WEEKLY UPDATE: APRIL 17TH-APRIL 23RD

Article Of The Week:
10 Lifting Lessons:
http://liftbigeatbig.com/10-things-wish-learned-sooner/

Video Of The Week:
Fixes For Internal Rotation:

Nutrition Information Of The Week:
Nutrition Tips To Maximize Muscle Growth:
http://boxlifemagazine.com/5-diet-tip-to-maximize-muscle-growth/

Fight Club 2017:
Save The Date! May 6th 2017 at Crossfit S3
Sign Is Live! Just Follow The Link To Sign Up To Reserve A Spot And Support The Leukemia And Lymphoma Society. 2 Person Team WOD; Tell A Friend!
www.llsfightclub.com 

 

 

 

 

 

THIS WEEKS WORKOUTS
Click Here To Access Beyond The Whiteboard To Log S3 Workouts:

Monday
Strength

Warm Up:
50 Jumping Jacks
20 PVC Pass Thrus
10 Single Arm DB Press
:20 Dead Hang Bar Hold
10 Shoulder Taps Per Arm

WOD:
A) Strict Press OR Close Grip Bench Press:
Build To A Heavy 3 Rep Max
B) Every 2 Minutes For 14 Minutes:
1 Rep @ Part A + 6 Feet Elevated Ring Rows @ 20×1 Tempo (T2=Ring Rows)
C) 3 Rounds:
:20-:30 Hollow Rocks
-Rest :30 Seconds-
:20-:30 Side Plank Left
-Rest :30 Seconds-
:20-:30 Side Plank Right
-Rest 2:00 Minutes-

Tier 3:
A) DB Seated Shoulder Press: 4X8-10 Reps
B) EMOM For 14 Minutes:
Evens: 5 Single Arm DB Push Press Right+5 Single Arm DB Push Press Left
Odds: 6 Ring Rows
C) 3 Rounds:
:20-:30 Plank
-Rest :30 Seconds-
20-30 Shoulder Taps
-Rest 1 Minute-

Cool Down:
1 Minute LAX Ball To Pec
1 Minute KB Shoulder Distraction
1 Minute Multi Direction Cage Pull

Purpose: Strength Development (Push/Pull)/Core
Focus: Continuation Of Pressing Cycle; Focus On Tempo On Pulling Movements

Tuesday
Speed.Stamina

Warm Up:
Down+Back 2X:
Elephant Toe
Knee To Chest
Hollow Walk On Toes
Buttkicks
Karaoke
Power Skips

WOD:
10 Rounds:
5 Toes 2 Bar
10 Burpees
200 M Run

Tier 2:
8 Rounds:
10 Ab Mats
8 Burpees
200 M Run

Tier 3:
6 Rounds:
10 Ab Mat Situps
5 Burpees
200 M Run
-Rest 1 Minute Between Rounds-

Cool Down:
1 Minute Pec Stretch
1 Minute Lying Shoulder Rotation
1 Minute Banded Shoulder Sink

Purpose: Aerobic Development
Focus: Keep Consistent Pace Between Rounds; Build Your Base

Wednesday
Stamina.Strength.Speed

Warm Up:
200 M Run
10 Russian KBS
10 Power Jumps
10 Air Squats @ 20×1 Tempo
+
2 Reps @ 60% 1RM
2 Reps @ 70%
2 Reps @ 75%
1 Reps @ 80%
1 Reps @ 85%

WOD:
A) Back Squats: 6X2 @ 90%
B) “Jack”
20 Minute AMRAP:
10 Push Press (115/85)
10 KBS (1.5/1.0)
10 Box Jump (24/20″)

Tier 2:
A) Back Squats: 5X5
B) 20 Minute AMRAP:
5 Push Press
10 KBS
15 Box Jumps Or Step Ups

Tier 3:
A) Back Squat/Box Squats: 4X8-10 Reps
B) 8 Rounds:
8 DB Push Press
8 KBS
8 Box Step Ups
-Rest :30 Between Rounds-

Cool Down:
1 Minute Broken Toe
1 Minute LAX Ball Tricep
1 Minute Forearm Smash

Purpose: Strength/Moderate Aerobic Power+Capacity
Focus: Proper Weight With Correct Positioning, Posture, Mechanics/20 Minutes So Pace Accordingly; Do Not Burn Out Too Soon/Break On Transitions; Stay Breathing Throughout Movements

Thursday
Strength.Speed

Warm Up:
2x:
5 Yoga Pushups
10 Shoulder Taps
10 KB Deadlifts
10 Scap Pulls

WOD:
A) 4 Rounds (For Quality; NOT FOR TIME)
1 Rope Climb (T2=3 Seated Rope Pulls)
3 HSPU (T2= 6 Strict Pushups @ 20×1 Tempo)
5 Dead Hang Chinups (T2=Ring Rows @ 20×1 Tempo)
7 Calorie Row
B) 5 Rounds:
5 Deadlifts (Rx=315/205)(T2=225/155)
300 M Row
-Rest 2 Minutes Between Rounds-

Tier 3:
A) Same As T2; Scale Accordingly
B) Same-Scale Weight Accordingly

Cool Down:
1 Minute Banded Lat Pull
1 Minute Cobra/Child’s Pose
1 Minute Olympic Wall Sit

*Purpose: Strength+Power Intervals
*Focus: Try To Push Each Segment 85-90%; Select A Weight Where 5 Reps Touch In Go Is Possible

Friday
Stamina

Warm Up:
300 M Row
+
2X:
10 Standing Calf Raises
10 Hip Circles
10 Leg Swings
10 KB SDHP

WOD:
For Time:
200 M Run
50 Back Rack Lunges (25/Leg)(95/65)
400 M Run
50 DB Power Snatches (25/Arm)(50/35)
800 M Run
100 Air Squats
400 M Run
125 Double Unders
200 M Run

Tier 2:
For Time:
200 M Run
40 DB Walking Lunges (20/Leg)
400 M Run
20 DB Power Snatches (10/Arm)
40 Air Squats
400 M Run
40 Air Squats
20 DB Power Snatches (10/Arm)
400 M Run
250 Singles
200 M Run

Tier 3:
4 Rounds:
10 Walking Lunges (5/Leg)
10 DB Snatches (5/Arm)
15 Air Squats
40 Jump Rope Singles
400 M Run
-Rest 3 Minutes Between Rounds-

Cool Down:
1 Minute BB Quad Smash
1 Minute Runner’s Stretch
1 Minute KB Calf Smash

*Purpose: Aerobic Capacity+Aerobic Sustainability/Muscular Endurance
*Focus: Chip Away; Do Not Redline Too Soon

Saturday
Team WOD: 8:00+9:00+10:00 AM
Free Intro Class: 11:00 AM
Foundations: 12:00 PM

Sunday
Foundations: 10:00 AM
Open Gym: 10+11+12

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