PHASE 15 (UPPER & LOWER BODY ACCESSORY AND STRENGTH)

NEW Phase 15 Accessory and Strength Work Starts THURSDAY THE 6TH!  Please read below to see what movements we will be working over the next 4 Weeks!

Upper Body ( Week 1 & Week 3)

2 Rounds

:45 Work / :15 Rest

Plank step downs

Side Plank dips R

Russian Twists

Side Plank dips L

Bicycle crunches

Rest 2:00

Wendler

Week 1 and 5 retest

1 rep max

A1. Over head Press

2min rest

4 sets

A1. Barbell lateral raise 10-15 each reps

A2. Barbell high pull 8 reps

A3. Banded neck pulls – over hand 15 reps

2:00 rest

3-4 sets

D. DB hammer curls 8-12 each reps

1:30 rest

– – – – – – – – – – – – – – – – – – –

Lower Body (Week 1 & Week 3)

1 Round

:60 Work / :15 Rest

Side Plank dips R

Russian Twists

Side Plank dips L

Bicycle crunches

4 sets

A1: Wide stance Barbell back squat  8-10reps

A2. DB step back 1/14 rep 10each reps

2 min rest

4 sets

B1. KB cossack lunge 8-10 each reps

B2. Calf Raise BB or DB 10-15 reps

2:00min rest

4 sets

C1. DB hamstring curl 1/1/4 reps 8-10 reps

C2. Barbell bicep curl – 8-10 reps

2:00 min rest

– – – – – – – – – – – – – – – – – – – –

Upper Body (Week 2 & Week 4)

2 Rounds

:45 Work / :15 Rest

Plank step downs

Side Plank dips R

Side Plank dips L

Bicycle crunches

Rest 2:00

Week 2 Wendler

A1. Over head Press

2 min rest

Warm Up:

Every 2:00

5 reps @ 30%

5 reps @ 50%

3 reps @ 60%

Then…

5 @ 65%

5 @ 75%

5 or More @ 85%

Going every 2:00 for working sets

4 sets

B1. Pull-ups 5 reps

B2. Incline Landmine Split stance BB press 10 each reps

2:00 rest

3 sets

D1. Spartan  8-10 reps

D2. Landmine BB seated twists 15 each reps

1:30 min rest

– – – – – – – – – – – – – – – – – – – –

Lower Body (Week 2 & Week 4)

1 Rounds

:60 Work / :15 Rest

Side Plank dips R

Russian Twists

Side Plank dips L

Bicycle crunches

4 sets 8-10 each

A1. Bulgarian Split Squat – quad focus

A2. KB single leg deadlift

2:00 rest

4 sets

B1. Romanian deadlift 8 reps

B2. KB Side lunge to Press 3×8

1:30min rest

3 sets

C1. Hollow hold 60 secs

C2. Open hold 60 secs

1:30min rest

PHASE 14 (UPPER & LOWER BODY ACCESSORY AND STRENGTH)

NEW Phase 14 Accessory and Strength Work Starts THURSDAY THE 11TH!  Please read below to see what movements we will be working over the next 4 Weeks!

Upper Body (Week 1 & 3)

Wendler

A1. Floor Press

2min rest

3 sets

B1. Incline Landmine BB press – 3 x 10 each

B2. Banded faces pulls 3 x 15 each

1:30 rest

3 x 8-10 reps

D1. Spartan

D2. Landmine twists

1:30 min rest

– – – – – – – – – – – – – – – – – – – –

Lower Body (Week 1 & 3)

4 Sets

A1: Landmine Low Box Squat 4 x 8-10 reps

A2. Staggered Stance Deadlift 4 x 6 each

4 Sets

B1. Landmine Reverse Lunge 4 x 8-10 each

B2. Calf Raise BB or DB 4 x 10-15 each

2:00 min rest

4 Sets

C1. ChinUps 4 x 5 reps

C2. DB Bicep Curl 4 x 8-10 reps

2:00 min rest

– – – – – – – – – – – – – – – – – – – –

Upper Body (Week 2 & 4)

Wendler

A1. Floor Press

2 min rest

4 Sets

A1. Rack pulls 4 x 6-8 reps

A2. Chin up 4 x 5 reps

2:00 rest

3 Sets

C2. Banded Face pull 3 x 15 reps

1:30 rest

– – – – – – – – – – – – – – – – – – – –

Lower Body (Week 2 & 4)

4 Sets

A1 – Front foot elevated DB split squat 4010

A2 – Single leg DB deadlift

2:00 rest

4 Sets

B1  – cannon ball squat 1 & 14 rep – 4 x 5 reps

B2 – Spanish squat – 4 x 15 reps

1:30 rest

3 Sets 8 reps

Good morning

PHASE 13 (UPPER & LOWER BODY ACCESSORY AND STRENGTH)

NEW Phase 13 Accessory and Strength Work Starts THURSDAY THE 14TH!  Please read below to see what movements we will be working over the next 4 Weeks!

 

Upper Body  – Back  (Week 1 & 3)

4 sets

A1. Kroc Rows 4 x 8 each

A2. Neutral Grip Pull-up 4 x 5-8 reps

2:00 rest

3 sets

B1. Bent Over Row – supinated grip 3 x 10 reps

B2. DB Pullovers 3 x1 5 reps

2mins rest

3 x 8-10 reps (super set)

D1. Hanging raises

D2. Landmine twists

1:30min rest

————————————————

Lower Body (Week 1 & 3)

4 x 8-10 each (Super Set)

A1. Bulgarian Split Squat – quad focus

A2. Front Foot Elevated Reverse Lunge – glute focus

2:00 rest

4 sets

B1. BB Hip Thrust 1 & 1/4 reps 4 x 5

B2. Side Step to Press 3 x 8 reps

1:30min rest

3 sets

C1. Hollow crunches – prone position

C2. L-Sit max hold

1:30min rest

– – – – – – – – – – – – – – – – – – – –

Upper Body ( Week 2 & 4)

4 sets 10/8/6/4

A1. Floor Press

A2. Bent Over Row – pronated grip

2min rest

3 sets

B1. Wide DB Press – supinated 3 x 10-15 reps

B2. Face pull 3 x 15 reps

1:30 rest

3 sets

3 x max reps

C1. Lateral raise 3 x 10-15 reps

C2. Bent over DB Rear Delt Row 3 x 10-15 reps

1:30 min rest

—————————-

Lower Body ( Week 2 & 4)

4 sets

A1: Landmine Low Box Squat 4 x 8-10 reps

A2. Staggered Stance Deadlift 4 x 6 each

4 sets

B1. Landmine Reverse Lunge 4 x 8-10 each

B2. Calf Raise BB or DB 4 x 10-15 each

2:00min rest

4sets

C1. Chin-up 4×5

C2. DB Bicep Curl 4×8-10

2:00min rest

PHASE 12 (UPPER & LOWER BODY ACCESSORY AND STRENGTH)

NEW Phase 12 Accessory and Strength Work Starts THURSDAY THE 9TH!  Please read below to see what movements we will be working over the next 4 Weeks!

 

 

 Lower Body (Week 1 & 3)

4 sets

A1. Romanian BB DL 5 reps 3010 temp

A2. B-Stance Back Squat

2:00 rest

3 sets 6 reps

B1. DB step downs 6-8 reps/ea

B2. BB Cossack 6 reps/ea 4010 tempo

2mins rest

8-10 reps

C1. Weight sit-up

C2. Landmine twists

1:30 min rest

————————————————

Upper Body (Week 1 & Week 3)

A1. Death by floor press

4 sets

B1. Landmine  press  6-12 reps

B2. Banded face pulls 15 reps

1:30 min rest

3 sets

15-20 reps

C1. Australian pull-ups

1:30 min rest

3 sets 10-15 reps

B1. DB lateral raise

B2. DB rear bent delt row

– – – – – – – – – – – – – – – – – – – –

Lower Body (Week 2 & 4)

4 sets 8/8/8/6

A1. BB hip thrust 3010 temp

A2. Front Foot Heel Elevated Split Squat

2 min rest

3 sets

8 reps

B1. Cannonball Squat

2mins rest

3 sets

3 x max

C. Ring Dips

60sec rest

Max hold

D. Weighted plank

—————————-

Upper Body (Week 2 & 4)

SHOULDERS

A1: Push Press 4 x 5

A2: DB Bent over rear delt row 4 x 10-12

2:00min rest

TRICEPS + chest

B1: Floor Rolling Skull Crush to Press  3 x 8-10

B2: DB Tricep Kickback 3 x 10-12

B3: Close Grip Pushups 3 x max

1:30min rest

BICEPS

C1: DB Hammer Curl 3 x 10-12

C3: Wide Grip BB Curl 3 x max

1:30min

PHASE 11 (UPPER & LOWER BODY ACCESSORY AND STRENGTH)

NEW Phase 11 Accessory and Strength Work Starts THURSDAY THE 12TH!  Please read below to see what movements we will be working over the next 4 Weeks!

 

UPPER BODY (WEEK 1 & WEEK 3)

A1. BB Press BTH 4×6

A2. Ring row Y,T,W 4 x 10

A3. Landmine lateral raise 4 x 12-15

B1. Foot Elevated Bodyweight pull up 3 sets to fail

B2. Ring leg raise 3 x 8-10

C1. Shoot thru 3 x10

C2. Plank 3x 1:00 (weighted)

—————————————————

LOWER BODY (WEEK 1 & 3)

A1. BB Butterfly Squat 4×10

A2. BB RDL 4×15-20

A3. DB hamstring curl 4×12-15

B1. Heels Elevated Goblet Squat 3×10

B2. Kneeling sissy squat 3×15

C1.  BB curl 1&1/4 rep 3 set to max reps

—————————————————

UPPER BODY (WEEK 2 & 4)

A1. Reverse grip floor press 4×8-10

A2. BB Row 4×8

A3. DB lateral raise 4×12-15

B1. DB pullover 3×12-15

B2. DB row to hip 3×10

C1. BB Drag curl 3 sets to max reps

C2. Bent over reverse fly 3×10-12

————————————-

LOWER BODY (WEEK 2 & 4)

A1. Zercher curtsy 4x8ea

A2. Lying DB  hamstring curl 4×12-15

A3. Sumo elevated DB squat 1×10-12 | 3×15

B1. Single leg step down (ascending reps) 3x 15,20,25 ea

B2. BB RDL 3×8 tempo 4020

C1. Weight plank 3x1min

5 Week Clean (Technique Cycle)

CrossFit Wall Street

 

 

 

Tuesday the 27th we will begin a 5 Week Technique Cycle towards the Squat Clean.

Instead of the focus being strictly based off strength (ie: 1 rep or 2 rep max) and working off percentages.  We will be focusing on the technical side of the lift.

 

Focused on the following:

  1. Rack Delivery
  2. Tall Muscle Clean
  3. Tall Clean

 

We will also break into smaller groups.  Each class will have opportunity to work on the technical side of the Clean and also build strength with different variations of the Front Squat:

  1. Zercher Squats
  2. Front Squat Lockouts
  3. Double Pause Front Squats

 

After the 5 weeks we will take all the tools we have learned and apply them to a 1 RM Squat Clean.

 

Look forward to helping all of you build a better and stronger foundation in lifting!!

PHASE 10 (Upper Body and Lower Body Accessory and Strength)

CrossFit Wall Street

 

NEW Phase 10 Accessory and Strength Work Starts Today!  Please read below to see what movements we will be working over the next 4 Weeks!

 

 

UPPER (Week 1 & Week 3)

A1. Floor Press 1 & 1/4 reps 4 x 8

A2. DB fly 4 x 12-15

B1. Foot Elevated Bodyweight pull-up 3 x fail

B2. Arnold Press 3 x 10-15

C1. Incline close grip pushup 4 x fail

C2. Chin up 4 x fail

 

LOWER (Week 1 & Week 3)

A1. Landmine Reverse lunge  1 & 1/4 reps 3 x 10

A2. RDL banded 4 x 8

B1. Goblet cossack 3 x 8 (each)

B2. Rack pulls above the knee 3 x 8 (each)

Core

4 x 10

C1. Shoot thru’s

C2. Hanging Leg Raises

 

UPPER (Week 2 & Week 4)

A1. Snatch Grip Press (BTH) 1 & 1/4 rep 4 x 6-8

A2. Bent Over Wide Grip BB Row 4 x 8

B1. BB Bradford Press 3 x 10

B2. Straight Arm Bent Over DB Fly 3 x 15

4 x fail

C1. BB Wide Curl

C2. DB Lateral Raise

C3. DB Hammer Curl

 

LOWER (Week 2 & Week 4)

A1. BB Bulgarian Split Squat 4 x 20,15,12,10 reps

A2. Banded Hip Thrust 4 x 15-20

B1. DB RDL Banded 3 x 20,15,12,10

B2. Front Foot Elevated BB Split Squat 3 x 20,15,12,10

3 x 2 minutes

C1. Weight Plank

PHASE 9 (Upper Body and Lower Body Accessory and Strength)

CrossFit Wall Street

 

 

Our new Phase 9 Accessory and Strength Work Starts this Thursday!  Please read below to see what movements we will be working on!!!!

 

Upper (Week 1 & Week 3)

SHOULDERS

A1. Strict press 3×5

A2. Lateral Raise 3×8

B1. Bent Over DB reverse fly 3×10-12

B2. Arnold press 3×8-10

B3. BB up right row hang 3×8

BICEPS

C1. DB Curl 3×8-10

C2. DB Tricep Kick Back 3×8-10

—————————————————

Lower (Week 1 & Week 3)

LEGS

4 sets

A1. DB step ups 4010 tempo

A2. Single leg deadlift 3010 tempo

B1. BB Side Lunges 3×8 (ea)

B2. Banded squat supported 3×15

B3. BB Calf Raise 3xMax

BICEPS

C1. Wide Grip Bicep Curl 3×8-10

C2. BB Curl 3xMax

C3. Zottoman curl 3×8-12

—————————————————

Upper (Week 2 & Week 4)

CHEST

A1. Floor Press 4×6

A2. DB incline flye 4×15

B1. Ring Dips 4×6-8

B2. BB curl 4×6

Tabata mashup x2

2min rest between

Pushup

Australian pullups

————————————————

Lower (Week 2 & Week 4)

LEGS + GLUTES

A1. Front Foot Elevated Reverse Lunges KB 4×10-12

A2. BB sumo stance good morning 4×8

B1. Heel Elevated Goblet Squat 3×20

B2. KB Swing 3×20

C1. Banded Side Clams 3×20

C2. Banded Squats 3×20

C3. Banded KB Glute Bridge 3×20

PHASE 8 (Upper Body and Lower Body Accessory and Strength)

CrossFit Wall Street

 

 

 

Our new Phase 7 Accessory and Strength Work Starts this Thursday!  Please read below to see what movements we will be working on!!!!

 

Upper Body (Week 1 & Week 3)

SHOULDERS

A1. Push press 3×8 + 1 AMRAP

A2. Lateral Raise to Thumbs down Raise 3×8

B1. Landmine Rear Delt Pendley Row 3×10-12

B2. Single Arm DB Press 3×8-10

B3. DB Front Raise 3×16-18

BICEPS

C1. BB Drag Curl 3×8-10

C2. DB Tricep Kick Back 3×8-10

———————————————————

Lower (WEEK 1 & WEEK 3)

LEGS

A1. Landmine close-stance Heel Elevated Squat 1×15 + 3×10

A2. BB Good Morning 4×8

B1. BB Side Lunges 3×8 (ea)

B2. KB Crossover Lunge 3×8 (ea)

B3. BB Calf Raise 3xMax

BICEPS

C1. Wide Grip Bicep Curl 3×8-10

C2. BB Curl 3xMax

—————————————————

Upper (WEEK 2 & WEEK 4)

CHEST

A1. Close Grip Chest Press 1×15 + 3×6-8

A2. Landmine Chest Press 4×8-10

B1. Ring Dips 3×6-8

B2. Floor Press 3×8-10

BICEPS + CHEST

C1. UCV Raises 3×8-10

C2. Close Grip Hammer Curl 3×8-10

C3. Chin up 3×8-10

————————————————

Lower (WEEK 2 & WEEK 4)

LEGS + GLUTES

A1. Lunges BB Back 4×8

A2. Lunges BB Front 4×8

B1. Heel Elevated Goblet Squat 3×20

B2. KB Romanian DL 3×20

C1. Banded Hip Abductions 3×20

C2. Banded Squats 3×20

C3. Glute Bridge 3×20

 

PHASE 7 (Upper Body and Lower Body Accessory and Strength)

CrossFit Wall Street

Our new Phase 7 Accessory and Strength Work Starts this Thursday!  Please read below to see what movements we will be working on!!!!

 

Upper  (WEEK 1 & WEEK 3)

SHOULDERS

A1: Push Press 3×8-10

A2: DB Bent Over Lateral Raise 3×10-12

A3: DB Front to Lateral Raise 3 sets for max reps

2:30min rest

TRICEPS

B1: Floor Rolling Skull Crush to Press  3x 8-10

B2: Banded Tricep Pushdown 3×10-12

B3: Close Grip Pushups 3 sets for max reps

2:00min rest

BICEPS

C1: DB Hammer Curl 3×10-12

C2: BB Curl Reverse Grip 3×10-12

C3: Wide Grip BB Curl 3 sets for max reps

2:00min rest

——————————————————————-

Lower (WEEK 1 & WEEK 3)

A1: Sumo DL 3×6

A2: Bulgarian Split Squat 3×8 (ea)

2:00min rest

B1: DB RDL 3×8

B2: Single Leg Hip Thrust 3×15

75sec rest

C1: Landmine Straddle Squat 3×10

C2: Banded Hip Abduction 3×20

C3: Banded Squat 3×20

75sec rest

——————————————————————-

Upper (WEEK 2 & WEEK 4)

CHEST

A1: Floor Press 3×10 (5010+2010) tempo contrast

A2: Rear Delt Landmine Row 3×15 (ea)

75sec Rest

B1: DB Hammer Curl to Press 3×10 (ea)

B2: Chest Raise / DB Pullover  3×20

2min rest

BICEPS

3sets

C1: Hammer Curl + Side Raise 3×20 (ea)

C2: Overhead KB Tricep Extension 3×20

C3: Renegade Rows 3x60secs

75sec rest

——————————————————————-

Lower (WEEK 2 & WEEK 4)

A1: Front Racked Reverse Lunge 4×6

A2: Single Legged Landmine RDL 4×8 (ea)

2min rest

B1: DB Cyclist Squat 3×10

B2: Banded Hamstring Curl 3×10

75sec rest

BICEPS

3 sets

6-8reps + max + max

Mechanical drop set

C1. Pronated (reverse) grip

C2. Supinated wide

C3. Supinated narrow

2min rest