Friday 08/28/2020


STABILITY / Pre STRENGTH BODY ARMOR Session


2 Rounds:

1 min of crossover symmetry 90/90/press

1 min Slow tempo Ring rows

1 min plank


SKILL session:


Review Bench Press, Strict Pull-up, and seated DB press technique.


STRENGTH session: “Upper Body Pump”

EMOM 15 (5 Rounds)

Min 1- :40 sec of Bench Press @50-70% of 1RM

Min 2- :40 sec of Strict Pull Ups (or chin over bar holds)

Min 3- :40 sec of Seated DB shoulder press (moderate-heavy DB’s)

*Goal is to increase your muscle STAMINA. Keep your heart rate low, and use this session to increase upper body strength and capacity for volume!!

WOD:

For Time:


50/35 Cal Echo Bike


5 min Time Cap

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connor livingston
Thursday 08/27/2020

STRENGTH / STABILITY

EMOM 9 (3 rounds)

Alt. Between…

Min 1- 7/7 Single Leg Split Squat (add weight as needed using DB’s at your sides)

Min 2- 14 Goblet Syle KB Cossack Squats (add weight as needed)

Min 3- 7/7 Single Leg Deadlifts (add weight as needed)

(Start with “light” weight and Increase weight as needed)

WOD

For Time:

21-15-9

Back Squat 135/95

Run 400m After each set

Then…

21-15-9

Back Squat 115/75

Row 500m/400m after each set


21 min Time Cap

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connor livingston
Wednesday 08/26/2020

STRENGTH: Deadlift


6x3 @ all sets performed at approx. 85% of 1RM


WOD


“Body Armor WOD”


For Time / For Quality:


2 Rounds:


50 Alt. Single Leg V Ups

40 Sit Ups

30 Deadbugs

20 Plank Push Ups

10 L-Sit Leg Lift Over (foam roller)

:30 Sec side plank

:30 Sec side plank

1 min Plank

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connor livingston
Tuesday 08/25/2020

STRENGTH: Shoulder Press


(Sets 1-4 are building & primer sets for sets 5-8)


*Set 1: 4 reps @ 65%

*Set 2: 3 reps @ 75%

*Set 3: 2 reps @ 85%

*Set 4: 1 rep @ 90%

*Set 5: MAX REPS @ 75%

*Set 6: MAX REPS @ 75%

*Set 7: MAX REPS @ 75%

*Set 8: MAX REPS @ 75%


WOD


As Many Reps As Possible in 14 min:


1 mile run (two 800m loops)

Then…

800m Row


Then…

In your remaining time complete…


Max Reps Double Unders or single unders

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connor livingston
Monday 08/24/2020

WOD


“Sweat The Weekend Away”


AMRAP 10

35/20 Cal Row

20 Burpees


AMRAP 10

30 Wall Ball’s 20/14#

30 Kb Swings 53/35#


AMRAP 10

20/15 Cal Echo Bike

30 Alt DB Snatch 50/35#


*No rest between AMRAP’s :)

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connor livingston
Saturday 08/22/2020

2 sets:


AMRepsAP 5min

400m Run

500m/400m Row

Then in remaining time...

Max Rep Push Ups

Rest 2 Min

AMRepsAP 5min

30/20 Cal Echo Bike

30 Burpee

Then in remaining time...

Max Reps Pull Ups

Rest 2 Min

(Total Time = 28 min)

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connor livingston
Thursday 08/20/2020

Shoulder Press


*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 5 reps @ 75%

*Set 5 – 3 reps @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 5 reps @ 80%

*Set 8 – 3 reps @ 85%

*Set 9 – 1 rep @ 90%



WOD


2 Sets:


AMRAP 6

10 Toes To Bar

20/15 Cal Row

40 Double Unders


Rest 2 min between sets


*the AMRAP duration is short, and there is a built in 2 min rest for a reason… Go fast!!!

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connor livingston
Wednesday 08/19/2020


STRENGTH (15min)


Deadlift


*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 5 reps @ 75%

*Set 5 – 3 reps @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 5 reps @ 80%

*Set 8 – 3 reps @ 85%

*Set 9 – 1 rep @ 90%



WOD


AMRAP 15

10 DB Front Rack Step Back Lunges 50/35#

20 Box STEP UPS (no jumping for today) 24/20”

200m Run

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connor livingston
Tuesday 08/18/2020

FGB Style


4 Rounds: (20 min total, including rest)


1 min at each movement for max reps:


Pull Ups

Box Jumps 24/20”

Russian KB Swings 60/44# (heavier weight than normal)

DB Push Press 35/20

1 min rest

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connor livingston
Monday 08/17/2020

STRENGTH (15min)


Find your 1RM Front Squat


*For folks who haven’t found a 1RM before, this is the heaviest single rep you feel comfortable performing! Keep good form!!


WOD


AMRAP 14


6 Lateral burpee over bar

9 Power cleans 95/65

12 Front squats 96/65

15/10 Cal Echo Bike

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connor livingston
Saturday 08/15/2020

CrossFit Open WOD 17.1 MICF Version 2.0


For Time:


800m Run


10 Box Jump Overs 24/20”

25 Alt. DB Snatch 50/35#

10 Box Jump Overs 24/20”

25 Alt. DB Snatch 50/35#

10 Box Jump Overs 24/20”

25 Alt. DB Snatch 50/35#

10 Box Jump Overs 24/20”

25 Alt. DB Snatch 50/35#

10 Box Jump Overs 24/20”


800m Run

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connor livingston
Thursday 08/13/2020


“And So The Strength Cycle Begins!”


STRENGTH DAY


Part 1) Shoulder Press


*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75% of 1-RM

*Set 3 – 1 rep @ 80-85% of 1-RM

*Set 4 – 5 reps @ 70-75% of 1-RM

*Set 5 – 5 reps @ 70-75% of 1-RM

*Set 6 – 5 reps @ 70-75% of 1-RM

*Set 7 – 5 reps @ 70-75% of 1-RM


Part 2) Deadlift


*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75% of 1-RM

*Set 3 – 1 rep @ 80-85% of 1-RM

*Set 4 – 5 reps @ 70-75% of 1-RM

*Set 5 – 5 reps @ 70-75% of 1-RM

*Set 6 – 5 reps @ 70-75% of 1-RM

*Set 7 – 5 reps @ 70-75% of 1-RM

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connor livingston
Tuesday 08/11/2020


STABILITY / WARM UP


2 Rounds:


1 min side plank

1 min side plank

:30 Sec regular plank

:30 Sec Handstand hold (scale to wall walks as needed)

:30 Sec Hollow Hold

1 min active hang from Pull Up bar (in hollow body position)


WOD


EMOM 18 min (6 rounds)


Alt. Between…


Min 1: Max Cal Row

Min 2: Max reps Burpees

Min 3: Max reps Double Unders

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connor livingston
Friday 08/07/2020


On a 32 min running clock complete...


Part 1: “Warzone” 0:00-18:00


2 Sets:

2 min Max Reps KB Swing 53/35#

1 min rest

2 min Max Reps Push Ups

1 min Rest

2 min Max Cal Echo Bike

1 Min Rest


*Rest until 20:00*


Part 2: “Aftermath” 20:00-32:00


(12 min time cap)


For Time:

75 Wall balls 30/20# (use a heavier ball than usual)

75 Wall balls 20/14# (use your normal weight ball)


Score = total reps for part 1 AND your time for part 2!

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connor livingston