Tuesday, August 30, 2016

Wednesday August 31st 2016

A1. Seated DB Press @ 11X1; 6-8 x 4 sets, rest 60s
A2. Lean Away Pullup @ 31X1; AMRAP (ub) x 4 sets, rest 60s
B. 5min AMRAP

Weighted Pronated Strict Pullup @ 25lb/12.5lb
+
6 Sets:
8-10 CGBP @3030 tempo (35% CGBP max)
8-10 Chest Supported DB Row @3030 tempo (same wt. as BP)
*Rest 3-5m b/w sets 3&4 if needed. Otherwise transitions should be the only rest period

Monday, August 29, 2016

Tuesday August 30th 2016

Every 5 Min x 6 sets
Complete 1 Mile Assault Bike @ 85%

*rest remaining time
*aim for consistency b/w sets
+
20 Minute Run @ 65-70%

Sunday, August 28, 2016

Monday August 29th 2016

A. Muscle Snatch, build to max 
B. Muscle Snatch, 1 rep @ 85%RM every :70 x 5 sets
C. Back Squat @ 21X1; 3 reps x5 sets, rest 2-3m
+
10 Rounds For Time:
2 Power Clean @ 80%RM
4 Bar Facing Burpees
+
6 Sets:
6-8 BS @3030 tempo (30% 1RM)
Rest 30s b/w sets
*rest 5m after 3rd set

Friday, August 26, 2016

Saturday August 27th 2016

12 Minute Clock @ 80-85% effort
2,000m Row
AMRAP Burpee Box jumps @30"/24" in remaining time

+
rest 6 min
+
12 Minute Clock @ 80-85%
2 Mile AB-
AMRAP C2B Pullups in UB sets of 5 in remainging time
+

rest 6 min
+
2 Mile Run @ 80%

Thursday, August 25, 2016

Friday August 26th 2016

A. High Hang Power Clean. Above knee Hang Power Clean; 2.2 x 3 sets, rest 2m (no drop) -- all tough and successful
B. Front Squat; 5 reps x 5 sets , rest 2-3m (note % of 1RM used here)
+

16 sets
:07 Assault Bike @100%
:53 AB- slow spin
*rest 3m after set 8.

*note approx. highest RPM per sprint*
*If youd like to keep track of total cals bt sprints that fine but Total cals is unnecessary at the end as I don't want you to increase effort on slow spin*
+
C1. Wtd. Back Extension; 10-12 x 3 sets, rest 1 min
C2.  Wtd. Front Rack w/ KB Lateral Lunge; 5/5 x 3, rest 1 min

Tuesday, August 23, 2016

Wednesday August 24th 2016

A1. Strict Press; 6-5-4-3-2 rest 1 min
A2. Weighed strict pronated pullup, 6-5-4-3-2 rest 1 min
+
3 Rounds:
8-10 DB BP @ 3030 tempo (30% CGBP max - 15%/hand)
8-10 Chest Supported DB Row on low incline @ 3030 tempo (same wt. as BP)
+

rest 3-5 min
+
3 Rounds:
8-10 DB BP @3030 tempo (30% CGBP max)
8-10 Chest Supported DB Row  on low incline @ 3030 tempo (same wt. as BP)

Monday, August 22, 2016

Tuesday August 23rd 2016

3 sets @ 90% effort:
1k Row @ 2-3s faster than 30m TT pace
right into 2 rounds of
15 T2B
50m bear crawl

100m run
*5 min slow spin on airbike for rest*
+
6 min low effort jog

6 min low effort row
6 min low effort run

Sunday, August 21, 2016

Monday August 22nd 2016

A. Power Snatch. Above Knee Hang Squat Snatch; 1.1 x 5; rest 2m (no drop)
B. Back Squat @ 20X1, 5 reps x 5 sets, rest 2-3m (note % of 1RM used here-- maybe 75%ish)
+
20 Rounds For Time:
1 Power Clean @ 80RM%
2 Bar Facing Burpees
+
4 Sets:
8-10 BS @ 3030 tempo (30% 1RM)
Rest 30s b/w sets

*No pausing at top of squat. Always be active. Do not completely bottom out and bounce out of hole*

Thursday, August 18, 2016

Saturday August 20th 2016

A. Clean & Jerk; build to a max
+
14 Minute AMRAP:
60 cal Row
50 T2B
40 Wall Balls
30 Power Clean @135
20 Muscle Ups
+
20 Minutes of free style movement @low effort

Friday August 19th 2016

Today is a restoration and skill day. Tomorrow is going to be a tester and I would like everyone to be able to give their best effort. I will program some work to be done however keep in mind it should be considerably low effort.  I am going to post Saturday now so you know what to prepare for.

10 min low effort row
Every 1:10 perform: 1 Rope Climb to 15 ft 
+
10 min Upper body mobility 

EMOM x 10 minutes:
2-3 High Hang Power Snatch @ 50%RM 
+
10 min lower body mobilti
+
12 min low effort airbike 
Every 1:30 complete unbroken 25-50ft hs walk      

11dndnd

Tuesday, August 16, 2016

Wednesday August 17th 2016

CrossFit Open WOD 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats (95 / 65 lb.)
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats (95 / 65 lb.)
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats (95 / 65 lb.)
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Check CrossFitGames.com if you need further understanding of this workout

Monday, August 15, 2016

Tuesday August 16th 2016

A. Split Jerk; 10-12 singles @75-80%, rest 75s b/w
B1. Deadlift; 3 reps x 5, rest 60s (no grinders. all reps Tng/ moderate effort)
B2. CGBP; 2.2 x 5, rest 30s/90s
+
1 Mile Run- Time Trial
*post 400m splits if possible

Sunday, August 14, 2016

Monday August 15th 2016

A. Front Squat; 3-2-1-3-2-1; rest 3m 
B. Power Snatch; 1 rep OTM for 15 Minutes @ 70%RM
C. Snatch Pull; 2 reps every 90s x 5 sets @ 100-105% snatch max (reset b/t reps)
+
EMOM for 20 Minutes
1st: 3 tough Weight Pronated Strict Pullup
2nd: 7 second AirBike sprint @100% (record highest wattage achieved)
3rd: 30 sec AMRAP Burpee Box Jump @30"/24"
4th: Rest 

Friday, August 12, 2016

Saturday August13th 2016

3 sets @ 85% effort:
7 L-arm hang KB Snatch @ 24kg/16kg 

7 R-arm
7 Situps
25m Shuttle Run x 4 (there/back =1)
750m Row
60m Bear Crawl
15 Alt Step Ups (24"/20")
Rest = work 

*set 2 in reverse order
+
rest as needed
+
EMOM x 21 minutes:
1st: 8-10 Burpees to 6" OH
2nd: 30 second Airbike
3rd: 30-40 UB DU's

Thursday, August 11, 2016

Friday August 12th 2016

A. Clean Cluster, 1.1 x 6 sets, rest :05/rest 2 min (mod/ tough across- note % of 1RM used)-- these clusters should almost be a double. Drop from shoulders and quickly reset into next rep.
B. Back Squat; 3-2-1-3-2-1, rest 2-3m
C. Barbell (on back) walking lunges; find 10rm/leg (no more than :01 Reset b/t steps, Obviously this will limit the amount of weight)
D. GH Raises; 4-6 x 5 sets, rest 90s (use weight if possible)
+
Every 90s x 5 sets:
AMSAP Hanging L-Sit 

(arms shoulder be completely vertical with little to no compensation. If unable to acheive feet above hip crease then either do bent leg or hold w/ knees visibly above waist)

Tuesday, August 9, 2016

Wednesday August 10, 2016

A. Split Jerk; build to a max,
B. Split Jerk, (drop sets) hit  1 rep x 5 sets @ 85% of A -resting :90 b/t sets
C1. CGBP Cluster; 2.2 x 5, rest 20s/60s
C2. Bent Over Barbell Row; 4-6 x 5, rest 60s
+
8 Sets:
Max Strict HSPU

rest :30
Max Strict HSPU
rest :30
Max Strict C2B

rest :30
Max Strict C2B
Rest :90
+
4 Sets:
10-12 Supinated BB Curl
:60 rest
10-12 Neutral Grip DB Skull Crusher
:60 rest

Monday, August 8, 2016

Tuesday August 9th 2016

4 sets: 
5:00 Assault Bike @ 90% effort relative to 30m TT pace
5:00 Row @ 90% effort relative to 30m TT pace
*Keep transitions under 45 sec*
+
20:00 Z1- cyclical modalities, locomotion, and targeted DROM -- skill movements if wanted as well

Sunday, August 7, 2016

Monday August 8th 2016

A. Snatch; 1 rep every :60 until failure- start @60-65% max, add 5-10lb set
B. Front Squat; 2 solid reps x 5 sets rest 2-3 min -- nothing where it seems like it would fail
+

Deadlift; 50 "perfect reps For Time @225,
+

5 sets:
:15 Airbike or prowler sprint @ Near all out effort (leave a tiny bit in the tank)
Rest 2min


Notes for deadlifts:
-if 1RM is under 400 you have the option of scaling to 185
-eccentric must be controlled on all reps (no dropping from top

Friday, August 5, 2016

Saturday Auguest 6th 2016

EMOM for 30 Minutes:
1st: :30 AMRAP Double Unders

2nd: 12 L-arm Single arm KB snatch @ 24kg/16kg
3rd: :30 AMRAP Wall Balls @ 20lb/14lb
4th: :30 Cals on assault bike 

5th: 12 R-arm Single arm KB snatch 24kg/16kg
6th: 10-15 UB Pullups
+
15:00 Run @ moderate aerobic pace (focus on mechanics/ breathing)

Thursday, August 4, 2016

Friday August 5th 2016

A. Squat Clean; 10 singles @ 85%  every :90 (85% of last weeks weight)
B. Back Squat Cluster; 2.2 x 5 sets, rest 20s/2-3m
+

For time:
21-15-9
Power Clean @115lb/75lb
Bar Facing Burpee
Toes to bar
+
4 Sets:
6-8 Gh raises

rest :60
5/5 lateral lunge w/ kb

rest :60

Tuesday, August 2, 2016

Wednesday August 3rd 2016

A. Split Jerk; 3-3-2-2-1-1; rest 2m (drop b/w reps on 3's and 2's)
B1. CGBP Cluster; 3.3 x 5, rest 20s/60
B2. Ring Row w/ feet elevated if possible @ 30X1; 6-8 x 5 sets, rest 60
+
Every 3 Minutes for 15 Minutes:
1 legless Rope Climb to 15 ft (from standing position; no jump to start)
AMRAP UB Strict HSPU x 2 sets (rest 20s b/w sets)
+
5 min AMRAP:
5 Strict C2B Pullup
5 Strict Ring Dip

Monday, August 1, 2016

Tuesday August 2nd 2016

3 sets @ 90% effort:
5:00 Assault Bike @90% approx 30m TT effort
directly into..
5:00 Row @90% approx 30m TT effort
rest 5 minutes b/t sets or whatever time you will need to sustain effort. This can be more or less for certain athletes
+
20:00 Z1- cyclical modailities, locomotion (ie- bear crawl, duck walk etc), and targeted DROM