9/20/19

Strength/Skill

ON A 10:00 RUNNING CLOCK...

Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

Workout

HERO WORKOUT

"DT"

5 ROUNDS FOR TIME

12 Deadlifts (155/105)|(115/75)

9 Hang Power Cleans (155/105)|(115/75)

6 Push Jerks (155/105)|(115/75)

Capacity Work

5 ROUNDS FOR TIME

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Push Jerks

HOMEWORK

CONDITIONING

"OPEN 11.4"

AMRAP x 10 MINUTES

60 Bar Facing Burpees

30 Overhead Squats (120/90)

10 RIng Muscle-Ups

STRENGTH / SKILL

7 SETS

5 Back Squats @ Moderate-Heavy

*Pick a weight to perform all 7 sets. Reps 5-6-7 should be tough. After each set of squats, perform 1 set of max strict pull-ups.

9/19/19

Workout

E2MOM x 20 MINUTES

MIN 1 & 2 - Row 500/400m

MIN 3 & 4 - 12 Burpee Over Bar + 6 TNG Power Snatch 95/65*

*Power Snatch must be performed Unbroken & Touch-N-Go in sets...either 6 UB, 3/3, 4/2. No singles.

Capacity Work

E2MOM x 20 MINUTES

MIN 1 & 2 - Max effort Row up to 500/400m

MIN 3 & 4 - 12 Burpees + 6 DB snatches

COOL DOWN

FOR RECOVERY

4:00 Foam Rolling Upper Back

4:00 Banded Hamstring Stretch

HOMEWORK

Make up

or

REST

9/18/19

Strength/Skill

3-3-3-3-3

Front Squat

*Build to 3RM Front Squat

Workout

PARTNER WORKOUT

IN TEAMS OF 2...

ON A 13:00 RUNNING CLOCK...

150 Double Unders

100 DB Thrusters (35/25/15)

150 Double Unders

Max Front Squats (135/95)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.

Capacity Work

IN TEAMS OF 2...

ON A 13:00 RUNNING CLOCK...

300 Single Unders

100 DB Thrusters

300 Single Unders

Max Goblet Squats

HOMEWORK

STRENGTH / SKILL

NOT FOR TIME

5 SETS

25' SA DB OH Lunge (50/35)

*L for 25' + R for 25' = 1 Set

9/17/19

Strength/Skill

ON A 10:00 RUNNING CLOCK...

C2B & Bar Muscle-Up Development

Workout

FOR TIME

21-15-9

Russian Kettlebell Swing (70/53)|(53/35)

C2B Pull-up

into...

15-12-9

American Kettlebell Swing (70/53)|(53/35)

Bar Muscle-Up

-16:00 Hard Cap-

Capacity Work

FOR TIME

21-15-9

Russian Kettlebell Swing

Ring row

into...

15-12-9

Kettlebell Swing

Burpee jumping pull up

HOMEWORK

CONDITIONING

3 SETS

60 Cal Bike

30 Burpees Over Rower

1000m Row

-Rest 1/2 time b/t Sets-

*If set takes you 8 minutes, rest 4 minutes.

STRENGTH / SKILL

1. 5-5-5-5-5

Deadlift

2. 3 ROUNDS FOR TIME

10 Deadlift (275/185)

25 Wall Balls (20/14)

25' HS Walk

9/16/19

Workout

3 ROUNDS FOR TIME

800m Run

30 Front Rack Reverse Lunges 65/45

30 HSPU (descending reps)*

*HSPU go down by 10 reps every round...30-20-10, Lunges stay 30 each round.

22 minute cap

Capacity Work

3 ROUNDS FOR TIME

800m Run or roughly 4 minutes of running

30 Reverse Lunges

30 DB Push Press (descending reps)*

*DB Push Press go down by 10 reps every round...30-20-10, Lunges stay 30 each round.

COOL DOWN

FOR RECOVERY*

3:00 Slow Bike

3:00 Slow Walk

*Focus on calm nasal breathing.

HOMEWORK

CONDITIONING

E2MOM x 20 MINUTES

MIN 1 & 2 -- Row 500m

MIN 3 & 4 -- 10 TTB + 10 Box Jump Over (24/20) + 10 TTB*

*The work in Min 3 & 4 must be completed in order..10-10-10.

STRENGTH / SKILL

10 SETS

1 Power Snatch

1 Over Head Squat

1 Hang Squat Snatch

*Start moderate and build to heavy set of complex. Use same weight or heavier for each set than your 3 Power Snatch on 9/2.

9/15/19

Workout

FOR TIME

50-40-30-20-10

Cal Bike

Sit-up

-18:00 Time Cap-

FINISHER

NOT FOR TIME

30 DB Manmakers*

*Increase weight every 10 reps

HOMEWORK

Make up

or

REST

9/14/19

Workout

“FIGHT GONE BAD"

3 ROUNDS FOR MAX REPS

1:00 Wall Ball (20/14)|(14/10)

1:00 Sumo Deadlift High Pull (75/55)|(45/35)

1:00 Box Jump (20)

1:00 Push Press

1:00 Row for Cals

-1:00 Rest b/t Rounds-

Capacity Work

3 ROUNDS FOR MAX REPS

1:00 Wall Ball Front Squat

1:00 KB Sumo Deadlift High Pull

1:00 Box Step Up

1:00 DB Push Press

1:00 Row for Cals

-1:00 Rest b/t Rounds-

HOMEWORK

CONDITIONING

FOR TIME*

50-40-30-20-10

Cal Bike

Sit-up

*Perform 5 DB Manmakers After Each Movement @ (40/30) for 10 total per round. 50 Cals then 5 MM, 50 Situps then 5 MM, 40 Cals then 5MM and so on...

STRENGTH / SKILL

1. ON A 12:00 RUNNING CLOCK...

Work to Heavy 3-Rep OHS*

*Bar can come from rack.

-Rest as Needed-

2. EMOM x 10 MINUTES

MIN 1 - 10 OHS (135/95)

MIN 2 - 50 Double Unders

*This is meant to be manageable in each minute at a moderate load and moderate pace.

9/13/19

Strength/Skill

ON A 15:00 RUNNING CLOCK...

Build to a Heavy Set of Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

Workout

6 SETS (1:30 ON / :30 OFF)

3 Hang Power Clean 135/95

2 Front Squat

1 Hang Squat Clean

12 Toe to Bar

Max Barbell Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.

Capacity Work

6 SETS (1:30 ON / :30 OFF)

3 DB Hang Power Clean

2 DB Front Squat

1 DB Hang Squat Clean

12 sit up

Max DB front rack Hold

HOMEWORK

CONDITIONING

"OPEN 17.1"

FOR TIME

10 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

20 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

30 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

40 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

50 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

STRENGTH / SKILL

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

9/12/19

Workout

"TRIPLE AMRAP"

AMRAP x 7 MINUTES

7 DBL DB Ground to OH (35/25)|(25/15)

7 DBL DB Up-Down

14 Push-up

-Rest 3:00-

AMRAP x 5 MINUTES

5 DBL DB Ground to OH (35/25)|(25/15)

5 DBL DB Up-Down

10 Push-up

-Rest 2:00-

AMRAP x 3 MINUTES

3 DBL DB Ground to OH (35/25)|(25/15)

3 DBL DB Up-Down

6 Push-up

HOMEWORK

Make up

or

REST

9/11/19

Workout

HERO WORKOUT

"DANIEL"

FOR TIME

50 Pull-ups

400m Run

21 Thruster (95/65)|(65/45)

800m Run

21 Thruster (95/65)|(65/45)

400m Run

50 Pull-ups

-25:00 Time Cap-

Capacity Work

50 Ring Rows

400m Run

21 DB Thruster

800m Run

21 DB Thruster

400m Run

50 Ring Rows

COOL DOWN

FOR RECOVERY

Team 400m Walk Focus on Calm Nasal Breathing

HOMEWORK

STRENGTH / SKILL

AMRAP x 7 MINUTES

7 Power Snatch (115/75)

14 Burpees Over Bar

-Rest 2:00-

AMRAP x 5 MINUTES

5 Power Snatch (135/95)

10 Burpees Over Bar

9/10/19

Strength/Skill

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 - 7 Deadlift*

MIN 2 - 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight

Workout

4 ROUNDS FOR TIME

70 Double Unders (or 50 Reps of 4" Plate Hops)

7 TNG Deadlift (AHAP)

2 Rope Climbs

-16:00 Time Cap-

Capacity Work

4 ROUNDS FOR TIME

50 Reps of 4" Plate Hops

7 TNG KB Deadlift

8 Single ring rows

-16:00 Time Cap-

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

10 Slow Reps of Down-Dog to Up-Dog

HOMEWORK

CONDITIONING

FOR TIME

1 Mile Run

-Rest 3:00-

800m Run

-Rest 2:00-

400m Run

-Rest 1:00-

200m Run

STRENGTH / SKILL

FOR TIME

10-9-8-6

Ring Muscle-Up

12-16-18-20

Toe to Bar

9/9/19

Strength/Skill

3-3-3-3-3

Push Press*

*Build to 3RM Push Press.

Workout

3 SETS

2:00 Max Cal Row

1:00 Max Plank Hold

1:00 Max Push Press 95/65

-1:00 Rest b/t Sets-

Capacity Work

3 SETS

2:00 Max Cal Row

1:00 Max Plank Hold

1:00 Max DB Push Press

-1:00 Rest b/t Sets-

HOMEWORK

CONDITIONING

5 SETS

25 Cal Row

15 TTB

25 Box Jumps (24/20)

15 HSPU

-Rest 1:00 b/t Sets-

*Take the row at a 70-80% pace. Reps on the gymnastics movements should be something you can perform unbroken.

STRENGTH / SKILL

10 SETS

2 Front Squat*

*Start moderate and build to heavy. Use a heavier weight for each set than your 1-1 Squat Clean for 8/26.

9/8/19

Workout

FOR TIME*

27-21-15-9

Power Snatch (95/65)|(65/45)

Box Jumps (24/20)

*400m run after every full set.

Capacity Work

27-21-15-9

DB Snatch

Box Step ups

*400m run after every full set.

HOMEWORK

Make Up

or

REST

9/7/19

Workout

PARTNER WORKOUT

IN TEAMS OF 3...

I. ON A 12:00 RUNNING CLOCK...

Establish 3-Rep Bench Press for Each Athlete*

*Athletes can note their individual 3-Rep numbers, but the team “score” is the combined total of all three athletes heaviest successful lift.

-Rest 5:00-

II. ON A 12:00 RUNNING CLOCK...

Max Rounds of Cindy + Max Cals on Bike*

1 Round of Cindy is...

5 Pull-ups

10 Push-ups

15 Air Squats

capacity work

5 ring rows

10 Push Ups to object

15 air squats

*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike to the nearest set of 10. For example...30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example...29 Cals = 2, 71 Cals = 7, 115 Cals = 11.

HOMEWORK

CONDITIONING

1. NOT FOR TIME

Run 5k

-Rest 5:00-

2. NOT FOR TIME

Row 5k

*Take both efforts at a moderate, sustainable pace. Get an idea of your pacing and feel for both efforts. We will see these come up as For Time efforts in the future.

STRENGTH / SKILL

AMRAP x 15 MINUTES

"Play" Workout

Grab a few friends and put together a 15:00 triplet workout that is just for fun. Take some of the pressure off from the tough NC60 workout and just get after with a good sweat. Do not include anything too heavy or too crazy. Keep it simple and choose 3 movements from the list below. This is intentionally low stress...do not take this one too seriously. Have some fun.

Movements to Choose From Include...

250m Run, Bike, Row or Ski

12 Box Jump Over (24/20)

12 DBL DB Ground to OH (50/35)

12 Hang Power Clean (135/95)

12 Hang Power Snatch (115/75)

8 Bar Muscle-Up

8 Burpee Chest 2 Bar

8 Strict HSPU

9/6/19

Workout

WZA ONLINE QUALIFIER

Week 3

Workouts 5 & 6

FOR TIME

ON A 15:00 RUNNING CLOCK...

I. FOR TIME

21-15-9

Thruster 95/65

Cal Row

Burpee Over Rower

-12:00 Hard Cap on Part I-

Then Immediately Into...

II. IN THE REMAINING TIME...

1RM Clean & Jerk

-15:00 Hard Cap on Entire Workout-

*If athletes finish Part I in under 12:00, they can move to Part II early. If the workout is not finished before 12:00, the athlete must stop Part I at 12:00 and move to Part II.

Capacity Work

21-15-9

DB thruster

Cal Row

Burpee

12:00 Hard Cap on Part I-

Then Immediately Into...

II. IN THE REMAINING TIME...

1RM Clean & Jerk

-15:00 Hard Cap on Entire Workout-

HOMEWORK

CONDITIONING to be done before today’s wod

1. AMRAP x 12 MINUTES (EZ Pace)

15/12 Cal Bike

15 Air Squats

10 Barbell Push Press (:01 Pause in Dip / :01 Pause in OH)

5 Smooth Burpees Over Bar

:30 Walking Rest

*Think of Part A overall today as a prep-session for the WZA Online Qualifier. Put yourself in a position to be game-day ready.

2. 10:00 RUNNING CLOCK...

Skill / Mov't Prep for WZA Online Qualifier Workout. Use this time to get yourself ready to attack the workout full throttle.

STRENGTH / SKILL

ON A 10:00 RUNNING CLOCK...

40-30-20-10

Alt. DB Snatch (50/35)

Box Jump Over (24/20)

-Rest Remainder of the time-

Then, immediately into...

AMRAP x 5 MINUTES

10 DL @ 225/155

10 DL @ 275/185

10 DL @ 315/215

AMRAP @ 345/230

9/5/19

Workout

RECOVERY WORKOUT*

EMOM x 10 MINUTES

MIN 1 -- AMRAP of 4 Alt. Plate OH Lunges (light) + 4 Up-Downs

MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 -- AMRAP of 4 Plate Ground to OH (light) + 4 Push-ups

MIN 2 -- Row or Bike, Moderate Effort

COOL DOWN

FOR RECOVERY

10:00 Foam Rolling

5:00 Upper Back & Lats

5:00 Quads & IT Band

HOMEWORK

Make up

or

REST

9/4/19

Strength/Skill

ON A 20:00 RUNNING CLOCK...

Build to 1RM Clean & Jerk

*Power or Squat, Athlete Choice

Workout

BENCHMARK WORKOUT

"GRACE"

FOR TIME

30 Clean & Jerks (135/95)|(95/65)

Capacity Work

For Time

30 DB Clean and Jerks

HOMEWORK

STRENGTH / SKILL

FOR TIME

12 Squat Clean (155/105)

75 Double Unders

15 Toe to Bar

9 Squat Clean (185/135)

75 Double Unders

15 Toe to Bar

6 Squat Clean (225/155)

75 Double Unders

15 Toe to Bar

3 Squat Clean (255/175)

75 Double Unders

15 Toe to Bar

9/3/19

Workout

FOR TIME

1000m Row

800m Run

80 Double Unders

40 Single DB Step-Ups (50/35)|(35/25)|(24/20)

500m Row

400m Run

40 Double Unders

20 Single DB Step-Ups (50/35)|(35/25)|(24/20)

-24:00 Time Cap-

Capacity Work

1000m Row

800m Run

160 Single Unders or Plate Hops

40 Step-Ups

500m Row

400m Run

80 Single Unders or Plate Hops

20 Step-Ups

OPTIONAL FINISHER

3 SETS

10/10 Single DB Bent Over Row

10/10 Single Leg Glute Bridge-Up

HOMEWORK

CONDITIONING

1. 4 SETS

600m Run

200m EZ Jog

400m Run

-Rest 1:00 b/t Sets-

*Think of each run portion at a moderate, consistent pace then transition to an EZ Jog. Try to match your times for all 3 parts of all 4 Sets.

2. 3 ROUNDS FOR TIME

40 Unbroken Wall Ball (20/14)

40 Cal Row

STRENGTH / SKILL

3 ROUNDS FOR TIME

25' SA DB OH Lunge (R) (50/35)

25' SA DB OH Lunge (L)

25' HS Walk

15 HSPU

9/2/19

HAPPY LABOR DAY

ONE CLASS AT 9:00am TODAY!

Strength/Skill

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 - 5-7 False Grip Tempo Ring Row (2121) or 3-5 False Grip Tempo Pull-up (2121)*

MIN 2 - 10/8 Cal Bike

*Focus should be on maintaining the False Grip the entire pull.

Workout

AMRAP x 16 MINUTES

20/15 Cal Bike

20 Sit-ups

Strict Gymnastics Pull*

*Athletes have the choice for the strict pull...

1-3 Strict Muscle-Ups

5-10 Strict Pull-Ups

7-15 Strict Ring Rows

COOL DOWN

FOR RECOVERY

5:00 Foam Rolling Low Back & Hammies

5:00 Long Hold Stretching Low Back & Hammies

9/1/19

LABOR DAY HOURS

ONE CLASS AT 9:00am

Workout

"WHISKEY TANGO FOXTROT"

FOR TIME*

Run 2 Miles

60 Back Squats (Bodyweight)

60 KB Swing (53/35)|(35/26)

60 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat should be doable in at least sets of 10 when fresh.

-40:00 Hard Cap-

Capacity Work

FOR TIME

Run 2 Miles (about 20 minutes of running)

60 Goblet Squats Back Squats

60 Russian KB Swing

60 Push-ups to an Object

Break up the work however you want

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Bike or Walk, Easy

2:00 Foam Rolling Low Back

2:00 Calm Nasal Breathing

HOMEWORK

Make up

or

REST

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