Monday, July 31, 2017

Tuesday August 1st 2017

Start @ station 1 and Every 3 minutes move to the next x 4 sets 
station 1 Airbike @ 70% EFFORT
station 2 Row @ 70% EFFORT 
station 3 Run @ 70% EFFORT 
Before Each Airbike perform 3/3 Pistol Squats + 1 Rope climb 
Before Each Row perform 10-15 Unbroken Toes to bar 
Before Each Run Perform 50ft handstand walk 

Sunday, July 30, 2017

monday July 31st 2017

A. Snatch Pull . Low hang Snatch Pull, 1.2 reps x 4 sets rest 2 min--- try heavier than last weeks as long as form is still good-- use straps if needed
B1. Front Squat @ 20X2, 2 reps @ 85%RMish x 5 sets rest 1 min 
B2. Cluster Wtd pronated Pullups @ 30X1, 2.2 reps x 5 sets rest 1 min 
C. 4 sets: 
Double arm KB Front Rack Split squat, 10 reps/leg (rest :30 bt legs)
rest :60
bent over barbell row, 6 heavy reps 
Rest 0 
Bent over KB row, 10 reps 
rest :60

Friday, July 28, 2017

Saturday July 29th 2017

A. Paused Squat Snatch (pause below knee) . Above Knee Hang Squat Snatch, 1.1 every :60 x 10 min @ 60%RM 
B. Overhead Squats @ 31X1, 3 reps @ moderate weight every 1:50 x 4 sets --above last weeks
C. Every 2 minutes x 5 sets:
6-10 Unbroken Ring Muscle ups
20 Wall Ball throws @ 20lb/14lb
--rest 10 min
EMOM x 16 min:
1st min: 18 GHD Sit ups
2nd min: :30-:40 Handstand Hold
3rd min: 8/8 Alt pistol squats
4th min: 60 Double Unders
**This is designed to work a little more each minute than normal. A little more of an aerobic based EMOM**

Thursday, July 27, 2017

Friday July 28th 2017

A. Power clean & Push Jerk . Power Clean  & Split Jerk --- work to tough set. Drop push jerk from overhead and reset 
B. 1 Unbroken Complex every 2 minutes x 5 sets
1 Power Clean 
1 Hang Power Clean 
2 Push Jerk
1 T&G Power Clean 
1 Hang Power Clean 
2 Push Jerk
C. Back squat, 4 reps moderately challenging reps x 4 sets rest 2-3 min  (figure 72.5%- 77.5%RM)
D. 4 min AMRAP: 
2,4,6,8,10,12...
Power Snatch @ 155lb/105lb
Burpee over barbell

Tuesday, July 25, 2017

Wednesday July 26th 2017

A1. Cluster Deadlift @ 30X1, 3.3 x 4 sets rest :15/rest:60 -- heavier than last week
A2. Cluster Standing Strict Press, 3.3 reps x 4 sets rest :15/:60 -- heavier than last week
B. EMOM x 18 min:
1st min: 4 t&g Power Clean @ moderate weight
2nd min: 4-6 Deficit Kipping hspu
**Make weight heavier than last week but similar movement pattern. You may increase as sets go on however make sure mechanics are perfect**
C. 3 sets:
Gh Raises, 6-9
rest 0
Alt Single Leg RDL, 6 reps/leg
rest 1 min
Standing Banded Tricep Ext, 15 reps
rest 1 min

Monday, July 24, 2017

Tuesday July 25th 2017

20 min @ 70% effort:
Alternate from biking to Running in every 2 minutes
*0,4,8,12,16 perform 10-15 unbroken Toes to bar*
*2,,6,10,14,18 perform 8-10 handstand shoulder touches/arm--(use wall or free)
(this should be 5 sets of biking and 5 sets of running)
+
rest 10 min 
+
4 sets: 
Row 750m @ 2K pace 
Rest 2m30 for male (3 min for female) 
*perform :30-:45 of Deadbug movement immediately after row during rest time)

Sunday, July 23, 2017

Monday July 24th 2017

A. Snatch Pull, 4 reps x 4 sets rest 2 min- reset b/t all reps --use 105% of last weeks complex
B1. Front Squat @ 20X2, 3 reps @ 80%RMish x 5 sets rest 1 min 
B2. Wtd pronated Pullups @ 30X1, 3 reps x 5 sets rest 1 min 
C. 4 sets: 
Double arm KB Front Rack Box step ups, 10 reps/leg
rest :60 
Bent Over Barbell Rows, 6 reps @ 3030
rest :60

Friday, July 21, 2017

Saturday July 22nd 2017

A. Slow Pull Squat Snatch . Above Knee Hang Squat Snatch . Snatch Balance, 1.1.1 every :60 x 10 min @ 60%RM
B. Overhead Squats @ 31X1, 4 reps @ moderate weight every 2 minutes x 5 sets
C. EMOM x 8 min:
1st min: 5-7 UB Ring Muscle ups
2nd min: 50 Double unders
into ... 
EMOM x 8 min:
1st min: 12-15 Toes to bar
2nd min: 12-20 UB Wall Balls @ 20lb/14lb
D. 3 sets:
Lean Away Strict Pronated Pullups, complete 8 reps  (does not have to be unbroken but in as few sets as possible)
rest :60
:30-:45 Handstand hold
rest :60

Thursday, July 20, 2017

Friday July 20th 2017

A. Power clean & Push Press + Power clean & split Jerk, 1&1 + 1 & 2 --- work to tough set. Drop push press and reset for next power Clean 
B. Power clean . Hang power clean . Push press . Push jerk, 1.2.2.3 -- 1 challenging set every 2 min x 5 sets (try to use same weight)
C. Back squat, 6 reps moderately challenging reps x 4 sets rest 2-3 min  (figure 67.5%- 70%RM)
D. 4 min AMRAP: 
Alt DB snatch (75lb/50lb) 

Tuesday, July 18, 2017

Wednesday July 19th 2017

A1. Deadlift @ 30X1, 5 reps x 5 sets rest :60
A2. Standing Strict Press, 5 reps x 5 sets rest :60
B. 5 sets:
8 t&g Power Clean @ moderate weight
rest :45
5 Strict Hspu
right into..
5-10 Unbroken Kipping hspu
rest 2 min b/t sets
**Weight for power clean reps are meant to work on perfect movement pattern but enough weight to get challenging toward the end; do not go too heavy where form falls apart or too light where there is no real stimulus**
C. 3 sets:
Single Leg Rdl w/ dbell/hand, 10 reps/leg
rest :45
Laying tricep ext w/ dbells, 12 reps
rest :45

Monday, July 17, 2017

Tuesday July 18th 2017

5 sets:
500m Row @ slight slower than 2k pace
15 GHD sit ups
rest 2 min b.t sets
+

rest 10 min from last set 
+
10 min Airbike @ 70% effort
@ 0, 2:30, 5, 7:30 -- perform 1 smooth rope climb + 5-10 comfortable Kipping hspu
+
rest 5 min
+
5 sets: 
Run 400m @ 2-3 seconds off 1 mile pace 
:30 Hollow Body Hold 
rest = run

Sunday, July 16, 2017

Monday July 17th 2017

A. Snatch Pull . Power Snatch . Power Snatch, 1.1.1 - reset b/t all reps and build to tough 
B1. Front Squat @ 20X2, 5 reps @ 73%-75%RM x 4 sets rest 1 min 
B2. Wtd pronated Pullups, 5 reps x 4 sets rest 1 min 
C. 4 sets: 
Barbell Split Squats, 10 reps/leg 
rest :45 
Ring Rows (elevate feet if needed), 8-12 unbroken reps 
rest :45 

Friday, July 14, 2017

Saturday July 15th 2017

CrossFit Games Open 2011.5
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target) 
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (100lbs / 45kg)
10 Toes to bar
15 Wall balls (14lbs to 9' target)

Thursday, July 13, 2017

Friday July 14th 2017

A. Squat Clean, work to max
B. Overhead Squat, work to max

C. 10 round for time:
3 Overhead Squats @ 60% of part B (take from ground)
3 Ring Muscle ups
9 Handstand push ups
rest 1 min b/t sets

Tuesday, July 11, 2017

Wednesday July 12th 2017

A. Split Jerk, work to max 
B. Bench Press, buid to solid single -- max if you are feeling it 
C. For time: 
21-15-9 
Strict HSPU 
Strict Ring Dips 
Strict Pronated Pullups 
**18 min CAP**
**if you are solid at gymnastics you may not really need this time cap but if gymnastics is not really your forte then at least this will get you some honest exposure**

Monday, July 10, 2017

Tuesday July 11th 2017

3 sets @ moderate effort: 
30 Cals on airbike 
500m Row 
90 Double Unders 
500m Run 
+
15 min Upper body mobility 

Sunday, July 9, 2017

Monday July 10th 2017

This week will have significantly less volume than the prior weeks. Going to pull some numbers out of training this week. 

Setting any PR's this week? Tag us on Instagram @hpathlete #hpathlete #TiringerTrained. We would love to follow along. 

A. Squat snatch,  build to max
B. Squat Snatch, 20 reps for time @ 77% of part A
C. 3 sets:
Single Leg RDL holding dbells (light), 10 reps/side
rest :45
alt forward lunges (light), 10 reps side (barbell on back)
rest :45
Acc :60 hollow body
rest :45
15 Glute Bridges
rest :45

Friday, July 7, 2017

Saturday July 8th 2017

2 min AMRAP: 
50 Double Unders 
10 Toes to bar 
10 Thrusters @ 95lb/65lb 
--rest 2 min 
2 min AMRAP
50 Double Unders 
10 Toes to bar 
10 thrusters @ 115lb/80lb 
--rest 2 min 
2 min AMRAP:
50 Double Unders 
10 Toes to bar 
10 Thrusters @ 135lb/95lb
--2 min AMRAP 
2 min AMRAP:
50 Double Unders 
10 Toes to bar 
10 Thrusters @ 155lb/110lb
--rest 2 min 
2 min AMRAP: 
50 Double Unders 
10 Toes to bar 
10 thrusters @ 175lb/125lb
--rest 8 min 
5 rounds for time: 
15 Deadlift @ 175lb/125lb 
12 CTB 
9 HSPU 

Thursday, July 6, 2017

Friday July 7th 2017



A. Below Knee Hang Squat Clean, work to max 
B. Front Squat; 1 rep @ 91% or more x 7 succesful sets, rest 2-3m
C. 30 min EMOM:
1st min: OH Squat, 5-8 reps @ 65%RM of Squat Snatch

2nd min: 5-8 Ring Muscle ups 
3rd min: Hang Power Clean, 5-8 reps @ same weight
4th min: 50 ft handstand walk 
5th min: Rest 
**The idea is to work toward the higher rep range if possible; and hopefully bt the handstand and 5th minute rest it will be enough time to recover**

Tuesday, July 4, 2017

Wednesday July 5th 2017

A. Split Jerk, 2 reps (no drop) -- work to tough
B. Every :30 for 5 min perform 1 tough bench press -- right into...
Every :20 for 5 min perform 1 Pendlay Row
+
EMOM x 18 min:
1st min: 2 Strict Deficit Hspu + 4 kipping deficit (same setting)
2nd min: 1 Bar Muscle up + 2 CTB + 3 Pullup + 4 Strict Pullup
3rd min: 4-6 Ring dips + 6-8 Strict Bar Dips

Monday, July 3, 2017

Tuesday July 4th 2017

1 set: @ high effort 
2k row 
1 mile run
100 cals on bike (80 for ladies)

Sunday, July 2, 2017

Monday July 3rd 2017

A. Squat Snatch; 1 rep @ 90%RM x 5-6 successful sets rest :90-2 min b/t sets
B. Back Squat; 1 reps @ 91% or more x 6 sets, rest 2-3m 
C1. Single Leg Box step up holding dbells, 8 reps left (followed by 8 reps right) x 3 sets rest :45
C2. Dbell RDLs, 15 reps @ 3010 x 3 sets rest :45
C3. GH raises, 9-12 reps x 3 sets rest :45
C4. Accumulate :60 of Hanging Tuck hold or Hanging L-sit hold x 3 sets rest :45 (whichever you compensate less with your shoulders and feel more in your abdomen)