Thursday May 1st, 2014

Fitness:

A1. Single let KB deadlift 8-10 reps/ each leg, rest 30s between legs. rest 1 minute between sets

A2. Weighted Supinated Pull Ups @ 30×1, 2-3 reps x 3 sets, rest 1 minute between sets.

RX: Weighted Pull Ups
Intermediate: Regular Pull Ups, 5-7 reps
Beginner: Negative Pull Ups, 3-4 reps


B. 7 Minute AMRAP of the following:
25 Single Unders
10 Goblet Squats
+
3 minutes rest
+
5 Minute AMRAP
Max Calories on Airdyne


Performance:

Make up Wednesday workout or foam roll, stretch, mobility

Wednesday April 30th, 2014

Fitness: 

A. Barbell Strict Press, 5-7 reps x 3 sets, rest 1:30 between sets.
 Go up in weight slightly from last week. Last Week was 6-8 reps

B1. Russian Kettlebell Swings, 15-18 reps x 4 sets, rest 15 seconds.  Use a little bit heavier than you are used to.

B2. Burpees, 10-12 reps as fast as possible x 4 sets, rest 2 minutes between sets.

C1. Band tricep push-down  12-20 reps x 3 sets, rest 1 minute.

C2. DB Bent Over Row @ 30×1, 8-10/each arm x 3 sets, rest 1 minute.

*If you finish early and have extra time and energy do row sprints. 

30s on 

2:30 rest x up to 4 sets. 

Performance: 

A. 

Two sets, not for time, of:
Rope Climb x 2 ascents
Double-Unders x 40 reps

B.
eight sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.  Build from 65 up to ~90% of 1RM over course of sets.

C.
Complete as many rounds and reps as possible in 5 minutes of:
295/165 lb. Deadlift x 3 reps
Muscle-Up x 3 reps

Scale to 80% of 1RM.  DO NOT ALLOW YOURSELF TO USE CRAP FORM ON DL. 

sub for 3 muscle-up is 5 CTB, 5 ring dips, 5 toes to bar.  

Rest exactly 5 minutes, and then . . .

D. 

3 rounds for time

15/10 pull-ups

Run 200m

Tuesday April 29th, 2014

Fitness:

12 Minutes of the following:
Run 200 meters
10 Front Squats @ 75/45, 65/35
5 Plank-Walk-Outs

+
Rest 6 Minutes
+
12 Minutes of the following:
20/15 Calories on Airdyne
10 Step Down Box Jumps
5 Barbell Push Press @ 75/45, 65/33

Performance:

A.
3 sets, not for time, of:
Muscle-Ups x 2-5 unbroken reps.  Practice your transition.
Toes to Bar x 10-15 reps

B.
Take 20 minutes to build to a heavy Split Jerk.  Start the clock with an empty bar. Do not go past time cap.

3 sets:
C1.  7-10 ring dips.

Rest 20s

C2.  10-15 pull-ups

rest 30s

D. 10 Min AMRAP
For time:
Row 2000 Meters
max double unders

score is double unders

Notes: C and D can be done in either order. 

Monday April 28th, 2014

Fitness:

28 day challenge re-test! :

3 Rounds for time:
Row 400m
12 Deadlifts @ 135/95 lbs
21 Box Jumps OR step-ups @ 24/18 or 18/12 inches

+

A. High Bar Back Squat @ 20×1, 8-10 reps x 3 sets, rest 1:30 between sets.

B. Close Grip Bench Press @ 30×1, 5-7 reps x 3 sets, rest 1:30 between sets.

Performance:

A.
6 sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets. Working sets should be in the 80-90% range.

B.
Back Squat
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest as needed between sets.

You choose the loads. Build each wave. This is not meant for a 1RM build.

Sunday April 27th, 2014

Make up Saturday's workout or complete Monday workout.


Monday workout:

Fitness:

A1. High Bar Back Squat @ 20×1, 8-10 reps x 3 sets, rest 1:30 between sets.
A2. DB Upright Row @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.

B. Close Grip Bench Press @ 30×1, 5-7 reps x 3 sets, rest 1:30 between sets.

C. AMRAP 10 Minutes of the following:
8 Ring Rows or 4 Pull-Ups
16 Walking Lunges(8/each side)
20 Second Plank Hold

Notes: be strict with your tempos and controlled on A1 and A2 and B. Challenge yourself if form and tempo is good. 

For C be in control on the ring rows.


Performance:

A.
6 sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets. Working sets should be in the 80-90% range.

B.
Back Squat
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest as needed between sets.

You choose the loads. Build each wave. This is not meant for a 1RM build. Just get to a heavy single. 

Saturday April 26th, 2014

Fitness: 

Teams of Two Complete the following:
Complete 10 Rounds as a team of the following:
Run 200 Meters
10 Wall Balls or Goblet Squats
Each Member completes 5 rounds
+
Once partner finishes tenth round, you go right into next workout
+
Complete 10 Rounds as a team of the following:
Row 250 Meters
10 Step Down Box Jumps
Each Member completed 5 rounds
+
Once partner finishes tenth round, you will go into next workout
+
12 Rounds of the following:
6 DB Push Press
12 Sit Ups
Switch every round(total 6 rounds)

Performance:

A.
2 sets for times of:
2 Rope Climbs (15′)
5/2 Muscle-Ups
9 Toes to Bar
Rest as needed

B.
3 sets for times of:
5 Squat Cleans ---use 60% of your 1RM clean.
10 ring dips
12 Pull-Ups
20 Hand-Release Push-Ups
20 Box Jumps
30 Double-Unders
Rest 3 minutes between sets.

Friday April 25th, 2014

Fitness:

A. 3 Rounds for time of the following:
500 Meter Row
100 Meter Farmer’s Walk KB or DB.  Use same weight as last week.
14 Walking Lunge Steps(7/each side).

B1. Plank Walk-Outs, 7 reps, rest 10 seconds, 7 reps, rest 10 seconds, 7 reps x 4 sets, rest 30 seconds between sets.

B2. Side Bridges, 20 seconds/each side x 4 sets, rest 1 minute.

+

pull-up assistance work

Performance

A.
Take 15 minutes to build to a heavy Snatch. Build quick so that you get a few attempts at 90% or more of your 1RM.

B.
Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only buildin weight to the extent your speed and mechanics stay sound. Build quick.

C.
Bench Press @ 30X0
1. 5 reps @ 60% of 1-RM
2. 3 reps @ 75%
3. 1 rep @ 85%
4. 3 reps @ 80%
5. 3 reps @ 85%
6. 2 reps @ 90%
7. 7 reps @ 80%
8. 7 reps @ 80%
9. 7 reps @ 80%
10. 7 reps @ 80%

Rest exactly 2 minutes between sets 7-10. 

Thursday April 24th, 2014

Fitness:

A1. DB Box Step Ups @ 30×1, 6-8 reps each leg x 3 sets, rest 1 minute.

A2. Weighted Pronated Pull Ups @ 30×1, 2-3 reps x 3 sets, rest 1 minute between sets.
RX: Weighted Pull Ups
Intermediate: Regular Pull Ups, 5-7 reps
Beginner: Negative Pull Ups, 3-4 reps

B. DB Powell Raises, 6-8 reps/each x 3 sets, rest 1 minute.

C. 2 Sets of the following @ 90%:
Airdyne 35 /25 cals
Kettlebell Swings 25 reps
Burpees 15 reps
Rest 6-8 minutes between sets

Performance:

Make up Wednesday workout or foam roll, stretch, mobility work. 

Wednesday April 23rd, 2014

Fitness:

A. Barbell Strict Press, 6-8 reps x 3 sets, rest 1:30 between sets.  Make these working sets

*You can and should go up in weight slightly from last week. Last week was 8-10 reps

B1. DB Push Press @ Moderate Effort, AMRAP 25 Seconds x 5 sets, rest 10 seconds

B2. Box Jumps Step Down, 10-12 reps x 5 sets, rest 1:30 between sets.

C1. DB External Rotation @ 30×1, 8-10 reps/each x 3 sets, rest 1 minute.

C2. Weighted Plank Holds x 35 seconds x 3 sets, rest 1 minute.

Performance:

A.
Four sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM Power Clean

*Lower the weight if you need to, but keep it heavy.
(rest 10 seconds between singles)
Rest 3 minutes

B.
Four sets of:
Clean Pull x 1.1.1 @ 110-115% of Clean
(rest 10 seconds between singles)
Rest as needed between sets.

C.
On the minute, every minute, for 8 minutes, complete:
Deadlift x 3 reps
Burpees x 6 reps

*As with last week’s, choose a load that is challenging but doable for the prescribed rep scheme – ideally heavier than last week.

D. Max Calories on Airdyne in 60 seconds. This is one ALL OUT effort. Go hard, deal with the pain and keep driving. Set a PR, get on the board with something you can be proud of. 

*Men use the black bike. 

*women use the gold bike

Tuesday April 22nd, 2014

Fitness:

4 sets: 

A1. Batwings 6-8 reps.   Rest 1 minute

A2. Pull -up negatives 4-6 reps.  Rest 1 minute

+

 Minute AMRAP of the following:
6 Minute AMRAP of Burpees sets of 8 unbroken.  Unbroken means no pause at top or bottom. It does not have to be sprint pace, but just continuous burpees with no pauses
+
Rest 5 Minutes
+
10 Rounds of the following at hard pace:
6 Kettlebell Swings
12/9 calories on Airdyne
Rest 30 seconds between sets

Performance:

A.
Two sets, not for time, of:
Muscle-Ups x 3-6 reps
Toes to Bar x 10-12 reps

B.

6 sets:
Jerk x 1 rep @ 80-95%.   Build as you see fit. Focus on technical proficiency during all reps.
Rest 2 -3 minutes.

C.
Three sets of:
Snatch Push Press x 2 reps
Rest 60 seconds
Weighted Pull-Ups x 2 reps @ 20X0
Rest 60 seconds

D.
Two sets of:
Row 350 Meters
25 Kettlebell Swings (32/24 kg)
20 DB push press- heavy
Rest 3 minutes

Monday April 21st, 2014

Fitness:

A1. Front Squat @ 20×1, 1-2 reps @ 90% of 1RM x 5 sets, rest 1:30 between sets.

*Use a heavy load if you have never tested 1RM. Make sure form is good as you build in weight. RECORD YOUR PR if you set one!

A2. DB Upright Row @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.

B. Close Grip Bench Press @ 30×1, 4-6 reps x 3 sets, rest 1:30 between sets.
*Use push-ups if you don't have more than 10 unbroken perfect push-ups. 

C. Ring Rows  @ 20x1, 6-8 reps x 3 sets, rest 1:30 between sets.  Perfect form and pause for that second at top!

D. 21-18-15-12-9-6-3 of the following:
Row or Airdyne Calories
Front Squat 75#/45#

Performance:

A.
Three sets, not for time, of:
V-Ups x 15-20 reps
(perform as quickly as possible)
Double-Unders x 30 reps

B.
Five sets of:
B1. Power Snatch from Mid-Thigh x 3-4 reps
Rest 20 seconds
B2. Tall Box Jumps x 5 reps @ 04X1
(reset on the ground for 4s each time before next jump)
Rest 2 minutes

C.
Back Squat @ 30X0
*Set 1. x 5 reps @ 60%
*Set 2. x 3 reps @ 75%
*Set 3. x 1 rep @ 85%
*Set 4. x 3 reps @80%
*Set 5. x 3 reps @ 85%
*Set 6. x 2 reps @ 90%
*Set 7. x 5 reps @ 80-82%
*Set 8. x 5 reps @ 80-82%
*Set 9. x 5 reps @ 80-82%
*Set 10. x 5 reps @80-82%

Rest exactly 2 minutes between sets 7-10. Rest less between sets 1-6.

Sunday April 20th, 2014

There is no evening class tonight. There will be open gym at 10 a.m.


Make up Saturday workout or complete Monday workout.


Monday workout:

Fitness:

A1. Front Squat @ 20×1, 1-2 reps @ 90% of 1RM x 5 sets, rest 1:30 between sets.

*Use a heavy load if you have never tested 1RM. Make sure form is good as you build in weight. RECORD YOUR PR if you set one!

A2. DB Upright Row @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.

B. Close Grip Bench Press @ 30×1, 4-6 reps x 3 sets, rest 1:30 between sets.
*Use push-ups if you don't have more than 10 unbroken perfect push-ups. 

C. Ring Rows  @ 20x1, 6-8 reps x 3 sets, rest 1:30 between sets.  Perfect form and pause for that second at top!

D. 21-18-15-12-9-6-3 of the following:
Row or Airdyne Calories
Front Squat 75#/45#

Performance:

A.
Three sets, not for time, of:
V-Ups x 15-20 reps
(perform as quickly as possible)
Double-Unders x 30 reps

B.
Five sets of:
B1. Power Snatch from Mid-Thigh x 3-4 reps
Rest 20 seconds
B2. Tall Box Jumps x 5 reps @ 04X1
(reset on the ground for 4s each time before next jump)
Rest 2 minutes

C.
Back Squat @ 30X0
*Set 1. x 5 reps @ 60%
*Set 2. x 3 reps @ 75%
*Set 3. x 1 rep @ 85%
*Set 4. x 3 reps @80%
*Set 5. x 3 reps @ 85%
*Set 6. x 2 reps @ 90%
*Set 7. x 5 reps @ 80-82%
*Set 8. x 5 reps @ 80-82%
*Set 9. x 5 reps @ 80-82%
*Set 10. x 5 reps @80-82%

Rest exactly 2 minutes between sets 7-10. Rest less between sets 1-6.

Saturday April 19th, 2014

Fitness:

Teams of Two Complete the following:
4 Rounds of the following:
500 Meters of Rowing
25 Goblet Squats
One partner works for 1 full round, then the other partner works for a full round.
+
After the 4 rounds, partners move onto:
+
4 Rounds of the following:
Row 400 Meters
25 Kettlebell Swings
One partner works for 1 full round, then the other partner works for a full round.
+
+
After the 4 rounds
+
Complete 80 Burpees as a team.
One working one resting. Break up however you would like.

Performance:

A.
Three sets for times of:
10 Alternating Pistols (5 each)
5/2 Muscle-ups

50 Double-Unders
Rest 2 minutes

Note: If you do not have MU, get your progression work in and DO NOT do this for time.

B.
3 rounds for time:

Run 400m

10 Thrusters 135#/ 85#.   

12/ 8 CTB

or you may perform FRAN. 




C.
Three sets of:
C1. Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
C2. Weighted sit-ups x 15 reps.
Rest as needed

Friday April 18th, 2014

Fitness: 

A. 16 Minute AMRAP of the following:
12 Goblet Squats - moderate
Run 200 Meters
12 Sit Ups

B. Side Bridges x 45 Seconds Total x 3 sets/each side, rest 1:30 between sides.
You may come down in between the 45 seconds, as long as you complete 45 seconds in total.

C. KB or DB Farmer’s Walk x 100 Meters x 2 sets, rest 1 minute between sets.

Performance: 

A.
Take 15 minutes to build to a heavy Snatch

B.
Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only build in weight if your speed and mechanics stay sound.

C.
Bench Press @ 30X0
1. 5 reps @ 60% of 1-RM
2. 3 reps @ 75%
3. 1 rep @ 85%
4. 3 reps @ 80%
5. 3 reps @ 85%
6. 2 reps @ 90%
7. 7 reps @ 75%
8. 7 reps @ 75%
9. 7 reps @ 75%
10. 7 reps @ 75%
Rest exactly 2 minutes between sets 6-10. Rest less between sets 1-6.

Increase loads by 1-2% from last week if tempo and reps look good. 

Thursday April 17th, 2014

Fitness:

A1. DB Split Squats @ 30×1, 6-8 reps each leg x 3 sets, rest 1 minute.   Pay attention to tempo!
A2. Weighted Mix Grip Pull Ups @ 30×1, 3-4 reps x 3 sets, rest 1 minute between sets.
RX: Weighted Pull Ups
Intermediate: Regular Pull Ups, 4-6 reps
Beginner: Negative Pull Ups, 3-4 reps

B. DB Zotman Curls, 6-8 reps x 3 sets, rest 1 minute.

C. 3 Rounds of the following @ 90% effort:
45 Seconds on Airdyne
15 Kettlebell Swings
8 Burpees
Rest 4 Minutes between sets

Performance:

foam roll, mobility, stretch or makeup Wednesday workout.  

Wednesday April 16th, 2014

Fitness: 

A. Barbell Strict Press, 8-10 reps x 3 sets, rest 1:30 between sets.

B1. Thruster AMRAP 25 seconds x 4 sets, rest 15 seconds.
Beginners: Dumbbells
Advanced: Barbell @ 75/45, 65/33 lbs
B2. Hand Release Push Ups, 15-18 reps x 4 sets, rest 2 minutes.
Knee Push Ups for those less advanced

C1. DB Tricep Extensions @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
C2. Weighted Plank Holds x 30 seconds x 3 sets, rest 1 minute.

Performance:

A.
Skill of your choice practice.  Pick something, improve it.  10 minutes.

B.
Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM.    Use hook grip. Be strict about only 10s between singles.
(rest 10 seconds between singles)
Rest as needed between sets.

C.

Three sets of:
Clean Pull x 1.1.1.1 @ 105-110% of Clean.
(rest 10 seconds between singles)
Rest as needed between sets.

D.
On the minute, every minute, for 10 minutes, complete AFAP:
Deadlift x 2 reps
Burpees x 3 reps

Loading – Use between 255-315/ 155-205 lbs. Understand who you are as an athlete and select the appropriate weight.

Tuesday April 15th, 2014

Fitness: 

AMRAP 8 Minutes of the following:
Run 200 Meters or Row 250 Meters
8 Box Jumps - step down
4 Toes to Bar or Knees to Chest
+
Rest 4 Minutes
+
AMRAP 8 Minutes of the following:
Airdyne 15/12 Calories
8 Barbell Push Press
16 Walking Lunges
+
Rest 4 Minutes
+
AMRAP 8 Minutes of the following:
Run 200 Meters or Row 250 Meters
8 Wall Balls
12 Sit Ups

Performance:

A. 

Three sets, not for time, of:
Strict HSPU x 4-8 reps
Muscle-Ups x 3-6 reps.   Try to link them.
L-Sit x 20-30 seconds

B.
Four sets of:
B1. Snatch Push Press from back x 4-5 reps
Rest 2 minutes
B2. Weighted Pull-Up x Max Reps
(use 50-60% of your 1-RM weighted pull-up)
Rest 2 minutes


C.
Complete as many rounds and reps as possible in 10 minutes of:
10/6 Strict Pull-Ups
20 Hand Release Push-Ups
30 Double-Unders

Monday April 14th, 2014

Fitness: 

A1. Front Squat @ 30×1, 8-10 reps x 3 sets, rest 1 minute.    Goblet squat for beginners.
A2. Ring Rows @ 30×1, 6-8 reps x 3 sets, rest 1 minute.

B. DB Bench Press @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.   Go as heavy as you can while maintaining control and tempo.

C. For time: 

 15-12-9-6-3 of the following:

Deadlift.    Use a moderate weight.    Beginners use a KB. 

Burpees.    Jump and extend arms overhead. 

Performance: 

A.
Three sets, not for time, of:
Toes to Bar x 10 reps.     work on perfect technique and no wasted motion.
Double-Unders x 30 reps.
Turkish Get-Up x 2-3 reps each arm.  Stable and tight throughout.

B.
Five sets of:
Power Snatch from Mid-Thigh x 3 reps
Focus on speed and making sure to pull into quarter squat.
Rest as needed

C.
Back Squat @ 30X0
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
Set 9 – 7 reps @ 75%
Set 10 – 7 reps @ 75%

Rest exactly 2 minutes between sets 6-10. You may rest less between earlier sets . Sets 1-6 are building for the working sets.

Use same loads as last week. If last week’s loads felt too light, you may increase load by 1-2% – not more. Just focus on moving the weight faster.  We have a planned and detailed squat program we are start

Sunday April 13th, 2014

Make up Saturday workout or complete Monday workout.



Monday workout:

Fitness: 

A1. Front Squat @ 30×1, 8-10 reps x 3 sets, rest 1 minute.    Goblet squat for beginners.
A2. Ring Rows @ 30×1, 6-8 reps x 3 sets, rest 1 minute.

B. DB Bench Press @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.   Go as heavy as you can while maintaining control and tempo.

C. For time: 

 15-12-9-6-3 of the following:

Deadlift.    Use a moderate weight.    Beginners use a KB. 

Burpees.    Jump and extend arms overhead. 

Performance: 

A.
Three sets, not for time, of:
Toes to Bar x 10 reps.     work on perfect technique and no wasted motion.
Double-Unders x 30 reps.
Turkish Get-Up x 2-3 reps each arm.  Stable and tight throughout.

B.
Six sets of:
Power Snatch from Mid-Thigh x 3 reps
Focus on speed and making sure to pull into quarter squat.
Rest as needed

C.
Back Squat @ 30X0
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
Set 9 – 7 reps @ 75%
Set 10 – 7 reps @ 75%

Rest exactly 2 minutes between sets 6-10. You may rest less between earlier sets . Sets 1-6 are building for the working sets.

Use same loads as last week. If last week’s loads felt too light, you may increase load by 1-2% – not more. Just focus on moving the weight faster.  We have a planned and detailed squat program we are start

Saturday April 12th, 2014

Fitness:

Teams of 2 Complete the following:
5 Rounds for time of:
400 Meter run or 500 Meter row or Airdyne 35 Calories
30 Wall Balls
20 Box Jumps

Alternate movements with your partner. P1 runs 400m, P2 complete 30 wall balls, P1 completes box jumps, P2 runs 400m etc., until 5 rounds total have been completed.

Performance:

A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Pistols x 3-5 reps each leg
L-Sit x 20-30 seconds

B.
Complete as many reps and rounds as possible in 6 minutes of:
275/185 lb. Deadlift x 3 reps.     If this is super heavy for you use, 75% of 1RM.
24/18″ Box Jumps x 6 reps - step down
Pull-Ups x 9 reps

Rest exactly 4 minutes, and then:

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 weighted Sit-Ups  15#/10#
10 Walking Lunges with 55/35 lbs.   Use Kbs or DBs.

Rest exactly 4 minutes, and then:

D.
For time:
Run 1200 Meters.    Row if weather is poor. 

Friday April 11th, 2014

Fitness:

A. 4 Rounds of the following:
Airdyne 30/25 Calories
DB Push Press 15 reps -moderate
Box Jumps 10 reps
Rest Time= Work Time

If you takes you 4 minutes, then you rest 4 minutes.

B1. Weighted Plank Holds x 40 seconds x 3 sets, rest 1 minute.

B2. Ring Rows @ 30×1, 6-8 reps x 3 sets, rest 1 minute.

Performance:

A.
Take 15 minutes to build to a heavy Snatch

B.
Take 10-12 minutes to build to a heavy-ish Clean & Jerk

For A and B keep the weight light and fast with perfect mechanics, only build in weight when speed and mechanics are sound. We will be doing this every Friday for a a couple months now, so only move up in weight when things are solid. When things are solid you may go for a PR lift. DO NOT try and PR every week for 2 months, because it won't happen and then the only thing you will be learning how to do is fail.

C.
Bench Press @ 30X0
1. 5 reps @ 60% of 1-RM
2. 3 reps @ 75%
3. 1 rep @ 85%
4. 3 reps @ 80%
5. 3 reps @ 85%
6. 2 reps @ 90%
7. 7 reps @ 75%
8. 7 reps @ 75%
9. 7 reps @ 75%
10. 7 reps @ 75%
Rest exactly 2 minutes between sets 6-10.  Sets 1-5 can be much less as you build quickly. 

Thursday April 10th, 2014

Fitness:

A1. Reverse DB Lunge @ 11×1, 6/reps each leg x 3 sets, rest 1 minute.  Make these as heavy as you can handle with good form.

A2. Weighted Pronated Pull Ups @ 30×1, 3-4 reps x 3 sets, rest 1 minute between sets.

RX: Weighted Pull Ups
Intermediate: Regular Pull Ups, 4-6 reps
Beginner: Negative Pull Ups, 3-4 reps

B. DB Zotman Curls, 6-8 reps x 3 sets, rest 1 minute.

C. Every 3 minutes row 35s ALL OUT x 6 sets.   Can be done in teams of 2 or 3 to foster healthy competition! 

Performance:

Mobility, foam roll, stretch. Light Z1 work on Airdyne or rower or go for a nice walk or hike. Just nothing too strenuous. 

Wednesday April 9th, 2014

Fitness:

A. DB Standing Strict Press @ 30×1, 10-12 reps x 3 sets, rest 2:00 between sets.

B1. High Bar Back Squat 15-18 reps x 4 sets, rest 10 seconds.   Yes this will be hard.  Use a light weight to start. Keep chest tall throughout.

B2. AMRAP DB Push Press, 25 seconds x 4 sets, rest 3 minutes.  Moderate weight.

C1. DB Tate Press@ 30×1, 8-10 reps x 3 sets, rest 1 minute.   START LIGHT

C2. Weighted Side Bridges x 20 seconds x 3 sets, rest 1 minute.
Use chains for this weighted side bridge
Cool down, row or bike for 10 minutes at z1.


Performance:

A.
Three sets, not for time, of:
Double-Unders x 50 reps --- try for unbroken
Muscle-up into
Ring Dips x 10-15 reps

If you do not have a muscle-up but do have 3 strict pull-ups and 3 deep ring dips,  please utilize the following progression and practice it:

http://vimeo.com/84253241

B.
Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM
(rest 10 seconds between doubles)
Rest as needed

USE THE HOOK GRIP

C.
Four sets of:
Clean Pull x 1.1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest as needed

USE THE HOOK GRIP

D.
Three rounds for time of:
400 Meter Run
15 Burpees
20 Toes to Bar

sub row if weather is poor. 

Tuesday April 8th, 2014

Fitness: 

10 Minutes of the following:
300 Meter Row
20 Box Jumps or Step-ups
10 Sit Ups
+
Rest 6 Minutes
+
10 Minutes of the following:
20/15 Calorie Airdyne
15 Wall Balls
10 Burpees

Performance:

Part A should basically be part of your general warm-up

A.
3 sets, NOT for time, of:
Strict Handstand Push-Up x 6-10 reps
(if you can’t perform these unbroken, accumulate as many reps as possible in 2-3 quick sets)
Ring Rows x 10 reps
Toes to Bar x 10-15 reps

B.
Take 10-15 minutes to work on Jerk Technique – only build load if speed and mechanics are perfect.

C.
Every two minutes, for 10 minutes (5 sets), complete the following:
Weighted Pull-Ups x 3 reps

D.
Complete as many rounds and reps as possible in 12 minutes of:
Man-Makers x 5 reps (55/35 lbs).   Scale up or down based on bodyweight.
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps 70#/45#

Monday April 7th, 2014

Fitness: 

A1. Front Squat @ 30×1, 5-7 reps x 3 sets, rest 1 minute.

A2. DB Bent Over Row @ 30×1, 8-10 reps x 3 sets, rest 1 minute.

B. DB Bench Press @ 30x1, 6-8 reps x 3 sets, rest 1:30 between sets.  CONTROL!

C. Scapular pull-ups  6-8 reps x 3 sets.  Rest 1:30 between sets.

D. Partner workout

240 calories for time on Airdyne.  Each athlete will do 40 calories at a time until the team has achieved 240 calories. 

Females on Gold AD, Males on Blue, either sex on black. 

Performance

A.
5 sets of:
3-Position Snatch @ 70-75% of 1RM squat snatch.  These should all be squat snatches. This is technique work. Chase perfection.
(high hang, mid-thigh, floor)
Rest 2-3 minutes.

B.
Back Squat @ 30X0----MIND THE TEMPO. HELP EACH OTHER STAY ON TEMPO.
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
Set 9 – 7 reps @ 75%
Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets 7-10.  May be able to rest less as you build up.

Notes: This looks like a ton of squats. Really sets 1-6 are just to prep you for the 4 working sets of 7 reps at 75%. Rest can be short during the 

Also please use the excel sheet we posted on Facebook or take the time to find out your percentages beforehand.  It will help the class move more smoothly.

Sunday April 6th, 2014

Reminder there is no 5pm class on Sunday because of the Color Run. 

Make up Saturday workout or Monday workout.  My preference for all would be to do Monday's workout if you know you won't be able to make it Monday.



Monday's workout:

Fitness: 

A1. Front Squat @ 30×1, 5-7 reps x 3 sets, rest 1 minute.

A2. DB Bent Over Row @ 30×1, 8-10 reps x 3 sets, rest 1 minute.

B. DB Bench Press @ 30x1, 6-8 reps x 3 sets, rest 1:30 between sets.  CONTROL!

C. Partner workout

240 calories for time on Airdyne.  Each athlete will do 40 calories at a time until the team has achieved 240 calories. 

Females on Gold AD, Males on Blue, either sex on black. 

Performance

A.
5 sets of:
3-Position Snatch @ 70-75% of 1RM squat snatch.

These should all be squat snatches. This is technique work. Chase perfection.
(high hang, mid-thigh, floor)   Dump after the second hang snatch from mid-thigh. Then reset for the snatch from the floor.

Rest 2-3 minutes MAX between working sets.

B.
Back Squat @ 30X0----MIND THE TEMPO. HELP EACH OTHER STAY ON TEMPO.
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
Set 9 – 7 reps @ 75%
Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets 7-10.  May be able to rest less as you build up.

Notes: This looks like a ton of squats. Really sets 1-6 are just to prep you for the 4 working sets of 7 reps at 75%. Rest can be short during the first 5 sets. 

Also please use the excel sheet we posted on Facebook or take the time to find out your percentages beforehand.  It will help the class move more smoothly.

Saturday April 5th, 2014

Fitness:

4 sets for max reps of:
A1. 45 seconds of Rowing (for calories)
15 seconds of Rest
A2. 45 seconds of Hand-Release Push-Ups
15 seconds of Rest
A3. 45 seconds of Kettlebell Swings
15 seconds of Rest
A4. 45 seconds of Wall Ball Shots
4 minutes and 15 seconds of Rest

Keep a running tally of your reps!

Performance:

A.
Take 15-20 minutes to work up to a heavy Snatch.   Not a 1RM build. Just a heavy snatch with good form. No press outs.

B.
“Amanda”
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Up
135/95 lb Squat Snatch.       

*If you have muscle-ups but the snatch weight is more than 80% of your 1RM, drop the snatch weight a bit. 

*If you don't have muscle-ups, get a bunch of tech work in during warm-ups, and then sub 2 CTB and 2 ring dips for each MU rep. 

If you can do this fast great, but it is ok if it turns into a longer slog. It is mainly for getting in a bunch of heavyish snatches and gymnastics work. It should be a strength/gymnastics difficult WOD, not something with high breathing.

C. Band pull-aparts x 50 reps.  Break up sets as needed. 

D. Banded face pull with external rotation x 30 reps.  Break sets as needed. 

Friday April 4th, 2014

Fitness:

A1. Overhead Med Ball Slam, 20 reps x 3 sets, rest 1 minute

A2. Band Pull Aparts 15-20 reps x 3 sets, rest 1 minute

B. AMRAP 18 Minutes of the following:
10 Wall Balls ---really focus on range of motion standards
5 Ring Rows
25 Jump Rope Singles or Run 200 Meters - depending on weather

Performance:

A.
4 sets of:
Clean & Jerk x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes between working sets, less between warm-ups.

Build throughout the sets. Start your working sets around 70% of your 1-RM. Have perfect technique on each clean and each jerk.  Always chasing perfection. Full clean.


B.
3 sets for max reps:
In two minutes, complete the following:
Run 400 Meters
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes

Sub 400m row if weather is not good.

C.
3 sets of:
Back Squat x 10 reps
Rest 4 minutes

Ok to push it here.  If you fall a rep or 2 short just note it.  Have 2 spotters for each set you complete. 

Thursday April 3rd, 2014

CoreFit:

A1. DB Walking Lunge @ 11×1, 10/reps each leg x 3 sets, rest 1 minute. ---Keep the tempo!

A2. Weighted Supinated Pull Ups @ 30×1, 3-4 reps x 3 sets, rest 1 minute between sets.
RX: Weighted Pull Ups
Intermediate: Regular Pull Ups, 4-6 reps
Beginner: Negative Pull Ups, 3-4 reps

B. DB Powell Raises, 6-8 reps x 3 sets, rest 1 minute.

C. 2 Sets of the following at your best possible pace.  PUSH THROUGH THE PAIN.
Row 350 Meters @ nearly all out pace.
20 DB Thrusters @ Moderate weight.
Rest 6-8 Minutes between sets

CrossFit: 

Foam roll, stretch, mobility.





We have changed the names of our groups. The group formerly known as CoreFit will be Fitness and the group formerly known as CrossFit will be Performance.

Cliff Notes version of the question: What program should I follow?

Performance:  for those wishing to compete in Crossfit as a sport AND have a solid strength background. Many of these training sessions require a baseline of skill development of certain movements to get the proper dose response from the workout. You can join this group if you do not have certain skills but we recommend you take time each session to develop some of these skills. This will mean dropping some of the conditioning or strength pieces that go with each session until you have the skills down pat. 

Things a person needs to do to be able to get the proper response from the Performance group.

20 unbroken double unders

5/3 strict pull-ups

back squat `1.5/ 1.3 x bodyweight

deadlift 1.75/1.5 x bodyweight

bench press 1.25 / . 75

push-ups 20/10 perfect unbroken reps 

These are quick estimates but if you join the Performance group and do not have these MINIMUM skills or strength ratios then your development as an athlete will take more time.

Fitness:  A GREAT majority of our athletes should be in this group.  A place for all those new to weight training or those that have not followed a weight training PLAN previously. A place to learn strength training and energy system training. In this group the training is progressive and there is a plan in place to ensure that the progression continues.  Mon,Wed, Fri will involve strength training. Tues, Thurs, Sat will involve energy system training. ALL persons need both to achieve balanced fitness.  Our goal in this group is to get all athletes to the strength standards listed above for the CrossFit group, and to then progress further from there.  This is the group to be in if weight loss, strength gains or looking good naked is your main objective. 

The only difference in the groups is that the Performance group will involve more Olympic weightlifting movements and upper level gymnastic movements. The Fitness group will progressively build strength in the areas of Upper body push/pull and lower body push/pull while we improve conditioning. The Fitness group workouts are MUCH harder but do not require the skills or strength to get into that nasty place on the conditioning pieces. 

Wednesday April 2nd, 2014

CoreFit:

A. DB Seated Strict Press @ 30×1, 10-12 reps x 3 sets, rest 2:00 between sets.

B1. Front Squat @ 95/65, 75/33 lbs x 12-15 reps x 4 sets, rest 10 seconds. OR Goblet squat.
B2. Burpees as fast as possible, 10-12 reps x 4 sets, rest 2 minutes.

C1. DB Tricep Extensions @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
C2. Weighted Plank Holds x 35 seconds x 3 sets, rest 1 minute.

CrossFit: 

teams of 4.  Each athlete will: 

airdyne sprint 15 seconds @100%
rest exactly 1:45
x5


Athlete 1 starts at 00, Athlete 2 at 30s, athlete 3 at 1 min, athlete 4 at 1:30.   Athlete 1 at 2 min, athlete 2 at 2:30 athlete 3 at 3 and athlete 4 at 3:30 and so on. Score is total calories.

rest 5 min

airdyne sprint 15 seconds @100%
rest exactly 1:45
x5