Comment

3/27/19

Workout

7 ROUNDS FOR TIME

10 Deadlift (225/155)

20 Sit-ups*

:30 Double KB Front Rack Hold(53/35)


*GHD or Weighted Sit-up Optional

Capacity Work

7 rounds  

10 KB deadlift

20 sit ups  

:30 kB front rack hold 35/26

COOL DOWN

5:00 Banded Hamstring Stretch

5:00 Foam Rolling

 

Homework

Conditioning

EMOM x 15 MINUTES

MIN 1 - 15/12 Cal Row

MIN 2 - 100m Med Ball Run

MIN 3 - 10/8 Cal Bike


Snack work

3 SETS

20 DB Hammer Curls

10/10 Single Leg Glute Bridge-Ups

30 Hollow Flutter Kicks

Comment

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.

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

3/10/19

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

3/9/19

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

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