All posts by Kerry Hicks

Friday – 5JUN

Posted 06/04/20 by | 0

CROSSFIT

Strength
Front Squat – build to heavy 2 rep

METCON
3 Rounds for Time
400m Run (500m row)
20 Wall Balls 20/14

AT HOME

6 x 400m Run; 2 min Rest between Efforts


Thursday – 4 JUN

Posted 06/03/20 by | 0

CROSSFIT

Strength
EMOM 6
3-5 Strict Pull-up

METCON
For Time
30-20-10
Alternating DB Snatch 50/35
Chest to Bar Pull Ups

BOOTCAMP

For Time:
50 Jumping Jacks
50 Hip Extensions GHD Machine
50 Burpees
50 Box Step Ups
50 Mountain Climbers (Only count one foot)
50 x 5m Lateral Shuffles
50 DB Push Press
50 Lunges
50 Plank to Toe Tap

TRACK 

At Altona Middle School Track. Agility Workout. Bring Cleats. It’s ok if you don’t have any.

BARBELL

 

AT HOME

Oh no not this one again!

For Time
40-30-20-10
V Ups
Burpees

 


Wednesday – 3JUN

Posted 06/02/20 by | 0

CROSSFIT

18 min AMRAP
8 Handstand Push Up
50 Double Under
8 Deadlift 225/155
50 Double Under
8 Pistol (Alternating 4 each leg)

BARBELL

Low Block Snatch

Low Block Clean

AT HOME

18 min AMRAP
8 Handstand Push Up
50 Double Under
400m Run
50 Double Under
8 Pistols (Alternating 4 each leg)


Tuesday – 2JUN

Posted 06/01/20 by | 0

CROSSFIT

Skill: Ring Muscle Up drills

EMOM for 5 min
3-8 Strict Dips

METCON

AMRAP for 10 min
1-2-3-4…
Ring Muscle Ups (Scale = 1 Ring Pull Ups + 1 Push Up)
Hang Clean 115/85

BOOTCAMP

12 min AMRAP
15 Ring Row
15 Med Ball Cleans
300m Row

Abdominal Wreckage by Josh™ to end the session

BARBELL

AT HOME 

Find a Pull Up Bar

10 min AMRAP
1-2-3-4..
Strict Pull Ups
2-4-6-8..
Air Squats

 


Monday – 1JUN

Posted 05/31/20 by | 0

CROSSFIT

Strength
Back Squat 3 x 5 @ 75-85%

METCON
3 Rounds for Time
12 Jumping Lunges
12 Single Arm DB Hang Clean and Jerk (6ea)
24 Sit-up
200m run

TRACK

At Altona Middle School.

1 x 1000m; Rest 3 min
2 x 800m; Rest 2 min
2 x 400m; Rest 1 min

Cool Down: 800m Run

BARBELL

Mid Block Snatch high Pull + Mid Block Snatch

Mid block power clean + Mid block power clean + Power jerk

AT HOME

3 Rounds for Time:
24 Jumping Lunges
24 Jumping Squats
24 Sit Ups
200m Run


Friday – 29 MAY

Posted 05/28/20 by | 0

CROSSFIT

EMOM x 25 (5 rd)
1. 3-8 Strict Pull up
2. 8 Bar Facing Burpee
3. 5 Power Clean @50-60%
4. 3-8 Strict Handstand Push Up
5. 10-18 V-up

AT HOME WOD

Find a Pull Up Bar

EMOM x 25 (5 rd)
1. 3-8 Strict Pull up
2. 15 Push Up
3. 3-8 Strict Toes to Bar or Knee Raises
4. 3-8 Strict Handstand Push Ups or 30 sec Handstand Hold
5. 10-18 V Ups


Thursday – 28MAY

Posted 05/27/20 by | 0

CROSSFIT

7 Rounds:

2 min AMRAP
50 Double Unders
6 Deadlift 185/135
max Box Jump 24/20″
-1 min rest-

If Double Unders are a challenge for you, Double Under until the 1 min 10 sec mark of each round then move on.

BOOTCAMP

3 Rounds:

2 min Wall Balls
1 min Rest
2 min Burpees
1 min Rest

TRACK WORKOUT

Agility Drills. Bring cleats if you have some. It’s OK if you don’t. Let’s have some fun. Let’s work on our athleticism.

BARBELL

Snatch From low Blocks

Clean and Jerk From Low Blocks

AT HOME WOD

7 Rounds:

2 min AMRAP
60 Jumping Jacks
20 Air Squats
Max Set of Tuck Jumps in Remaining Time

-1 min rest-


Wednesday – 27 MAY

Posted 05/26/20 by | 1

CROSSFIT

15 min AMRAP
15/12 Cal Row
10 Shoulder to Overhead 105/75
15/12 Cal Row
10 Overhead Squat 105/75

BARBELL

Max Snatch Mid Blocks

Mac Clean Mid Blocks

AT HOME WOD

15 min AMRAP
15 Single Leg Deadlifts on Left
15 Pike Push Ups
15 Single Leg Deadlifts on Right
15 Broomstick Overhead Squats
15 Burpees


Tuesday – 26MAY

Posted 05/25/20 by | 0

CROSSFIT

Skill – Handstand Walk Progressions

WOD – 5 Rounds for Time:
200m Run
25ft Handstand Walk/ 3 Wall Walks
25 Ab mat Sit-ups
10 Kettlebell Swings

22 min Time Cap

BOOTCAMP

3 Rounds for Time:
800m Run
40 Sit Ups
8x 25ft Farmer’s Carry (DB/KB in each Hand)

22 min Time Cap

BARBELL

AT HOME WOD

5 Rounds for Time:
200m Run
25ft Handstand Walk/ 3 Wall Walks / 50 ft Bear Crawl
25 Glute Bridges