Teams of 4.
A. Power Clean 3,2,2,1,1,1.
Score is best completed 1 rep.
B.This workout is done relay style, with each member completing the total work below then tagging teammate.
30 calories on rower
30 burpees over the bar
30 hang cleans 135/85. Sub is 50 KBS
OR for those that completed this is 2014
14.4
AMRAP in 14
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target -- women 14lb ball to 9 ft
30 cleans, 135 lb. / 95 lb.
20 muscle-ups
Sunday, June 7, 2015
Sunday, May 31, 2015
Week of 6/1
Lifestyle
Partner workout
Max calories on Airdyne in 10 minutes
Partners switch every 60 seconds.
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)
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
+
Day 4
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.
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
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
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
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
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
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
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
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:
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
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
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.
Performance:
Monday:
warm-up by getting mobile and practicing double unders.
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
“Ten Minute Capacity Test”
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
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.
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.
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)
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 -
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)
(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
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
Performance
Monday 5/12
A.
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)
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
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
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.
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)
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
*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
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
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)
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.
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.
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!
Saturday, April 25, 2015
Week of 4/26-5/2
LIFESTYLE
Day 1
4 sets:
A1. Back Squat x 8 reps
A2. Ring Rows x max reps
3 sets:
B1. Abmat situps x 15; rest 1 min
B2. DB Row (HEAVY) x 8; rest 1 min+
For time: 1-2-3-4-5-6-7-6-5-4-3-2-1
Kettlebell swings, Russian – 55/35#
Pushup
(Really push it here. Let’s see what you’ve got.)
*Compare loads and times to 2/10/15
Day 2
AMRAP 15 Min
500m row
10 front rack stationary lunges (5/leg with BB)
10 lite BB Push Press
rest 7 min
AMRAP 15 Min
15 cals AD
10 light hang snatch
15 Hollow Rocks
Day 3
4 sets:
A1. RDL x 8; rest 1 min
A2. 8 assisted dips; rest 1 min
3 sets:
B1. Laying Glute Bridge x 12; rest 1 min
B2. Wtd plank or plank on rings 1 min; rest 1 min
+
"Mini Lizzie"
For time:
21-15-9
Hang Clean 45/65
HR Pushups
Day 4
For time:
1k row
50 step ups
40 burpees
30 wtd situps
20 Ring Rows
10 manmakers
+
AD 10-15 Min. Go hard for 10 sec at top of each min.
Day 5
KB Complex - try not to put it down during set:
5 sets:
5 snatch/arm
10 goblet squats
15 swings
rest 2 min btw
then Row 500m x 3; rest 1:1
then Clean and Jerk Tech Work or GHD Situps 3 x12
Day 6 Team WOD
In teams of 3:
1min of each:
KBS
Box Jumps
HR Pushups
DU (yes, try. And only count successful reps.)
rest 1 min
x 5
Performance:
Monday:
A.
Three sets, not for time, of:
Toes to Bar x 8-10 reps.
Double-Unders x 30-40 reps
B.
Five sets of:
Power Snatch from Mid-Thigh x 3 reps
Rest 20 seconds
Tall Box Jumps x 3 reps
(reset on the ground each time before next jump)
Rest 3 minutes
C.
Back Squat @ 30X0
Build to a tough double @ ~90% of 1RM
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 @ 30X0
Quickly build to a tough double
A.
Front Squat
Quickly build to a tough single
Day 1
4 sets:
A1. Back Squat x 8 reps
A2. Ring Rows x max reps
3 sets:
B1. Abmat situps x 15; rest 1 min
B2. DB Row (HEAVY) x 8; rest 1 min+
For time: 1-2-3-4-5-6-7-6-5-4-3-2-1
Kettlebell swings, Russian – 55/35#
Pushup
(Really push it here. Let’s see what you’ve got.)
*Compare loads and times to 2/10/15
Day 2
AMRAP 15 Min
500m row
10 front rack stationary lunges (5/leg with BB)
10 lite BB Push Press
rest 7 min
AMRAP 15 Min
15 cals AD
10 light hang snatch
15 Hollow Rocks
Day 3
4 sets:
A1. RDL x 8; rest 1 min
A2. 8 assisted dips; rest 1 min
3 sets:
B1. Laying Glute Bridge x 12; rest 1 min
B2. Wtd plank or plank on rings 1 min; rest 1 min
+
"Mini Lizzie"
For time:
21-15-9
Hang Clean 45/65
HR Pushups
Day 4
For time:
1k row
50 step ups
40 burpees
30 wtd situps
20 Ring Rows
10 manmakers
+
AD 10-15 Min. Go hard for 10 sec at top of each min.
Day 5
KB Complex - try not to put it down during set:
5 sets:
5 snatch/arm
10 goblet squats
15 swings
rest 2 min btw
then Row 500m x 3; rest 1:1
then Clean and Jerk Tech Work or GHD Situps 3 x12
Day 6 Team WOD
In teams of 3:
1min of each:
KBS
Box Jumps
HR Pushups
DU (yes, try. And only count successful reps.)
rest 1 min
x 5
Performance:
Monday:
A.
Three sets, not for time, of:
Toes to Bar x 8-10 reps.
Double-Unders x 30-40 reps
B.
Five sets of:
Power Snatch from Mid-Thigh x 3 reps
Rest 20 seconds
Tall Box Jumps x 3 reps
(reset on the ground each time before next jump)
Rest 3 minutes
C.
Back Squat @ 30X0
Build to a tough double @ ~90% of 1RM
then
3/4 sets of 5 @ ~80%
Rest exactly 2 minutes between sets.
Tuesday
A.
Wall Climbs x 10 reps
Muscle-Up practice or Pull-up work x 10 mins. DO the specific pull-up work listed each week. You will kindly note that banded pull-ups are not listed.
B.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk x 1 rep
(Perform all sets between 80-90% of your 1-RM.) This means in your quick warm-up you will build towards 80% quickly and THEN start your working sets.
C.
Rest exactly 2 minutes between sets.
Tuesday
A.
Wall Climbs x 10 reps
Muscle-Up practice or Pull-up work x 10 mins. DO the specific pull-up work listed each week. You will kindly note that banded pull-ups are not listed.
B.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk x 1 rep
(Perform all sets between 80-90% of your 1-RM.) This means in your quick warm-up you will build towards 80% quickly and THEN start your working sets.
C.
3- 4sets
Against a 3-minute running clock, perform the following:
Row 300/250 Meters
20 Kettlebell Swings - HEAVY
Strict Handstand Push-Ups x Max Reps
(if you don’t have strict handstand push-ups, perform L-seated DB press with heavy DBs)
Rest 3 minutes between sets, and complete a total of 3-4 sets.
Wednesday:
A.
Three sets, not for time, of:
Double-Unders x 30 reps
Wall Squats x 5 reps
B.
Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes
C.
On the minute, every minute, for 8 minutes, complete:
3 Deadlifts @ 75-80% of 1-RM
6 Burpees Over the Barbell
Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…
D.
Against a 3-minute running clock, perform the following:
Row 300/250 Meters
20 Kettlebell Swings - HEAVY
Strict Handstand Push-Ups x Max Reps
(if you don’t have strict handstand push-ups, perform L-seated DB press with heavy DBs)
Rest 3 minutes between sets, and complete a total of 3-4 sets.
Wednesday:
A.
Three sets, not for time, of:
Double-Unders x 30 reps
Wall Squats x 5 reps
B.
Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes
C.
On the minute, every minute, for 8 minutes, complete:
3 Deadlifts @ 75-80% of 1-RM
6 Burpees Over the Barbell
Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…
D.
Pull-up work
Thursday
Yoga
Friday
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 @ 30X0
Quickly build to a tough double
then
3/4 sets of 5 reps at 80% of 1RM
Saturday
A.
Front Squat
Quickly build to a tough single
then
one set of 4 reps @ ~85% of 1RM
B.
4 sets for times of:
4 Squat Cleans - heavy
8 Ring Dips
12 Pull-Ups
16 Hand-Release Push-Ups
20 Box Jump - step down
Rest 3 minutes
PULL UP PROGRAM
B.
4 sets for times of:
4 Squat Cleans - heavy
8 Ring Dips
12 Pull-Ups
16 Hand-Release Push-Ups
20 Box Jump - step down
Rest 3 minutes
PULL UP PROGRAM
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 Heavy 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.
Sunday, April 19, 2015
Week of 4/20 to 4/26 2015
LIFESTYLE
PERFORMANCE:
Monday:
A.
Three sets, not for time, of:
Toes to bar practice 6-8 reps
Double-Unders x 30 reps or practice for 1 minute
Turkish Get-Up x 2-3 reps each arm
B.
4 sets of:
Power Snatch from Mid-Thigh x 4-5 reps
Rest as needed
C.
Back Squat @ 30X0
Quick build to a tough double @ ~90% of 1RM
3/4 sets of 7 reps@ ~ 75% of 1RM
Rest exactly 2 minutes between sets.
(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)
A.
Three sets, not for time, of:
Wall Climbs x 2-3 reps
Muscle-Ups practice or pull-up work
B.
3 sets of:
Snatch Grip Push Press x 4-5 reps
Rest as needed
C.
HSPU practice for 10 mins
D.
4 rounds for time of:
1 Rope Climb
20 Hand-Release Push-Ups
20 Double-Unders
A.
Three sets, not for time, of:
Double-Unders x 30 reps
Pistol practice or Wall Squats
B.
Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest as needed between sets
C.
On the minute, every minute, for 10 minutes:
Heavy Deadlift x 5 reps
Burpees x 5 reps
Saturday
A.
Front Squat
Build to a tough single @ 90-95 % of 1RM
then hit a triple at 80-85% of 1RM
B.
For time:
Run 200 Meters
5 Thrusters - heavy
5 Chest-to-Bar Pull-Ups
Run 400 Meters
10 Thrusters - heavy
10 Chest-to-Bar Pull-Ups
Run 800 Meters
15 Thrusters -heavy
20 Chest-to-Bar Pull-Ups
Pull-up work week 4
Day 1
3-5 sets:
A1. Back Squat x 3-5; rest 2 min
A2. Scap Pull-ups x 12; rest 1 min
+
AD Sprints : 15 secs ALL OUT; rest 2:45 btw x 5-7
Day 2
AMRAP 8 min
15 KBS
15 pushups
15 situps
rest 2 min
AMRAP 10 min
15 step ups
10 body rows
5 burpees
Rest 4 min
AMRAP 12 min
Run 400m or Row 500m
20 air squats
Day 3
A1. Deadlift 8,6,4,2; rest 1 min
A3. OH DB Press x 12 reps; rest 2 min
+
5 rounds for time:
5 DB Snatch/arm
5 manmakers
15 anchored situps
Day 4
AMRAP 25-30 min
Run 400m or Row 500m or AD 30 Cals
10 burpees
20 double unders or 40 singles
10 Wtd Situps or GHD to parallel
Day 5
5 sets:
A1. Goblet Squat x 12; rest 1 min
A2. Pushups on tire x max reps (stop at 15); rest 1 min
A3. Sumo KB DL x 12; rest 1 min (squeeze glutes at top)
A4. Pullup negatives x 8-12
A5. Wtd Plank Hold x 1 min; rest 1 min
Day 6 Partner WOD
With one person working at a time, split this work:
For time:
1k row
25 burpees
50 lite KBS
75 air squats
100 situps
75 air squats
50 lite KBS
25 burpees
Row 1k
PERFORMANCE:
Monday:
A.
Three sets, not for time, of:
Toes to bar practice 6-8 reps
Double-Unders x 30 reps or practice for 1 minute
Turkish Get-Up x 2-3 reps each arm
B.
4 sets of:
Power Snatch from Mid-Thigh x 4-5 reps
Rest as needed
C.
Back Squat @ 30X0
Quick build to a tough double @ ~90% of 1RM
3/4 sets of 7 reps@ ~ 75% of 1RM
Rest exactly 2 minutes between sets.
(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)
Tuesday:
A.
Three sets, not for time, of:
Wall Climbs x 2-3 reps
Muscle-Ups practice or pull-up work
B.
3 sets of:
Snatch Grip Push Press x 4-5 reps
Rest as needed
C.
HSPU practice for 10 mins
D.
4 rounds for time of:
1 Rope Climb
20 Hand-Release Push-Ups
20 Double-Unders
Wednesday:
A.
Three sets, not for time, of:
Double-Unders x 30 reps
Pistol practice or Wall Squats
B.
Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest as needed between sets
C.
On the minute, every minute, for 10 minutes:
Heavy Deadlift x 5 reps
Burpees x 5 reps
Thursday
Yoga or easy active recovery
Friday
A.
Take 12-15 minutes to build to a heavy Snatch --Get it right at 90%. We will max over time.
B.
Take 12-15 minutes to build to a heavy Clean & Jerk-- Get it right at 90%. We will max over time.
C.
Bench Press @ 30X0
Quickly build to a double at 90% of 1RM
then
3/4 sets of 7 reps at ~75%
Rest exactly 2 minutes between sets.
Take 12-15 minutes to build to a heavy Snatch --Get it right at 90%. We will max over time.
B.
Take 12-15 minutes to build to a heavy Clean & Jerk-- Get it right at 90%. We will max over time.
C.
Bench Press @ 30X0
Quickly build to a double at 90% of 1RM
then
3/4 sets of 7 reps at ~75%
Rest exactly 2 minutes between sets.
A.
Front Squat
Build to a tough single @ 90-95 % of 1RM
then hit a triple at 80-85% of 1RM
B.
For time:
Run 200 Meters
5 Thrusters - heavy
5 Chest-to-Bar Pull-Ups
Run 400 Meters
10 Thrusters - heavy
10 Chest-to-Bar Pull-Ups
Run 800 Meters
15 Thrusters -heavy
20 Chest-to-Bar Pull-Ups
Pull-up work week 4
Day 1:
A. Strict Banded Pull Ups or Regular Pronated Strict Pull Ups Cluster, 1.1.1.1.1 x 4 sets, rest 2 minutes.
B1. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets
B2. Plank Holds on Elbows or increase difficulty x 30-45 seconds x 3 sets, rest 1:30 between sets.
Day 2:
A. Strict Ring Rows @ 30×0 or elevate feet on box to increase difficulty, 6-8 repetitions x 4 sets, rest 2 minutes between sets.
B1. DB Tate Press @ 30×1, 8-10 reps x 3 sets, rest 1:30
B2. DB External Rotation @ 30×1, 8-10 reps/each arm x 3 sets, rest 1:30.
Saturday, April 11, 2015
Week of 4/12-4/18/15
Lifestyle
Week 16
A.
Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups x 3-6 reps or Pull-up work
Toes to Bar x 10-12 reps or Ab variant
B.
In 12-15 minutes, build to a heavy Jerk – THIS does not mean go for a 1RM at all costs. Get to a rock solid jerk @90% of your 1RM. More if it is going perfect. There will be time for 1RM test later, get proficient at 90% + now.
C.
Every two minutes, for 8 minutes (4 sets):
Weighted Pull-Ups x 3 reps
D.
Complete as many rounds and reps as possible in 10 minutes of:
Dumbbell Man-Makers x 5 reps (55/35 lb DBs)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32/24 kg)
A.
Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM Clean
(rest 10 seconds between doubles)
Rest as needed between sets
B.
Four sets of:
Clean Pull x 1.1.1.1 @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets
C.
Complete as many reps and rounds as possible in 6 minutes of:
275/185 lb Deadlift x 6 reps - use ~65% of 1RM
24"/18" Box Jumps x 6 reps
Rest exactly 4 minutes, and then…
D.
Complete as many rounds and reps as possible in 6 minutes of:
10 toes to bar or GHD sit-ups
10 Walking Lunges with 55/35 lbs per hand --scale appropriately
A.
Take 12-15 minutes to build to a heavy Snatch --Get it right at 90%. We will max over time.
B.
Take 12-15 minutes to build to a heavy Clean & Jerk-- Get it right at 90%. We will max over time.
C.
Bench Press @ 30X0
Quickly build to a double at 90% of 1RM
A.
Front Squat
Build to a tough single. Aim to get to 90-95% of your 1RM
B.
Partner workout :
20 rounds for time of:
Run 100 Meters
10 Burpees
Run 100 Meters
15 Kettlebell Swings
alternate full rounds with partner
Week 16
Day 1
4 sets:
A1. Bulgarian Split Squats x 8/leg; rest 1 min
A2. Banded Pull-ups
3 sets:
A1. Wallballs x 15; rest 1 min
A2. Ring Rows x 12; rest 1 min
+
3 rounds for time:
10 air squats
10 situps
10 pushups
10 box jumps
Day 2
AMRAP 20 min
Run 400m/Row 500m
10 burpees
40 mountain climbers
+
Jerk practice out of rack
Day 3
A1. Deadlift 8,6,4,2; rest 1 min
A2. Pushups on tire x max reps; rest 2 min
+
“Grace"
30 clean and jerks for time (Rx’ed 135/95; scale accordingly)
Day 4
3-5sets:
10 KB Clean and Jerk (switch arms each rep)
15 KBS
Waiters Walk x 6 laps (switch arms each lap)
rest 2 min between sets
*Don’t put the KB down during the set!
Day 5
For Time:
50 cals rower
50 step ups
50 DU or 100 singles
50 DB push press
50 cals AD
Extra time?
Foam Roll, stretch, practice snatch technique with PVC or empty barbell.
Day 6
Partner WOD 6k row for time. Switch every 500m.
*Winning team makes other teams do exercise of choice.
Performance:
Monday:
A.
Three sets, not for time, of:
Double-Unders x 30 reps
Pistols x 3-5 reps each leg OR Wall Squats x 5 reps
L-Pull-Ups x 3-6 reps @ 2110 OR GHD sit-ups x 10.
B.
Five sets of:
Power Snatch from Mid-Thigh x 2.2.2
(rest 10-15 seconds between doubles)
Rest 2 minutes between sets
C.
Back Squat @ 30X0 - NOTE THE TEMPO
Build quickly to a double at ~90% of 1RM
Performance:
Monday:
A.
Three sets, not for time, of:
Double-Unders x 30 reps
Pistols x 3-5 reps each leg OR Wall Squats x 5 reps
L-Pull-Ups x 3-6 reps @ 2110 OR GHD sit-ups x 10.
B.
Five sets of:
Power Snatch from Mid-Thigh x 2.2.2
(rest 10-15 seconds between doubles)
Rest 2 minutes between sets
C.
Back Squat @ 30X0 - NOTE THE TEMPO
Build quickly to a double at ~90% of 1RM
then:
3/4 sets of 7 reps at ~75% of 1RM.
Rest exactly 2 minutes between sets.
Rest exactly 2 minutes between sets.
Tuesday:
A.
Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups x 3-6 reps or Pull-up work
Toes to Bar x 10-12 reps or Ab variant
B.
In 12-15 minutes, build to a heavy Jerk – THIS does not mean go for a 1RM at all costs. Get to a rock solid jerk @90% of your 1RM. More if it is going perfect. There will be time for 1RM test later, get proficient at 90% + now.
C.
Every two minutes, for 8 minutes (4 sets):
Weighted Pull-Ups x 3 reps
D.
Complete as many rounds and reps as possible in 10 minutes of:
Dumbbell Man-Makers x 5 reps (55/35 lb DBs)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32/24 kg)
Wednesday:
A.
Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM Clean
(rest 10 seconds between doubles)
Rest as needed between sets
B.
Four sets of:
Clean Pull x 1.1.1.1 @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets
C.
Complete as many reps and rounds as possible in 6 minutes of:
275/185 lb Deadlift x 6 reps - use ~65% of 1RM
24"/18" Box Jumps x 6 reps
Rest exactly 4 minutes, and then…
D.
Complete as many rounds and reps as possible in 6 minutes of:
10 toes to bar or GHD sit-ups
10 Walking Lunges with 55/35 lbs per hand --scale appropriately
Thursday
Yoga
Friday:
A.
Take 12-15 minutes to build to a heavy Snatch --Get it right at 90%. We will max over time.
B.
Take 12-15 minutes to build to a heavy Clean & Jerk-- Get it right at 90%. We will max over time.
C.
Bench Press @ 30X0
Quickly build to a double at 90% of 1RM
then
3/4 sets of 7 reps at ~75%
Rest exactly 2 minutes between sets.
Saturday:
A.
Front Squat
Build to a tough single. Aim to get to 90-95% of your 1RM
B.
Partner workout :
20 rounds for time of:
Run 100 Meters
10 Burpees
Run 100 Meters
15 Kettlebell Swings
alternate full rounds with partner
Saturday, April 4, 2015
Week of 4/5-4/11/15
Lifestyle
Week 15
Day 1
A. Back Squat - Build to a Tough 5
B. Push-ups on tire. 3 sets of max reps
C. Ab Wheel Roll Out 3 x 12
D. Row 2k for time
What can you do? Let’s see what you’ve got!
Day 2
AMRAP 30 min
Row 500m
20 Russian Medball Twists
25 DU or 50 singles
20 abmat situps
AD 15 cal
Day 3
3-5 sets:
A1. Bench Press x 8; rest 1 min
A2. GH Raise x 8-10; rest 1 min
A3. GHD Situp x 8-10; rest 1 min
+
5 rounds for time:
5 clean and jerk
10 burpees
Day 4
5 sets:
A1. AD 12 sec all out; rest/walk 2 min
A2. Row 20 sec all out; rest/walk 2 min
A3. 1 min DU practice: rest/walk 2 min
+
Choose 2: Foam roll, abwheel rollouts, russian medball twists, monster walks
***All out means ALL OUT!***
This looks simple, but can be a fat blaster if you hit it right.
Day 5
3-5 sets:
A1. RDL or Clean Pulls x 8; rest 1 min
A2. DB Push Press x 12; rest 1 min
A3. Abmat situps x 10-15; rest 1 min
A4. Single Arm DB Row; rest 30 sec
A5. DB Walking Lunge x 6/leg; rest 1 min
Day 6
A. OHS Tech Work
+
Partner WOD. Share the work. One partner works at a time.
For Time:
AD 30 cals
40 partner pull-ups (partners lift each other)
40 push-ups
60 KBS
60 goblet squats
60 burpees
16 laps sandbag carry- switch every lap
Row 1k
Performance:
Monday
Testing week to see where you are at following the Open
A.
In eight sets or fewer, build to a 1-RM Back Squat. As you build up you should be adding ~10% of your 1RM and doing fewer reps as you approach what will be your max.
B.
Back Squat x Max reps @ 85% of today’s 1-RM
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible with a 30X1 tempo. This means if you pause for more than 1s at the top, the set is done.
C.
In six sets or fewer, build to a 1-RM Weighted Pull-Up
D.
For max reps:
60 seconds of Pull-Ups
Rest 2 minutes
60 seconds of Strict Handstand Push-Ups
Rest 2 minutes
60 seconds of Kipping Handstand Push-Ups
Rest 2 minutes
60 seconds of Ring Dips
Performance:
Monday
Testing week to see where you are at following the Open
A.
In eight sets or fewer, build to a 1-RM Back Squat. As you build up you should be adding ~10% of your 1RM and doing fewer reps as you approach what will be your max.
B.
Back Squat x Max reps @ 85% of today’s 1-RM
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible with a 30X1 tempo. This means if you pause for more than 1s at the top, the set is done.
C.
In six sets or fewer, build to a 1-RM Weighted Pull-Up
D.
For max reps:
60 seconds of Pull-Ups
Rest 2 minutes
60 seconds of Strict Handstand Push-Ups
Rest 2 minutes
60 seconds of Kipping Handstand Push-Ups
Rest 2 minutes
60 seconds of Ring Dips
*if you do not have these movements complete the following:
60 seconds of ring rows. -strict
rest 2 minutes
Tabatata push-ups for max total reps. Standard is chest to 3" above ground. Only count those reps where you meet the standard.
Tuesday
A.
For Max Reps:
3 Minutes of Double-Unders
B.
In eight sets or fewer, build to a 1-RM Bench Press
C. Team Workout. Teams of 3. Set the rower to 30s of work and 30s of rest. Each partner will row for 30s all out and rest 2:30 between sets. Complete for a total of 8 sets each. Score will be total calories completed by your team of 3.
so each rower will look like this:
P1 30s row
30s rest
P2 30s row
30s rest
P3 30s row
30s rest
P1 30s row
30s rest
P2 30s row
30s rest
P3 30s row
30s rest
Tuesday
A.
For Max Reps:
3 Minutes of Double-Unders
B.
In eight sets or fewer, build to a 1-RM Bench Press
C. Team Workout. Teams of 3. Set the rower to 30s of work and 30s of rest. Each partner will row for 30s all out and rest 2:30 between sets. Complete for a total of 8 sets each. Score will be total calories completed by your team of 3.
so each rower will look like this:
P1 30s row
30s rest
P2 30s row
30s rest
P3 30s row
30s rest
P1 30s row
30s rest
P2 30s row
30s rest
P3 30s row
30s rest
Wednesday:
A.
For max reps:
60 seconds of Toes to Bar
B. L-Sit / hold practice for 5-8 minutes.
C.
For time:
Row 1000/800 Meters
20 Shoulder to Overhead (135/95 lb) - use a weight you can handle easily.~40- 50% of 1RM CJ
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell
(lateral jump over is fine, but must be two foot jump and two foot land)
C.
Two sets for max reps of:
60 seconds of Muscle-Ups
Rest exactly 60 seconds
Two sets for max reps of:
60 seconds of Muscle-Ups
Rest exactly 60 seconds
*sub muscle-up tech, ring dip work or pull-up work if you don't have muscle-ups
C.
For time:
Row 1000/800 Meters
20 Shoulder to Overhead (135/95 lb) - use a weight you can handle easily.~40- 50% of 1RM CJ
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell
(lateral jump over is fine, but must be two foot jump and two foot land)
Thursday
Yoga
Friday
Snatch tech- Hit 5-7 snatches at 75-85% of your 1RM. Strive for perfection in the movement. Coach each other if you see something.
B.
CJ tech- Hit 5 CJ at 75% of your 1RM. Strive for perfection in the movement. Coach each other if you see something.
Rest as needed, and then…
C
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thruster
Pull-Ups
*compare to 1/30/15
Saturday
rest 5mins
Row 1k 90% effort
rest 10mins
Row 1k 100% effort
Muscle-up program from Vagabond CrossFit, Week 2
Day 1 Training:
A. Assisted Partner Strict Muscle-Ups Cluster, 1.1.1.1.1 x 3 sets, rest as needed.
B1. Seated Hammer Curls @ 40×1, 8-10 repetitions x 5 sets, rest 1 minute
B2. DB Bench Tricep Extension @ 30×1, 8-10 repetitions x 5 sets, rest 1 minute
Day 2 Training:
A. Ring Thing Weighted Muscle Up Training, 2-3 reps x 5 sets, rest as needed.
B1. DB Zotman Curls @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute.
B2. DB Standing Strict Press @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute
Pull-up Program from Vagabond CrossFit, Week 2:
Week 2 of Training:
Day 1:
A. Negative Pull Ups @ 21×1, 2-3 reps x 5 sets, rest 1:30 between sets.
B1. DB External Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets.
B2. DB Strict Standing Press @ 30×1, 8-10 x 3 sets, rest 1:30 between sets.
Day 2:
A. Strict Ring Rows @ 30×0 or elevate feet on box to increase difficulty, 4-6 reps x 5 sets, rest 1:30 between sets.
B1. DB Bent Over Row @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets.
B2. DB Zotman Curls @ 40×1, 6-8 x 3 sets, rest 1:30 between sets.
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