(508) 481-2372 ali@pennantcrossfit.com

Wednesday 6.19.19

Weightlifting Wednesday

Every 2 minutes x 7 Sets (across)
2 Power Cleans
Accessory or Optional Conditioning
3 x 400m Run *rest 90 seconds between
Lifestyle
Same as Performance
Upper Rehab
Same as Performance
Lower Rehab
Every 2 minutes x 8 Sets (across)
2 Heavy Bench Press

Pennant Independence Class

Tuesday 6.18.19

Align

AMRAP7
100ft Double DB FR Walking Lunge 50/35
15 T2B
Rest 3 minutes
AMRAP 7
30 Jumping Lunges – 15 per side
15 T2B
Lifestyle
AMRAP7
100ft Double DB FR Walking Lunge 40/25
10 Strict Knees to Chest
Rest 3 minutes
AMRAP 7
30 Jumping Lunges – 15 per side
10 T2B
Upper Rehab
AMRAP7
100ft Double DB FR Walking Lunge 50/35
15 V-ups
Rest 3 minutes
AMRAP 7
30 Jumping Lunges – 15 per side
15 V-ups
Lower Rehab
AMRAP7
15/12 Cal Ski
15 T2B
Rest 3 minutes
AMRAP 7
15/12 Cal Echo Bike
15 T2B

 

Live Your Best Life

“Great things can come out of awful experiences in life. You just need to look for them and be open to accepting them. At 37, I am the happiest and healthiest I have ever been and I’m in the best shape of my life. This was not an easy or a short road. Where I’m at started with tearing my ACL two and a half years ago.
——————————————
We will always have moments that knock us down. I’ve failed more times than I can count. A few of you have been there for some of those failures (some comical and some not so comical). Those failures weighed on me for a long time. It wasn’t until I decided to not only accept, but to expect failure that I actually learned how to move on. It takes determination and getting over your fears to keep getting back up.
————————————-
Yesterday, my niece shared a photo of me that is likely 15 years old. Initially I was shocked, but after a while, I was filled with a sense of pride. The subsequent picture and videos are me today achieving some of my many goals. It has been a long road and this is just the beginning. I can’t wait to see what tomorrow brings. In the mean time, I will focus on the only thing that matters: TODAY!”

Steve Before

Steve After

CrossFit Week of 6.17.19

Monday
800m Run
20 Strict HSPU
500m Row
20 DB Clean and Jerks 50/35
*14 min cap*
Accessory or Optional Strength/Skill
3 Sets
15 – 20 second Ring Lockout Hold
1 minute of Double/Triple Under Practice
Tuesday
AMRAP7
100ft Double DB FR Walking Lunge 50/35
15 T2B
Rest 3 minutes
AMRAP 7
30 Jumping Lunges – 15 per side
15 T2B
Wednesday
Every 2 minutes x 7 Sets (across)
2 Power Cleans
Accessory or Optional Conditioning: 3 x 400m Run *rest 90 seconds btwn*
Thursday
Teams of 2
AMRAP30
75 Wall Balls to high target
75 Pull-ups
400m Run (Together)
50 DB Box Step Over 50/35
100ft Sled Push
1000m Ski
Friday
Every 4 Minutes x 6 Sets
5 Double DB Strict Press
70 Double Unders
3 Deadlifts
Saturday
The “Loop”
Into 21 – 15 – 9
Hang Squat Cleans 115/75
Ring Rows
Bar Facing Burpees
Into 1000m Row
*30 min cap*
Sunday
3 sets
10 Rower Pike Compression
100ft Sandbag or KB Front Rack Carry – heavy as possible
30 Second side plank – per side
5 – 10 Jefferson curls
3 Sets
5 Colin Hills
100ft 1-arm Farmers Carry – heavy as possible
30 second active squat hold
5 Split Squat – per leg

Bootcamp Week of 6.17.19

Monday
80 Cal Row
70 Wall Balls
60 Burpee to Target
50 Knees to Chest
40 Cal Row
30 Wall Balls
20 Burpee to Target
10 Knees to Chest
Tuesday
Bike 20/15 Cal – easy pace
Bike 30/24 Cal – fast pace
Bike 20/15 Cal – easy pace
Row 250m – easy pace
Row 500m – fast pace
Row 250m – easy pace
Ski 250m – easy pace
Ski 500m – fast pace
Ski 250m – easy pace
*No rest between Row/Ski/Bike*
5 – 10 minutes of mobility
Wednesday
4 Rounds
600m Run
12 DB Box Step ups (6 per leg) 35/20
12 Strict Pull-up
100ft Bear Crawl
Thursday
4 Sets
200m Run, hard
*rest 1 min btwn sets*
3 Sets
100m Run, hard
*rest 1 – 2 min btwn sets*
5 – 10 minutes of mobility
Friday
Teams of 2
2 Rounds
2/1.5 Mile Bike
50 Push-ups
20 Sandbag Squats
50 KB Swings 70/53
500m Row
200ft Lunge (no weight)
Sunday
3 Rounds
400m Run
20 GHD Sit-ups
20 Double DB Push Press 50/35
100ft DB Walking Lunge 50/35
20/15 Cal Bike (echo)
20 Pull-ups
400m Row

Monday 6.17.19

Sphinx

800m Run
20 Strict HSPU
500m Row
20 DB Clean and Jerks 50/35
*14 min cap*
Accessory or Optional Strength/Skill
3 Sets
15 – 20 second Ring Lockout Hold
1 minute of Double/Triple Under Practice
Lifestyle
600m Run
15 Box Pike Strict HSPU
300m Row
15 DB Clean and Jerks 40/25’s
Upper Rehab
800m Run
15/12 Cal Echo Bike
500m Row
20 DB Power Cleans 60/40
Lower Rehab
500m Row
20 Strict HSPU
25/20 Cal Echo Bike
20 DB Push Jerks 50/35

Sunday 6.16.19

Power Hour

3 Sets
12 Landmine Press – per arm
100ft Double KB Overhead Carry
12 Crossover Symmetry WY Negative
30 second Glute Bridge
3 Sets
6 Double DB Bicep Curl + Press
200ft Plate Gun Walk
100ft FR Walking Lunge
15 Banded Good mornings

Saturday 6.15.19

Unicorn

800m – 600m – 400m – 200m
Run
Ski
Row
*30 min cap*
Lifestyle
800m – 600m – 200m
Run
Ski
Row
Upper Rehab
800m – 600m – 400m – 200m
Run
Row
*After each set Bike .50miles*
Lower Rehab
1500m – 1000m – 500m Row
*After each set Bike 1.0 Mile*

When you realize Chik-fil-A closes in 5 minutes

Friday 6.14.19

Lemon Drop

Teams of 3
AMRAP14
25 Cal Bike (echo bike)
15 Burpee Box Get Overs
9 Back Squat 315/225 (from rack)
Accessory or Optional Strength
3 Sets
10 Strict T2B (Slow Negative)
30 sec L Sit
Lifestyle
Teams of 3
AMRAP14
21 Cal Bike (echo bike)
12 Burpee Box Get Overs
9 Back Squat 255/165 (from rack)
Upper Rehab
Same as Performance
Lower Rehab
Teams of 3
AMRAP14
25 Cal Bike (echo bike)
21 DB Bench Press 60/45
30/24 Cal Row

Thursday 6.13.19

Surfing on a Rocket

Run 800m
20 KB Swing 70/53
40 T2B
20 Snatches 115/75
40 GHD
20 Clean and Jerks 115/75
Lifestyle
Run 600m
15 KB Swing 53/35
30 Strict Knee to Chest
15 Snatches 95/65
30 GHD
15 Clean and Jerks 95/65
Upper Rehab
Run 800m
25 Russian KB Swing 70/53
40 V-Ups
300ft Farmers Carry 70/53
40 GHD
20 Power Cleans 115/75
Lower Rehab
40 GHD
40/30 Cal Ski
20/16 Cal Row
20 HSPU
40/30 Cal Bike (25/18 Echo)
40 T2B

Wednesday 6.12.19

Weightlifting Wednesday

4 Sets For Quality
5 Heavy Bench Press (across)
45 second Hollow Hold
5 Weighted Pistols – per side
30 – 40 second HS Hold
20 Ring Mountain Climbers – alternating (10 per side)
Lifestyle
Same as Performance
Upper Rehab
4 Sets For Quality
5 Sumo Deadlifts (across)
45 second Hollow Hold
5 Weighted Pistols – per side
5 Glute Ham Raises
20 Ring Mountain Climbers – alternating (10 per side)
Lower Rehab
4 Sets For Quality
5 Heavy Bench Press (across)
45 second Hollow Hold
5 Glute Ham Raises
30 – 40 second HS Hold
20 Ring Mountain Climbers – alternating (10 per side)

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