up:
2 Rounds:
30sec Jumping Jack
30sec Air Squat
30sec Alternating PVC Press
30sec Sots Press
-then-
1min T-Spine Smash
2min Quad Smash
2min External Rotation Smash

SWOD:
Press
2-2-2-2-2-2

WOD: 
3 Rounds for Time:
15 Power Snatch
10 Burpee Bar Hop
800m Run
Rest 3min

Competitor WOD:
135#/95#

Cool Down:
Reverse Hurdler Stretch
Tripod
Pigeon Pose

Extra Credit:
2min Right Side Plank
2min Left Side Plank

Switch Barbell Club:
Clean, High Blocks (Mid Thigh)
2×3/70%, 4×3/75%
Tempo Clean Pull, 6 Seconds
5×2/90%
Back Squat
3×8/65%
RDL, % Off Clean
5×5/90%
Ab Work Of Your Choice
5×10

SwitchFit:
Warm Up:
50 Jumping Jack
-then-
2 Rounds:
20 Air Squat
10 Inch Worm
10 Groiner
5 Burpee

SWOD
KB Military Press
5-5-5-5-5 per arm

WOD
AMRAP 15 min
10 Dumbbell Snatch (per arm)
400 m Run

Rest 2 min

AMRAP 5 min
1 Wall Walk
30 sec Plank Hold

July 25, 2017

bri kource

Pre-Hab:
Leg Swings
T-Spine Smash
Glute Smash

Warm Up:
Monster Walk Side-Side
Monster Walk Front-Back
15 Banded Air Squat
Under-Over the Fence
Inch Worm
75 Double Under

SWOD:
Good Morning
5×5 Moderate Weight

WOD: 
6 Rounds for Time:
200m Run
12 Box Jump
6 Pull-Up

Competitor WOD:
Muscle Up

Cool Down:
Couch Stretch
Fire Log
Wide Legged Seated Forward Fold

Extra Credit:
Sots Press
3-3-3-3-3

Switch Barbell Club:
Power Snatch, Pause At Power Position
6×3/60%
Strict Snatch Grip Press, Heavy Set Of 5
5-5-5-5-5
Pull Ups, RPE  of 5, for 5 Sets
Ab Work Of Your Choice
5×10

July 24, 2017

pullup

Pre-Hab:
Scapula Push-Up
Straight Arm Pull
PVC Pass Through

Warm Up:
3 Rounds:
30sec Butt Kicks (in place)
30sec Forward Arm Circles
30sec High Kicks (in place)
30sec Backward Arm Circles
-then-
2min Teres Smash
2min Back Smash

SWOD:
Bench Press
2-2-2-2-2-2

WOD: 
10-9-8-7-6-5-4-3-2-1
Hang Power Clean
1-2-3-4-5-6-7-8-9-10
Shoulder to Overhead
-then-
100 Kettlebell Snatch

Competitor WOD:
155#/105#
62#/44#

Cool Down:
Doorway Stretch
Cat Stretch
PVC German Stretch

Extra Credit:
25 GHD Sit-Up

Switch Barbell Club:
Snatch, High Blocks (Mid Thigh)
2×3/70%, 4×3/75%
Tempo Snatch Pull, 6 Seconds
5×2/90%
Front Squat
3×8/65%
Good Morning, % Off Back Squat
5×8/40%
Ab Work Of Your Choice
5×10

SwitchFit:
Warm-up
100 Single Under
-then-
2 Rounds:
15 Push-up
15 Air Squat
Bottoms Up
Inch Worm
Over/Under the Fence
Walking Lunge

SWOD
Single-Leg Deadlift
5-5-5-5-5 per leg

WOD
Minute 0-10
500 m Row
30 Wall Ball
15 Burpee
500 m Row
Minute 11-16
EMOM
30 Ball Slam

July 23, 2017

burpee

Pre-Hab:
Banded External Rotation
Banded Internal Rotation
Scapula Push-Up

Warm Up:
200m Jog
30 PVC Pass Through
200m Jog
-then-
2min External Rotation Smash
1min Cat Stretch

SWOD:
Power Snatch
2-2-2-2-2-2

WOD: 
21-15-9
Calorie Row
Dumbbell Snatch
-Rest 3min-
21-15-9
Burpee
Toes to Bar

Competitor WOD:
All Unbroken

Cool Down:
Banded Bully
Banded Ankle Mobility
PVC German Stretch

Extra Credit:
20 Back Extension

July 22, 2017

kids

Pre-Hab:
Cat Cow Stretch
Bird Dog
Diagonal Sit

Warm Up:
75 Jumping Jack
25 Superman
-then-
Glute/Ham Smash (2min)
Lumbar Smash (2-4min)
T-Spine Smash (2-4min)

SWOD:
Deadlift
2-2-2-2-2-2

WOD: 
3 Rounds for Time:
10 Bodyweight Back Squat
400m Run

Competitor WOD:
1.5x Bodyweight

Cool Down:
Tripod
Couch Stretch
Ankle Stretch

Extra Credit:
Accumulate 3min Plank

Switch Barbell Club:
Snatch, 1 Rep Max
Clean and Jerk, 1 Rep Max
Front Squat or Back Squat 1 Rep Max

SwitchFit:
Warm-up
3 rounds for QUALITY:
30sec Jumping Jack
30sec Air Squat
30sec Push Up
30sec Superman
30sec Hollow Rock

SWOD
Ring Dips
5 X 10

WOD
For Time
250 m Row
25 Kettlebell Swings
25 Hand-Release Push-Ups
500 m Row
25 Hand-Release Push-ups
25 Kettlebell Swings
250 m Row

July 21, 2017

wod

Pre-Hab:
Quad Smash
Glute Smash
Hamstring Smash

Warm Up:
3min Row
2min T-Spine Smash
-then-
Push Press Review
– Footwork
– Timing
– Hip Extension

SWOD:
Push Press
2-2-2-2-2-2

WOD: 
2min Max Hand Release Push-Up
-Rest 1min-
2min Max Sit-Up
-Rest 1min-
14min Alternating EMOM:
Hand Release Push-Up
Sit-Up

– # of reps completed in the 2min x2 then divided by 10 is what you need to do each minute in the EMOM

Competitor WOD:
None

Cool Down:
Cat Stretch
Tripod
Fire Log

Extra Credit:
30 Overhead Squat Pause

SwitchFit:
Warm-up
2 Rounds:
Fast High Knees
Butt Kicks
Bear Crawl (Front, Back, Side to Side)
25 Jumping Jack
5 Push-up
10 Squat

SWOD
Goblet Squat
8-8-8-8-8
Superset 10 Weighted Glute Bridge

WOD
EMOM 12 min
1- 50 Single Under
2- 45 sec Handstand Hold
3- 8 Pull-ups

Rest 2 min, then:

AMRAP 8 min:
200 m sprint
Rest 20 seconds between sprints

July 20, 2017

squat

Pre-Hab:
Leg Swings
Low Bear
Wall Squats

Warm Up:
3 Rounds:
30sec Jumping Jack
30sec Air Squat
30sec Push-up
30sec Superman
30sec Hollow Rock

SWOD:
None

WOD: 
“Lumberjack 20”
For time:
20 Deadlift (275#/185#)
400m Run
20 Kettlebell Swing (70#/53#)
400m Run
20 Overhead Squat (115#/85#)
400m Run
20 Burpee
400m Run
20 Chest to Bar Pull-Up
400m Run
20 Box Jump (24”/20”)
20 Dumbbell Clean (45#/30#)
400m Run

Competitor WOD:
None

Cool Down:
Wall Splits
Legs Up The Wall
Reclining Pigeon at the Wall

Extra Credit:
40 Hollow Rock

Switch Barbell Club:
Power Snatch
3×1/50%
Power Clean/Jerk
3×1/50%
or
REST