5-31-17

Endurance

Warm: 10 shuttles, 10 leg lifts, 10 dips, butterfly stretch

1600m run

20 pushups, 20 situps

1600m run

20 lunges, 20 fluter kicks (ea)

1600m run

20 pull ups, 20 hip raises

800m run

 

LB Complex

3 rounds: ankle mobility, cross body shoulder stretch, banded shoulder stretch

5-30-17

Strength

Warm: 3 rounds: 10 deadlifts, 10 situps, 10 pushups, wall squat

1 RM Deadlift

6×3 Deadlifts (85% 1 RM) – 90 sec

6×5 Bench Press, 5 Upright Rows – 120 sec

5×4 Man Makers, 3 Broad Jumps – 120 sec

3 rounds: hip flexor, triceps stretch, child’s pose

5-26-17

Endurance

Warm: 3 rounds: 100′ high knees, 100′ butt kickers, 100′ grapevines, 5 chin ups, butterfly

4x 1200m runs every 11:00

4 rounds: 10 weighted situps, 10 hollow rocks, 10 Russian twists, 10 good mornings

3 rounds: ankle mobility, cross body shoulder, child’s pose

21 Guns

The 29th of May will mark a day that is very important to Chris and I. Memorial Day is a day of remembrance for all of those that have sacrificed their lives for this country. We hold a tribute workout every year that is always talked about as the hardest workout we do. We honor those that have fallen the only way we know how: with sweat, hard work, pain and beer. Chris and I have noticed that many other gyms hold similar difficult workouts on Memorial Day to honor the fallen. However, our biggest issue with them is they tend to do Murph (a common CrossFit workout) or some other tribute workout dedicated to or named after a single person. Now these named tribute workouts are great, the men and women they are named after are heroes. Those men and women have done extraordinary things for their brothers and sisters in arms as well as for this country. But Memorial Day is not about one man or woman. Memorial Day is about all service members who have paid the ultimate sacrifice. This is why RFT Coaching hosts a tribute workout named “21 Guns”. The 21 gun salute is customary at military funerals and we feel, better symbolizes the Memorial Day meaning. We ask that if you know someone who has paid the ultimate sacrifice, keep them in your thoughts and hearts during this workout, but understand this day is to honor every man and woman who has given up everything for this country.

 

5-25-17

Work Capacity

Warm: 3 rounds: 10 pushups, 10 situps, 10 squats, pec/lat

5 RFT: 10 wall balls (20/14), 10 box overs (24/20)

-rest-

ETOT (5 min): 5 pull ups, 5 squats

-rest-

7-6-5-4-3-2-1: knees to elbows, kb get ups (35/26)

LB Complex

3 rounds: pigeon, frog, banded shoulder

5-24-17

Endurance

Warm: 3 rounds: 10 shuttles, 10 situps, 10 dips, toe touch

2000m run

20 jumping squats, 20 hip raises

1600m run

20 pull ups, 20 pushups

2000m run

 

2 rounds: Jane Fonda’s, 50 SHJs

3 rounds: child’s pose, pec/lat, hip flexor

5-23-17

Strength

Warm: 3 rounds: 10 hang cleans, 10 situps, 5 pull ups, banded triceps

1 RM Hanging Squat Clean

6×3 Hanging Squat Clean (85% 1 RM) – 90 sec

6×5 Weighted Lunges (ea), 2 broad jumps – 120 sec

6×5 Strict Press, 5 Barbell Rows – 120 sec

3 rounds: wall squat, banded shoulder stretch, ankle mobility

5-22-17

Endurance

Warm: 3 rounds: 200m run, 10 good mornings, 10 pushups, butterfly stretch

2 Rounds (groups): 800m run, bike, rower, 15 burpees + step ups

4 rounds: 10 weighted situps, 1:00 6″ hold, 10 Russian twists, 10 FDBE

3 rounds: hip flexor, triceps stretch, cros body shoulder stretch

5-19-17

Endurance

Warm: 3 Rounds: 100′ high knees, 100′ butt kickers, 100′ grapevines, 10 flutter kicks, 10 dips, hip flexor

6x 800m runs (every 7:00)

4 rounds: 10 knees-2-elbows, :30 side plank, 10 banded rotations (ea), 10 FDBE

3 rounds: wall squat, cross body shoulder stretch, banded triceps stretch

5-18-17

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 lunges, 10 good mornings, pigeon

AMRAP 20 min: 15 kb swings (53/35), 10 jumping squats, 10 walking planks, 15 situps, 10 40′ shuttles

LB Complex

3 rounds: banded shoulder, triceps stretch, ankle mobility

5-17-17

Endurance

Spin Bike:

10 min Warm up (increase resistance every 1:00)

2x 10 min intervals (zone 3-4)

Rest: 5 min (zone 2)

10 min Cool down (zone 2-3)

 

2 rounds: Jane Fonda’s, 50 SHJs

3 rounds: pigeon, triceps stretch, cross body shoulder stretch, toe touch

5-16-17

Strength

Warm: 3 rounds: 10 bench presses (75/45), 10 lunges, 10 situps, pec/lat

1 RM BenchPress

6×3 Bench Press (90% 1RM) – 90 sec

5×4 Mr. Spectaculars, 6 Bent Over Rows – 120 sec

6×5 Deadlifts (75% 1 RM), 2 jumping lunges (ea) – 120 sec

3 rounds: 5 dislocates, butterfly stretch, toe touch

 

5-15-17

Endurance

Warm: 3 rounds: 200m run, 10 sit-ups, 10 dips hip flexor

2 rounds (group/partner): 800m run, 150′ bear + step ups, bike, rower

LB Complex

3 rounds: pec/lat, child’s pose, pigeon

5-12-17

Endurance

Warm: 3 rounds: 100′ high knees, 100′ butt kickers, 100′ grapevines, 10 situps, 10 pushups, pigeon

6x 800m run every 7:30

4 rounds: 10 weighted situps, :30 side plank, 10 banded rotations, 10 good mornings

3 rounds: hip flexor, banded triceps, Y/L rotations

5-11-17

Work Capacity

Warm: 3 rounds: 50′ bear crawl, 10 dips, 10 good mornings, pec/lat

10-9-8-7-6-5-4-3-2-1: plate raises (25/20), knees to elbows, goblet squats (35/26)

-rest 6 min-

EMOM (10 min): 2 deadlifts, 1 hang clean, 2 front squats, 1 push jerk

LB Complex

3 rounds: triceps stretch, wall squat, hurdler stretch