7/17/19

Strength/Skill

SNATCH COMPLEX

EVERY 2:00 FOR 8 SETS

1 Snatch*

*Start moderate-heavy and build to heaviest single rep.

Workout

EMOM x 12 MINUTES*

MIN 1 - :45 Max Power Snatch 75/55

MIN 2 - :45 Max Cals on Bike

*:15 Mandatory rest after each :45 work period.

Capacity Work

EMOM x 12 MINUTES*

MIN 1 - :45 Max DB Snatch

MIN 2 - :45 Max Cals on Bike

HOMEWORK

CONDITIONING

2 SETS @ 50-60% EFFORT*

5k Row

-Rest 5:00 b/t Sets-

*Match times and stroke rates exactly.

STRENGTH

ON A 10:00 RUNNING CLOCK

Build to Heaviest 1-Rep Clean*

*Not 1RM, Goal is the heaviest Clean for today. Try to do this lift after recovered from the GPP.

-Rest 5:00-

NOT FOR TIME

15 Reps for Quality @ 80% of Heavy 1-Rep

7/16/19

Strength/Skill

ON A 10:00 RUNNING CLOCK...

Muscle-Up Development

WORKOUT

FOR TIME

9 Muscle-Ups (Ring or Bar)

50 DB Suitcase Reverse Lunge (35/25)

7 Muscle-Ups (Ring or Bar)

50 DB Push Press

5 Muscle-Ups (Ring or Bar)

*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)

-14:00 Time Cap-

Capacity Work

9 Ring Rows, Tough+ 9 Push Ups to an object

50 Reverse Lunges

7 RIng Rows, Tough+ 7 Push Ups to an object

50 DB Push Press

5 Ring Rows, Tough+ 5 Push Ups to an object

*At the top of every minute, including at 3,2,1 go, perform 3 Box Step Ups

COOL DOWN

FOR RECOVERY

5:00 Foam Rolling*

*Focus on lats, shoulders, and t-spine.

HOMEWORK

CONDITIONING

3 SETS*

100 Cal Bike

-Rest 5:00 b/t Sets-

Set 1 - Moderate Pace

Set 2 - Moderate-High Pace

Set 3 - High Pace

STRENGTH

1. 3 SETS

1 Push Press + 2 Push Jerk + 3 Split Jerk

Set 1 - Moderate

Set 2 - Moderate-Heavy

Set 3 - Heavy (but still fast!)

-Rest as Needed b/t Sets-

2. ON A 10:00 RUNNING CLOCK

Build to Heaviest 1-Rep Jerk

7/15/19

Strength/Skill

Back Squat @65-75% of 1RM*

5x3 (30X1)

-Rest at Least 2:00 b/t Sets-

*Week 3 of squat cycle. Same loading or slightly heavier than previous week's 5x5. Note the slower tempo.

WORKOUT

EVERY 5:00 FOR 3 SETS

12 Burpee Over Bar

12 Front Squat (135/95)

400m Run

*Rest the remainder of the time until 5:00 then start the next set.

Capacity Work

EVERY 5:00 FOR 3 SETS

12 Burpees

12 Goblet squats

400m Run

*Rest the remainder of the time until 5:00 then start the next set.

HOMEWORK

CONDITIONING

FOR TIME @ 80% EFFORT

1 Mile Run

-Rest Equal Time as Mile 1-

FOR TIME @ MAX EFFORT

1 Mile Run

STRENGTH

ON A 10:00 RUNNING CLOCK

Build to Heaviest 1-Rep Snatch*

*Not 1RM, Goal is the heaviest Snatch for today. You will also Snatch heavy on Wednesday this week in your GPP.

-Rest 5:00-

NOT FOR TIME

15 Reps for Quality @ 80% of Heavy 1-Rep

7/14/19

Strength/Skill

PARTNER STRENGTH

10-9-8-7-6-5-4-3-2-1

Bench Press (Bodyweight)

*Work in teams of 3 changing weights as needed. Rest as needed b/t sets.

-20:00 Hard Cap-

Workout

FOR TIME

40-60-80-60-40

Plate Jumps*

10-20-40-20-10

Toes to Bar

*Plate jumps are both feet of then on to plate. Fast footwork!

Capacity Work

40-60-80-60-40

Plate Jumps*

10-20-40-20-10

Sit ups

HOMEWORK

Make up

or

REST

7/13/19

Workout

"FROZEN ROPE"

AMRAP x 18 MINUTES

20/15 Cal Bike

2 Rope Climb

20 Plate Squat Clean (45/35)|(25/15)

2 Rope Climb

Capacity Work

AMRAP x 18 MINUTES

20/15 Cal Bike

6 Single Ring Rows

20 Plate Cleans

6 Single Ring Rows

COOL DOWN

NOT FOR TIME

400m Walk as a Group

HOMEWORK

CONDITIONING

15 SETS

500m Row @ 5K PR Pace

-Rest 1:00 b/t Sets-

CONDITIONING/GYMNASTICS

1. FOR TIME @ 90% EFFORT

50 TTB

50 HSPU

50/35 Cal Bike

50 DB Box Step-overs (70/50)|(24/20)

50 DB Suitcase Lunges (70/50)

7/12/19

Strength/Skill

3 SETS*

4 Strict Press (10X2)

+

4 Push Press (10X2)

*:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups.

SET 1 - Empty Barbell

SET 2 - Building Weight

SET 3 - Workout Weight

Workout

FOR TIME

1000m Row

800m Run

50 KB Swing (53/35)

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

500m Row

400m Run

25 KB Swing

20 Push Press

-25:00 Hard Cap-

Capacity Work

1000m Row

800m Run

50 Russian KB Swing

40 DB Push Press

500m Row

400m Run

25 Russian KB Swing

20 DB Push Press

HOMEWORK

CONDITIONING

AMRAP x 12 MINUTES @ 80% EFFORT

10 Bar Facing Burpees

30 Double unders

20 Alt. DB Snatches (50/35)

30 Double Unders

-Rest 5:00-

REPEAT!

CONDITIONING/STRENGTH

1. FOR TIME @ 90% EFFORT

"GRACE"

30 Clean & Jerks (135/95)

-Rest 4:00-

"ISABEL"

30 Snatches (135/95)

-Rest 4:00-

"GRACE"

30 Cleans & Jerks (135/95)

7/11/19

Workout

TABATA

8 SETS, :20 WORK / :10 REST

TABATA 1 -- Box Jump (20)

TABATA 2 -- Push-Ups

TABATA 3 -- DB Bent Over Row (35/25)

TABATA 4 -- Slam Ball 40/20

TABATA 5 -- Strict Hollow Flutter Kicks

Capacity Work

TABATA 1 -- Box Step Up

TABATA 2 -- Push-Ups to object

TABATA 3 -- DB Bent Over Row

TABATA 4 -- Slam Ball

TABATA 5 -- Flutter Kicks

FINISHER

"SUNS OUT, GUNS OUT"

3 SETS

12/12 Concentration Curls

-Rest as Needed b/t Sets-

HOMEWORK

Make up

or

REST

7/10/19

Strength/Skill

CLEAN COMPLEX

EVERY 2:00 FOR 8 SETS

1 Squat Clean*

*Start moderate-heavy and build to heaviest single rep.

Workout

3 ROUNDS FOR TIME

200m Run

10 C2B Pull-ups

21 Deadlift 225/155

-12:00 Hard Cap-

Capacity Work

3 ROUNDS FOR TIME

200m Run

10 Jumping Pull Ups

21 KB Deadlift

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Flow Stretching Focusing on Hips & Hammies

HOMEWORK

CONDITIONING

10 MINUTES @ 80% EFFORT

MAX Distance Run

-Rest 3:00-

REPEAT!

STRENGTH

1. 5 SETS*

1 Below The Knee Hang Power Cleans + 1 Above the Knee Hang Squat Cleans + 1 Squat Clean

-Rest 3:00 b/t Sets-

*Start light and build to a moderate set of the complex

2. EVERY 1:00 FOR 15 SETS

1 Squat Cleans @ 75% of 1RM

7/9/19

Workout

EMOM x 21 MINUTES

MIN 1 -- 12/10 Cal Bike

MIN 2 -- 12 Burpee Step-Ups (24/20)

MIN 3 -- 12/12 DB Step Back Lunges (Athlete Choice)

Capacity Work

EMOM x 21 MINUTES

MIN 1 -- :45 sec Bike

MIN 2 -- :45 sec Up/Down Step-Ups

MIN 3 -- :45 sec DB Step Back Lunges (Athlete Choice)

HOMEWORK

CONDITIONING

FOR TIME @ 80% EFFORT

100/75 Cal Bike

300 Double Unders

100/75 Cal Bike

-Rest 5:00-

REPEAT!

STRENGTH

1. 5 SETS*

1 Push Presses + 1 Push Jerks + 1 Split Jerk

-Rest 3:00 b/t Sets-

*Start light and build to a moderate set of the complex

2. EVERY 1:00 FOR 15 SETS

2 Push Jerks @ 75% of 1RM

3. 10 SETS FOR QUALITY

2-3 Strict MU

-Rest as Needed b/t Sets-

7/7/19

Strength/Skill

5x5 (20x1)

Back Squat @65-75% of 1RM*

-Rest 2:00 b/t Sets-

*Heavier than the previous week's 5x5. Note the :02 descent vs. :03 descent last week.

Workout

AMRAP x 10 MINUTES

15 Wall Ball (20/14)|(14/10)

25 Double Under

Capacity Work

AMRAP x 10 MINUTES

15 Wallball Front Squats

50 Single Unders or Plate Hops

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Slow Pedal on Bike

HOMEWORK

CONDITIONING

3 SETS @ 80% EFFORT

800m Run

40 Burpee Box Jump Overs (40/30)

-Rest 5:00 b/t Sets-

STRENGTH

1. 5 SETS*

1 Below the Knee Hang Squat Snatch + 1 Above the Knee Hang Squat Snatch + 1 High Hang Snatch

-Rest 3:00 b/t Sets-

*Start moderate and build to a heavy set of the complex

2. EVERY 1:00 FOR 15 SETS

1 Squat Snatches @ 75% of 1RM

3. 3 SETS*

10 Barbell OH Reverse Lunges

-Rest 1:00 b/t Sets-

*Start light and build to a Moderate to Heavy set

7/7/19

Workout

"HELEN"

3 ROUNDS FOR TIME

400m Run

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

12 Pull-ups

*retest from 3/20/19

Capacity Work

3 rounds for time

400m run

21 Russian Swings

12 Ring Rows

FINISHER

"BEACH BODY ABS"

5 SETS

:15 Max Russian Twist (25/15)

:45 Knee Tucks

-Rest :30 b/t Sets-

HOMEWORK

Make up

or

REST

7/6/19

Strength/Skill

PARTNER STRENGTH

IN TEAMS OF 2...

EMOM x 10 MINUTES

MIN 1 - 3 Deadlift (Athlete Choice, Heavy)

MIN 2 - 6 Seated DB Arnold Press (Athlete Choice, Moderate)*

*Seated DB press can be done from a bench or box.

Workout

"DEATH BY BURPEE"

MIN 1 - 1 Burpee...rest remainder

MIN 2 - 2 Burpees...rest remainder

MIN 3 - 3 Burpees...rest remainder

-20:00 Hard Cap-

*Continue until you are can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on...

Capacity Work

Death by Up/Down

HOMEWORK

CONDITIONING

15 SETS

500m Row @ 5K PR Pace

-Rest 1:00 b/t Sets-

CONDITIONING / GYMNASTICS

1. FOR TIME @ 80% EFFORT

21-15-9

Burpee Muscle-ups

*100m DB Front Rack Carry (AHAP) After Each Set

-Rest 5:00-

21-15-9*

Strict HSPU

*100m DB Farmer Carry (AHAP) After Each Set

-Rest 5:00-

Run 2 Miles

7/5/19

Workout

3 ROUNDS FOR QUALITY

2:30 - AMRAP of 12 Double Under + 6 DB Deadlift (Athlete Choice, Moderate)

-Rest :30-

2:30 - Bike @Moderate Effort

-Rest :30-

2:30 - AMRAP of 12 Sit-ups + 6 DB Hang Power Clean (Athlete Choice, Moderate)

-Rest 1:30 b/t Rounds-

COOL DOWN

ON A 8:00 RUNNING CLOCK...

Foam Rolling*

*Focus on quads, inside thighs, and IT bands

HOMEWORK

CONDITIONING

AMRAP x 10 MINUTES @ 80% EFFORT

12 DBL KB Deadlifts (70/53)

50 Double Unders

9 Burpees Over KBs

50 Double Unders

6 Muscle-ups

50 Double Unders

-Rest 5:00-

REPEAT!

CONDITIONING / STRENGTH

1. FOR TIME @ 80% EFFORT

50 Ground to OH (115/75)

-Rest 3:00-

25 Ground to OH (135/95)

-Rest 2:00-

15 Ground to OH (155/105)

7/4/19

HAPPY FOURTH OF JULY!!!!

One Class at 9am

HERO WORKOUT

"LOREDO"

6 ROUNDS FOR TIME

24 Air Squat

24 Push-ups

24 Walking Lunges

400m Run

Capacity Work

6 Rounds

24 Air Squats

24 Push Ups to an Object

24 Lunges or Step Ups

400m Run

COOL DOWN

NOT FOR TIME

400m Walk

7/3/19

4th of July 9am wod only

Strength/Skill

SNATCH COMPLEX

EVERY 1:30 FOR 8 SETS

2 Squat Snatch*

*Sets 1-4 @Moderate-Heavy, Building

Sets 4-8 @Heavy, Across

Workout

"DOUBLE AMRAP"

AMRAP x 4 MINUTES

7 Hang Power Snatch 75/55

5 Box Jumps (24/20)

-Rest 2:00-

AMRAP x 4 MINUTES

7 Hang Power Snatch 75/55

5 Box Jumps (24/20)

Capacity Work

DOUBLE AMRAP"

AMRAP x 4 MINUTES

7 Hang DB Snatch

5 Box Step Ups

-Rest 2:00-

AMRAP x 4 MINUTES

7 Hang DB Snatch

5 Box Step Ups

HOMEWORK

CONDITIONING

3 SETS

Run

400m @ 70% Effort

into...

200m @ 80% Effort

into...

200m @ 90% Effort

-Rest 3:00 b/t Sets-

STRENGTH

1. 5 SETS*

3 Below The Knee Hang Power Cleans + 1 Above the Knee Hang Squat Cleans + 1 Squat Clean

-Rest 3:00 b/t Sets-

*Start light and build to a moderate set of the complex

2. EVERY 1:30 FOR 15 SETS

2 Squat Cleans @ 75% of 1RM

7/2/19

Strength/Skill

ON A 10:00 RUNNING CLOCK…

Handstand Push-up Development

Workout

TWO PARTS

ON A 7:00 RUNNING CLOCK...

1000m Row then...

Max HSPU in Remaining Time

Immediately into...

FOR TIME*

35 DB Manmakers (35/25)|(25/15)

*1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead

Capacity Work

TWO PARTS

ON A 7:00 RUNNING CLOCK...

1000m Row then...

Max DB Strict Press in Remaining Time

Immediately into...

FOR TIME*

35 Manmakers

FINISHER

"SUNS OUT, GUNS OUT"

3 SETS

7 DB Double Hammer Curl

7 DB Double Curl

7 DB Double Half Curl

-Rest as Needed b/t Sets-

HOMEWORK

CONDITIONING

FOR TIME @ 80% EFFORT

50/35 Cal Bike

150 Double Unders

50/35 Cal Row

150 Double Unders

50/35 Cal Ski

150 Double Unders

-Rest 5:00-

Repeat!

STRENGTH

1. 5 SETS*

3 Push Presses + 1 Push Jerks + 1 Split Jerk

-Rest 3:00 b/t Sets-

*Start light and build to a moderate set of the complex

2. EVERY 1:30 FOR 15 SETS

3 Push Jerks @ 75% of 1RM

3. 3 SETS FOR QUALITY

10/10 SA Ring Rows

-Rest 1:30 b/t Sets-

Comment

7/1/19

Strength/Skill

5x5 (30x1)

Back Squat @60-70% of 1RM


-Rest 2:00 b/t Sets-


*Note - this is the first week of an 8 week squat cycle! Goal will be to build toward establishing new 1RM.


Workout

4 ROUNDS FOR TIME

200m Run

20/15 Cal Bike

12 Strict Pull-ups


-15:00 Hard Cap-

 

Capacity Work  

4 ROUNDS FOR TIME

200m Run

15/12 Cal Bike

12 Ring Rows

 

Homework

 CONDITIONING

5 SETS @ 80% EFFORT

30/20 Cal Row

20 Burpees Over Box (30/24)

400m Run


-Rest 4:00 b/t Sets-


STRENGTH

1. 5 SETS*

3 Below the Knee Hang Squat Snatch + 1 Above the Knee Hang Squat Snatch + 1 High Hang Snatch


-Rest 3:00 b/t Sets-


*Start light and build to a moderate set of the complex


2. EVERY 1:30 FOR 15 SETS

2 Squat Snatches @ 75% of 1RM


3. 3 SETS*

10 Front Rack Reverse Lunge


-Rest 1:00 b/t Sets-


*Start light and build to a Moderate to Heavy set

Comment

Comment

6/30/19

Workout

FOR TIME

50 Burpees*


into...


5 ROUNDS

12 DB Hang Power Clean (50/35)|(35/25)

12 DB Suitcase Box Step-Over (24/20)


into...


50 Burpees


*Cap Burpees at 5:00 for both Buy-In and Cash-Out.

Capacity Work

5:00 Max burpees upto 50

5 ROUNDS

12 DB Hang Power Clean 

12 DB Suitcase Box Step Up

5:00 Max burpees upto 50 

 

COOL DOWN

2:00 Slow Pedal on Bike

2:00 Rebound Recovery

 

Homework

Make up

or  

REST

 

Comment

Comment

6/29/19

Workout

"TRIPLE 7s"

ON A 7:00 RUNNING CLOCK...

Run 800m then...

Max Wall Balls (20/14)


-Rest 1:00-


ON A 7:00 RUNNING CLOCK...

Run 800m then...

Max Toes to Bar


-Rest 1:00-


AMRAP x 7 MINUTES

100m Run

7 Wall Balls (20/14)

7 Toes to Bar

 

 Capacity Work

ON A 7:00 RUNNING CLOCK...

Run 800m then...

Max Wall Ball Front Squats


-Rest 1:00-


ON A 7:00 RUNNING CLOCK...

Run 800m then...

Max Sit Ups


-Rest 1:00-


AMRAP x 7 MINUTES

100m Run

7 Wall Balls Front Squats

7 Sit Ups

 

Homework

 CONDITIONING

10 SETS

500m Row @ 2K PR Pace


-Rest 2:00 b/t Sets-


CONDITIONING/GYMNASTICS

1. FOR TIME @ 70% EFFORT


5 ROUNDS

20 DBall Over Shoulder* (AHAP)

50 Double Unders


-Rest 10:00-


5 ROUNDS

100' Yoke Carries (AHAP)**

10 DB Snatches (100/75)


*Scale to 205/145 Power Clean

**Scale to BB Back Rack Hold or Walk

Comment

Comment

6/28/19

Strength/Skill

5x5 (30X1)

Sumo Deadlift @Moderate-Heavy


-Rest as Needed b/t Sets-


Workout

"OPEN 11.2"


AMRAP x 15 MINUTES

9 Deadlift (155/105)|(135/95)

12 H-R Push-ups

15 Box Jumps (24/20)

 

Capacity Work 

AMRAP x 15 MINUTES

9 KB Deadlift 

12 Push-ups to an object

15 Box Step ups

 

Homework

 CONDITIONING

AMRAP x 10 MINUTES @ 80% EFFORT

45 Double Unders

15 Wall Balls (20/14)

5 Muscle-ups 


-Rest 5:00-


AMRAP x 10 MINUTES @ 80% EFFORT

15/10 Cal Bike

15 Burpees

10 Toes to Bar


CONDITIONING/STRENGTH

1. FOR TIME  @ 90% EFFORT

30 Ground to OH (155/105)


-Rest 5:00-


20 Ground to OH (185/125)


-Rest 5:00-


10 Ground to OH (225/155)

Comment

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