Workout of the Day Archives - Page 97 of 101 - Great Bay CrossFit - Serving Portsmouth, Newington, and the Seacoast

26
May
2014

Tuesday’s Workout: 5-27-14

Strength:

Black:
Wendler Deadlifts: use 90% of your 1 rep max to find the following percentages:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3 AMRAP at 90%

Green: Deadlift: sumo/trap or regular 3 sets of 6 reps

Blue: Deadlift: sumo/trap or regular:

Set 1: 10 deadlifts with a light to moderate weight
Set 2: 10 deadlifts with a heavier weight
Set 2: As many deadlifts as possible with a heavy weight!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 2 sets of RKC planks for 10 seconds between each set.

Conditioning:
3 rounds of:
45 seconds of sledge hammer swings, 15 seconds of rest
45 seconds of mountain climbers, 15 seconds of rest
45 seconds of rowing, 15 seconds of rest

22
May
2014

Friday’s Workout: 5-23-14

Strength:

Black:
Wendler deadlift: use 90% of your 1 rep max to find the following percentages:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3 AMRAP at 85%

Green: Deadlift: sumo/trap or regular 3 sets of 6 reps

Blue:
Set 1: 10 deadlifts with a light to moderate weight
Set 2: 10 deadlifts with a heavier weight
Set 2: As many deadlifts as possible with a heavy weight!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 2 sets of RKC planks for 10 seconds between each set.

Conditioning:

Complete as many wall balls as possible in 4 minutes, then immediately run 400 meters.

21
May
2014

Thursday’s Workout: 5-22-14

Workout of the Day:

Black: 20 minute AMRAP of:
400 meter run
4 muscle ups
8 power cleans (135#/95)

Green: 20 minute AMRAP of:
400 meter run
8 ring dips or ring rows
8 sledge hammer swings on each arm or 8 banded broad jumps

Blue: for 20 minutes, complete as many rounds as possible of the following:

Push the sled (100#/60) down to the edge of the grass and back using the high handles
2 muscle ups
4 power cleans (155#/105)
Rest 90 seconds in between rounds.

20
May
2014

Wednesday’s Workout: 5-21-14

Strength:

Black:
Wendler shoulder press: use 90% of your 1 rep max to find the following percentages:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3 AMRAP at 85%

Green: Landmine press: 3 sets of 6 reps on each arm

Blue: One arm dumbbell or kettlebell press:
Set 1: 10 reps on each arm with a light to moderate weight
Set 2: 10 reps on each arm with a heavier weight
Set 3: As many reps as possible with a heavy weight on each arm!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 4 tall kneeling Pallof presses on each side in between sets.

Conditioning:
Complete 3 rounds of the following:
1 minute of rowing for calories
1 minute of mountain climbers
1 minute of goblet lunges (53/35)
1 minute of rest

19
May
2014

Tuesday’s Workout: 5-20-14

Workout of the Day:

Black and green options: “The GBCF 7”
7 rounds of:
7 push ups
7 goblet squats (70#/53)
7 knees to elbows / side bridge reach and squeeze on each arm
7 burpees
7 box jumps (24”/20)
7 kettlebell swings to eye level (70#/53)
7 pull ups

35 minute time cap!

Green: Newer athletes: complete only 5 rounds of “The GBCF 7”

Blue: “ Mini Seven”
4 rounds of:
7 handstand push ups
7 thrusters (135#/95)
7 knees to elbows
7 burpees
7 deadlifts (245#/165)
7 kettlebell swings (70#/53)
7 pull ups

18
May
2014

Monday’s Workout: 5-19-14

Strength:

Black:

Wendler Back Squats: use 90% of your 1 rep max to find the following percentages:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3 AMRAP at 85%

Green: Bulgarian split squat: 3 sets of 6 reps on each leg

Blue: goblet squat:
Set 1: 10 reps with a moderate weight
Set 2: 10 reps with a heavier weight
Set 3: as many reps as possible with a heavy kettlebell!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 3 dead bugs on each side in between each set.
• EVERYONE completing the black group will need a spot on their last set. Ask for one!

Conditioning:

Partner Monday!!!

With a partner complete the following for 8 minutes:
Partner 1: farmer’s carry with kettlebells down to the edge of the pavement and back (70#/53)
Partner 2: complete as many double unders as possible.
Once partner 1 returns, switch exercises.
Total score will be total double unders completed!

15
May
2014

Friday’s Workout: 5-16-14

Workout of the Day:
Black and Green and blue options:

In a team of three, complete the following:
Complete 12 sled push / pulls down to the edge of the pavement and back
2,250 meters on the rower
150 push ups

14
May
2014

Thursday’s Workout 5-15-14

Strength:

Power cleans and shoulder presses! For our strength work, everyone will group up into teams of 3 and warm up. Once everyone has warmed up, time will start. Partners will have 60 seconds to complete the following work:

Black Green and Blue Options:

Partner 1 will either perform a power clean x 3 reps at 85% of 1 RM / deadlifts x 6 reps @ 75% of 1 rep max / kettlebell swings to eye level x 10 reps @ 60% of 1 rep max

Partner 2 will either perform a shoulder press x 3 reps / landmine press from half kneeling x 5 reps on each side / push ups x 10 reps

Partner 3 will rest or work through a mobility drill

Everyone will complete 4 sets of each movement.

Conditioning:

Complete 5 rounds of:
Sprint to the edge of the pavement and back
10 med ball slams (14#/10)
Rest 1 minute in between rounds

13
May
2014

Wednesday’s Workout: 5-14-14

Workout of the Day:
For time:
50 sledge hammer swings (25 on each side)
50 bodyweight lunges on each leg
50 knees to elbows / 25 side bridge reach and squeezes on each side
50 deadlifts / sumo stance kettlebell deadlifts
2 famers carries down to the edge of the pavement and back with kb’s (70#/53)
50 back extensions
50 double unders / single unders
50 mountain climbers on each leg
500 meters on the row

12
May
2014

Tuesday’s Workout: 5-13-14

Strength:
Squats and pull ups! For our strength work, everyone will group up into teams of 3 and warm up. Once everyone has warmed up, time will start. Partners will have 60 seconds to complete the following work:

Black, Green and Blue Options:

Partner 1 will either perform a Back squat x 3 reps at 85% of 1 RM /goblet squat x 10 reps / air squat hold in the bottom position x 60 seconds.

Partner 2 will either perform 5 pull ups / 5 banded pull ups / batwing hold for 30 seconds.

Partner 3 will rest or work through a mobility drill

Everyone will complete 4 sets of each movement.

Conditioning:

Complete 8 rounds of the following for total reps:
20 seconds of box jumps (24”/20)
10 seconds of rest
20 seconds of ring dips / ring rows
10 seconds of rest

Category: Workout of the Day