CrossFit programming is designed for universal progression making it the perfect application for any committed individual regardless of experience. We scale load and intensity, we don't change programs.

 

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Workout Of The Day

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    Weekly WODs

    Monday

    Weightlifting

    Back Squat

    It's 20 rep Back Squat Month!

    We are going to take a few weeks off of the 5-3-1 program to build some size and leg endurance. To do this RIGHT, you need to take about 10-12min. to build up to a HEAVY 1-2 rep squat... Then, you get only 1 shot at a 20 rep max. Choose wisely. You should feel as though you are going to fail at rep 14. This should be one of the hardest things you do in this gym. For most people you will be using around 75-80% of your 1RM. Women can do upward of 80-90% usually. You can not put the bar back on the rack. You either get it or fail. Each rep should need about 2-3 breathes at the top. if you can just bang them out, you are doing it wrong. Each week you will add between 5-10lbs.

    Metcon (AMRAP - Rounds)

    15min. EMOM:
    Min. 1) 15/12 Cal Assault Bike
    Min. 2) 15 TTB
    Min. 3) 5 Front Squats (from the ground) 185/135

    For RX+ I want you to choose your own weight over 185/135. Make sure you can finish every round. Put your weight in the comments. Maybe 225/145?

    Weekly update

    Happy Birthday Miso

    Tuesday 

    Weightlifting

    Split Jerk 4 Sets:
    5 Split Jerks                             

    immediatley into;
    8-10 DB Bent Over Rows on each arm
    *Sets do not count until you are at a good percentage. Should be around 70% effort for set 1.

    Metcon 

    (AMRAP - Rounds and Reps)

    15min. AMRAP:
    8 Pull-Ups

    8 Alt. DB Snatch 60/40
    8 Box Jumps 30/24"

    Wednesday

    Metcon (AMRAP - Rounds)

    EMOM x 10min. (10 rounds) *Both movements in the same minute
    3 Power Cleans @70% of 1RM
    10 Push-Ups

    score is PC weight,

    Metcon (AMRAP - Rounds)

    EMOM x 10min. (10 rounds) *Both movements in the same minute
    12 American KB Swings 53/35
    12 Air Squats

    rounds 1- 12, 2-14,3-16 increase reps by 2 every round, if fail stay at last completed round


    Thursday

    Weightlifting

    DL

    EMOM x 15min.
    7 Ring Dips
    1 DL (climbing) 90-95%
    *Both movements in the same minute

    rest 5

    Metcon (Time)For Time: (CAP: 15min.)
    18-15-12-9
    Cal Assault Bike
    Cal Row
    Deadlifts 185/135 

     Try and hit something heavy on part 1 (Not a PR but something pretty heavy). If you aren't feeling it, then just work your form and do 5 TTB

    7 TTB might get a little spicy in general, so move quick on them. You should NOT have to break. If you do, then maybe 5 is best.

    Friday 

    Make up WOD 

    9am team series w Coach Neil 

    Saturday



    Sunday 

    One of the Original Sunday Service (OSS) 

     coach Dougie at 9:30am

    after the wod we will all be heading to the Beach 

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