1_EgZO1smi81zGX3gDYniGSw

Lunes 27 Septiembre

AC Met Con

Warm Up
2 ROUNDS
30 Mountain Climbers
15 PVC Pass Through
7 Cuban Press
5 PVC OHS

Extended  Warm Up
FOR QUALITY
200m Nasal Breathing Only Jog
10 Behind Neck Wide Grip Press
200m Nasal Breathing Only Jog
10 Behind Neck Wide Grip Push Press
200m Nasal Breathing Only Jog
10 Heaving Power Snatch Balance

Workout
3 ROUNDS FOR TIME
10 Power Snatch
400m Run

26 septiembre 2021
512v-m5KkdL._AC_SL1123_

Lunes 27 Septiembre

AC Strength & Conditioning

Warm Up
2 ROUNDS
:30 Single Unders
10  Plate Deadlift
10 PVC Upright Rows
10 PVC Pass Thrus
Into
2 ROUNDS
:30 Single Unders*
10 Plate G2OH
10 PVC Behind the Neck Strict Press**
10 PVC Behind the Neck Push Press
*Option to practice Double Unders.
**Option to use barbell in second round.

Skill
EMOM x 6 MINUTES
5 Snatch Grip Behind the Neck Push Jerk*
-Rest 2:00-
EMOM x 6 MINUTES
3 Hang Power Snatch**
*Option to build weight every other round.
Build to a Moderate weight.
**Option to build weight every other
round. Build to a Moderate-Heavy weight.

Workout
AMRAP x 13 MINUTES
Max Hang Power Snatch *
*Each break complete 15 G2OH + 30 Double Unders. If bar stops below the shoulders the set is over.

26 septiembre 2021
SRCF_DB-Lockout

Sabado 25 Septiembre

Warm Up
3 ROUNDS
8 DB Up-Downs*/ DB Burpees*/ Alt. DB Burpees**
10 Tuck-Ups/ V-Ups/ Kip Swings
50m Single Arm Suitcase Carry/Arm 50mSingle Arm Overhead Carry/Arm 100mDBL DB Suitcase Carry
200m Run
*Do not Deadlift the DB up yet; this is merely to get the feel of placing one hand on theDB and the other hand on the floor.
**In the 3rd round, now let’s start Deadlifting the DB up after the Burpee.

Skill
EMOM x 10 MINUTES
MIN 1 – 12-16 Alt. Knees to Chest
MIN 2 – 8-12 DB Pull-Overs

Partner Workout  In Teams Of 2
AMRAP x 24 MINUTES*
14 Toes to Bar
28 Alt. DB Devil’s Press
14 Toes to Bar
100m DB Suitcase Carry
200m Run
*Each Partner will need their own DB’s. P1 works while P2 Holds their DB’s in Suitcase Position.                  Alternate as needed to complete the round. Partners complete the 100m Suitcase Carry and 200m Run together.

24 septiembre 2021
maxresdefault

Viernes 24 Septiembre

AC Strength & Conditioning

Warm Up
4 Sets 
7/7 Single Arm Kickstand RDL’s
6/6 Half Kneeling Single Arm Curl to Arnold Press
5/5 Single Leg Glute Bridges
:30 Quad Heel Taps

 BENCHMARK WORKOUT
«D.T. DEJA VU»
5 ROUNDS FOR TIME
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Shoulder to OH
-Rest 1:00-
5 ROUNDS
6 DB Shoulder to OH
9 DB Hang Power Cleans
12 DB Deadlifts

Finisher
2 SETS FOR QUALITY
1:00 Front Plank
:30/:30 Side Plank (L/R)
1:00 Quad Crawl
-Rest 1:00 b/t Sets-

23 septiembre 2021
box-jump-over-josh-bridges-1280×720

Viernes 24 Septiembre

AC Strength & Conditioning

Warm Up
AMRAP x 6 MINUTES
10 Step-Ups
10 Barbell Strict Press
10 Quad Heel Taps
20’ Bear Crawls
10 Piked Shoulder Taps

Skill
5 SETS*
1 Strict Press
+
2 Push Press
+
3 Push Jerk

Workout
2:00 ON / 1:00 OFF
UNTIL ALL WORK IS COMPLETED

60 Shoulder to Overhead
80 Sit-Ups
100 Box Jump Overs

23 septiembre 2021
maxresdefault

Jueves 23 Septiembre

AC Met Con

Warm Up
AMRAP x 7 MINUTES
7/7 SA False Grip Ring Rows
8 Step-Ups
9 Tuck-Ups
1:00 Jumping Jacks

Workout
12 ROUNDS FOR TIME
4 Up-Down Box Climb Overs *
2 Ring or Bar Muscle-Up
*Climb Over = Step-Up or Climb-Up with both feet reaching top of the box then climbing or stepping down to the opposite side. Option to add 1-2 additional 45lbplates to top of the box to increase height.

RMU Option 1: Jumping RMU or BMU
RMU Option 2: Chest to Bar Pull-Ups

Finisher

 IN TEAMS OF 2
FOR TIME
100 Slam Balls
100 Burpees

22 septiembre 2021
64E97CDD-7ACD-490C-82B6-EBF10B97D9FF

Jueves 23 Septiembre

AC Strength & Conditioning

Warm Up
AMRAP x 7 MINUTES
10 Jumping Jacks
10 Ring Rows
10 Glute Bridges
8/8 Bodyweight Single Leg RDLs
6/6 Reverse Lunges
Skill
EVERY 3:00 x 4 SETS*
8/8 SA DB RDL
12 Alt. DB Goblet Front Foot Elevated Reverse Lunge
*Keep weight Moderate.

Workout
5 ROUNDS FOR TIME
12 Deadlift
15 Pull-Ups
20 Burpees

22 septiembre 2021
Como-hacer-la-sentadilla-pistola

Miercoles 22 Septiembre

AC Met Con

Warm Up
4 SETS
1:00 Row
10 Samson Lunges
8 Alt. Groiners
8 KB Deadlifts *
10/10 Single Leg Glute Bridge-Ups
* KB Deadlifts Switch to Russian KB Swings for Sets 3/4

Skill
3 SETS FOR QUALITY
10 Alt. Tempo Pistol Squats (2020)*
1:00 Row (EZ)
*Use a post or upright if needed to control the descent and ascent.
-Rest 1:00 b/t Sets-

Workout
ON A 4:00 RUNNING CLOCK x 4 SETS
25 Russian KB Swings
25/20 Cal Row
Max Air Squats or Alt. Pistol Squats in time remaining
-Rest :30 b/t Sets-

21 septiembre 2021
Le-gobelet-squat

Miercoles 22 Septiembre

AC Strength & Conditioning

Warm Up
3 SETS ON A 6:00 CLOCK
10 PVC Pass Thrus
10 DB Good Mornings
5 Lunge + Lunge + Squat*
10 Single DB Strict Press**
*Lunge (R) + Lunge (L) + Squat = 1 Rep
**After 1st round, switch to Push Press

Skill
EMOM x 6 MINUTES
5 Snatch Grip Behind the Neck Push Press*
-Rest 2:00-
EMOM x 6 MINUTES
5 Hang Power Snatch**
*Option to build weight every other
round. Keep weight Light-Moderate.
**Option to build weight every other round. Keep weight Moderate.

Workout
10 ROUNDS FOR TIME
5 DB Goblet Squats
10 Alt. DB Snatch

21 septiembre 2021
how-to-do-thruster-exercise

Martes 21 Septiembre

AC Met Con

Warm Up
3 SETS
100m Run
20 Mountain Climbers
5 BB Strict Press
:10 BB OH Hold
-Quick Rest b/t Sets

Workout
4 ROUNDS FOR TIME
400m Run
24 Sit-Ups
12 Push Press

Post Workout Skill
ON A 15:00 RUNNING CLOCK
Practice Handstand Walking Options

20 septiembre 2021
0D922E3E-DCB3-49B1-B169-3DCA2858E120

Martes 21 Septiembre

Ac Strength & Conditioning

Warm Up
2 ROUNDS
30 Single Unders
10 Scap Push-Ups
10 Tuck-Ups
:30 Row (EZ Pace)
Into
2 ROUNDS
30 Single Unders
10 Shoulder Taps
10 Scap Pull-Ups
:30 Row (MOD Pace)
Into
1 ROUND
30 Double Unders/Double Under Attempts
10 Push-Up to Pike
10 V-Ups
:30 Row (HARD Pace)

Skill
4×5
Tempo Bench Press (32X1)*
*Keep weight Moderate.

Workout
3 SETS FOR MAX REPS
1:00 – Double Unders
1:00 – Push-Ups*
1:00 – Toes to Bar
1:00 – Cal Row

20 septiembre 2021
00353bc8fc27bfadcd1978268334f21b–dips-crossfit-women

Lunes 20 Septiembre

AC Met Con

Warm Up
AMRAP x 6 MINUTES
30 Single Unders
6 Bootstrappers
6 Tricep Push Ups
3 Deadlift + 3 Muscle Cleans

Extended Warm Up
«REVERSE TABATA»
8 SETS (:10 ON /:20 OFF)
MOVT 1 – Top of Ring Dip Hold
MOVT 2 – Bottom of Ring Dip Hold
*Alt. Movements for 8 Sets Total.

Workout
AMRAP x 18 MINUTES
10-8-6-4-2
Power Cleans
10-8-6-4-2
Ring Dips
30-30-30-30-30
Double Unders
**After completing the round of 2-2-30, the athletes go back to starting set of 10-10-30.

Each set of DU is counted as 1 Rep.
Total Reps in 1 Round = 65

19 septiembre 2021
8ea18c5eebfef1555852ab5cef073b20

Lunes 20 Septiembre

AC Strength & Conditioning

Warm Up
AMRAP x 7 MINUTES
20 Lateral Hops over the Barbell
7/7 SA KB Deadlifts
10 Air Squats
10 Deadbugs
:30 Tuck Hold

Skill
4×5
Tempo Back Squats (32X1)*
*Keep weight Moderate-Heavy.

Workout
AMRAP x 7 MINUTES
1-2-3-and so on
Front Squats
2-4-6-and so on
Up-Downs Over Bar
3-6-9-and so on
KB Swings
-Rest 2:00-
AMRAP x 7 MINUTES*
1-2-3-and so on…
Front Squats
2-4-6-and so on…
Up-Downs Over Bar
3-6-9-and so on…
KB Swings
*Reset from the beginning.

19 septiembre 2021
53A95753-CC91-4326-9D09-BB31FBE4815B

Sabado 18 Septiembre

Warm Up
2 ROUNDS
250/200m Row
:30 Tuck Hold + 10 Alt. Deadbugs
5/5 PVC Pass Thrus
10 Bodyweight Good Mornings
Into
2 ROUNDS
250/200m Row
10 Strict Sit-Ups*
5/5 PVC Around the Worlds
5 Behind the Neck Strict Press + 5 Behind the Neck Push Press w/Snatch Grip
*Switch to regular Sit-Ups (using the arms) in the 2nd round*

Skill
EMOM x 5 MINUTES*
5 Tempo Snatch Grip Deadlifts (2121)
-Rest 2:00 b/t EMOMs

EMOM x 5 MINUTES*
3 Hang Power Snatch
*Keep Snatch Grip Deadlift Light-Moderate for all sets. Option to build each set on Hang Power Snatch.

Partner Workoutt In Teams OF 2
FOR TIME
3500/2750m Row*
*Alternate every 250m Row.
*P1 completes 250m Row while 2 completes AMRAP 12 Sit-Ups + 6 Hang Power Snatch .
Switch until Row is complete. Pick up where P2 left off on AMRAP.

17 septiembre 2021
SRCF_DB-Steup-Open

Viernes 17 Septiembre

AC Met Con

Warm Up
10:00 Running Clock
500m Row

w/ Remaining Time,
AMRAP of:
6 Up Downs
8 Plate  Deadlifts*
10 Step Ups**
*At 5:00, switch to G2OH
**At 5:00, swap for DB Box Step Ups

Workout
EMOM x 25 MINUTES*
MIN 1 – 25 G2OH
MIN 2 – 20/15 Cal Row
MIN 3 – 15 Toes to Bar
MIN 4 – 3 DB Up-Downs + 10 DB Step-Ups
MIN 5 – Rest

16 septiembre 2021
2F91CA19-469E-449E-A1D6-8A79C786A447

Viernes 17 Septiembre

AC Strength & Conditioning

Warm Up
AMRAP X 6 MINUTES
10 WB Squats
10 WB Strict Press
5 WB Thruster
10 Scap Push-ups + 5 Push-ups

Skill
4×7
Tempo Bench Press (32X1)*
*Keep weight Moderate.

Workout
4 SETS ON A 2:30 RUNNING CLOCK
30 Wall Balls (20/14)|(14/10)*
Max Push-Ups in Time Remaining
-Rest 1:00 Rest b/t Sets-

16 septiembre 2021
15E6C7C3-51FF-457B-A8FB-F662F4BCA905

Jueves 16 Septiembre

AC Strength & Conditioning

Warm Up
EMOM x 5 MINUTES (:50 WORK / :10 REST)
MIN 1 – 100m Run
MIN 2 – :20 Step-ups then Max Box Jumps
MIN 3 – :20 Tuck Hold then Max Tuck Ups
MIN 4 – SA Ring Row – Rings Rows
MIN 5 – 100m Run

Skill
EMOM x 4 MINUTES
MIN 1* – :15 Active Hang + 3-5 Scap Press
Downs
MIN 2 – 5-7 Kip Swings
-Rest 2:00 b/t EMOMs

EMOM x 6 MINUTES
MIN 1 – :30 Pull-Ups
MIN 2 – :30 Toes to Bar
MIN 3 – :30 Box Jumps
*Athletes can drop between movements.

Workout

FOR TIME
800m Run
50 Box Jumps
30 Pull-Ups
30 Toes to Bar
400m Run
40 Box Jumps
20 Pull-Ups
20 Toes to Bar
200m Run
30 Box Jumps
10 Pull-Ups
10 Toes to Bar

15 septiembre 2021
hspu-zapoli

Jueves 16 Septiembre

AC Met Con

Warm Up
AMRAP x 7 MINUTES
200m Run @ Mod Pace
6 Push-Up to Pike
7 Up-Downs
8 DBL DB Push Press

Skill
2 SETS FOR QUALITY
:20 Alt. Handstand Shoulder Taps
-Rest as needed b/t Sets

Then Into
2 SETS FOR QUALITY
3 Strict HSPU*
+
:20 HS Hold
*(30X1) Tempo Optional.

Workout
3 SETS FOR TIME
200m Run
Immediately into
2 ROUNDS
7 Push Jerk
7 Handstand Push-Ups
Immediately into
200m Run
-Rest 1:30 b/t Sets

15 septiembre 2021
maxresdefault

Miercoles 15 Septiembre

AC Met Con

Warm Up
AMRAP x 5 MINUTES
5 Scap Pull-Ups
5 Kip Swings
5/5 KB Russian Swings
5/5 KB Bent Over Row

Skill
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep TNG Deadlift*
*Option for «»Library TNG»» Deadlift

BENCHMARK WORKOUT
«GET A GRIP»
FOR TIME
6-9-12-15
Deadlift
15-12-9-6
Bar Muscle-Up

 

14 septiembre 2021
Romanian_Deadliftde75243d27f9e53ee2286dc6effcc09fde75243d27f9e53ee2286dc6effcc09f_1024x1024

Miercoles 15 Septiembre

AC Strength & Conditioning

Warm Up
1:00 Row (:30 EZ :30 Mod)
Into
3 SETS
12 Alt Groiners
10 Alt Lunges
8 Alt Glute Bridge-Ups (Double Leg
Bridge-Up, Single Leg Lowering)
6 Single DB Sumo Romanian Deadlift
Into
1:00 Row (:30 Mod :30 Mod/Hard)

Skill
3 SETS
10 Barbell RDL*
12 Alt. Back Rack Reverse Lunges
24 Bodyweight Glute Bridge-Ups
*Keep weight Moderate.
-Rest as Needed b/t Sets-

Workout
AMRAP x 13 MINUTES
300/250m Row
6 DB Alt. Suitcase Lunges*
12 DB Sumo Deadlifts
6 DB Alt. Front Rack Lunges*
*6 total reps for each lunge movement

14 septiembre 2021
41D812A3-BA21-4D71-8CE8-6DC8434E87F3

Martes 14 Septiembre

AC Met Con

Warm Up
10:00 AMRAP
1:00 Row*
10 Box Step Overs
10 Push Up to Pike
*Increase pace each succeeding round.

Workout
4 SETS FOR REPS
1:00 – Max DB Floor Press
1:00 – Max Sit-Ups
1:00 – Max Box Jump Overs
1:00 – Max Cal Row
-Rest 1:00 b/t Sets-

Cool Down
FOR RECOVERY
1:30 Door Way Stretch (R)
1:30 Door Way Stretch (L)
1:00 Calf Stretch (R)
1:00 Calf Stretch (L)

13 septiembre 2021
female-athlete-exercising-with-barbell-in-gym-royalty-free-image-1569411677

Martes 14 Septiembre

AC Strength & Conditioning

Warm Up
AMRAP x 7 MINUTES
20 Single Unders *
7 Up-Downs
14 Groiners
7 Lunge + Lunge + Twist
14 Bootstrappers
* At 3:00 switch to Double-Unders/Attempts.

Skill
4×7
Tempo Back Squats (32X1)*
*Keep weight Moderate.

Workout
5 SETS
44 Double Unders
22 Up-Downs
11 Back Squats
-Rest 1:00 b/t Sets-

13 septiembre 2021
img_1212

Lunes 13 Septiembre

AC Met Con

Warm Up
3 ROUNDS
8 Up-Downs
8 Groiners
8 PVC Pass Throughs
8 PVC Jumping OHS

Skill
3-3-3-3-3
Hang Squat Snatch
*Start Light and build to Moderate-Heavy.

Workout
AMRAP x 10 MINUTES
7 Hang Squat Snatch
14 Burpees Over Bar

12 septiembre 2021
how-to-do-a-crossfit-thruster

Lunes 13 Septiembre

AC Strength & Conditioning

Warm Up
3 ROUNDS
1:00 Row (EZ-MOD)
12 Pike Shoulder Taps
10 Single DB Strict Press*
10 Up-Down + Mountain Climber**
*R2 & R3 complete DBL DB Strict Press.
**1 Rep = Hands go to the floor, sprawl back into top of Push-Up position,
complete 1 Mountain Climber on each leg, jump feet up, stand.

Skill
6 SETS*
3 Strict Press
+
3 Push Press
*Build to a Moderate weight.

Workout
FOR TIME
30/24-25/20-20/15-15/12-12/10
Cal Row
5-10-15-20-25
Shoulder To Overhead

12 septiembre 2021
A44AB70D-5E44-44EB-86C5-38E68947D6BB

Sabado 11 Septiembre

Warm Up
2 ROUNDS
20 Single Unders
5 Scap Pull-Ups + 5 Kip Swings
5 Bodyweight Clean Drops*
5 Bodyweight Goodmornings
*Roll onto the toes, shrug, then fast drop
landing into a partial squat w/squat stance.
Into
2 ROUNDS
5 Above the Knee Deadlift w/PVC or Empty Barbell
5 Cat/Cows
5/5 Moose Antlers
5 Empty Barbell Hang High Pulls

Skill
ON A 6:00 RUNNING CLOCK…
Build to weight for workout Power Clean

Into
ON A 6:00 RUNNING CLOCK…
Build to weight for workout Deadlift

BENCHMARK WORKOUT
«REMEMBRANCE»
AMRAP x 11 MINUTES
60 DU
1 Power Clean
9 Toes to Bar
-Rest 2:00-
AMRAP x 11 MINUTES
60 DU
1 Deadlift
9 Toes to Bar

10 septiembre 2021
shutterstock_1385264372-1

Viernes 10 Septiembre

AC Strength & Conditioning

Warm Up
ON A 5:00 RUNNING CLOCK
200m Run
10 Bootstrappers
8/8 Elbow Punches
6 Lunge + Twist
10 Up-Downs
8 KB Deadlift
6 KB Russian Swings

Skill
ON A 20:00 RUNNING CLOCK
Build to a 10-Rep Heavy Front Squat

Workout
3 ROUNDS FOR TIME
400m Run
30 Walking Lunges
30 Up-Downs
30 Russian KB Swing

9 septiembre 2021
CAC07959-A955-4B99-9826-34C445881BC5

Viernes 10 Septiembre

AC Met Con

Warm Up
2:00 Cardio Choice (EZ to Moderate Pace)
Then perform Warm-Up w/ an Empty Barbell
AMRAP x 6 MINUTES
6 Alt. Elbow Punches w/ Barbell
6 Controlled Barbell Front Squats
6 Up-Downs Over Bar (stand first then
jump with both feet)
6 Alt. Groiners
:15 Up-Dog Stretch

Skill
10-8-6*
Tempo Back Squat or Tempo Front Squat**
*Start Moderate and Build to Mod-Heavy.
Do not go super Heavy.
**Tempo Per Set
Set 1: (31X1)
Set 2: (21X1)
Set 3: (11X1)

Workout
 BENCHMARK WORKOUT
«SPEED DEMON»
3 ROUNDS FOR TIME
30 Single DB Front Squat
30 Up-Downs
-Hard Cap 8:00-

9 septiembre 2021
FBF5D55E-A245-4672-82E3-9DFCCE378190

Jueves 09 Septiembre

AC Strength & Conditioning

Warm Up
AMRAP X 7 MINUTES
30 Single Unders
10 Plate Reverse Lunge – 10 Plate G2OH *
5/5 Plate ATW + :20 OH Hold
1 Wall Walks
*R1: Plate Reverse Lunge – R2: Plate G2OH

Skill
ON A 15:00 RUNNING CLOCK
Build to a 10-Rep Heavy Strict Press

Workout
4 SETS
60 Double Unders
30 G2OH
15 Strict Press
-Rest 1:30 b/t Sets-

8 septiembre 2021