Comment

3/26/19

Strength/Skill


10:00 Muscle-Up Skill Development


Workout

4 SETS

3 Rounds of "NATE"*

400m Run


-Rest 1:00 b/t Sets-


30 Min Cap


*1 Round of Nate is...

2 Muscle Ups

4 HSPU

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

Capacity Work 

4 sets

3 rounds  

2 ring rows, tough

4 push ups

8 Russian KB swings  

then

200m run

Rest 1 minute between sets 


*Athlete completes three rounds of Nate then runs 400m. Rest a full minute before starting the next set.

 

Homework

 Conditioning

EMOM  x 40 MINUTES

Min 1 - :50 OPEN Movement*

Min 2 - Row

Min 3 - :50 OPEN Movement*

Min 4 - Bike


*For these pick open movements that

were the most challenging for you and perform them at a

70% effort.

Comment

Comment

3/25/19

Workout

FOR TIME

12-9-6

Hang Squat Clean (95/65)

Box Jump (20/20)


9-7-5

Hang Squat Clean (115/75)

Box Jump (24/20)


7-5-3

Hang Squat Clean (135/95)

Box Jump (30/24)

Capacity Work

FOR TIME

12-9-6

Hang DB clean 

Plate step up


9-7-5

Hang DB Front Squat

Box Step Up


7-5-3

Hang DB clean+ squat

Box Step Up

COOL DOWN

5:00 Slow Pedal on Bike

 

Homework

Snack Work

3 ROUNDS

10 Air Squats with Band Around Knees

5 / 5 Cossacks Squats*

*Hold weight in goblet


15 MINUTES TO FIND...

1 RM Back Squat for the day


3 SETS

10 KB Front Rack Walking Lunges

-Rest 1:30 b/t sets-

 

Conditioning 

EMOM x 40 MINUTES (EZ)

MIN 1 - Row

MIN 2 - Lunges

MIN 3 - Ski

MIN 4 - Single Unders

MIN 5 - Bike

 

Comment

Comment

3/24/19

Strength/Skill

PUSH PRESS

EVERY 2:00 FOR 7 SETS

Sets 1-3...5 Reps

Sets 4-6...4 Reps

Set 7...3 Reps


*Start light and build to a moderate-heavy final. Build weight every set.


Workout

ON A 15 MINUTE RUNNING CLOCK

3,6,9,12...and so on...


Cal Row

Push Press (115/75)|(95/65)

Toe to Bar

 

Homework

Snack Work 

3 ROUNDS

10 Air Squats with Band Around Knees

5 / 5 Cossacks Squats*


*Hold weight in goblet


Front Squat

5-3-5-1

Rest as 2:00 - 3:00  b/t sets-


3 SETS 

10 Alternating Box Step-ups (tough)

-Rest 1:00 b/t sets-

*DBs by sides


3 SETS

20 Weighted Russian Twist

:30 Star Plank (L/R)


-Rest 1:00 b/t sets-

 

Conditioning 

EMOM  x 40 MINUTES 

Min 1 - :50 OPEN Movement*

Min 2 - :50 Run true form or outside

Min 3 - :50 OPEN Movement*

Min 4 - Bike


*For these pick open movements that

were the most challenging for you and perform them at a

70% effort.


.

Comment

Comment

3/23/19

Strength/Skill

DEADLIFT

7-5-3-1-3-5-7


*In this wave loading scheme, weights in the second half should meet or exceed first half


Workout

FOR TIME

50-40-30-20-10

Double Under

5-10-15-20-25

Burpees to Plate


10:00 Hard Cap

 

Capacity Work 

50-40-30-20-10

Single unders or plate hops

5-10-15-20-25

Burpees

10:00 minute cap

Comment

Comment

3/22/19

Workout

OPEN WORKOUT 19.5

FOR TIME

33-27-21-15-9

Thrusters (95/65)|(65/45)

Chest-to-bar pull-ups


20:00 Hard Cap

 

Capacity Work 

33-27-21-15-9

Thruster with an empty bar or pvc

jumping pull ups

20:00 minute cap

Comment

Comment

3/21/19

Workout

EMOM x 10 MINUTES

MIN 1 -- AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead

MIN 2 -- Row or Bike, Moderate Effort


-Rest 3:00-


EMOM x 10 MINUTES

MIN 1 -- AMRAP of 4 MB Sit-ups + 4 MB Seated Press

MIN 2 -- Row or Bike, Moderate Effort


COOL DOWN

8:00 of Yoga Flow


Suggested Flow:

1:00 Pigeon Ea/Side

1:00 Dragon Ea/Side

1:00 Cross Arm Saddle Ea/Arm

2:00 Rebound

 

Homework

Make up or REST  

Comment

Comment

3/20/19

Workout

HELEN

3 ROUNDS FOR TIME

400m Run

21 KB Swings (53/35)|(35/26)

12 Pull-ups

Capacity Work

3 rounds  

200m run

21 KB swings

12 ring rows

 

CORE FINISHER

3 SETS

20 Strict Hanging Knee Raises

40 KB Flutter Kicks*


*Hold KB above chest and keep body in hollow position

 

Homework

Snack Work 

5 SETS

2 Bench Presses

-Rest 3:00 b/t sets-


EMOM x 12

Min 1 - 10 Chin - ups

Min 2 - 20 Alt. DB Curls

Min 3  - 15 Ring Rows


3 - 4 SETS

20 Weighted Sit-ups or Unweighted GHDs

 

Conditioning  

EMOM x 12 MINUTES

Min 1 - 8/6 Cal Bike + 10 Box Jumps (24/20)

Min 2 - 12 WB (20/14) + 8 KBS (70/53)

Min 3 - 15 KB DL (70/53 a hand)


-Rest 5:00-


EMOM x 12 MINUTES

Min 1 - 10/8 Cal Row + 6 Burpees

Min 2 - 5/5 KB Snatches (70/53) + 5 BJO (30/24)

Min 3 - 3/3 SA KB Thrusters (70/53) + 100m Run


STRENGTH

AMRAP x 5 MINUTES 

Power Snatches (135/95)


-Rest 2:30-


AMRAP x 5 MINUTES

Power Clean (185/135)

Comment

Comment

3/15/19

Strength/Skill

ON A 15:00 RUNNING CLOCK

Build to a moderate set of...


1 Snatch DL (pausing at mid-thigh)

+

1 Hang Squat Snatch

+

1 Below Knee Squat Snatch


Workout

EVERY 3:00 x 5 ROUNDS

25 Up-Downs

AMRAP Squat Snatch (115/75)

Capacity Work 

Every 3:00 x 5 rounds  

25 Up-Downs

AMRAP Dumbell power snatch  


*Score is your lowest number of squat snatch...

 

Homework

CONDITIONING

3 SETS

AMRAP x 3 MINUTES

10 DB Snatches (50/35)

30 Double Unders


-Rest 1:30 b/t sets -


Directly into...


2 SETS

AMRAP x 3 MINUTES

6 DB Snatches (55/40)

20 Double Unders


-Rest 1:30 b/t sets-


1 SET

AMRAP x 3 MINUTES

4 DB Snatches (60/45)

10 Triple Unders


GYMNASTICS (80%)

5 ROUNDS

5  BMU 

10 Pull-ups

50' HSW


-Rest 5:00-


5 ROUNDS

15 HSPU

10 C2B

5 MU

Comment

Comment

3/18/19

Workout

4 ROUNDS FOR MAX REPS...

Min 1 - Row for Cals

Min 2 - HSPU

Min 3 - Box Jump (20")

Min 4 - DB Hang Clean and Jerk 50/35

Rest 1:00 b/t Rounds-

 

Capacity Work

min 1- Row for Cals

min 2- Push up to object

min 3- Box step up

min 4- DB Hang Clean and Jerk

 

COOL DOWN

8:00 of Foam Rolling


Suggested Focus:

4:00 Upper Back / Shoulders

4:00 Quads / IT Band

 

Homework

 Strength

3 ROUNDS

10 Air Squats with Band Around Knees

5 / 5 Cossacks Squats*

*Hold weight in goblet


EVERY 3:00 x 4 SETS

2 Back Squats

*Build in Weight Each Set


EMOM x 5 MINUTES

10 Weighted Lunges*

*DBs held at sides

Conditioning

EMOM x 40 MINUTES (EZ)

Min 1 - Row

Min 2 - Lunges

Min 3 - Ski

Min 4 - Single Unders

Min 5 - Bike


 

Comment

Comment

3/17/19

Workout

"ANGIE"

FOR TIME

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

Capacity Work

Half Angie

50 Ring rows  

50 push ups to object

50 sit ups

50 air squats to target  

COOL DOWN

5:00 Slow Pedal on Bike

 

Homework

Snack work 

Front Squat; (1111)

6 - 4 - 2 - 2

-Rest 2:00 - 3:00 b/t sets-


3 SETS 

5/5 Box Slow Lowers

KBs in Front Rack

Rest 1:00 b/t sets-


3 SETS

20 Weighted Russian Twist

:30 Side Plank (L/R)


-Rest 1:00 b/t sets-

 

Strength and Conditioning 

EMOM  x 30 - 45 MINUTES 

Min 1 - :50 OPEN Movement*

Min 2 - :50 Run true form or outside

Min 3 - :50 OPEN Movement*


*For the workout pick open movements that were the most challenging for you and perform them at a 70% effort.


.

Comment

Comment

3/16/19

Strength/Skill

PARTNER STRENGTH

ON A 15:00 RUNNING CLOCK...

Build to 5 Rep TNG Power Clean


*Score is the combined weight of the heaviest successful lift for both partners in the 15:00


Workout

PARTNER WORKOUT

Teams of 2...

AMRAP x 15 MINUTES

5 Power Clean 95/65

7 Hang Power Clean

9 Push Press


*Partner 1 completes a full round while Partner 2 rests

Capacity Work 

Teams of 2 partner wod

AMRAP X 15 minutes

5 DB power cleans

7 DB hang power cleans

9 DB push press

Comment

Comment

3/15/19

OPEN WORKOUT 19.4

FOR TIME (12 min cap)

3 ROUNDS

10 Snatches (95/65)|(65/45)

12 Bar-facing burpees


-REST 3:00-


3 ROUNDS

10 Bar muscle-ups

12 Bar-facing burpees

 

Capacity Work 

FOR TIME (12 min cap)

3 ROUNDS

10 DB Snatches 

12 Burpees


-REST 3:00-


3 ROUNDS

10 Jumping pull up

12 Burpees

Comment

Comment

3/14/19

Workout

EMOM x 10 MINUTES

MIN 1 -- AMRAP of 4 Slam Balls + 4 Alt. V-Ups

MIN 2 -- Row or Bike, Moderate Effort


-Rest 3:00-


EMOM x 10 MINUTES

MIN 1 -- AMRAP of 4 Russian KB Swing + 4 Alt. Lunges

MIN 2 -- Row or Bike, Moderate Effort


COOL DOWN

5:00 Rebound & Nasal Breathing


*Lay on your back and breathe!

Homework

Make up from earlier in the week

or

REST

Comment

Comment

3/13/19

Workout

TRIPLE AMRAP

AMRAP x 8 MINUTES

50 Double Unders

10 DB Thrusters 2x35/20

8 Box Jump Over (24/20)


-Rest 1:00-


AMRAP 6 x MINUTES

40 Double Unders 

8 DB Thrusters 2x35/20

6 Box Jump Over (24/20)


-Rest 1:00-


AMRAP 4 x MINUTES

30 Double Unders

6 DB Thrusters 2x35/20

4 Box Jump Over (24/20)

Capacity Work 

AMRAP x 8 MINUTES

50 Single Unders or plate hops

10 DB Goblet squats 

8 Box Step Over 


-Rest 1:00-


AMRAP 6 x MINUTES

40 Single Unders or plate hops

8 DB Goblet squats

6 Box Step Over


-Rest 1:00-


AMRAP 4 x MINUTES

30 Single Unders or plate hop

6 DB Goblet squats

4 Box Step overs 


UPPER BODY PUMP

3 SETS

13 DB Supinated Curl

13 DB Bent Over Row

13 DB Hammer Curl


-Rest As Needed b/t Sets-


*Reps must be done unbroken

 

Homework

Snack work 

E2MOM x 14 MINUTES

2 Decline Bench Presses*

*Build Each Set


4 SETS

8 Wide Grip Pull-ups

5/5 Single Arm Torso Row

-Rest 1:00 b/t-

CONDITIONING

AMRAP  x 20 MINUTES (80%)

21/15 Cal bike

15 Snatches (75/55)

9 BMU


STRENGTH

EMOM x 10 MINUTES

Min 1 3 Power Snatches (205/135)

Min 2 - 5 Power Clean and Jerks (205/135)

 

Comment

Comment

3/12/19

Strength/Skill

ON A 15:00 RUNNING CLOCK

Build to a Heavy 2 Rep Deadlift


*Build 15-20% heavier than the weight for the workout.


Workout

10 ROUNDS FOR TIME

6 Lateral Burpees Over Bar

2 Deadlift (Very Heavy, Athlete Choice)

12/10 Cal Bike

20:00 Cap

Capacity Work 

10 rounds for time

6 burpees  

20yd sled push, heavy  

12/10 Cal Bike

20:00 cap

 

Homework

 CONDITIONING

EMOM x 40 MINUTES

Min 1 - :50 Bike

Min 2 - :50 Double Unders

Min 3 - :50 Row

Min 4 - 200m Run 

Min 5 - :50 GHD


GYMNASTICS (80%)

EMOM x 10 MINUTES

Min 1 - 5 Burpee MU

Min 2 - 50' HSW

Comment

Comment

3/11/19

Strength/Skill

EMOM x 8 MINUTES

MIN 1 - 4 Push Jerks*

MIN 2 - 1-2 Rope Climbs


*Building to Workout Weight


Workout

AMRAP x 13 MINUTES

6 Push Jerks 135/95

2 Rope Climbs

Capacity Work

AMRAP x 13 minutes  

6 DB shoulder to overhead

4 single ring rows  

CORE FINISHER 

100 Hollow Rocks

*Every 10 Reps, :30 Plank Hold

 

Homework

 Snack Work

3 ROUNDS

10 Air Squats with Band Around Knees

5 / 5 Cossacks Squats*

*Hold weight in goblet

Back squat

6 - 4 - 2 - 2

-Rest as 2:00-3:00  b/t sets-


EMOM x 5 MINUTES

20 Jumping Lunges

Accumulate 2 minutes 

Top of GHD Hold

 

Conditioning  

6 ROUNDS

1:00 each station (EZ)

Row

Single Unders

Step-ups

TGU (L/R) Alt. Each Rep

Run

Plank on Hands





Comment

Comment

3/10/19

Workout

PARTNER WORKOUT

TEAMS OF 2...


FOR TIME

1500m Row (alt. every 250m)

60 Burpee Over Bar

40 Power Snatch (95/65)

40 Burpee Over Bar

20 Power Snatch

1500m Row (alt. every 250m)


35:00 Hard Cap

*Workout must be complete in order. Split up reps of Burpee and Snatches any way between partners.

Comment

Comment

3/10/19

Workout

PARTNER WORKOUT

TEAMS OF 2...


FOR TIME

1500m Row (alt. every 250m)

60 Burpee Over Bar

40 Power Snatch (95/65)

40 Burpee Over Bar

20 Power Snatch

1500m Row (alt. every 250m)


35:00 Hard Cap

*Workout must be complete in order. Split up reps of Burpee and Snatches any way between partners.

Capacity Work  

Teams of 2, 20 min cap 

4:00 min Row or bike, switch every minute  

30 burpees

40 dumbbell snatch

20 burpees

20 dumbbell snatch

4:00 min Row or bike, switch every minute  

Comment

Comment

3/9/19

Workout

FOR TIME

100-80-60-40-20

Double Unders

50-40-30-20-10

Sit-ups

10-10-10-10-10

Strict Pull-up

 Capacity Work

50-40-30-20-10

Single unders

25-20-15-10-5

Sit ups

10-10-10-10-10

Ring rows  

Homework

Snack work 

3 ROUNDS

10 Monster Walks (L/R)

3 / 3 Pistols (3311)

*Hold weight out in front as counter balance


8 - 6 - 4 - 2

Front Squat(1111)

Rest as 2:00 - 3:00  b/t sets-


3 SETS 

20 Box Step - ups  (DB held at sides)

-Rest 1:00 b/t sets-


3 SETS

50 Russian Twists

:20 Side Plank (L/R)

-Rest 1:00 b/t sets-

 

Strength and Conditioning

EMOM  x 30 - 45 MINUTES 

Min 1 - :50 OPEN Movement*

Min 2 - :50 Run true form or outside

Min 3 - :50 OPEN Movement*


*For these you pick open movements that were the most challenging for you and perform them at a 70% effort. We are just practicing the movement so that we can do better on the retest Monday.


Comment

Comment

3/8/19

Workout

19.3

10 min cap

200’ OH walking lunges 50/35

50 weighted box step ups 24/20@50/35

50 strict hspu

200’ handstand walk  

Capacity Work

10 min cap

200’ Walking lunges (you choose the weight)

50 Box step ups (you choose the weight)

50 KB Push Press

200’ Bear Crawl

Comment

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