8/19/19

Strength/Skill

3-3-3-3-3

Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

Workout

FOR TIME

15-12-9

Push Jerk (115/75)

12-12-12

Cal Bike

immediately into...

6-9-12

Push Jerk (135/95)

12-12-12

Cal Bike

Capacity Work

FOR TIME

15-12-9

DB Push Jerk

12-12-12

Cal Bike

immediately into...

6-9-12

DB Push Jerk

12-12-12

Cal Bike

COOL DOWN

FOR RECOVERY*

2:00 Walking Rest

3:00 Slow Pedal

*Focus on calm, nasal breathing.

HOMEWORK

CONDITIONING

FOR TIME*

75 Cal Row

75 Cal Bike

1 Mile Run

50 Cal Row

50 Cal Bike

800m Run

25 Cal Row

25 Cal Bike

400m Run

*Approach this entire effort at a consistent, manageable pace. No loss of time in transition.

STRENGTH / SKILL

1. ON A 10:00 RUNNING CLOCK...

Start with an empty barbell and build to Heavy 3-Rep Deadlift

2. 5 ROUNDS FOR TIME

10 Strict HSPU

20 DBL DB Deadlifts (50/35)

8/18/19

Workout

HERO WORKOUT

"THE CHIEF"

5 SETS

AMRAP x 3 MINUTES

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

Capacity Work

5 SETS

AMRAP x 3 MINUTES

3 DB power cleans

6 Push-ups to object

9 Air Squats

-Rest 1:00 b/t Sets

HOMEWORK

Make Up

or

REST

8/17/19

Workout

FOR TIME

800m Run

40 Pull-ups

40 Walking Lunges

800m Run

40 Toe 2 Bar

40 Walking Lunges

400m Run

20 Pull-ups

20 Walking Lunges

400m Run

20 Toe 2 Bar

20 Walking Lunges

-30:00 Time Cap-

Capacity Work

800m Run

40 Ring Rows

40 Lunges or Step Ups

800m Run

40 Sit ups

40 Lunges or Step Ups

400m Run

20 Ring Rows

20 Lunges or Step Ups

400m Run

20 Sit ups

20 Lunges or Step Ups

COOL DOWN

FOR RECOVERY

5:00 Flow Stretching*

*Focus on calm nasal breathing.

HOMEWORK

STRENGTH

1. ON A 10:00 RUNNING CLOCK...

Build to Heavy Set of...

2 Power Clean

2 Push Press

2 Front Squat

*Set must be performed unbroken. Start with empty bar and build to heaviest set.

-Rest as Needed Before Part 2-

2. 2 SETS

AMRAP x 6 MINUTES

3 Power Clean

3 Push Press

3 Front Squats

-Rest 3:00 b/t Sets-

Set 1 - 135/95

Set 2 - 115/75

8/16/19

Strength/Skill

E2MOM x 10 MINUTES

1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.

Workout

"DOUBLE AMRAP"*

AMRAP x 6 MINUTES

1 Hang Squat Snatch (75/55)

3 Overhead Squats

25 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES

1 Hang Squat Snatch (75/55)

3 Overhead Squats

25 Double Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.

Capacity Work

DOUBLE AMRAP"*

AMRAP x 6 MINUTES

1 Hang DB Snatch

3 Goblet Squats

50 Single Unders or Plate Hops

-Rest 2:00-

AMRAP x 6 MINUTES

1 Hang DB Snatch

3 Goblet Squats

50 Single Unders or Plate Hops

HOMEWORK

CONDITIONING

1. DOUBLE REVERSE TABATA (8 Sets, :40 on / :20 off)

Movement 1 - Bike for Cals

Movement 2 - AMRAP in :40 of 2 Burpees + 2 Wall Balls (30/20)

*Complete 8 Sets of Movement 1 followed by 8 Sets of Movement 2. No additional rest b/t sets.

2. ON A 10:00 RUNNING CLOCK...

Shoulder & Hip Prep for Snatch / OHS

STRENGTH

FOR TIME

50 Strict HSPU

8/15/19

Workout

EMOM x 24 MINUTES*

MIN 1 - Row for Cals

MIN 2 - Up-Down Box Jump (24/20)

MIN 3 - KB Farmer Carry (AHAP)

MIN 4 - Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movements

Capacity Work

EMOM x 24 MINUTES*

MIN 1 - Row for Cals

MIN 2 - Up-Down Box Step up

MIN 3 - KB Farmer Carry

MIN 4 - Sit-Ups

*:45 work / :15 rest for all movements

OPTIONAL FINISHER

"RUMP PUMP"

3 SETS

25 Glute Bridge-ups

into...

1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-

HOMEWORK

Make up

or

REST

8/14/19

Strength/Skill

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 - Run 200m

MIN 2 - Max Slam Balls

Workout

7 SETS FOR LOAD*

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

-Rest as Needed b/t Sets-

*Sets must be performed unbroken.

Capacity Work

7 SETS FOR QUALITY

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

HOMEWORK

CONDITIONING

E2MOM x 18 MINUTES

Min 1 & 2 - Row for Meters

Min 3 & 4 - Ski or Run for Meters

*Smooth, consistent and repeatable pace throughout

STRENGTH

FOR TIME

30-20-10-20-30

Alt. DB Snatch (50/35)

Toe to Bar

8/13/19

Strength/Skill

ON a 10:00 RUNNING CLOCK...

Muscle-Up Skill Development

Beginner - Transition Drills

Intermediate - High Ring Drills

Advanced - Mult. Reps or Strict Work

Workout

AMRAP x 16 MINUTES

50/40 Cal Bike

50 Wall Ball (20/14)

10 Ring Muscle-Ups

Capacity Work

AMRAP x 16 MINUTES

50/40 Cal Bike

50 Wall Ball Front squats

10 Ring Rows + 10 push up to object

HOMEWORK

CONDITIONING

1. 4 SETS

400m Run

-Rest 4:00 b/t Sets-

2. 3 SETS

25 Cal Bike

100 Double Unders

-Rest 2:00 b/t Sets-

STRENGTH

5 SETS FOR QUALITY

5 Deadlifts (AHAP, Unbroken)

Max Distance HS Walk in 2:00

-Rest as Needed b/t Sets-

8/12/19

Strength/Skill

1-1-1-1-1

Back Squat

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

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM.

Workout

FOR TIME

30-20-10

Kettlebell Swing (53/35)|(35/26)

Burpee

Capacity Work

FOR TIME

30-20-10

Russian Kettlebell Swing

Up/Downs

HOMEWORK

CONDITIONING

FOR TIME

3k Row

-Rest Equal Time-

2k Row

-Rest Equal Time-

1k Row

-Rest 5:00-

Repeat!

STRENGTH

10 ROUNDS FOR TIME

2 Rope Climb (Legless Optional)

4 Push Jerks (185/135)*

*Jerk comes from ground

8/11/19

Workout

AMRAP x 14 MINUTES*

8 Push-ups

8 Front Rack Reverse Lunges (75/55)|(65/45)

*Every 2:00 including 3,2,1 go...perform 8 Hang Muscle Snatch (75/55)|(65/45)

Capacity Work

AMRAP x 14 MINUTES*

8 Push-ups to Object

8 Reverse Lunges

*Every 2:00 including 3,2,1 go...perform 8 DB Hang Snatch

COOL DOWN

FOR RECOVERY

2:00 Quad Smash (L)

2:00 Quad Smash (R)

2:00 Pec Smash (L)

2:00 Pec Smash (R)

HOMEWORK

Make Up

Or

REST

8/10/19

Workout

2 ROUNDS FOR TIME

800m Med Ball Run (20/14)|(14/10)*

50/40 Cal Row

25 Box Jumps (30/24)

-30:00 Time Cap-

*MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work!

Capacity Work

2 Rounds for Time

800m Run

50/40 cal Row

25 Box Step Ups

FINISHER

ON A 3:00 RUNNING CLOCK...

Accumulate Max Plank

-Rest as Needed-

ON A 3:00 RUNNING CLOCK...

Accumulate Max Wall Sit

HOMEWORK

CONDITIONING

4 SETS FOR QUALITY

15 Cal Bike

15 Ring Rows

15 GHD Sit-ups

15 Cal Row

15 Tall Step-Ups (30/20)

-1:30 Walking Rest b/t Rounds-

STRENGTH

10 SETS FOR LOAD

3 "Snatch" Bear Complex*

*1 "Snatch" Bear Complex is...

1 Power Snatch

1 OHS

1 Behind Neck Push Press

1 Hang Power Snatch

1 OHS

**Sets of 3 should be performed unbroken. Start light and build.

8/9/19

Strength/Skill

ON A 10:00 RUNNING CLOCK...

Build to "Heavier" Single Squat Clean and Jerk*


*Immediately before workout, build up quickly to 20-30% heavier than workout weight


Workout

"CALIFORNIA LOVE"

FOR TIME

30 Squat Clean & Jerk* 135/95

Capacity Work 

30 DB power clean and jerk* 


*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.

Retest from April 10, 2019

HOMEWORK

CONDITIONING

FOR TIME

30 Up-Down Box Jump Overs (24/20)

30 Hand Release Push-ups

20 C2B Pull-ups

20 Slam Balls (30/20)

10 DB Manmakers (40/30)

10 Bar Muscle-Ups

STRENGTH/SKILL

1. FOR TIME

15-12-9

Deadlift (275/185)

Bar Facing Burpee

2. 3 SETS FOR QUALITY

60' HS WALK

60' Single DB OH Walking Lunge*

Accumulate 1:00 in L-Sit Hold

*30' R-arm / 30' L-arm

8/8/19

Workout

4 SETS

AMRAP x 4 MINUTES

10 Cal Bike

10 Slam Ball 40/20

-Rest 3:00 b/t Sets-

OPTIONAL COOL DOWN

FOR RECOVERY

400m Slow Walk Focusing on Calm Nasal Breathing

HOMEWORK

Make up

or

Rest

8/7/19

Strength/Skill

EXTENDED WARM-UP & SKILL

EMOM x 6 MINUTES

MIN 1 - 5-7 Seated DB Strict Press (Moderate-Light)

MIN 2 - 100m Jog

Then...

ON A 6:00 RUNNING CLOCK...

Kipping HSPU Breakdown

Workout

FOR TIME

21-15-9-6

Handstand Push-up

8-8-8-8

DB Box Step-Over (50/35)|(35/25)/(24/20)

*Run 200m After Each Set.

Capacity Work

21-15-9-6

DB Push Press

8-8-8-8

Box Step-Over

*Run 200m After Each Set.

HOMEWORK

CONDITIONING

AMRAP x 20 MINUTES

500m Row

400m Run

20 Burpees to Target*

*6" above standing reach

STRENGTH

5 SETS

1:30 KB FR Hold (AHAP Unbroken)

Max Distance KB Farmer Carry

8/6/19

Strength/Skill

5x1 (20X1)

Back Squat @80-90% of 1RM*

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

*Week 6 of Squat Cycle. Very heavy but doable for this week's effort. Next week will be our test week of single reps building to new 1RM.

Workout

AMRAP x 9 MINUTES

9 Back Squat (155/105)|(135/95)

21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.

Capacity Work

AMRAP x 9 MINUTES

9 Goblet squats

21 Plate Hops

COOL DOWN

FOR RECOVERY

5:00 Slow Pedal on Bike

HOMEWORK

CONDITIONING

5 SETS

25 Cal Bike @80-90%

-Rest 2:30 b/t Sets-

STRENGTH

1. ON A 10:00 RUNNING CLOCK...

Start with an empty barbell and build to Heavy 1-Rep Power Clean

2. 4 SETS

Max Ring Muscle-Ups

25 Unbroken Wall Balls After Each Max Effort Set of MU

-Rest as Needed b/t Sets-

8/5/19

Workout

PARTNER WORKOUT*

IN TEAMS OF 2...

FOR TIME

2000m Row

120 Burpees

1000m Row

100 Toes to Bar

500m Row

80 DBL DB Ground to Overhead (35/25)|(25/15)

-33:00 Hard Cap-

*Athletes must switch every 250m on the rowers and split work between the two in any way. Get as far as you can in the workout!

Capacity Work

PARTNER WORKOUT*

IN TEAMS OF 2...

2000m Row or 8 minutes of Rowing

120 Up/Downs

1000m Row or 4 min of Rowing

100 Sit ups

500m Row

80 DBL DB Ground to Overhead

33:00 min cap

HOMEWORK

CONDITIONING

FOR TIME

Run 1600m

-Rest Equal Time-

Run 1200m

-Rest Equal Time-

Run 800m

-Rest Equal Time-

Run 400m

STRENGTH

1. 3 ROUNDS FOR TIME

20 Alt. DB Snatch (70/50)

20 Box Jump Overs (24/20)

2. ON A 10:00 RUNNING CLOCK...

Start with an empty barbell and build to Heavy 1-Rep Jerk

8/4/19

Workout

PART I & II

I. FOR LOAD*

15-12-9

Power Snatch

-Hard Cap 10:00-

*Sets must be performed unbroken. Increase Weight Every Set. Rest as needed b/t Sets.

-Rest 5:00-

II. AMRAP x 10 MINUTES

100m Run

10 Single Arm Alt. DB OH Lunges (50/35)|(35/25)*

20 Sit-ups

*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.

Capacity Work

AMRAP x 10 MINUTES

100m Run

10 Alternating Lunges

20 Sit-ups

HOMEWORK

Make Up

Or

REST

8/3/19

Workout

RECOVERY WORKOUT

3 SETS FOR QUALITY

2:00 Bike, Row, Ski, or Run

1:00 Russian KB Swing (70/53)|(53/35)

1:00 Static Hold of Choice*

2:00 Bike, Row, Ski, or Run

1:00 Tall Box Step-Up (30/24)

1:00 Static Hold of Choice*

-Rest 1:00 b/t Sets-

*Static Hold Options...

Wall Sit or Squat Hold

Any Plank Variation

Hollow Hold

Chin Above Bar or Bar Hang

Handstand Hold

or...

Any Other Static Hold

COOL DOWN

FOR RECOVERY

5:00 Flow Stretching

HOMEWORK

CONDITIONING

7 ROUNDS FOR QUALITY

5 Ring Muscle-Ups

15 Empty Barbell OHS

30 Cal Bike

STRENGTH

EMOM x 21 MINUTES

MIN 1 - 3 Deadlift @ Heavy

MIN 2 - 1-2 Legless Rope Climb

MIN 3 - :45 DBall Hold or KB Front Rack Hold (AHAP)

8/2/19

Strength/Skill

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK...

Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*

*Final set of 3 should be heavier than the weight you will use for the workout.

Workout

FOR TIME

400m Run

into...

2-4-8-12-8-4-2

Hang Squat Clean Thruster (75/55)

4-8-16-24-16-8-4

Pull-up

Capacity Work

FOR TIME

400m Run

into...

2-4-8-12-8-4-2

Hang DB Squat Clean Thruster

4-8-16-24-16-8-4

Ring Rows

HOMEWORK

CONDITIONING

4 ROUNDS FOR TIME

30 Burpees

30 Slam Balls (30/20)

30 Air Squats

STRENGTH/SKILL

3 SETS FOR QUALITY*

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

50' DB OH Walking Lunge (L)

50' DB OH Walking Lunge (R)

15 Strict HSPU

-Rest as Needed b/t Sets-

8/1/19

Workout

EVERY 9:00 FOR 27:00...

1500m Row

25 Plate Ground to OH (45/35)|(35/25)

Max Double Unders in Remaining Time

Capacity Work

EVERY 9:00 FOR 27:00...

1500m Row

25 Plate Ground to OH

Max Single Unders in Remaining Time

OPTIONAL FINISHER

"SUNS OUT, GUNS OUT"

3 SETS

15 DB Floor Press (Heavy)

:45 "Gun Hold" w/ Plate*

*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body

HOMEWORK

Make up

or

REST

7/31/19

Strength/Skill

5-5-3-3-1-1

Back Squat

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

*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single...no missed reps.

5-5...Moderate

3-3...Moderate-Heavy

1-1...Moderate-Heavy+

Workout

"SPEED DEMON"

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

-Hard Cap 8:00-

Capacity Work

3 ROUNDS FOR TIME

30 Single DB Front Squat

30 Up-Downs

-Hard Cap 8:00-

HOMEWORK

CONDITIONING

3 ROUNDS @ 75% Effort

1000m Row

100 Double Unders

800m Run

STRENGTH

4 SETS

30 GHD Sit-Ups

Max Ring FLR Hold

-Rest as Needed b/t Sets-

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