Around the Whiteboard with Chris Fischer
Around the Whiteboard with Chris Fischer
Thursday 6.19.14
Essentials: A. 3 Rounds Not For Time: Handstand Hold Knees on Box 30sec Support Hold on Dip Bar 20sec Bench Bridge Holds x 60 sec B. 3 Sets Body Weight Bulgarian Split Squat x 10-12 reps per Leg Squat Jumps x 10 meters On the 4min marks C. 7min AMRAP DumbBell Lunge x 7 reps […]
Wednesday 6.18.14
Essentials: A. 6 sets Hang Power Clean (Mid thigh) x 10 reps (BAR) On the 3min Marks Rest 5min B. 5min AMRAP No Push Up Burpee Rest 5min C. 3 rounds (Time Cap 15min) Row x 500m Deadlifts x 15 reps Box Jumps Step Down x 15 reps Fitness: A. 6 sets Hang Power Clean […]
Tuesday 6.17.14
Essentials: A. 8 Sets Behind the Neck Snatch Grip Push Press+Overhead Squat x 2+2 reps PVC or BAR On the 90sec Marks Rest 3min B. 5 Sets Back Squat x 8 reps Tempo 22×1 On the 3min Marks Rest 3min C. For time: Thrusters x 40 reps Fitness: A. 8 Sets High Hang Power Snatch+Overhead […]
Monday 6.16.14
Essentials: A. 6 Sets each for time: Push Press x 10 reps Bench Dip x 7 reps rest 2 minute Rest 3min B. 8 Sets: Light Sled Push x 50 meters On the 3min Marks Fitness: A. 6 Sets each for time: Push Press x 10 reps 115/75 Stationary Dip x 7/5 reps for time […]
Saturday 6.14.14
Essentials: A. 5 Sets Dip Negatives x 3-5 reps Tempo 31A1 On the 2min Marks Rest 5min B. 15min AMRAP Incline Push Ups x 12 reps Hanging Leg Raises x 4 reps Fitness: A. 5 Sets Weighted Dip Negatives x 3-5 reps Tempo 31A1 On the 2min Marks Rest 5min B. 15min AMRAP Handstand Push […]
Fisch Tank (Episode 2)
Coach Chris Fischer discuses training for fat loss in this episode of Fisch Tank. Have a question about training for fat loss? Send it to chris@noexcusescrossfit.com
Friday 6.13.14
Essentials: A. 18 Sets Pausing at Knee (3sec) Power Clean x 3 reps BAR On the min Rest 5min B. For time: Front Squat x 30 reps DB Power Snatch x 30 reps Row x 30 cal. Fitness: A. 6 Sets Pausing at Knee (3sec) Power Clean x 3 rep 65% On the 3min *Not […]
Thursday 6.12.14
Essentials: A. 3 Rounds Not For Time: Bench Bridge Hold x 45sec Lying Leg Raises x 8-12 reps Floor Back Extensions x 10-20 reps Rest 3min B. 3 Sets Unweighted Single Leg RDL x 10-12 reps per leg Box Step Ups x 10 reps as High as possible On the 4min Marks Rest 3min C. […]
Wednesday 6.11.14
Essentials: A. 10 Sets Deadlift x 8 reps 55% On the Min Marks Rest 5min B. Tabata No Push Up Burpees Rest 5min C. Row 20min Max Cal Fitness: A. 10 Sets Deadlift x 4 reps 75% On the Min Marks Rest 5min B. Tabata No Push Up Burpees Rest 5min C. Row 20min Max […]