Month: July 2022

Saturday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Metcon (Checkmark)

FOR QUALITY

4-6-8-10-12

Back Squat

20-18-16-14-12

Russian KB Swing

FOCUS: Lower Push / Pull

TIME: 30min

GOAL: RPE 6-7 | Complete 4 Back Squats then 20 KB Swings, 6 and 18 and so on. Use a weight on the BS that you know you can perform for 8-10 reps when fresh.

Bodybuilding

Metcon (Checkmark)

1.) FOR QUALITY

50 Reps of Renegade Row (Mod)*

*1 Rep = Push-Up + Row L + Row R. Break up as needed to complete the 50.

2.) 3 SETS

20 Slow Heel Elevated Glute Bridge

20 Slow Banded Hamstring Curl

-Rest as Needed b/t Sets-

FOCUS: Glutes / Hammies

3.) FOR QUALITY

40-30-20

Empty Barbell Curls

Empty Barbell Skull Crushers

FOCUS: Arms

Mixed Conditioning

Metcon (Checkmark)

WEEKEND WARRIORS

ON A 20:00-40:00 RUNNING CLOCK…

Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*

*Weight Vest Optional…

Beginner — No weight

Intermediate — 20lb Vest or Ruck

Advanced — 50lb Vest or Ruck

Friday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Metcon (Checkmark)

FOR QUALITY

10-9-8-7-6-5-4-3-2-1

Strict Pull-Up

Bench Press

FOCUS: Upper Pull / Push

TIME: 30min

GOAL: RPE 6-7 | Complete 10 of each, then 9 of each and so on. Option to perform weighted strict pull-ups with a light additional load. Use a weight on the bench that you can go unbroken all set but challenges you on the sets of 10-9-8 to complete. Use the same weight for all 10 sets.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

10/10 Narrow Stance DB Farmer Split Squat

10/10 Plate Around the Worlds

10 Plate Front Raises

-Rest as Needed b/t Sets-

FOCUS: Quads / Shoulders / Back

2.) 2-3 SETS (Optional)

15 KB Horn Curl (Mod)

15 KB Bell Push-Ups

1:00 KB Gun Hold

-Rest as Needed b/t Sets-

FOCUS: Arms / Chest

3.) FOR QUALITY

20 DB Weighted Crunches

30 Banded Pull-Through

40 DB Weighted Crunches

50 Banded Pull-Through

FOCUS: Midline / Posterior

Mixed Conditioning

Metcon (Checkmark)

FIREBREATHING FRIDAY

ON A 21:00 RUNNING CLOCK…

2:00 Mod-Hard Bike*

Into…

1:00 EZ Bike*

*Pick a pace for both that you think you can sustain for the full 21min clock and DON’T WAIVER. My approach here is to go for it in the 2:00 then just keep my legs moving in the 1:00 for something easy. Focus on keeping your 2:00 pace steady.

Wednesday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Metcon (Checkmark)

3-4 SETS FOR QUALITY

1:30 EZ Cardio

5/5 DB or KB Turkish Sit-Up*

10 Alt. Landmine Rotations (Light)

5/5 Lunge Stance Landmine Press

10 Strict Burpees**

*From ground, sit-up with the object locked out overhead then lower back to the ground with the object locked out.

**1-Rep = Step Down to Plank, Push-Up, Step Up to Stand.

-Rest 1:30 b/t Sets-

FOCUS: Athletic / Explosive

TIME: 30-40min

GOAL: 4-5 | Use this portion more like an extended warm-up before your 15min EMOM…think about a full, quality, and controlled ROM. Punch the gas in the EMOM.

Bodybuilding

Metcon (Checkmark)

EMOM x 15 MINUTES

MIN 1 – :45 Cardio Sprint

MIN 2 – :45 DBL DB Hang to Overhead (Mod)*

MN 3 – :45 Up-Down + Box Jumps**

*Athlete choice to use the Hang Power Snatch or Hang Clean to Overhead.

**1 Rep = Perform Up-Down then from jump to box with a 2-foot takeoff and landing.

FOCUS: Athletic / Explosive

Mixed Conditioning

Warm-up (No Measure)

BODYWORK WEDNESDAY

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…

Tuesday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Metcon (Checkmark)

3 SETS

7 Slow DB Romanian Deadlift*

Immediately Into…

10 Alt. Forward Lunges

-Rest as Needed b/t Sets-

FOCUS: Lower Pull / Push

TIME: 20-25min

GOAL: RPE 6-7 | Start Moderate and build each set. Think about a :02 count up / :02 countdown on the RDL. For an extra challenge, hold the DB in the Front Rack position during the lunges.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

15 Heel Elevated KB Goblet Squat (Heavy)

10 KB Upright Row

Immediately Into…

Max Reps Band Lat Pull-Down

-Rest as Needed b/t Sets-

FOCUS: Quads / Back

2.) 3-4 SETS

16-20 Alt. DB Twisting Curls

Immediately Into…

Max Strict Dips

-Rest as Needed b/t Sets-

FOCUS: Arms

3.) 2 SETS

20 Hanging Knee Raise

1:00 Squat Hold

15 Hanging Knee Raise

1:00 Wall Sit

10 Hanging Knee Raise

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

FOCUS: Midline / Posterior

Mixed Conditioning

Metcon (Checkmark)

TABATA TUESDAY

TABATA (8 Sets, :20 On / :10 Off)

Tabata 1 – Athlete Choice Bodyweight!

Tabata 2 – Athlete Choice Light Weightlifting!

Tabata 3 – Athlete Choice Cardio!

-Rest 1:00 b/t Tabatas-

Monday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Metcon (Checkmark)

3 SETS

7 Push Press w/ Slow Lower

Immediately Into…

10 Bent Over Rows

-Rest as Needed b/t Sets-

FOCUS: Upper Push / Pull

TIME: 20-25min

GOAL: RPE 6-7 | Start Moderate and build each set. The lowering portion should be an intentional :02 count then cycle the barbell back up. For the BOR, try to control the weight up and down without moving your torso.

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

25/25 Unbroken Single Leg Hip Thrust*

*Use a moderate DB. Complete 25 reps on one leg then switch to the otherside.

-Rest as Needed b/t Sets-

FOCUS: Glutes / Hammies

2.) 3 SETS

8-12 Slow DB Chest Fly

Immediately Into…

:30 Narrow Grip Bench Press Hold*

*DB Pressed out 1/2 way up.

-Rest as Needed b/t Sets-

FOCUS: Chest / Shoulders

3.) 30-20-10*

Banded Tricep Ext

DB Crush Curl (Moderate)

*Complete all sets unbroken with only short rest in between.

FOCUS: Arms

4.) 2-3 SETS

10-15 Ab-Wheel Rollouts

1:00 Side Star Plank (L)

1:00 Side Star Plank (R)

FOCUS: Midline / Posterior

Mixed Conditioning

Metcon (Checkmark)

MONDAY MADNESS

3 SETS

Bike, Run, or Row*

Set 1 – 4:00

Set 2 – 6:00

Set 3 – 8:00

-Rest 2:00 b/t Each set-

*Use the same pace for all three sets. The pace you choose should be a pace you think you can hold for 6:00. This means set 1 will be easiest, set 2 will be tough, and set three will be brutal.

Saturday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Metcon (Checkmark)

3 SETS

8-12 DB Romanian Deadlift (Mod/Mod-Light)

8-12 DB Sumo Deadlift (Mod/Mod-Light)

-Rest as Needed b/t Sets-

FOCUS: Deload Week — Lower Body Day

TIME: 20min

GOAL: RPE 4-5 | The goal this week is to keep it light on the body, between the ears, and on the soul. We will be back smashing ourselves next week. Try to break the mental cycle that everyday needs to be GAME DAY. The effort that you are putting into this week should be much more focused on the intention of your movement than the intensity of your movement.

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

20 DB Alt. Cossack Squats (Mod-Light)

20 DB Front Rack Step-Ups (Mod-Light)

20 DB Calf Raises (Mod-Light)

FOCUS: Quads / Hammies / Calves

2.) 2 SETS

20 Banded Deadbugs

20 Perfect Crunches

20 Superman Arches

FOCUS: Abs / Posterior

Mixed Conditioning

Metcon (Checkmark)

WEEKEND WARRIORS

ON A 20:00-40:00 RUNNING CLOCK…

Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*

*Weight Vest Optional…

Beginner — No weight

Intermediate — 20lb Vest or Ruck

Advanced — 50lb Vest or Ruck

Friday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Metcon (Checkmark)

3 SETS

8-12 Wide Grip Pull-Ups

8-12 DB Supinated Bent Over Rows (Mod/Mod-Light)

-Rest as Needed b/t Sets-

FOCUS: Deload Week — Upper Body Day

TIME: 20min

GOAL: RPE 4-5 | The goal this week is to keep it light on the body, between the ears, and on the soul. We will be back smashing ourselves next week. Try to break the mental cycle that everyday needs to be GAME DAY. The effort that you are putting into this week should be much more focused on the intention of your movement than the intensity of your movement.

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

20 Close Grip DB Bench (Mod-Light)

10-15 DBL DB Close Grip Pull-Over (Mod-Light)

FOCUS: Chest / Shoulders

2.) 2 SETS

30 Kneeling Banded Face Pull

10-15 DB Reverse Fly (Mod-Light)

FOCUS: Back / Shoulders

3.) 2 SETS

30 Banded Hammer Curls

10-15 Strict Dips

FOCUS: Arms

Mixed Conditioning

Metcon (Checkmark)

FIREBREATHING FRIDAY

3-5 SETS

5:00 HARD Cardio*

-Rest at Least 3:00 b/t Sets-

*Goal here is to create an unsustainable pace for a 5:00 interval. Think about how hard you would go if the round was only 3:00….that’s the pace we want. See what happens in the final 2:00 of each set.