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  1. Tiny na sv29i 400x400 InvictusFitness
    01 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    A.
    Take 15-20 minutes and build to a heavy, but not necessarily 3-RM Deadlift

    If you lose positioning or mechanics, your set is over.

    B.
    Complete rounds of 15, 12 and 9 reps for time of:
    Deadlift (1.25 x bodyweight for males/bodyweight for females)
    Pull-Ups
    Push-Ups

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  2. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 29 - Workout
    Equipment: Barbell
    Workout:

    BURGENER WARM UP

    SKILL TRANSFER EXERCISES.

    - snatch: work up to 75%x1x3, 80%x1x3
    - clean and jerk: same as snatch:
    - front squat: 3, 2, 1, 1, 1, 1,1. heavy last single.

    jyd
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  3. Tiny mf MensFitness
    Built for the Beach 3.0 - Wednesday - Workout
    Body Parts: Back, Biceps, Abs
    Length: 45 minutes
    Workout:

    1. DEADLIFT
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    2. ONE-ARM, ELBOW-IN DUMBBELL ROW
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    3. TOWEL CABLE ROW
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    4. CABLE ROPE CURL
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    5A. DUMBBELL BENTOVER ROW
    Reps: 10

    Complete as many rounds as possible of the following exercises in 8-12 minutes. Rest as needed.
    5B. NEUTRAL-GRIP PULLDOWN
    Reps: 10
    5C. LEG LIFT
    Reps: 10

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  4. Tiny profile Scipio
    Hatch 8-2 - Workout
    Body Parts: Quads
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    back sqt
    2*5 65%
    3*5 70%

    front sqt
    4*5 60%

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  5. Tiny army physical fitness program image ts600 AFBC
    31 May 2017 - Workout
    Length: 45 minutes
    Equipment: Kettlebell, wallball
    Workout:

    For time:

    50 Goblet squats
    40 KBS
    30 KB STO
    20 Wallballs

    Rest 2:00 THEN

    3 rounds of:

    5 Pull-ups
    10 Push-ups
    15 Sit-ups

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  6. Tiny cfhc CrossfitHillcrest
    DT - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    Strength: Deadlift 3@ 80-90% every 2:00minutes 4x.

    WOD: Luis 4-Year Anniversary WOD

    5 rounds for time of:

    12 Deadlifts (155# / 105#)
    9 Hang power cleans
    6 Jerks
    1:00 Rest

    Scale accordingly.

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  7. Tiny mf MensFitness
    Built for the Beach 3.0 - Tuesday - Workout
    Body Parts: Chest, Triceps, Abs
    Length: 60 minutes
    Workout:

    1. DUMBBELL BENCH PRESS
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    2. DUMBBELL FLYE
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    3. LYING DUMBBELL SKULL CRUSHER
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    4. OVERHEAD TRICEPS EXTENSION
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    5. HORIZONTAL CABLE WOODCHOP
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    6A. PLYO PUSHUP
    Reps: 10

    Complete as many rounds as possible of the following exercises in 8-12 minutes. Rest as needed.

    6B. DUMBBELL FLYE
    Reps: 10
    6C. DUMBBELL KICKBACK
    Reps: 10

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  8. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 28 - Workout
    Equipment: Barbell
    Workout:

    - JUNK YARD DOG
    - BURGENER WARM UP
    - SKILL TRANSFER EXERCISES

    - muscle snatch from floor: 3 sets x 3 reps. KEEP BAR CLOSE WITH STRONG TURNOVER.
    - snatch high pulls x 3 setsx 3 reps. use 40%x3, 45%x3, 50%x3.
    power snatch+overhead squats. : 1+3 x 5 sets.. take %off best power snatch: 60%, 65%, 70%, 75%, 80%.
    - clean high pull+power clean+front squat+jerk: 1+1+1+1 x 5 sets. take % off best -
    power clean: 60%, 65%, 70%, 75%, 80%.
    - strict pull ups x 50
    - bar bell curls: 50 reps.

    jyd
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  9. Tiny download CompTrain
    Regionals Events 5 & 6 - Workout
    Equipment: Sandbag, Assault Bike, Dumbbell
    Workout:

    2017 WEEK 3 REGIONAL ATHLETES

    1. Event 5 Training
    EMOMx8:
    Odd: 4-7 MU
    Even: 14 DB OHS (80/55) (7/side)

    2. Event 6 Training
    4RFT:
    15/12 Cal Bike
    8 Burpee Box Jump Overs (30/24")
    4 Bag Cleans (150/100)
    Rest 3:00 after each round

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  10. Tiny na sv29i 400x400 InvictusFitness
    31 May 2017 - Workout
    Length: 60 minutes
    Equipment: Wallball, rings
    Workout:

    A.
    Four sets of:
    Push Press x 3-5 reps
    Rest 90 seconds
    Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
    Rest 90 seconds

    B.
    For time:
    10 Wall Ball Shots (30/20 lbs to 10′ Target)
    1 Ring Dip
    9 Wall Ball Shots
    2 Ring Dips
    8 Wall Ball Shots
    3 Ring Dips

    1 Wall Ball Shot
    10 Ring Dips

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  11. Tiny profile Scipio
    Triple 3 - Workout
    Body Parts: Legs, cardio
    Length: 45 minutes
    Equipment: Erg, Jump rope
    Workout:

    For time:
    3000 meter row
    300 double unders
    3 mile run

    333, wod
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  12. Tiny mf MensFitness
    Built for th Beach 3.0 - Monday - Workout
    Body Parts: Legs & Abs
    Length: 60 minutes
    Workout:

    1. REVERSE LUNGE
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    2. FRONT SQUAT
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    3. BULGARIAN SPLIT SQUAT
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    4. STEPUP
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    5A. ONE-ARM DUMBBELL SNATCH
    Reps: 10 (per side) How to:
    Complete as many rounds as possible of the following exercises in 8-12 minutes. Rest as needed.
    5B. JUMP SQUAT
    Reps: 10
    5C. WEIGHTED SITUP
    Reps: 10
    Perform this exercise without weight.

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  13. Tiny mf MensFitness
    1320 - Post

    Built for the Beach v3.0

    How it works
    In 3.0 there are two defined parts. Part one is designed for hypertrophy, or muscular growth. You’ll do five straight sets of 4-6 exercises for 8-12 reps with 60-90 seconds rest between sets.

    Day one is Monday: Legs and abs
    Day two is Tuesday: Chest, triceps, and abs
    Day three is Wednesday: Back, biceps, and abs
    Day four is Friday: Shoulders, arms, and abs
    Day five is Saturday or Sunday: 45 minutes of steady-state, low-intensity cardio mixed with 15 minutes of sprint intervals or bodyweight HIIT workouts of your choice
    To get the full plan and watch video demonstrations, go to mensfitness.com/b4b3 or mensfitness.com/waterman

    What are straight sets? Straight sets mean you perform the prescribed number of repetitions of an exercise, rest, then complete the remaining number of sets before moving to the next exercise.

    Part two is designed for muscular and cardiovascular endurance. You’ll be doing three exercises for 10 repetitions each as a circuit. You’ll complete the circuit as quickly as possible, and for as many rounds as possible in 8-12 minutes.

    What are circuits? Circuits are a combination of exercises you perform back-to-back with no rest.

    Finding your resistance

    For part one:
    Pick a specific rep number between 8 and 12. Find a weight in which you can execute the exercise to “failure” for that rep number you chose. For your first two weeks, be consistent with the rep number and weight you select. This will change in the weeks to follow.

    Part two: The plan is calling for 10 repetitions of each exercise, but considering you’re attempting to do a combination of exercises for multiple non-stop rounds for an extended period of time, where applicable, choose a weight you can perform for approximately 15 repetitions.

    Directions
    It’s suggested that the plan is followed for 4-6 weeks. Attempt to gradually increase the weight, or the number of repetitions you can complete each week.

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  14. Tiny na sv29i 400x400 InvictusFitness
    30 May 2017 - Workout
    Body Parts: Full body
    Length: 60 minutes
    Equipment: Dumbbells
    Workout:

    A.
    Four sets of:
    Bulgarian Split Squat x 6-8 reps each leg @ 30X0
    Rest 60 seconds
    Plank Hold x 60 seconds
    Rest 60 seconds

    B.
    Five rounds for time of:
    5 Dumbbell Complexes*
    10 Toes to Bar

    Start from the plank with dumbbells in hands,
    One rep of the Dumbbell Complex =
    Right Arm Row
    Push-Up
    Left Arm Row
    Push-Up
    Jump to standing
    Dumbbell Clean
    Front Squat x 2 reps
    Push Press x 2 reps

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  15. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 27 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    - burgener warm up
    - skill transfer exercises
    - HANG CLEAN: 60%x3, 65%x3, 70%x3, 75%x3 80%x3
    - rack jerks behind neck: take bar from rack like a back squat using a clean grip: 60%x3, 65%x3, 70%x2 ,75%x2, 80%x1, 85%x1, 90%x1.
    - clean pulls: 90%x3x2, 95%x3x2, 100%x3
    - front squat: 80%x3, 83%x3, 85%x3x2. 88%x2x2.
    - good mornings: 3 x 5 reps. use weight go to approximately 45 degree angle.
    - toes to bar x 10 reps x 3 sets.
    - 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.

    jyd
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