Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

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In’s

3×12 Glute Ham Curls

Yoga/Mobility

To be done before class.

Foam Roll Calves

Quad Smash

Warm-up

Get set up for WOD and try every exercise.

WOD

Sometimes Gangsters Just Have To Bang Hammers (Time)

Craig’s Last Request

1. 10x Strict Pull-ups

2. 20x HSPU

3. 30x Overhead Squats, 45/35

4. 40x Jumping Lunges

5. 500m Row

6. 60x KB Swings, 53/35

7. 70x DL, 95/75

8. 80x Arm Haulers

9. 90x Sit-ups

10. 100x Push-ups

11. 90x Flutter Kicks

12. 80x Mountain Climbers

13. 70x Push Press, 75/65

14. 60x Ball Slams, 20/14

15. 500m Row

16. 40x KB Snatch, 53/35

17. 30x Box Jumps, 20in

18. 20x 1 Arm Push-ups

19. 10x KB Get Ups
Arm Haulers

https://youtu.be/P4SBXSIwNpc

Spec Ops Training

Mental note

Well that WOD was interesting. ON TO THE NEXT THING! You can never have too strong of an upper back. If your body is to front dominant you start to run a higher risk of shoulder injuries, especialy in military personel with all the bear crawling and push-ups.

Bent Over Row (3×10)

Reverse DB FLyes (3×15)

Bend over to parallel w/ flatr back or support one knee and hand on a bench for stability. Let arm hang straight towards the ground, drive arm straight out away from the body raising the hand as high as possible under control, lower the weight back down.
These will be done on the GHD Machine. Holding your torso face down at parallel w/ the ground.

Ring Rows (3x ME)

DB Bicep Curls (3×10)

self explanatory.

GHD Crunches (3×20)

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In’s

3×12 Glute Extensions

Yoga/Mobility

Banded Lats

Banded Chest

Warm-up

snatch and overhead squat warm up (No Measure)

2 rounds

– 7 Air Squats

– 7 Snatch pulls

– 7 Power snatches

– 7 OH squats

– 7 snatch balances

– 7 squat snatch

Skill/Strength

Overhead Squat (3×8)

WOD

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Spec Ops Training

Mental note

Time to start week two gang. You will see repeats of exercises in the training to help keep track of how your strength is progressing thru the program. You should be increasing in weight slightly from week to week but loking for more results in you Selection training we will be doing every month.

Bench Press (3×8)

Shoulder Press (3×8)

DB Chest Flyes (3×12)

GHD Oblique Twists (3×15)

On the GHD machine hold your torso below a 45 degree angle. Hold a weight at chest height and rotate as far as possible left and right.

Left + Right= 1 Reps

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In’s

Yoga/Mobility

Warm-up

WOD

Metcon (Time)

10 Rounds for time w/ a partner

250m Row

24 Single Arm KB Front Squat, 70/53

24 KB Swings, 70/53

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In’s

3×12 GHD Sit-ups

Yoga/Mobility

Couch Stretch

Pigeon Pose

Warm-up

BW General Warm up (No Measure)

2 Rounds

1 min of each

-Pass thru’s

-Inch Worm Pushups

-Burpees

-Air squats

-Plank

Skill/Strength

Metcon (AMRAP – Rounds)

10 Minute EMOM

10 Wall Ball, 20/14

RX+: 30/25

WOD

Metcon (Time)

27-21-15-9

Hang Squat Cleans, 95/75

Handstand Push-ups

Spec Ops Training

Mental note

Got to build them chest, shoulders, triceps, and ABS. Beach Body!

Handstand Push-ups (3×8)

Strict, increase deficit if 8 is easy.

Weighted ring dips (3×8)

Ring dips with weight…that’s it.

Lateral Dumbbell Raises (3×12)

using dumbbells perform a lateral raise ( arms go out into a “T”)

Ring Push-ups (3xME)

L-Sit (3x ME)

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In’s

3×12 Glute Extension

Yoga/Mobility

Foam Roll Lats/Triceps

Chest Stretch

Warm-up

Warm-up Gymnastics (No Measure)

7 Minute Warm-up

20 Single Jumps

10 Push-ups

3 Kick ups to wall

10 Hollow Body Rocks

3 Kick ups to wall

10 Air Squats

WOD

6/8/2017 (AMRAP – Rounds and Reps)

30 Minute AMRAP

1 Pull-up

1 Air Squat

1 Push-up

2 Pull-ups

2 Air Squats

2 Push-ups

3 Pull-ups

3 Air Squats

3 Push-ups

etc…

RX+: Chest-2-Bar and 45lbs Def Push-ups

Spec Ops Training

It is Thursday already! Woot woot, welcome to upper back and bicep day. On all of your “Isolation” movements (basically when you aren’t doing a WOD) you must do the given rep schemes UNBROKEN. Do not stop at 5 when you are suppose to do 8. Feel the burn, if it burns it grows. #Arnold

Mental note

Bent Over Row (3×10)

Reverse DB FLyes (3×15)

Bend over to parallel w/ flatr back or support one knee and hand on a bench for stability. Let arm hang straight towards the ground, drive arm straight out away from the body raising the hand as high as possible under control, lower the weight back down.

Reverse DB Fly

Ring Rows (3xME)

Can also be done on TRX straps.

DB Bicep Curls (3×10)

self explanatory.

GHD Oblique Twists (3×15)

On the GHD machine hold your torso below a 45 degree angle. Hold a weight at chest height and rotate as far as possible left and right.

Left + Right= 1 Reps

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In’s

3×12 Back Extensions

Yoga/Mobility

Roll Low/Mid Back

Warm-up

Snatch Complex Warm up (No Measure)

3 Rounds

5 Snatch Pulls

5 Muscle Snatch

5 Snatch Grip Push Press

5 Power Snatch

5 Overhead Squats

5 Snatch Drop

Skill/Strength

Working on perfecting Power Snatch and Squat Snatch form.

WOD

Metcon (Time)

3 rounds for time of:

Row 250 meters

12 squat snatches, 65lb/50lb

22 OH Reverse Lunges

Spec Ops Training

Doing good, keep it going. Stretch or roll what hurts. It is up to you to take care of your body and it’s aches and pains but that is not a good enough reason to stop. Find a solution and a way to fix the problem. You will find weaknesses. Guess what? work on those weaknesses. You need to be bullet proof.

Mental note

It’s HUMP DAY!!! Keep on lifting.

Back Squat (3×8 Perfect form)

Bulgarian Split Lunge (3×8 each side)

Holding weight down at your side. Place your back foot on a 6-12 inch box depending on your height. Lower yourself until you back knee touches the ground. Stand up until your front leg is straight.
Add weight as needed.

Glute-Ham Raises (3×12)

Add weight as needed

Glute Ham Raises,Glute Ham Raises

Stiff Leg Deadlifts (3×20)

Knees stay slightly bent with back perfectly flat. Pulling from your hamstrings and glutes, lift a bar from the ground to a fully stand position.

GHD Situps (3×10)

Use weight as needed

INstruction video: https://www.youtube.com/watch?v=pMS2dU0FuPk