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.