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.