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Bootcamp

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – Bootcamp

Metcon (No Measure)

#1

10 Minute EMOM of:

5 Air Squats

5 Push Ups

5 Sit Ups

Goal is to complete all 3 movements and reps in each minute

#2

25 Minute AMRAP of:

Run 400m

50 Squats

Run 400m

50 Push Ups

Run 400m

50 Sit Ups

Run 400m

Scale volume as needed

Wednesday May 17 2017

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (No Measure)

BARBELL CLUB

Warm Up:

1.) burgener warm up

Skill Transfer Exercises:

1.) 3 POS CLEANS+JERK: 1 FROM HIGH HANG, 1 CLEAN FROM HANG, 1 CLEAN FROM FLOOR+JERK. X 5 SETS.

2.) clean tempo pulls (deadlifts): 10 sec up and 10 sec down =” one set. 3 sets

Strength:

1.) front squat: 75%x3, 80%x3, 83%x3x5 sets.

2.) GHD Sit Ups 3×10

1 db snatch+ohs+sotts press+turkish get up+sotts press+stand….switch hands and repeat….this is one set. do 3 sets. go up in weight each set.

Bootcamp

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – Bootcamp

Metcon (No Measure)

7 Minute AMRAP:

10 Kettlebell Swings

5 Burpees over KB

*Rest 3 Minutes

6 Minute AMRAP:

10 Goblet Squats

14 Walking Lunges with KB

*Rest 3 Minutes

5 Minute AMRAP:

25 Cal Row

50 Single Unders

*Rest 3 Minutes

4 Minute AMRAP

10 Sit Ups

20 Flutter Kicks

*Rest 3 Minute

3 Minute Plank Hold

Saturday May 13 2017

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Metcon (AMRAP – Rounds and Reps)

4 RFT:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

*Rest 3 Minutes

Metcon (No Measure)

Barbell Club:

1. 7 Minutes to build to a one rep moderate back squat. Then 7 minutes to build to a one rep moderate power clean.

2. EOMOM 14 minutes:

3 TNG Power Cleans

3. EOMOM 12 Minutes:

Squat Clean+ Front Squat+Jerk (1+2+1)

Thursday May 11 2017

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Metcon (No Measure)

15 Minutes working with coach on progressions for…

C2B

Pull Ups

*Progressions for Butterfly Pull Ups=https://youtu.be/_xPdODQhy1A

*Progressions for Kipping: Ups=https://youtu.be/4ZJMblG5apg

*Progressions for Strict:

https://youtu.be/yG2sBA4GgrM

Metcon (3 Rounds for reps)

6 Minute AMRAP:

30/21 Cal Row

30 Burpees

30 C2B Pull Ups

*Rest 6 Minutes

4 Minute AMRAP:

20/14 Cal Row

20 Burpees

20 T2B

*Rest 4 Minutes

3 Minute AMRAP:

10/7 Cal Row

10 Burpees

10 Pull Ups