16/7/16

A)

"Desforges" 

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows 

B) optional 

3 rds

20 x straight leg sit ups

15 x v-ups

15 x controlled leg raises behind your head 

20 x band pull aparts 

15/7/16

A)

10-1 Strict hspu (scale to 5's if needed)

1 x rope climb

30 x double unders 

(20 min cap)

 

7 min rest (warm up your bench press in this time)

 

B)

5 rds

10 x bench press (155,105)

400 x run 

- make sure you can get at least 2-3 sets unbroken of the weight you choose. But not so light that your not going to get stronger

(20 min cap)

 

C) (not optional) 

5 x 5-12 reverse grip barbell rows

5 x 10 bent lateral complex

5 x 15-25 banded tricep press downs 

14/7/16

A)

15 min emom

1 x power snatch

1 x full snatch

1 x ohs

 

B)

10 min emom

1 x power clean

1 x full clean

1 x front squat

Straight into

5 rds every 2 min

1 x full clean

1 x front squat

 

C)

10 min emom

3 x back squats 

 

Optional accessories

1.

3 x 8/10 Dumbell shoulder press

With

5 x 12-15 ghd sit ups

2.

5 x 2-5 -muscle ups

With

5 x 10 slow ring rows

and

5 x 20 band pull aparts 

 

<iframe width="560" height="315" src="https://www.youtube.com/embed/GhX8cB7JPYw" frameborder="0" allowfullscreen></iframe>

13/7/1

A)

30 min gymnastics 

 

B)

Ski erg 

10 min 

1 min max cal 

1 min rest

 

Straight into

 

Assault bike

10 min 

1 min max cal 

1 min rest

 

Straight into

 

Row

10 min 

1 min max cal 

1 min rest

<iframe width="560" height="315" src="https://www.youtube.com/embed/Q69nII2xTXk" frameborder="0" allowfullscreen></iframe>

Tuesday 12th July

"Competitors"

a) 7 Min AMRAP

Back Squats

25 x Back Squats (225, 155)

25 x Back Squats (275, 185)

Max Back Squats Remaining Time (315, 205)

b) 75 x Strict HSPU

400m Run every time stop

c) Deficit Deadlift to 5 x 5

d) Every 3 Mins for 5 Rounds

10 x Overhead Lunges (185, 125)

5 x Strict Muscle Ups

"Crossfit"

a) Every 2 Mins for 10 Rounds

4 x Pause Back Squats

Max Set of Pull Ups between Sets

b) 5 Rounds

15 x Wall Balls

12 x Box Jumps (24 inch)

9 x Toes to Bar

1 Min Rest

5 Mins Rest

EMOM for 10 Mins

3 x Bar Muscle Ups

30 x Double Unders

"Condition X"

a) 5 Rounds

30 x KB Swings

500m Row

15 x DB Thrusters

b) In Groups of 3

200 x Wall Balls - alternate sets

12 x Lying Leg Raises after each se

Who are we backing?!

Monday 11th July

"Competitors"

a) Front Squat to 5 x 3

b) Behind Neck Press to 3 x 8

With 5 x 5 Weighted Strict Pull Up

c) Every 2 Mins for 10 Rounds

3 x Push Press

d) WOD

95,135-lb. clean and jerks, 15 reps

Rest 1 minute

105,155-lb. clean and jerks, 15 reps

Rest 1 minute

125,185-lb. clean and jerks, 15 reps

Rest 1 minute

155,225-lb. clean and jerks, 15 reps

Rest 1 minute

165,245-lb. clean and jerks, 15 reps

Rest 1 minute

175,265-lb. clean and jerks, 15 reps

"Crossfit"

a) EMOM for 10 Mins
3 x Position Full Snatches

Straight into -

10 Min EMOM

1 x Full Snatch

b) EMOM for 10 Mins

1 x Full Clean

1 x Hang Clean

2 x Split Jerks

Straight into -

5 Rounds

Every 2 Mins for 10 Rounds

1 x Full Clean

1 x Hang Clean

1 x Split Jerk

c) 7 Mins as far as you can

36912 etc

Thrusters (100, 65)

Chest to Bar Pull Ups

"Condition X"

a) 6 Rounds

Every 3 Mins - Working to 2.30 Min Each Round - Rest 30 secs

4 x Shuttle Runs

8 x Strict Pull Ups

16 x Ab Mats

Max Double Unders

b) In Pairs

100 x Push Ups - 30 secs max reps alternating until done

100 x Calorie Airdyne - Alternating every 10 cals

Run 1.6k

9/7/16

A)

"Brian"

3 rds

For time:

5 x rope climbs

25 x back squats (185,125)

 

10 min rest

 

B)

4 rds 

30 x back extenstions

15 x dips / 20 x banded tricep pressdowns 

10 x cal assault bike

 

Optional extra's

5 x 20 band pull aparts

5 x 10 ring roll outs or ab wheel

5 x 10-15 reverse curls

8/7/16

A)

5 x 8 deficit dead lifts

5 x 5 bench press

(30 min cap)

 

B)

For time:

3 rds

7 x muscle ups / 21 x push ups 

14 x pull ups

21 x cal row

50 x double unders 

Into 

50 x wall balls (20,14lbs)

 

Optional extra

5 x strict hspu 5-10

5 x 10 bent lateral complex

5 x 5-12 reverse grip barbell rows

5 x 8 strict t2b/leg raises 

 

https://youtu.be/U9lkpOEzgSc

7/7/16

A)

Emom x 10 rds

1 x power snatch

1 x full snatch

Straight into

5 rds every 2 min

1 x power snatch

1 x full snatch

 

Give them 10 minutes to warm up

 

B)

"Macho Man"

Every min on the min as long as you can

3 x power cleans (205,135)

3 x front squats (205,135)

3 x push jerks (205,135)

 

5 minutes after they are out

 

C)

For time:

21,15,9

K2e

Burpee

 

 

Optional extra Wod 

 

For time:

21,15,9

K/swings (24,16kg)

Push press (95,65)

 

Optional accessories

Strict press behind neck 3 x 8/10

Barbell row 5 x 5-12

Leg less rope climbs 5 x 1

Weighted back extenstions 5 x 10-15

 

https://youtu.be/BSyqL0Y84z8

 

 

5/7/16

A)

10 rds

Every 2 min 4 x Pause Back squats ( 2 seconds at the bottom)

+

Max set of strict hspu

 

B)

30 min cap

5 rds - Cindy

5 rds - Mary

5 rds - Nate (if can't muscle up 1200 row)

5 rds - Cindy

 

Optional accessories

3-5 rds

20 x band pull aparts

5-15 x ghr

5-12 x reverse grip barbell rows

24 x bent knee side sit ups

4/7/16

A)

10 rds

1 x full snatch

1 x hang snatch

1 x ohs

 

B)

10 rds

1 x full clean

1 x hang clean

2 x split jerks

 

C)

3 rds

10 x ohs 135,95

50 x double unders

(10 min cap)

 

Optional accessories

3 x 8-10 dumbell shoulder press

5 x 10 bent lateral complex

5 x 10 slow ring rows

5 x 12 single leg one k/bell dead lifts 

1/7/16

A)

5 x 8 deficit dead lifts

With

10,8,6,4,2 rep max bench press

(30 min cap)

 

B)

"Bell"

3 rds

21 x dead lifts (185,125)

15 x pull ups

9 x front squats (185,125)

 

5 min rest

 

"Annie"

50,40,30,20,10 double unders

50,40,30,20,10 butterfly ab mat sit ups 

 

Optional extra's

3-5 rds

5/3 x bar muscle ups

10 x strict hspu

10 x slow ring rows 

20 x band pull aparts 

30/6/16

A)

Emom x 5

4 x full snatches

1 min rest

Emom x 5

3 x full snatches

1 min rest

Emom x 5

2 x full snatches

1 min rest

Every 30 seconds  x 10

1 x full snatch 

 

B)

Emom x 5

1 x full clean and split jerk

Straight into

5 rds

Every 90 seconds 

Straight into

5 rds

1 x full clean and split jerk

Every 2 min

1 x full clean and split jerk 

 

C)

10 min emom

3 x back squats 

 

Optional extra's

Dumbell shoulder press 3 x 8/10

5 x 6-8 strict t2b/leg raises

5 x 5-15 ghr

5 x 10 ring roll outs / ab wheel

28/6/16

A)

10 rds

Every 90 seconds

3 x power snatches

 

B)

10 rds

Every 2 min

1 x power clean

1 x full clean

1 x front squats

 

C)

5 rds

10 x k2e

10 x wall balls

10 x burpee

(11 min cap)

 

Optional extra's

10 rds

Every 90 seconds

3 x push jerks

 

Optional accessories

3 x 8/10 Strict press behind neck 

5 x 10 strict reverse grip pull ups

5 x 5-15 ghr

3 x 10 bent lateral complex

Monday 27th June

"Competitors"

a) Active Rest Day

"Crossfit"

a) Every 2 Mins for 10 Rounds
4 x Pause Back Squats
10/8 x Strict Pull Ups

b) 5 Rounds
10 x HSPU
50 x Double Unders

5 Mins Rest

12 Min AMRAP
5/3 x Muscle Ups
250m Row

"Condition X"

a) 24 21 18 15 12 9 6 3
KB Swings
Ab Mats
Squats

b) 5 Rounds
Min 1 - 12/10 x Calorie Airdyne
Min 2 - 15/10 x Burpees
Min 3 - 15 x Hanging Knee Raises
Min 4 - Rest

Still time organise competing for this weekend! Help team Schwartz compete over in the US!

Hey everyone!

As most of you know, there is a team from Schwartz heading over to Carson to compete at the CrossFit Games next month.

We are holding a fundraiser competition next Saturday (the 2nd of July) for teams of 4 intermediate athletes (2 male and 2 female). 
The type of movements you can expect are similar to the in-house comp (wallballs, rowing, burpees, snatches/clean and jerks @50/35kg, toes to bar, pull-ups etc). 
Every workout is very team oriented (and EPIC) which means even if you can;t do something or it's challenging, your team mates will be able to help you out!

If you are keen to enter shoot Jaime Goodwin a facebook message or an email (jaimebgoodwin@gmail.com) or talk to myself, Penny, Dan, Mallory or Tim when you're next in the gym. If you don't have enough numbers to form a team we will help to recruit you some!

If you aren't sure competing is for you, make sure you come along on the day! We have lots lined up (and there will be challenges, raffles and food and drink available) for a great day!

We are also calling on anyone who may be keen to donate items towards our team raffle. Send me an email at samflav11@gmail.com for more information and I'll help to organise the next step!

Thanks so much for all the support so far, we are all training hard and really excited to get over to California and do our Schwartz crew proud!

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