Comment

6/21/19

Strength/Skill

5x3 (30x1)*

Front Squat


*Moderate loading across all sets.


Workout

"POINT BREAK"

FOR TIME

9-7-5-15-12-9

Front Squat (135/95)

Bar Facing Burpee

 

Capacity Work 

FOR TIME

9-7-5-15-12-9

Goblet Squats

Burpees

 

Homework

 CONDITIONING

3 SETS

50/35 Cal Bike

50 Burpee Box Jump Overs (30/24)


-Rest 5:00 b/t Sets-


GYMNASTICS

1. FOR TIME

3-6-9-12-15

Muscle-Ups

24-21-18-15-12

Cal Bike


-Rest 5:00-


200' Handstand Walk

100 Double Unders

150' Handstand Walk

100 Double Unders

100' Handstand Walk

100 Double Unders

 

Comment

Comment

6/19/19

Strength/Skill

SNATCH COMPLEX

E3MOM x 18 MINUTES...

1 Squat Snatch + 2 OHS*


*Start moderate and progress every set to heaviest set of complex.


Workout

AMRAP x 12 MINUTES

6 Squat Snatch (95/65)

12 Toes to Bar

18/14 Cal Row

Capacity Work

AMRAP x 12 MINUTES

6 DB Snatch 

12 Hanging knee raises

18/14 Cal Row

 

COOL DOWN

5:00 Flow Stretching

 

Homework

CONDITIONING

5 SETS

600m Run @ 70%

-Rest 3:00-

400m Run @ 80%

-Rest 2:00-

200m Run @ 90%

-Rest 1:00-


STRENGTH

1. CLEAN COMPLEX

5 SETS*

5 Below The Knee Hang Power Cleans

+

3 Above the Knee Hang Squat Cleans

+

1 Squat Clean


-Rest 2:00 b/t Sets-


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


2. EVERY 1:30 FOR 10 SETS

5 Squat Cleans @ 70%

 

Comment

Comment

6/18/19

Strength/Skill

SKILL

EMOM x 10 MINUTES

MIN 1 - HS Walk or HS Hold Practice

MIN 2 - 100m Run @ 50% EFFORT


Workout

6 SETS

AMRAP x 3 MINUTES

5 HSPU

10 Slam Ball 40/20

50m Sprint


-Rest 1:00 b/t each AMRAP-

 

Capacity Work 

6 SETS

AMRAP x 3 MINUTES

5 DB Strict Press

10 Slam Ball Slam

50m Run


-Rest 1:00 b/t each AMRAP-

 

Homework

 CONDITIONING

FOR TIME @ 80%

21-18-15-12-9-6-3

Cal Ski/Bike

100 Double Unders After Each Set

 

STRENGTH

1. OVERHEAD COMPLEX

5 SETS*

5 Push Presses

+

3 Push Jerks

+

1 Split Jerk


-Rest 2:00 b/t Sets-


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


2. EVERY 1:30 FOR 10 SETS

5 Push Jerks @ 70%


3. 3 SETS*

10/10 SA DB Bent Over Rows


-Rest 1:30 b/t Sets-


*Tough Load each set

Comment

Comment

6/17/19

Workout

FOR TIME

50/40 Cal Bike

50 Double Unders

50 Box Jump Over (30/24)

50 Double Unders

50 Alt. DB Snatch (50/35)|(35/25)

50 Double Unders

50 Burpee to Target*

50 Double Unders


*Target is 6" or 12" above standing reach.

Capacity Work

50/40 Cal Bike

100 Single Unders or plate hops 

50 Box Step Overs

100 Single Unders or plate hops

50 DB Snatch 

100 Single Unders or plate hops

50 Burpees

100 Single Unders or plate hops

 

FINISHER

"BEACH BODY ABS"


3 SETS

:30 2-Point Plank L/R

:30 2-Point Plank R/L

20 Alt. V-Ups

 

Homework

 CONDITIONING

10 SETS @ 80%

200m Run

15/12 Cal Row

9 Bar Facing Burpees


-Rest 1:00 b/t Sets-


STRENGTH

1. SNATCH COMPLEX

5 SETS*

5 Below the Knee Hang Squat Snatch

+

3 Above the Knee Hang Squat Snatch

+

1 High Hang Snatch


-Rest 2:00 b/t Sets-


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


2. EVERY 1:30 FOR 10 SETS

5 Squat Snatches @ 70%


3.Back Squat

5x5 @ 80-85%



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


4. 3 SETS*

10 Back Rack Reverse Lunges


-Rest 1:00 b/t Sets-


*Start light and build to a Moderate to Heavy set

Comment

Comment

6/15/19

Strength/Skill

TURKISH GET UP WARM-UP

EMOM x 6 MINUTES

MIN 1 - Ground to Seated L

MIN 2 - Ground to Seated R

MIN 3 - Sit-up to Lunge L

MIN 4 - Sit-up to Lunge R

MIN 5 - Lunge to Stand L

MIN 6 - Lunge to Stand R


SKILL

AMRAP x 6 MINUTES

Full TGU Play!


Workout

4 ROUNDS FOR TIME

20 Deadlift 95/65

20 Front Rack Lunges

20 Sit-ups*


*GHD Optional

 Capacity Work

4 ROUNDS FOR TIME

20 KB Deadlift 

20 Lunges with KB

20 Sit-ups

 

Homework

 CONDITIONING

3 SETS

EASY EFFORT

8:00 Run


-Rest 2:00 b/t Sets-


*Breath through nose only


GYMNASTICS

FOR TIME

4 ROUNDS @80%

3 MU

200m Run

1 LLRC

200m Run


-Rest 5:00-


4 ROUNDS @80%

8 sHSPU

200/150m Row

12 sTTB

200m Row

 

Comment

Comment

6/16/19

Workout

PARTNER WORKOUT

IN TEAMS OF 2…


FOR TIME

150 Wall Balls (20/14)

150 Russian KB Swing (70/53)|(53/35)

1 Mile Run

Capacity Work

100 Wallball Front Squats

100 Russian KB Swings

1/2 mile run

*P1 works while P2 rests, split work as needed. In the run, partners must alternate every 200m.


OPTIONAL COOL DOWN

5:00 Mobility/Stretch Session

*Use bands and lacrosse balls to attack areas of concern

 

Homework

Make up  

or

REST

Comment

Comment

6/14/19

Workout

"DEATH ROW"

EMOM x 20 MINUTES

MIN 1 -- 20 Cal Row

MIN 2 -- 15 Burpees


*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Capacity Work 

EMOM x 20 MINUTES

MIN 1 -- Cal Row

MIN 2 --Burpees


FINISHER

BEACH BODY ABS

3 SETS

10 Pike-Ups on Rower

30 Russian Twists


-Rest as needed b/t Sets-

 

Homework

 CONDITIONING

10 SETS @80%

12/10 Cal Bike

8 Wall Ball (20/14)

6 DB Snatches (75/50)


-Rest 1:00 b/t Sets-


STRENGTH

EVERY 1:30 x 10 SETS

5 Squat Snatches @60%

50' Handstand Walk

Comment

Comment

6/13/19

Workout

TABATA

8 SETS, :20 WORK / :10 REST


Tabata 1 - Plate Ground to OH (45/35)|(35/25)

Tabata 2 - Box Jump (20")

Tabata 3 - Bottom 2 Bottom Air Squat

Tabata 4 - Bike for Cal

Tabata 5 - DBL KB Front Rack Hold (70/53)|(53/35)


-Rest 1:00 b/t Tabatas-

Capacity Work

Tabata 1 - Plate Ground to OH 

Tabata 2 - Box Jump Step Up

Tabata 3 - Air Squat

Tabata 4 - Bike for Cal

Tabata 5 - DBL KB Front Rack Hold 

 

FINISHER

RUMP PUMP

2 SETS

10 KB Split Squat (L leg forward)

10 KB Split Squat (R leg forward)

10 KB Romanian Deadlift

 

Homework

Make Up  

or

REST

Comment

Comment

6/12/19

Strength/Skill

CLEAN COMPLEX

E2MOM x 10 MINUTES...

1 Squat Clean + 2 Front Squats


*Start moderate and progress every set to heaviest set of complex.


Workout

AMRAP x 14 MINUTES

2 Squat Clean 185/135

20 Double Unders

10 Toes 2 Bar

 

Capacity Work 

AMRAP x 14 MINUTES

2 DB Clean 

40 Single Unders or Plate Hops

10 Hanging knee raises

 

Homework

 CONDITIONING

5 SETS

3:00 Bike (EASY)

2:00 Bike (MOD)

1:00 Bike (HARD)


-Rest 2:00 b/t Sets-


STRENGTH

EVERY 1:30 x 10 SETS

5 Power Cleans @ 60%

200m Run

Comment

Comment

6/11/19

Strength/Skill

5x5

Push Press (20x1)


Workout

FOR TIME

800m Run

25 Push Press (95/65)

800m Run

20 Push Press (115/75)

800m Run

15 Push Press (135/85)

 

Homework

 CONDITIONING

3 SETS

EASY EFFORT

8:00 Run*


-Rest 2:00 b/t Sets-


*Breath through nose only


STRENGTH / GYMNASTICS


1. E2MOM x 10 MINUTES

3 Split Jerks @ 65%


2. EMOM x 16 MINUTES

MIN 1 - 3 Burpee MU

MIN 2 - 35 Double Unders + 10 Box Jump Overs (24/20)

Comment

Comment

6/10/19

Workout

OPEN 19.4

FOR TIME

3 ROUNDS

10 Power Snatch (95/65)|(65/45)

12 Bar Facing Burpee


-Rest 3:00-


3 ROUNDS

10 Bar Muscle-Up

12 Bar Facing Burpee

Time cap: 12 minutes 

Capacity Work 

FOR TIME

3 ROUNDS

10 DB Snatch 

12  Burpee


-Rest 3:00-


3 ROUNDS

10 Jumping Pull Ups

12 Burpee

 

FINISHER

SUNS OUT, GUNS OUT

3 SETS

20 Empty Barbell 1/2 Curl*

20 Empty Barbell Skull Crusher


*Taken from ½ curl to shoulder

 

Homework

 CONDITIONING

5 SETS @70%

500m Row

15 Burpees

10 KBS (70/53)

50 Double Unders


-Rest 2:00 b/t Sets-


STRENGTH

1. Back Squats

5x5 @65% (2111)


-Rest as needed b/t sets-


2. 3 SETS

20 DB Reverse Lunges (AHAP)*


*DBs Held at Sides


-Rest as needed b/t sets-

 

Comment

Comment

6/9/19

Workout

EMOM x 30 MINUTES*

MIn 1 -- Russian Step-ups

Min 2 -- Alt. V-Ups

Min 3 -- 200m Run

Min 4 -- Air Squats

Min 5 -- Hollow Hold


*:50 Work / :10 Rest


FINISHER

Max Wall Sit

 

Homework

Make up

or

REST

Comment

Comment

6/8/19

Workout

PARTNER WORKOUT

TEAMS OF 2...

FOR TIME

100 Calorie Row

50 Clean and Jerks (135/95)

80 Calorie Row

40 Clean and Jerks (155/105)

 

Capacity Work

TEAMS OF 2...

FOR TIME

100 Calorie Row

50 DB Clean and Jerks 

80 Calorie Row

40 DB Clean and Jerks


*P1 works while P2 rests, split work b/t partners any way.

*P1 works while P2 rests, split work b/t partners any way.

 

Homework

 GYMNASTICS

FOR TIME

30 Kipping HSPU (10" Deficit)

20 Ring MU

10 Rope Climbs



Comment

Comment

6/7/19

Workout

5 SETS

AMRAP x 4 MINUTES

10 Cal Bike

5 Single DB Front Squat (Heavy, Athlete Choice)*


-Rest 1:00 b/t Sets-


*DB is held across chest.


FINISHER

FOR TIME

100 Ab-Mat Sit-Ups

 

Homework

 CONDITIONING

4 SETS

:30 Row*

:30 Rest


*Row for MAX meters. No pacing here. Each set MAX effort. Keep track of each set.


STRENGTH

10 MINUTES TO ESTABLISH...

1RM Squat Snatch


-Rest 5 MINUTES-


FOR TIME

30 Squat Snatches*


*At 75% of 1RM Snatch

Comment

Comment

6/6/19

Strength/Skill

SKILL PRACTICE

EMOM x 10 MINUTES

MIN 1 - :40 Practice Goat 1

MIN 2 - :40 Practice Goat 2


*Goat 1 Options:

Muscle-Up

Strict TTB

Pistol


*Goat 2 Options:

HSPU

H.S. Hold

H.S. Walk


Workout

EMOM x 15 MINUTES

MIN 1 - 20 Slam Balls (30/20)

MIN 2 - 20 Slam Ball Lunges

MIN 3 - 3 Wall Walks

 

Homework

Make Up  

or

REST

 

Comment

Comment

6/5/19

Strength/Skill

SNATCH COMPLEX

EMOM x 10 MINUTES

Hang Power Snatch

+

Hang Squat Snatch

+

Overhead Squat


*Goal is to start with a moderate-light load and build to moderate in first 5 sets. Hold same weight for last 5 sets.


Workout

FOR TIME

80 Double Unders

20 Burpee Over Bar

20 Hang Power Snatches (95/65)|(65/45)

20 Overhead Squats (95/65)|(65/45)

20 Hang Power Snatches (95/65)|(65/45)

20 Burpee Over Bar

80 Double Unders

 

Capacity Work 

FOR TIME

80 Single Unders or Plate Hops

20 Burpees

20 Hang DB Snatches 

20 Goblet Squats 

20 Hang DB Snatches 

20 Burpees

80 Single Unders or Plate Hops

 

Homework

 CONDITIONING

AMRAP x 10 MINUTES

MAX Cals Bike


STRENGTH

10 MINUTES TO ESTABLISH...

1RM Power Clean


-Rest 5 MINUTES-


AMRAP x 8 MINUTES

MAX Power Cleans*


*At 90% of 1RM

Comment

Comment

6/4/19

Strength/Skill

5x5 Deadlift (3030)

*Use 70-75% of 5RM for all sets.


Workout

“RIPCORD”

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift 185/125

400m Run

 

Capacity Work  

4 ROUNDS FOR TIME

15 Ring Rows

15 KB Deadlift 

400m Run

 

Homework

 CONDITIONING

FOR TIME

5k Run


STRENGTH

Split Jerk

Establish 1RM


-Rest as needed-


AMRAP x 5 MINUTES

MAX Strict HSPU

Comment

Comment

6/3/19

Strength/Skill

EMOM x 8 MINUTES

MIN 1 - 1 Rope Climb*

MIN 2 - 3 KB Strict Press + 3 KB Push Press


*Choose the most challenging variation. Advanced athletes should practice legless.


Workout

AMRAP x 15 MINUTES

10 KB Push Press (35/26)

2 Rope Climbs

15/12 Cal Row


Capacity Work 

AMRAP x 15 MINUTES

10 DB Push Press 

4 Lay to Stand

15/12 Cal Row

 

OPTIONAL FINISHER

FOR QUALITY

30 Glute Bridge Ups R. Leg

30 Glute Bridge Ups L. Leg

 

Homework

 CONDITIONING

FOR TIME

3k Row


STRENGTH

Back Squat

Establish 1RM


-Rest 10:00-


AMRAP x 5 MINUTES

MAX Back Squats*


*@ 90% of 1RM

Comment

Comment

6/2/19

Workout

5 ROUNDS FOR REPS

1:00 KB Swings (53/35)|(35/26)

1:00 Box Jumps (24/20)

1:00 DB Cleans (50/35)|(35/25)

1:00 Cal Bike

-REST 1:00-


*Athletes should start each round at a different station and complete the full round in that order. Ex: start one round on the Swing, another round on the Box Jumps, and so on...Rotate up one station at the start of each round.

 

Homework

Make up

or

REST

Comment

Comment

6/1/19

Workout

FOR TIME

50-40-30-20-10

Double Under

Toe to Bar


*Run 400m After Each Set

Capacity Work

100-80-60-40-20

Single Unders or plate hops

50-40-30-20-10

Sit Ups  

*Run 400m After Each Set

 

23:00 Hard Cap


OPTIONAL SUNS OUT GUNS OUT

3 SETS

Max Set Tempo Push-ups (1111)

Superset w/

Max Banded Tricep Extensions*

-Rest 1:30-


*Attach light band to the rig and go for max set

 

Homework

 CONDITIONING

FRANTASY LAND


21-15-9

Thrusters (95/65)

Pull-ups


Into...


15-12-9

Thrusters (115/75)

C2B


Into...


12-9-6

Thrusters (135/95)

BMU


GYMNASTICS

FOR TIME

15 Rope Climbs

15 MU

15 Def HSPU


-Rest 5:00-


15 Def HSPU

15 MU

15 Rope Climbs

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource