Sunday, May 31, 2015

Week of 6/1

Lifestyle
Day 1
4 sets:
A1. Bench Press x 8,6,4,2; rest 1 min (add weight each set)  What can you do for 2?!?
A2. Goblet Squat x 12, rest 1 min

3 sets:
B1. Push-ups x 8,10,12 reps; rest 1 min
B2. Reverse Lunges x 12/leg withBB in front rack; rest 1 min

Partner workout
Max calories on Airdyne in 10 minutes
Partners switch every 60 seconds.
+
40 ball slams not for time

Day 2"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Day 3
4 sets:
A1. Scap Pull-ups x 8; rest 1 min
A2. Deadlifts 7,5,3,1; rest 2 min

4 sets:
B1.  Barbell Rows x 8; rest 1 min
B2. Single Leg Glute Bridgex 10/leg; rest 1 min

For Max Reps/Calories:
3 Minutes of Rowing (Calories)
1 Minute of Rest
3 Minutes of Kettlebell Swings
1 Minute of Rest
3 Minutes of DB or BB Thrusters
+
Wtd Plank hold x 45 sec x 3 sets; rest 1 min between
+
Monster Walk sideways with band 10 steps per side x 2 sets
 

Day 4
With Moderate Effort:
400m Run
10 Burpees
15 abmat situps
Repeat x4 with 2 min rest btw
+
60 Mountain Climbers; rest 2 min x 3
Day 5
A. 5 sets x 10 Jump Squats; rest 1 min between B. 5 sets x 10 HARD ring rows; rest 1 min between
C. 4 sets x 8 GH Raises (weight if necessary, 3131 tempo); rest 1 min between
D. 5 sets x 10 DB push press; rest 1 min
+
10 min AD sprint ; 10 sec all out at top of the minute

Day 6
“Jackie
For Time:
1000 meter row
Thruster 45 lbs (50 reps)


Pull-ups (30 reps)

Performance:

Monday:

A.
4 sets of:
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as needed

B.
Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed

C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps ---Scale to ~50% of 1RM if this is too heavy to do quickly.
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Tuesday:


A.
Three sets, not for time, of:
Wall Climbs x 2-4 reps
Double unders 30-40 reps

B.
Five sets of:
Push Press + Push Jerk + Split Jerk.  Start your first set at ~60% of 1RM push press
Rest as needed

C.
For the following three segments, post three separate times, but leave the clock running:

For time:
Row 2000/1600 Meters

When the clock reaches 10 minutes, complete the following for time:
10 CTB pull-ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 CTB Pull-ups

When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters

If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to modify as needed if you know that CTB or ring dips will prohibit you from finishing in a reasonable time.

Wednesday:

A.
Three sets, not for time, of:
Toes to Bar x 4-6 reps
Wall Squats x 5 reps or Alternating Pistols x 6-8 reps
Kettlebell Snatch x 6-8 reps each arm

B.
6 sets of:
Clean + Clean from Below the Knee
(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed

Build over the course of the 6 sets.

C.
Three rounds for time of:
Run 400 Meters
15 Box Jump ----MUST STEP DOWN
10 Front Squats (155/95 lb.) ---should be heavy.  Use 65% of 1RM

Thursday
Yoga or Aerobic Recovery

Friday

A.
Three sets, not for time, of:
Muscle-Ups x 2-6 reps
L-Sit x 30-45 seconds

B.

Snatch x 5 reps
Rest 2-3 minutes x 4 sets.   Build over the sets. Weight should be light enough that you can do consecutive, fast reps.


C.
6 rounds for time of:
6 Power Cleans - heavy.  Use 70% of 1RM
6 CTB
6 Ring Dips
Saturday

A.
15 minutes practice Rope Climbs, Wall Squats, Double Unders

B.
4 rounds for time of:
10 Thrusters (135/95 lb.) - should be heavy
15 Pull-Ups
Run 400 Meter

Sunday, May 24, 2015

Week of 5/24

LIFESTYLE
Day 1
A. 1 Squat clean + 3 Fronts squats x 3 sets

B.In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
1/2 “Murph” or Partner Murph
For time:
0.5 mile run
50 pull ups
100 push ups
150 squats
0.5 mile run

Day 2
3 sets:
A1. Bicep Curls with DB x 12; rest 1 min; rest 1 min
A2. GHD Situps x 12; rest 30 sec.
+
4 rounds for time:
Row 500m
25 KBS
25 abmat situps

Day 3
4 sets:
A1. Single Leg KB Deadlift x 10/leg; rest 1 min
A2. OH Tricep Ext x 15; rest 1 min

3 sets:
B1. Push-ups on tire x 10; rest 1 min
B2. Plank Hold x 45 sec: rest 1 min
+
EMOM 14 Min
ODD 5 burpees
EVEN 5 Hang Power Cleans (heavier than last week)

Day 4
5 Rounds for time:
Run 400m
8 DB Snatch/arm
8 DB Single Arm Overhead Squat/arm

Day 5
5-6 rounds of :35 on/:25 rest of the following:
Box Jumps (step down)
Lite KBS
Mountain Climbers
AD (Or Row)
Weighted Plank Hold (or plank on rings)

Day 6
In teams of 2, partition for time:

Run 400m Together 

then partition
80 manmakers
100 Double Unders 
150 situps
then
Run 400m Together


Performance:
Monday
A.
Take 20 minutes to find your new 1-RM Back Squat

B.
In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
1/2 “Murph” or Partner Murph
For time:
0.5 mile run
50 pull ups
100 push ups
150 squats
0.5 mile run

Tuesday:

A.
Three sets, not for time, of:
Handstand Hold 15-20s
L-holds

B.
Every minute, on the minute, for 20 minutes:
2 Power Cleans
build to something moderately heavy


C.
For max reps:
90 seconds of Push-Ups --scale up to Dips or Ring Dips
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Push-Ups
Rest 30 seconds
60 seconds of Double-Unders
Rest 30 seconds
30 seconds of Push-Ups
Rest 30 seconds
30 seconds of Double-Unders

Wednesday:

A.
Every two minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch

Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90

B.
4 sets for times of:
Row 500/400 Meters
7/5 Muscle-Ups or Pull-ups or Ring Rows
7 Overhead Squats - heavy
Rest 3 minutes

C.
Three sets of:
C1. Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
C2. Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed

Thursday
Yoga

Friday


A.
Take 12 minutes to build to a heavy Hang Snatch, and then…
“2014 Regionals Event 1″
Athletes get only 3 attempts to find their 1-RM Hang Snatch:
0:00-2:00 – Attempt # 1
2:00-4:00 – Attempt # 2
4:00-6:00 – Attempt # 3

B.

Three rounds for time of:
50 walking lunges
7 pull-ups
7 ring rows
10 Hang Power Cleans (175/115 lbs) ---use ~60% of 1RM

Saturday:

A.

For Time:
30-Calorie Row
30 Box Jump-Overs (24″/18″)
30 Deadlifts (185/125 lb)
30 Wall Ball Shots (20/14 lbs)
30 Ring Dips
30 Wall Ball Shots (20/14 lbs)
30 Deadlifts (185/125 lb)
30 Box Jump-Overs (24″/18″)
30-Calorie Row
21 minute time CAP.
————————————————

Saturday, May 16, 2015

Week of 5/17

Our coaches are heading to Connecticut this weekend to watch The Crossfit Games Regionals, so the schedule for the weekend will be as follows:

Friday 6am ONLY
Saturday Closed
Sunday Closed
There WILL be class at 9am and 5/6pm on Monday.


Day 1 
4 sets:
A1. Back Squat - Build to a Tough Single; rest 1 min
A2. Single Arm DB Row x 10/arm; rest 2 min

B. Weighted Situps x 15 reps x 3 sets
+
EMOM 12-14 min
ODD 3 Hang Snatch
EVEN 5 Burpees

Day 2
10 min AMRAP @80-85%
10 Row calories
1 Wall walk
10 Row calories
2 Wall walks
10 Row calories

3 Wall walks
….etc

Rest 10 min

For Time:
AD 15 cals
5 ring rows (or banded pull-ups)
AD 15 cals
10 ring rows (or banded pull-ups)
AD 15 cals
15 ring rows (or banded pull-ups)
AD 15 cals
10 ring rows (or banded pull-ups)
AD 15 cals
5 ring rows (or banded pull-ups)

Day 3 
4 sets:
A1. DL x 4; rest 1 min
A2. 10 assisted dips; rest 2 min

B. Barbell Glute Bridge x 12 reps x 3-4 sets
+
AMRAP 10 min
200m Sandbag or KB Carry
10 Ring Rows
10 Hanging Leg Raise

Day 4
A1. BB Push Press x 8-10; rest 2 min
A2. DB Russian Step Ups x 10/leg alt.
+
EMOM 10 min
5 manmakers (YES, THAT'S IT)

Day 5
For 28 min
1 min AD
1 min Row
1 min jumprope
1 min abs



Performance:
Monday:

warm-up by getting mobile and practicing double unders.

A.

Every two minutes for 10 sets. Snatch x 1 rep. Build as you see fit and work at weights you'd like to. Build to a 1RM if the pot is hot.


B.
Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 2 reps
*Set 1 – 50%
*Set 2 – 55%
*Set 3 – 60%
*Set 4 – 65%
*Set 5 – 70%
*Set 6 – 75%
*Set 7 – 80%
*Set 8 – 85%

C.
Partner workout. 10 total sets. 5 sets per athlete. One partner works, while one rests. Post on the board total time for your team to complete the 10 sets. 
Row 300m/250m. 

Tuesday

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 reps
Muscle-Ups x 4-8 unbroken reps or Pulling work
L-Sit x 45 seconds

B.
6-8 sets of:
Back Squat x 2-3 reps
(all sets performed between 80-90% )
Rest 3 minutes between sets.

C.
Three rounds for time of:
10 Man-Makers (45/25 lbs).   ---scale down to a manageable weight
15 ring Dips or  Push-Ups
15 Chest-to-Bar Pull-Ups or Ring Rows

Wednesday

A.

For times:
Run 1600 Meters
Rest exactly 4 minutes
Run 800 Meters
Rest exactly 2 minutes
Run 400 Meters
Rest Exactly 2 minutes
Run 400 meters

Reminder each lap is 400m.

Cool down, foam roll and stretch calves, hamstrings, quads. 

Thursday
Yoga

Friday
*Reminder there will be no class Friday 9am or 5pm or Saturday 10am
A.
“Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
4 Minutes of Rowing on Concept 2 (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups.  
*Sub perfect Ring Rows
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (barbell starts from a rack)
(Ladies, perform these at .75 x Bodyweight)
*scale this down to .75 for men and .50 for women if 1RM is less than 1.3 BWT.
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead - 
*scale to 50% of 1RM Jerk.
(bar must start from the floor – no racks for this portion)

Saturday:
Run 400m
20 push-ups
20 squats
20 sit-ups
Rest 1 minute
x 3-4 rounds

Sunday, May 10, 2015

May 10th - May 16th, 2015

Lifestyle
Day 1 
4 sets:
A1. Back Squat x 4 reps; rest 1 min
A2. Banded Pull-ups x max reps (stop at 12, no swinging); rest 2 min

3 sets:
B1. Ring Rows x 12-15; rest 1 min
B2. GHD Situps x 12; rest 1 min
+
4-5 sets AFAP: 
5 Hang Squat Cleans (or power clean to front squat if you’re new to this movement) (mod- heavy)
10 Burpees Over Bar
rest 2 min btw

Day 2
4 rounds for time:
Run 400m or Row 500m
20 DB Step Ups
20 Situps
10 Burpees
+
5 sets not for time:
AD 2 min
8-10 Hang Power Snatch

Day 3 
4 sets:
A1. DL x 4; rest 1 min
A2. 10 assisted dips; rest 2 min

3 sets:
B. Single Leg Glute Bridge x 8-10/leg; rest 1 min (hold at top for 2 secs)

+
EMOM 10 min
ODD 5 burpees
EVEN 10 Heavy KBS

Day 4
AMRAP 25 Min
Run 400m
40 Mountain Climbers directly into 1 min plank hold
30 DU/60 singles

Day 5
A1. Goblet Squats x 12; rest 1 min
A2. Bent Over BB Row x 8-10; rest 1 min
A3. 40 flutterkicks; rest 1 min
A3. 12 push-ups; rest 1 min
A4. 8 back extensions; rest 1 min

Day 6
A. OHS Tech Work
+
Partner WOD; Teams of 2
Partition as desired:
Row 2k
100 air squats
90 abmat situps
80 lite kbs
70 ring rows
60 burpees
Row 1k


Performance

Monday 5/12

A.
Every two minutes, for 16 minutes (8 sets):
Snatch x 2 reps
*Set 1 – 50%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
*Set 8 – 90%

B.
Every two minutes, for 12 minutes (6 sets):
Clean & Jerk x 3 reps
*Set 1 – 50%
*Set 2 – 55%
*Set 3 – 60%
*Set 4 – 65%
*Set 5 – 70%
*Set 6 – 75%

C.
Back Squat
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
Rest as needed between sets.


Tuesday

A.
Three sets, not for time, of:
Wall Squats x 5 reps
Handstand holds 20-30s


B.
Three rounds for time of:
10 Box Jumps
15/10 Ring Dips  - Sub bar dips or push-ups
20 Kettlebell Swings 70/55

Rest exactly 2 minutes, and then…

C.
Two rounds for time of:
30 Hand-Release Push-Ups
60 Double-Unders
Wednesday:

A.
Three sets, not for time, of:
Rope Climbs x 2-3 reps
Muscle-Ups x 2-6 unbroken reps or Muscle-up work or pull-up work

B.
5 sets for times of:
200m run
Push Press or Push Jerk x 8 reps
Chest-to-Bar Pull-Ups x 10 reps
Rest 4 minutes (switch the order of movements each set)

Thursday:
Yoga

Friday

A.
Take 12-15 minutes to build to today’s heavy Snatch.

B.
Take 12-15 minutes to build to today’s heavy Clean & Jerk.

C.
Bench Press
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
Rest as needed between sets.

Saturday:


A.
Three sets of:
Front Squat x 2 reps
Rest as needed

B.
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lb)
20 Pull-Ups
20 Burpees

Thruster weight should be pretty heavy.  Think ~50% or so of 1RM FS

Sunday, May 3, 2015

Week of May 4- May 10, 2015

Day 1 
4 sets:
A1. Back Squat x 6 reps; rest 1 min
A2. Banded Pull-ups x max reps (stop at 12, no swinging); rest 2 min

3 sets:
B1. Hammer Curls x 12-15; rest 1 min
B2. Wtd. Plank Hold 1 min; rest 1 min
+
4 sets AFAP: 
4 Squat Cleans (or power clean to front squat if you’re new to this movement) (mod- heavy)
5 Push Press/Jerk
6 Burpees Over Bar
rest 2 min btw

Day 2
AMRAP 25-30 min:
Run 400m
15 abmat situps
15 HR Pushups
15 Lite Russian KBS


Day 3 
4 sets:
A1. DL x 6; rest 1 min
A2. 8 assisted dips; rest 1 min
3 sets:
B. Barbell Glute Bridge x 8; rest 1 min

+
For Time:
Row 1k
20 HR Pushups
20 Ring Rows
20 HR Pushups
Row 1k

Day 4
5-6 sets
:30 on/off of the following:
Row
KBS
Box Jumps
AD
Wallball

Day 5
Kettlebell Complex:
5 Snatch / arm
15 swings
15 Goblet Squats
5 Push Press/arm
rest 2 min between x 4-5 sets
+

50 turkish get-up (not for time. alt hands. moderate-heavy weight)

Day 6
A. Split Jerk Tech Work
+
Partner WOD. Share the work. 
For Time:
400m sandbag carry- go together and switch back and forth as needed
(One partner works at a time.)
40 partner pull-ups (partners lift each other)
40 push-ups
60 KBS
60 goblet squats
60 burpees
400m sandbag carry- go together and switch back and forth as needed



Performance:
*note that pull-up or muscle-up work that is posted at bottom should be done each week. Best days this week would be on Tuesday and Friday or Saturday, with the possibility that you might need to drop some of the work on Friday or Saturday to get it in. Ask a coach !

Monday
A.
3 rds not for time
30-50 double unders
5 wall squats

B.
6 sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.

C.
Three sets of:
Snatch-Grip Romanian Deadlift x 6-8 reps @ 3010
Rest 90 seconds
GHD Sit-Ups x 15- 20 reps @ 1010
Rest 90 seconds

Tuesday

A.
Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups technique or pull-up work
Toes to Bar x 8-10 reps

B.
Three rounds for time of:
20/15 Ring Dips  or Push-Ups
20 Pull-Ups or Ring Rows

C.
5 RDs for times of:
Row 250/200 Meters
100 Meter Farmer’s Carry
(you choose the weight, but make it heavy, and WALK, DON’T RUN)

Wednesday

A.
Two sets, not for time, of:
Rope Climb x 2 ascents
Double-Unders x 30 reps

B.
Take 10-15 minutes to build to 80-85% of your 1-RM Deadlift

C.
AMRAP in 5 minutes
4 deadlift @ 80-85% of 1RM
10 box jumps

rest 5 mins

AMRAP in 5 minutes
10 calories on Airdyne
5 burpees

Thursday
Yoga

Friday

A.
Take 12-15 minutes to build to today’s heavy Snatch.

B.
Take 10-12 minutes to build to today’s heavy Clean & Jerk.

C.
Bench Press @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

Saturday

A.
Front Squat
Quickly build to a tough single
then
3 sets of 2 reps @ ~ 90% of 1RM
Rest as needed between sets

B.
4 sets for times of:
3 Squat Cleans - heavy
6 Ring Dips
9 Pull-Ups
12 Hand-Release Push-Ups
15 Box Jump - step down
25 double unders
Rest 3 minutes



Pull-up Program Week 6


Day 1:

A. Supinated Dead Hang, 30-60 seconds x 3 sets, rest 1 minute.

B1. Ring Rows Elevated, 6-8 reps x 4 sets, rest 1:30 between sets.

B2. DB Zotman Curls, 6-8 reps x 4 sets, rest 1:30 between sets.


Day 2:

A. Negative Supinated Weighted Pull Ups @ 30×1, 2-3 reps x 5 sets, rest 2 minutes between sets.

B1. DB Bench Press @ 30×1, 4-5 reps x 4 sets, rest 2 minutes between sets.

B2. Zotman Curls @ 30×1, 6-8 reps x 4 sets, rest 2 minutes between sets.

Muscle-Up Program Week 6
Rest week for the Muscle -Up Program. DO the pull-up program this week!