Weekly Training | 4/25/16 – 5/1/16

Upcoming…

  1. Red Cross Blood Drive at The Fort will take place on Thursday, April 28 from 1-6pm. There will be no evening classes on that day. If you are interested in donating blood, please sign up http://www.redcrossblood.org/give/drive/driveSearchList.jsp?zipSponsor=03841
  2. Saturday, May 28. Memorial Day Murph. Ask a coach how you can start preparing for this workout. We suggest adding some running into your warm ups and cool downs :-)

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WEEKLY TRAINING

Monday 4/25

Warm Up
Z1 3 Min
10 Air Squats
10 Push Ups
10 Pull Ups
Mobility as Needed
EMOM 40
1: Back Squat x 3 Heavy
2: Assault Bike or Row 10/7 Cal
3: No Push Up Burpee x 10
4: Upper Body Pull. Pick One.
Rope Climb x 2
Muscle Up x 3
Pull Up x 5
Ring Row (Horizontal) x 3-5
Cool Down
Mobility on Hips and Shoulders
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Tuesday 4/26
Warm Up
Z1 3 Min
Barbell Warm Up as a group
A. EMOM 10
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
*You pick the weight
B. Assault Bike + KBS
:15 sec AB at 100%
*Record your Max RPM each set
15 KBS (70/53)
Rest 3-5 Min
4 Sets Total
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Wednesday 4/27
Warm Up
Z1 3 Min
Review and Perform all movements
Mobility as needed
MAP Training
AMRAP 7
15 Front Squats (95/65)
10 TTB/GHDSU/ABMSU
Bike 10 Cal
Rest 3 min
AMRAP 7
10 Lateral Bar Burpees
15 Deadlifts (95/65)
Row 10 Cal
Rest 3
AMRAP 7
15 Push Press (95/65)
10 Box Jump Step Down (24/20)
Suitcase Carry 150ft (70/53)
Cool Down
Tabata Plank Hold (45/25)
Mobility on Hips and Shoulders
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Thursday 2/28
Make Up & Recovery Day
Blood Drive 1-6pm
No evening classes.
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Friday 4/29
Warm Up
3 Min Z1
Barbell Warm Up
Movement Review
A. Barbell Complex
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Push Press
3 Sets total. Record heaviest complete set.
B. “The White Whale”
AMRAP 20
200m Run
2 Rope Climbs or Tough Upper Body Pull (3-5 Reps)
8 Ring Push Ups or 8 HRPU
14 KBS (70/53)
Cool Down
Dead Bug Fridays!
Mobility on Hips and Shoulders
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Saturday 4/30
A. Clean or Snatch
12 Min of Practice
2 Reps at a Time
B. “Running From Cindy”
For Time
800m Run
5 Rounds of Cindy
800m Run
5 Rounds of Cindy
800m Run
5 Rounds of Cindy
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Sunday 5/1
Recovery & Make Up Day
Teens Program!

Teens Program!

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Weekly Training | 4/18/16 – 4/24/16
  1. Spring Apparel Order temporary website is now live. Please order by 4/21/16. After that you will be S.O.L! https://championschoice.tuosystems.com/stores/fortcrossfit2016
  2. Red Cross Blood Drive at The Fort will take place on Thursday, April 28 from 1-6pm. There will be no evening classes on that day. If you are interested in donating blood, please sign up http://www.redcrossblood.org/give/drive/driveSearchList.jsp?zipSponsor=03841

WEEKLY TRAINING

Monday 4/18
Warm Up
Z1 3 Min
10 Air Squats
10 Push Ups
10 Pull Ups
Mobility as Needed (front rack, hips, overhead position)

EMOM 40
1: Front Squat x 3 Heavy
2: Assault Bike or Row 10/7 Cal
3: DB Push Press x 7 Heavy
4: Upper Body Pull. Pick One.
Rope Climb x 2
Muscle Up x 3
Pull Up x 5
Ring Row (Horizontal) x 3-5

Cool Down
3 x 1 min Max Weight Plank Hold
Mobility on Hips and Shoulders
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Tuesday 4/19
Warm Up
Z1 3 Min
Barbell Warm Up as a group

A. Clean Complex
1 Hang Squat Clean
1 Squat Clean
1 Jerk
Heavy Single in 10 minutes

B. On Every 3rd Minute
15 KBS (70/53)
15 Burpee Box Jumps (24/20)
5 Total Sets.
15 minutes total.

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Wednesday 4/20
Warm Up
Z1 3 Min
Review and Perform all movements
Mobility as needed

MAP Training
AMRAP 7
10 Front Squats (115/75)
10 TTB/GHDSU/ABMSU
Bike/Row 10 Cal
Rest 3 min
AMRAP 7
10 Box Jump Step Down (24/20)
10 Deadlifts (115/75)
Row/Bike 10 Cal
Rest 3
AMRAP 7
10 Push Press (115/75)
10 Lateral Bar Burpees
Row/Bike 10 Cal

Cool Down
Tabata Plank Hold (45/25)
Mobility on Hips and Shoulders
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Thursday 4/21
Make up & recovery day
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Friday 4/22
Warm Up
3 Min Z1
Barbell Warm Up
Movement Review

A. Barbell Complex
2 Deadlifts
4 Hang Power Cleans
6 Front Squats
8 Push Jerks
3 Sets total. Record heaviest complete set.

B. “Red Rover”
AMRAP 15
10 Pull Ups
20 Hand Release Push Ups
30 Abmat Sit Ups
40 Air Squats
*No rush here. Focus on good movement and big Range of Motion.

Cool Down
3 x 1 min Max Weight Plank Hold
Mobility on Hips and Shoulders

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Saturday 4/23
A. Snatch
Build to a Solid Single
10 Minutes

B. Clean + Jerk
Build to a Solid Single
10 Minutes

C. “Smash Mouth”
5 Rounds For Time
200m Run
15 KBS (70/53)
10 Power Cleans (115/75)
15 Box Jumps (24/20)
10 Hand Release Burpees
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Sunday 4/24
Make up & Recovery day

Leah B. with a strong kettle bell swing.

Leah B. with a strong kettle bell swing.

Some nice looking calf muscles at WOD Crawl!

Some nice looking calf muscles at WOD Crawl!