Monday June 8th, 2015

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

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

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.

————————————————

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

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

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!

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

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.

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.

Pull-up work

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 @ 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

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.

Week of 4/20 to 4/26 2015

LIFESTYLE

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.

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:

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.

Week of 4/12-4/18/15

Lifestyle

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

then:

3/4 sets of 7 reps at ~75% of 1RM.
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

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

*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

Wednesday:

A.
For max reps:
60 seconds of Toes to Bar

B. L-Sit / hold practice for 5-8 minutes.

C.
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

A.
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

Row 1k 80% effort

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.

Week of 3/29-4/4/15

Ok folks, we are 1/4 through 2015! Can you believe that? Time moves quickly. We hope you are moving in the right direction in your fitness goals in 2015. It is important to reflect on your fitness goals/journey frequently. A natural time to do that is the end of the calendar year. Another natural time is quarterly or the end of an event or competition. We happen to be at that point right now. The CrossFit Games Open was a fun time for many of our members. This is the time to reflect and figure out where YOU want to go with YOUR training.

We offer two fitness programs as you know.
"Lifestyle" is for body composition and to look and feel good. Ask anyone at the gym who has done this program since the beginning of the year consistently. The workouts are HARD! But if you are consistent and are being mindful of food choices the results come.

"Performance" is for just that, performance.  This is to maximize your performance relative to CrossFit. That is it. There are certain skills you MUST be competent at to do workouts Rx'd. If you want to do that you need to spend time developing those skills. Time could mean months of consistent practice on technique, never raising the weight or never moving along a progression until you have it mastered. This could mean losing "fitness" elsewhere for a time. Consider the months of April, May and June to be "skill acquisition" months. Spend DAILY time working on something you struggle with. Improve on it.

Depending where you are on the spectrum these skills could be:
*double under*  This must be practiced daily.
*pull-up*  (see wonderful pull-up program link below)
*CTB pull-up*
*muscle-up*  (see wonderful muscle-up training program link posted below)
*overhead stability*
*squat positioning*  squat therapy day after day month after month


Regardless of where you are on the spectrum, dedicate the next quarter of the year and improve your technique in an area that you or a coach deem necessary to improve.

This week we will be a transition/recovery week for the Performance group. I know you are ready to get into smashing stuff and lifting heavy etc. But we just had a very STRESSFUL 5 weeks of training and competing.  Take the transition week, do the workouts, heal up, practice perfect technique, be smart, figure out what you need to focus on for the next 3 months.  This is not time to eat like shit and skip workouts.

After the transition we will be using a template from last year's CrossFit Invictus programming. DO NOT try and do the exact version of what they posted. Those weights and movements are for REGIONAL hopefuls. No one at our gym is a regional hopeful. No one is close. As such I will modify the movements and weights to best fit the needs of OUR members. If you try to do the total volume listed you will get hurt and won't make progress.



Lifestyle

Week 14 

Day 1

5 sets:

A1. Barbell Front Rack Reverse Lunges x 8/leg; rest 1 min

A2. Scap Pullups x 10-12; rest 1 min

A3. GHD Situps x 8; rest 1 min

+

AMRAP 9 min:

16 Kettlebell Swings

8 Goblet Squats

8 KB Clean and Jerk

8 Burpees

Day 2

AMRAP 10 min @90%

5 Hang Cleans

5 Push Press

20 DU or 50 Singles

rest 5 min

AMRAP 10 min @ 90%

12 Ring Rows

10 air squats

AD 15 cals

rest 5 min

AMRAP 10 min @ 90%

Row 250m

10 box jumps

30 Mountain Climbers

Day 3

A. EMOM 12 minutes:

ODD: 6 Deadlifts

EVEN: 12 abmat situps

+

AMRAP 15 min

30 DB Step-Ups

30 Kettlebell Swings

30 DB Push Press

Day 4

For Time:

Row 1k

20 pushups

20 air squats

20 ring rows

20 wallballs

20 box jumps

20 knees to chest/elbows

AD 30 cal

Day 5

3-5 sets:

A1. Front Squat (Clean from ground) x 6 OR Goblet Squat x 10; rest 1 min

A2. Pull-up Negatives x 8; rest 1 min

A3. RDL (use same weight/barbell as A1)  x 8; rest 1 min

A4. Push-ups on tire x 8-10; rest 1 min

A5. Plank Hold 45 sec: rest 1 min

Day 6 Team WOD

In teams of 3, 20 min AMRAP

Partner 1 – row 500;

Partner 2 – amrap of (time is duration of partner’s row)

3 toes to bar,
6 slam balls,

9 double unders

Partner 3 - Rest

Rotate Through.

Your partners will pick up where you left off. Score is total number of rounds plus distance.

Performance:

Monday

A.
Two or three sets for quality, not time, of:
Double-Unders x 40-50 reps  OR practice double unders for two minutes.
Wall Squats 6-10 reps   OR    Alternating Pistol work x 6-8 reps each leg

B.
For 24 minutes, rotate through the following three stations on the minute:
Minute 1 – 20s Airdyne @ tough pace
Minute 2 – Heavy Med Ball or Sandbag Clean x 6-8 reps
(if you don’t have a heavy ball or bag, substitute moderately heavy deadlifts)
Minute 3 – Strict Handstand Push-Ups x 4-8 reps.   (subs can be DB tricep overhead extension)

You’ll hit each of these stations 8 times.

Tuesday

A.
Three sets, not for time, of:
Muscle-Ups x 3-8 unbroken reps  or pull-up technique or pull-up work
Double-Unders x 40-50 reps
Toes to Bar x 6-10 reps.   Or tech work or

B.
Front Squat
Quickly build to a tough 3.  Get to ~85-90% of your 1RM. Do not force the percentages.

C.
Eight sets of:
Snatch Balance + Overhead Squat    (scale to snatch grip push press and OHS)
Rest 2 minutes
Do not miss, use weights you can quickly get under. Emphasis is on strong lock out and speed under. 

Wednesday

A.
Take 12 minutes to build to today’s heavy Power Clean

B.
For time:

3 rounds for time
5 Ground to Overhead - moderate (use approx 60% of 1RM CJ)

15 CTB pull-ups

C.
Row 2000 Meters @ easy pace
(you determine the pace based on how you feel)

Thursday

Light recovery, YOGA

Friday

A.
Two sets, not for time, of:
Muscle-Ups x 4-8 reps   OR pulling tech work
Strict Handstand Push-Ups x 8-12 reps or DB overhead tricep ext.
Double-Unders x 40-50 reps

B.
Five sets of:
Hang Snatch x 5 reps
Rest 2-3 minutes between sets
(select loads that will challenge you to achieve all 5 reps)

C.
Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes between sets

Saturday

Can be done in any order

A.
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
10 Pull-Ups
20 Push-Ups

Rest exactly 4 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings
10 Ring Dips
20 Double-Unders

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Push Press (95/65 lbs)
10 GHD Sit-Ups





For those that need work in pulling or muscle-up work, reference the below:



Muscle-up program link.  Use this if you ALREADY can do 3 CTB and 5 DEEP ring dips.
http://www.vagabondcrossfit.com/?p=11324

Pull-up Program
Week 1 of Training: to be done on Tuesday and Friday in the pulling portion.

Day 1: Upper Body Pull Intense + Forearems/Core

A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets.

B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets.

B2. Side Bridges x 16 seconds/each side x 3 sets, rest 1:30 between sets.



Day 2: Upper Body Pull Intense + Press Asst/Press Asst

A. Negative Pull Ups @ 40×0 or Weighted Negative Pull Ups @ 40×0, 2-3 reps x 3 sets, rest 1:30 between sets.

B1. Lying DB Tricep Extensions @ 30×1, 6-8 reps x 3 sets, rest 1 minute.

B2. Banded Resistance Push Ups @ 30×1, 6-8 reps x 3 sets, rest 1 minute.

Week of 3/22-3/28/15

LIFESTYLE

Day 1 

4 sets:

A1. Back Squat x 8-10; rest 2 min

A2. Scap Pull-ups x 10-12; rest 1 min

3 sets:

B1. OH Walking Lunge x 10/leg; rest 2 min

B2. Pull-up Negatives (jump up and lower as slow as possible) x 8; rest 1 min

+

3-5 sets AFAP:

10 Jump Squats

10 burpees

50 flutterkicks

rest 90 sec between

Day 2 

Complete 5 sets AFAP:

10 Heavy Russian KB Swings

15 Knees to Elbows or Chest

Sandbag Carry or Waiter’s Walk x 4 laps

Rest 45 sec then

20 DU or 50 singles

30 Ball Slams

rest 2 min btw sets

*If extra time, work Clean & Jerk Technique, foam roll, AD lite, stretch, or side planks.

Day 3

4 sets
A1. Snatch Pulls x 6; rest 1 min

A2. Bench Press x 6-8; rest 2 min

A3. Plank Hold x 45 sec; rest 1 min

+ 

5 Rounds for time

8 Deadlifts

12 perfect push-ups on tire or to plate

Day 4

Complete 5 sets:

3 Tough Power Cleans with Perfect Form OR 7 KBS

8 box jumps

10 Ring Rows or Banded Pull-ups

Rest 90 sec between sets

+

AD Sprints Go hard for 12 sec then walk/rest for 2 min between x 6-8

+

Abwheel Roll Out 4 x 10

Day 5

Open WOD 15.5 (Potluck dinner on Friday night following the WOD!)

Day 6

Partner WOD

26 Minute AMRAP:

8 Dumb Bell hang snatch (4 each arm @ 40/20#)

7 sit ups

6 lunges (3 each leg)

5 box jumps

One person working at a time, switch every round.

PERFORMANCE

 www.opexfit.com/blog "BEING"