Comment

1/21/19

Strength/Skill

extended warmup for the Snatch

CONDITIONING

THREE AMRAPS

AMRAP x 5 MINUTES

15 Wall Ball (20/14)

5 Hang Power Snatch @ 95/65


-Rest 2:00-


AMRAP x 5 MINUTES

Max Calorie Row/Bike 


-Rest 2:00-


AMRAP x 5 MINUTES

5 Wallball

5 Hang Power Snatch



Finisher

3 SETS

10 Romanian Deadlifts*

40 Glute Bridges**


-Rest as Needed-


*Slow descent, performed w/ workout weight

**Fast and unbroken

Capacity Work 

THREE AMRAPS

AMRAP x 5 MINUTES

15 Wall Ball

5 Wallball Ground to Overhead


-Rest 2:00-


AMRAP x 5 MINUTES

Max Calorie Row


-Rest 2:00-


AMRAP x 5 MINUTES

5 Wallball

5 Wallball Ground 2 Overhead 

 

Homework - Choose One

Snack Work

Back Squat - 3x12 @ 55%, rest as needed 

DB Strict Press - 3x12, moderate, rest as needed  

EMOM 5 Min

5/5 Single Arm Bent Over Row

Conditioning 

6-10 Sets @ 80%

1 min Bike

1 Min Burpee

1 Min Rest

Strength

12-9-6

Clean & Jerk @ 135

Power Snatch

Comment

Comment

1/20/19

Closed Due To Weather

In Home Workout

15 Minute AMRAP

15 “KB Swingman” - chest height

15 Up-Downs holding the weight from the swing

30 Jumping Jacks

*up downs are the burpee without the pushup

*for the kettlebell swing, use andy object to hold and sing between your legs

Comment

Comment

1/19/19

Strength/Skill

Build to a heavy 3 Rep Push Press

Conditioning

16 min AMRAP

15 Push Press @ 95/65 (L3 - do capacity work version with KB)

15 Box Jump

15/12 Cal Row or Bike… you may also choose to run 200m

Capacity Work

15 DB or KB Push Press

15 Step Up to a comfortable height

15/12 Ca Row/Bike or 200m run

Homework - Choose One

Snack Work

3 Sets

Max Pushups - (no more than 1 second up, no pauses for break)

Max Banded Tricep Pull Down

—rest as needed between sets—

3 Sets for speed

30 Jumping Air Squats

30 Glute Bridges

3 Sets

Max Front leaning hold on rings

rest as needed between sets

Strength

For Time - 30 Power Snatches @ 155/105

Comment

Comment

01/18/19

Conditioning

With a Partner - non working partner is holding a plank, working partner completes full round

8 Min AMRAP

8 DB Power Clean @ 40/30

8 DB Farmer’s Lunge

—rest 2 min—

8 Min AMRAP

8 DB Power Clean @ 40/30

8 DB Farmer’s Lunge

Capacity Work

With a Partner - non working partner is holding a plank, working partner completes full round

8 Min AMRAP

8 Hang DB Power Clean

8 Farmer’s Lunge, No weight

—rest 2 min—

8 Min AMRAP

8 Hang DB Power Clean

8 DB Farmer’s Lunge, no weight

Finisher

60 Alternating Leg Lowers from Box while holding weight (moderate)

Homework - Choose One

Snack Work

2 Rds of 50’ Front Rack KB Carry, moderate

2 Rds of 2-3 moderately heavy Power Cleans

Work to a heavy Deadlift Single - go for it if you’re feeling it

3 Sets, 90 sec rest between sets

12/12 Single Leg KB RDL, moderately heavy

Conditioning

Open Workout 14.4

14 Min AMRAP

60 Cal Row

50 T2Bar

40 Wallball

30 Cleans @ 135/95

20 Muscle Ups

Comment

Comment

1/17/19

Strength/Skill

Overhead Squat

-practice, scaling, progressions

3-5 Sets of 5 reps (3131)

**emphasize excellent technique in prep for the WOD.

Conditioning

5 Rounds

500m Row or 1200/1000m Bike

15 Overhead Squats @ 95/65

Capacity Work

500m Row or 1200/1000m Bike

15 Double Dumbbell Front Squat

Comment

Comment

1/16/19

Conditioning

EMOM 18 Min

Min 1 - Bike 6-12 Cals

Min 2 - 20 V-ups or Tuck Ups

Min 3 - 2 Rope Climbs

Capacity Work - same format

Min 1 - Bike 30 seconds @ 70% effort

Min 2 - 20 Leg Raises or 20-30 seconds of Bicycle

Min 3 - 30 sec Rope pull to standing

Post Workout Stretch

90 sec in each position

Seal Stretch

Saddle Stretch

Seated Forward Lean (legs wide)

Homework - Choose One

SNACK Work

Bench - work up to a heavy single

3 Sets, 2 min rest between sets

Max Strict Pullups

—then—

Accumulate 3 minutes in L-Sit

Conditioning

30-45 Min AMRAP @ 50 % effort (easy)

20 Cal Row

20 Lunges

20 Step Ups

100 Singles

20 Situps

20 Cal Bike

20 Pushups

Comment

Comment

1/15/19

Strength/Skill

Skill development - 10 Minutes of practice

Pullups, progressions, cycling, scaling

Veterans :: Hit 3 - 5 sets of 3 Weighted Pullups + 5 Kipping Pullups during this time. 

Conditioning

4 Rounds For Time

10 Deadlift @ 255/185

20 Chest 2 Bar Pullups

60 Double Unders

Capacity Work

4 Rounds For Time

20 Single Kettlebell Deadlift

20 Ring Row

60 Jumps to a 45# plate

Homework - Choose One

Conditioning

3 Minutes max DU

Gymnastics

50 Handstand pushups

—rest as needed—

50’ - 100’ Hs Walk

Comment

Comment

1/14/19

Strength/Skill

10 Minutes to work up to a moderately heavy 5 rep hang Squat Clean

**not a 5 rep max

Conditioning

For Time

12-10-8-6-4

Hang Squat Clean @ 135/95

12-12-12-12-12

Burpee

Capacity Work

For Time

12-10-8-6-4

Dumbbell Hang Power Clean + Front Squat

6-12 between each set of cleans

Burpees

Core Finisher

3 Sets

25 Weighted Situps - kb or db across chest

rest as needed between sets

HOMEWORK

SNACK Work

Work up to ::

Heavy Back Squat Single

Heavy Press Single

Strength

Grind through at a moderate pace

30 Power Clean And Jerk @ 185/115 or 60-65%

Conditioning

Grind through at 80% effort

5k Row

Comment

Comment

1/13/19

Strength/Skill

10 Min of Turkish Get Up Play … barbells, dumbbells, kettlebells, medicine balls… have fun and challenge each other.

Conditioning

AMRAP Stations, 5 min each, moderate pace throughout

Station 1::

250m Row

5 Deadlift @ 135/95

Station 2::

50 Single Unders

5 Deadlift

Station 3::

40 Walking Lunges OR Step Ups

5 Deadlift

Station 4::

30 Hanging Knee Raise

5 Deadlift

Station 5::

20 Hand Release PushUps

5 Deadlift

**capacity work swaps the barbell for a single kettlebell

Comment

Comment

1/12/19

Conditioning

Each Effort For Rounds

5 Min AMRAP

4 Burpees

10 Push Jerk @ 115/75

30 High Knees

—Rest 3 Min—

4 Min AMRAP

4 Burpees

10 Push Jerk

30 High Knees

—Rest 3 Min—

3 Min AMRAP

4 Burpees

10 Push Jerk

30 High Knees

Capacity Work

Each Effort For Rounds

5 Min AMRAP

4 Burpees

10 Push Jerk @ 115/75 with dumbbells

30 High Knees

—Rest 3 Min—

4 Min AMRAP

4 Burpees

10 Push Jerk with Dumbells

30 High Knees

—Rest 3 Min—

3 Min AMRAP

4 Burpees

10 Push Jerk with dumbells

30 High Knees

Homework - Choose One

SNACK Work

5 Rounds

10 Elevated Feet Ring Rows

2 L sit legless rope climb + 3 strict pullups

6 Strict Presses (on the tougher side)

4 Sets

6 Front Squats @ 70%

45 sec wall sit hold

—rest 45 seconds between sets—

—then—

Accumulate 3 minutes in a Front Rack KB Hold (AHAP)

Conditioning

5-6 sets nice and easy, 1 minute each

Bike/Plank/Row/Step Up/Single Unders/Lunges

Strength

EMOM 18 @ 80% effort

Min 1 - 10 yd HS Walk + 8 Thrusters @ 75/55

Min 2 - 15 sec hard on bike

Min 3 - 2-5 Muscle Up + 30 Double Unders

 

Comment

Comment

1/11/19

Strength/Skill

10 Minutes of Development, Practice & Scaling

Conditioning

For Time ( 15 Min Cap)

50 Alt DB Snatch @ 50/35

30 Single DB Front Rack Step Up @ 24/20

20 Bar Muscle Up Progression

30 Single DB Front Rack Step Up @ 24/20

50 Alt DB Snatch

Capacity Work

For Time (15 Min Cap)

50 DB Snatch (choose your weight & you don’t have to alternate)

30 Single DB Front Rack Step Up

20 Tough Ring Rows (you should have to break this)

30 Single DB Front Rack Step Up

50 DB Snatch

Homework - Choose One

SNACK Work

Deadlift 3-2-2-1, building to a heavy, rest 3 min

3 Sets

KB (goblet) Cossacks Squats 6/6, rest 1 min between

Strength

EMOM 10 Min

2 Squat Snatches @ 70-75%

Conditioning - performed @ 80% effort

21-15-9

C2B

Thrusters @ 100/65

—rest 5 min—

repeat

Comment

Comment

1/10/19

Conditioning

3 Sets, 10 Minutes to complete (7:30 cap each set)::

Row 1K

40 Situps

30/22 Cal Bike

Finisher

3 Sets

1 Min Tuck Hold

30 sec side plank

30 sec side plank

30 Bicycle Crunches

—rest 1 min—

Homework - rest or makeup day

Comment

Comment

1/9/19

Strength/Skill

15 Minutes to Build to a heavy 3 rep Back Squat

**go for it if you’re feeling froggy.

Conditioning

EMOM 18

Min 1 - 10 Back Squats @ 115/75 + 30 Double Unders

Min 2 - 10 burpee over the Bar + 30 Double Unders

Min 3 - REST

Capacity Work

Min 1 - 10 DB Squats + 30 lateral jumps over plate

Min 2 - 30 seconds of up/downs to a plate + 30 lateral jumps over plate

Homework - Choose One

Snack Work

Bench Press

2-2-2-2-2, rest 3 b/t sets, building

4 Sets

3 Weighted Pullups

5 Bent Over Rows

—rest 90 sec—

3 Sets

1 min hollow rock, 1 min rest

Conditioning

10 Min max cals on bike - benchmark

Strength

21-15-9

Deadlift @ 225/155

Box Jump Over @ 24/20

Comment

Comment

1/8/19

Strength/Skill

Build to something moderate, 12-15 minutes

3 Snatch Deadlift + 3 Hang Power Snatch

Conditioning

13 Min AMRAP

13 Hang Power Snatch @ 65/45

13 Pullups

Capacity Work

6/6 DB Snatch

12 Ring Rows

(make the rows challenging enough that you will be forced to take a break a few rounds in)

Homework - Choose One

Conditioning

For Time

2k Row

200 Double Unders

2 Mile Run

Gymnastics

Grind @ 80% (progressions may be used for all movements)

20m HS Walk

8 Muscle Up

15m HS Walk

6 Muscle Up

10m HS Walk

4 Muscle Up

Rest 3 minutes

21 Toes 2 Bar

21 HSPU

3 Legless Rope Climbs

Comment

Comment

1/07/19

Conditioning

“Fight Gone Bad”

3 Rounds for Max Reps, each is 1:00 long, 1 min rest between rounds

Wall Ball @ 20/14

SDHP @75/55

Box Jump @ 20 - old school jumps allowed as long as you extend above the box

Push Press

Row, Cal

Capacity Work

Wallball

Russian KB Swing

Box Step Up

DB Shoulder to Overhead

Row, cal

Finisher - yesterday was guts… today it’s butts

3 Sets

30 Glute Bridges, every 10 reps pause and hold for 15 seconds.

—rest 1 minute between sets—

Homework - Choose One

SNACK Work

Back Squat

5 x 2, 5-10 heavier than last week, rest 3 min

EMOM 8

2 Push Press, building

3 Sets

6/6 Reverse Lunge with KB Front Rack Hold

Strength

15 Sets every 30 sec

1 Clean @ 65%

Conditioning

For Time @ 80%

35-25-15-5

Bike

5-15-25-35

Burpees

Comment

Comment

01/06/2019

“Let’s Get It”

Teams Of Three (30:00 cap)

100 Cal Bike

100 DB Snatch @ 50/35

250m Row (Each)

100 DB Snatch

100 Cal Bike

(teams may be mixed gender. Full female teams would target 70 calories on the bike)

“Let’s Finish It”

2 Sets, 1:00 @ each Station

**target continuous movement

1 - Sit ups

2 - Flutter Kicks

3 - Plank

4 - REST

Comment

Comment

01/05/2019

Strength/Skill

12 Minutes to work up to a heavy:

3 Rep Front Squat

WOD

14 Min AMRAP

14 Front Squat @ 135/95

14 Toes2Bar

14 Box Step Up @ 24/20

Capacity Work

14 Min AMRAP

14 DB Squat

14 Beat Swings OR Situps

14 Box Step Ups

Homework - Choose One

SNACK Work

5 Rounds

5 Bent Over Rows

5 Weighted Chin Ups

10 DB/KB Bench Press (Tough)

3 Sets, rest 2-3 between sets

5 Front Squats @ 75%

10 KB Front Rack Step Ups

—then—

Accumulate 3 Minutes in the plank

Conditioning

18 Min EMOM

Min 1: 2 Rope Climb + 10 GHD

Min 2: 20/15 Cal Row

Min 3: 8 HSPU + 8 DB Snatches @ 50/35

Gymnastics @ 80%

4 Rounds

50’ HS Walk

15/10 Cal Row

15 HSPU

50 Double Under

3 MU

Comment

Comment

01/04/19

Strength/Skill

5:00 Double Under Work, (triples if your doubles are smooth)

5:00 Push Jerk Work/instruction - Barbell for Vets, Dumbbell for Capacity Work

5:00 to work up to a push jerk that is heavier than you will use in the workout.

Conditioning

EMOM 21 Minutes

Min 1 - 5 Hang Power Clean + 5 Push Jerk @ 115/75 (or 50%)

Min 2 - 40 Double Unders

Min 3 - walk around and stay moving

Capacity Work

Min 1 - 5 DB Hang Power Clean + 5 Shoulder to Overhead

Min 2 - 40 lateral jumps over a plate

Min 3 - walk around and stay moving

Homework - Choose One

SNACK Work

2 Rounds

50’ Front Rack KB Carry (moderate)

then…

Deadlift

4x2 @ 85%, rest 3-4 min

then…

3 Sets

5/5 Single Leg KB Romanian Deadlift (tough sets), 1 min rest between sets

Conditioning

3 Rounds @ 85%

30/25 Cal Bike

30 KB Swing, heavy and unbroken preferred

Strength

Every 1:15 for 10 sets

2 Squat Snatches @ 70-80%

Comment

Comment

01/03/2019

Conditioning

8 Rounds For Time

250m Row

10 DB Burpee @ 35/25

5 Strict Pullups

Capacity Work

8 Rounds For Time

250m Row

20 Mountain Climbers

5 Ring Row (tough)

Homework

Rest day or makeup one that you missed

Comment

Comment

01/02/18

Strength/Skill

10 Minutes of Practice for Handstand Hold and Handstand Pushup

***Progressions toward shoulder stability are the priority for scaling practice.

“Seeing Double”

6 Minute AMRAP

12 KB Swing @ 55/35

6 HSPU

—rest 3 minutes—

6 Minute AMRAP

12 KB Swings @ 55/35

6 HSPU

Capacity Work

6 Minute AMRAP

12 Russian KB Swing

6 Double Dumbbell Push Press

—rest 3—

6 Minute AMRAP

12 Russian KB Swing

6 Double Dumbbell Push Press

Homework - Choose One

Snack Work

Bench Press

3-3-3-2-1, building (heavy, not maximal)

4 Sets

5 Wide Grip Pullups, weighted

rest 1:30

5 Bent Over Rows, reverse grip

rest 1:30

Conditioning

4 Sets @ 80%

90 sec Bike

90 sec Burpee Over Bar

90 sec Wallball

90 sec rest

Strength

Every 2 Minutes for 12 Minutes

12 Deadlifts @ 50%

15 Box Jump Overs @ 30/24

Comment

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