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About Auty Brooks

http://www.crossfitedmonton.ca

Posts by Auty Brooks:

Sunday Apr 14 2013

CrossFit Total

Or

Choose a Benchmark

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Saturday Apr 13 2013

Power Snatch
(Work up to a heavy single)

4×3 @ 85%

Deadlift
7×1
(Work up to a heavy single)

5 x max reps

Strict pull up

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Friday Apr 12 2013

5 Rounds for time

Row 250m
Sled Drag 1 Lap
12 Lunges
12 Sit ups
30 DU

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Thursday Apr 11 2013

In 20 mins Work up to a heavy set of this complex:

2 Push press
1 Jerk

Complete in unbroken sets as quickly as possible

21-15-9
“Rapid fire” Burpees

3×12
Side crunch
(Feet supported)

The Lone Lifter

The Lone Lifter

Wednesday Apr 10 2013

15 Min technique practice:

Kipping pull ups
(Perform “light” sets focusing on efficiency)

AMRAP in 12 mins

5 Box Jump /Step down
10 SA Snatch 50/35 lbs db
down
10 Slam ball 20/16

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Tuesday Apr 09 2013

Power clean
(Work up to a heavy single)

4×3 @ 85%

Hang Squat clean 135/95

5 x 8-12

Tabata Sit up (10 sec held in Plank)

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Monday Apr 08 2013

AMRAP in 5 mins

100 m Row
12 KB Swing 55/35

Rest 1 min

AMRAP in 5 mins

Run 3 Laps
8 G to OH 40/25 lbs db’s

Rest 1 min

AMRAP in 5 mins

Bike 12 cals
25 DU

Rest 1 min

AMRAP in 5 mins

10 Wall balls 20/14
10 Push ups

rings gym

Sunday Apr 7 2014

AMRAP in 20 mins

Row 300 m
1 Rope climb
10 Ring dips
8 Deadlifts
225/155
25 Squats

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Saturday Apr 6 2013

15 Min technique practice

DU
(Perform “light” sets focusing on efficiency)

“Fran”

21-15-9

Thruster95/65
Pull ups

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Friday Apr 05 2013

In 20 mins
Work up to a heavy set of this complex:

3 Clean Deadlifts
2 Clean Pulls
1 Clean

Barbell Bent over row
5×12

1 Min plank hold x 3
(Use weight if needed)

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Thursday Apr 04 2013

3 Rounds for time:

Run 400 m
12 G to OH 95/65
12 Sit ups
12 Burpees

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Wednesday Apr 03 2013

Jerk
7×1
(Work up to a heavy single)

HSPU
5 x max sets
Or
Push ups
5 x max sets

3×12 K2E’s
(Slow tempo)

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Tuesday Apr 02 2013

15 Min technique practice:

Kipping pull ups
(Perform “light” sets focusing on efficiency)

AMRAP in 2 mins
-Rest 1 min-
AMRAP in 90 Sec
Rest 45 sec
AMRAP in 1 min

Box Jump

Rest 1 min

Wall ball 20/16

Rest 1 min

KB Swing 55/35

(Try to complete unbroken sets with in the given time)

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Monday April 01 2013

In 20 mins work up to a heavy set of this complex

3 Snatch Deadlifts
2 Snatch Pulls
1 Snatch

Barbell Lunges
5×12

Tabata Bicycle Crunch

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Sunday Mar 31 2013

Complete 60 Thrusters 35/20 lbs db’s
Every 30 sec 2 Burpees

photo

Saturday Mar 30 2013

Power clean
5×3
(Work up to a heavy set of 3)

Snatch grip deadlift
4×6
(Work up to a heavy set of 6)

Strict pull up
4x max set

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Friday Mar 29 2013

Tabata Mash up

Airdyne Bike
Airdyne bike arms only

Rest 1 mins

In 8 Mins complete 4-6 Laps

Back wards sled drags
(Work up to a max weight)

Rest 1 min

OTMEM for 8 mins
Complete 3 Power snatch @ 77%

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Thursday Mar 28 2013

Push press
5@63%
5@77%
4×3 @85%

Ring dip

5x max sets
(Strict, no kip)

3×6-10
Weighted K2E
(DB held by feet)

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Wednesday Mar 27 2013

5 Rounds of:

Row 300 m
1 min of Tire flips
Max set of DU
-Rest-

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Tuesday Mar26 2013

Box Squat
5@55%
5@63%
3@70%
4×3 @ 77%

L2
(instead of 4×3@77%)
4×1 @ 95%+

Sandbag(s) Squats
5×8-12
(Work up to holding as much weight as possible in sandbags, in your arms to the front of your body)

3×12
Side crunches (feet supported)

 

Monday Mar 25 2013

15 Min technique practice:

Kipping pull ups
(Perform “light” sets focusing on efficiency)

AMRAP in 10 mins

7 Burpee box jumps
14 KB Swings 55/35

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Sunday Mar 24 2013

-Choose a benchmark-

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Saturday Mar 23 2013

3 Rounds for time:

Row 500 m
35 Wall ball 20/16
20 KB Swing 55/35

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Friday Mar 22 2103

Deadlift

5×3
(w/3 sec tempo) @85%

Body row
(slow tempo, feet elevated)
5 x 8-12 reps

K2E’s

3×12 reps
(Slow tempo)

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Thursday Mar 21 2013

Due to poor road conditions the Pro-Fit Heavy Bag class is cancelled tonight. See you next week!

5 Rounds for time:

10 SDHP 75/55
10 Thrusters 75/55
10 Burpees
10 Pull ups

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Wednesday Mar 20 2013

Bench press
5@63%
5@70%
3@77%
3@85%
1@93%
1@100%
1@100% +

Ring push ups
5 x max reps/L2
MU
7×3

100 Hollow rock

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Tuesday Mar 19 2013

Complete for time:

3 Laps Farmers carry 50/35 lbs db’s
Row 750 m
3 Laps Farmers carry
Bike 50 cals
3 Laps Farmers carry
100 DU
3 Laps Farmers carry
35 Box jump/step downs

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Monday Mar 18 2013

Front Squat
3@ 55%
3@63%
3×2@70%
4×6 @ 75%

Barbell step ups
(90 degrees in the knees)
5×12

Tabata sit up w/plank hold
(20 sec max sit ups, 10 sec in plank x8)

photo

Sunday Mar 17 2013

3 Rounds for time:

6 Manmakers 35/20 lbs db’s
10 Sandbag bear complex
15 Burpee pull ups

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Happy St. Patrick’s Day!

 

Saturday Mar 16 2013

AMRAP in 20 mins

50 Wall balls 20/16
30 DU
50 KB swing 55/35
30 DU
50 Lunges
30 DU
Row 50 Cals
30 DU

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