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

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%

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

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%

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

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)

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

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*

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 mobiltiy 
+
12 min low effort airbike 
Every 1:30 complete unbroken 25-50ft hs walk      

11dndnd

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

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

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 

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

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)

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

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

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

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)

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

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

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