1.21.2019

Monday

Skills and Drills:

2 Rds

25 GHD

30 Cal Ski Erg

For Time

BB CYCLING:

Snatch

60% 1x1, 70% 1x1, 80% 1x1, 85% 1x1, 90% 1x1, 95% 1x1, 90% 1x1

Strength:

Front Squat

60% 1x2, 70% 1x2, 80% 1x2, 85% 1x2, 90% 1x1, 95% 1x1, 85% 1x2

Snatch High Pull

85% 4x2

WOD 1

For time:

15 Deficit Strict Handstand push-ups

30 Ring Rows

12 Deficit Strict Handstand push-ups

24 Ring Rows

9 Deficit Strict Handstand Push-ups

18 Ring Rows

6 Deficit Strict Handstand Push-ups

12 Ring Rows

3 Deficit Strict Handstand Push-ups

6 Ring Rows

1.19.2019

Saturday

Skills and Drills:

50 Strict C2B

50 Strict Ring Dip

Any order

For Time

Compare to 01.12.2018

BB CYCLING:

Hang Power Snatch

50% 1x3, 60% 1x3, 65% 1x2, 70% 3x2

Power Clean

50% 1x3, 60% 1x3, 65% 1x2, 70% 3x2

Jerk From Rack

60% 1x3, 79% 1x3, 75% 1x3, 80% 2x3

Strength:

CLean DL

5x3 @ 85%

WOD:

21 OHS (135/95)

800m Run

15 OHS

600m Run

9 OHS

400m Run

1.18.2019

Friday Skills and Drills: 8 min EMOM Even Min: ME Def HSPU (45's) Odd Min: ME T2B Compare to 01.11.2018

Strength: Snatch High Pull 95% 3x3

Front Squat 60% 1x3, 70% 1x3, 80% 1x3, 85% 1x3, 90% 1x2, 85% 1x3 Press 4x4

WOD: Tabata Hang Squat Clean (95/65) rest 3 min then, Bench press 21-18-15-12-9-6-3 reps (135/95) rest 60 seconds between sets.

1.16.2019

Wednesday

Skills and Drills:

8min EMOM

Even Min: 15 Burpee

Odd Min: ME MU

Compare to 01.09.2018

BB CYCLING:

Clean & Jerk

60% 1x2+2, 70% 1x2+2, 80% 1x2+1, 85% 1x2+1, 90% 1+1, 85% 1x2+1

Strength:

Clean High Pull on Riser

80% 4x3

WOD:

10min AMRAP

10 Deadlift (155/105)

12 Ring Dips

1.15.2018

Tuesday

Skills and Drills:

10-20-30

GHD

Hip Ext

For time

Compare to 01.08.2018

BB CYCLING:

Power Clean + power Jerk

50% 1x2+2, 60% 1x2+2, 65% 1x2+2, 70% 2x2+2

Strength:

Push Press

50% 1x3, 60% 1x3, 65% 1x3, 70% 3x3

WOD:

Five rounds for time of:

20m DB Single right Hand OH Walk (70/55)

20m DB Single left Hand OH Walk (70/55)

30 Wallball shots (20/14)

40m Kb/DB (one in each hand) Farmer carry (70/55) switch hands at halfway point

1.14.2019

Monday

Skills and Drills:

5 Attempts

ME UB HS WALK

50' Max

rest 1min

Compare to 01.07.2018

BB CYCLING:

Snatch

60% 1x2, 70% 1x2, 80% 1x2, 85% 1x2, 90% 1x1, 85% 1x2

Strength:

Back Squat

60% 1x3, 70% 1x3, 80% 1x2, 85% 2x2, 90% 2x1

2 stop Deficit Snatch DL( top of knee, mid thigh)

80% 4x3

WOD:

10min AMRAP

10 Front Squat (115/75)

10 Strict Pull Ups

1.10.2019

Thursday

Skills and Drills:

8 min EMOM

Even Min: ME Def HSPU (45's)

Odd Min: ME T2B

Compare to 01.04.2018

BB CYCLING:

Snatch High Pull + Snatch

60% 1x2+2, 70%1x2+1, 80% 1x2+1, 85% 1x2+1

Clean

60% 1x2, 70% 1x2, 75% 1x2, 80% 1x2, 85% 1x2, 90% 1x1, 85% 1x2

Strength:

Front Squat

60% 1x2, 70% 1x2, 80% 1x2, 85% 1x2, 80% 1x2

Bench Press

4x4 HAP

Clean High Pull on Riser

80% 4x2

WOD:

15min AMRAP

7 squat snatches (165/110)

14 strict ring dips

1.9.2019

Wednesday

Skills and Drills:

8min EMOM

Even Min: 12 Burpee

Odd Min: ME MU

Compare to 01.02.2018

BB CYCLING:

Power SNatch + OHS

50% 1x3+3, 60% 1x2+2, 65% 1x2+2, 70% 1x2+2

Strength:

Snatch High Pull on Riser

80% 1x3, 85% 1x2, 80% 2x3

Back Squat

60% 1x3, 70% 1x3, 80% 1x3, 85% 1x2, 80% 1x3

Seated DB Press (Alternating Arms while holding both DB)

4x4R + 4L

WOD:

Complete as many rounds as possible in 20 minutes of:

3 Wall climbs

10 Up-downs

5 Parallette pass-throughs (forward + back = 1)

10 Grasshoppers (right + left = 1)

1.8.2019

Tuesday

Skills and Drills:

10-20-30

GHD

Hip Ext

For time

Compare to 01.01.2018

BB CYCLING:

Power Clean + power Jerk

50% 1x3+3, 60% 1x2+2, 65% 1x2+2, 70% 1x2+2

WOD 1 or CLASS WOD

CrossFit Total 2

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 reps

 

WOD 2

5 Rds  

Every 2min Bike 20/16 Cal

Score is time ea. Rd. 

*This is not paced, all out then rest remainder of 2min. 

1.7.2019

Skills and Drills:

5 Attempts

ME UB HS WALK

50' Max

rest 1min

Compare to 12.31.2018

BB CYCLING:

Snatch

60% 1x2, 70% 1x2, 80% 1x2, 85% 1x2, 90% 1x1

Strength:

Front Squat

60% 1x3, 70% 1x3, 75% 1x3, 80% 1x3, 85% 1x2, 80% 1x3

WOD:

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds

of work followed by ten seconds of

rest. Perform 8 consecutive intervals of each movement.

Wall-ball (20/14)10 ft target. (Reps)

Sumo deadlift high-pull (75/55) (Reps)

Box Jump 20" box (Reps)

Push-press (75/55)(Reps)

Row (Calories)

1.5.2018

Saturday

Skills and Drills:

50 Strict C2B

50 Strict Ring Dip

Any order

For Time

BB CYCLING:

Power Clean + Power Jerk

50% 1x3+2, 60% 1x3+2, 65% 1x3+2, 70% 1x3+2, 65% 1x3+2

Hang Power Snatch + OHS

50% 1x1+3, 60% 1x1+3, 65% 1x1+3, 70% 2x1+3

Strength:

OH Lunge

4x3+3

WOD:

12-10-8-6-4-2

Partner DL

C2B

T2B

While one partner does T2b other does C2b

1.4.2019

Friday

Skills and Drills:

8 min EMOM

Even Min: ME Def HSPU (25/10)

Odd Min: ME T2B

Strength:


Clean High Pull on Riser

70% 1x4, 80% 3x3

Alternating Seated DB Press (while holding both DB)

4x4 (ea arm) HAP

F squat

60% 1x3, 70% 1x3, 80% 2x3, 85% 2x2

WOD:

21-15 and 9 rep rounds of:

Left-arm Kettlebell snatch, (53/35)

Right-arm Kettlebell snatch, (53/35)

Chest to Bar Pull-ups

1.3.2019

Thursday

Skills and Drills:

10-20-30

GHD

Hip Ext

For time

BB CYCLING:

C&J

60% 1x2+1, 70% 1x2+1, 75% 1x2+1, 80% 2x2+1

Strength:

BTN Push Press

50% 1x3, 60% 1x3, 65% 1x3, 70% 2x2

OH Lunge

4x3+3 HAP

WOD:

6 rounds for time:

21/15 Calorie Bike

12 Burpees

100m Farmer Carry (53/35)

1.2.2019

Wednesday

Skills and Drills:

8min EMOM

Even Min: 10 Burpee

Odd Min: ME MU

BB CYCLING:

Hang Power Snatch

50% 1x3, 60% 1x3, 65% 1x3, 70% 2x2

Strength:

Single leg good Morning

4x7

WOD:

12 minutes to complete:

Run 800m

Find Max deadlift

then,

12 minutes to complete:

Row 1,000m

Find Max bench press

then,

12 minutes to complete:

Bike 1 mile on echo bike

Find Max back squat

Score is time of Run,Row,Bike combined

and the total of all 3 lifts.

12.31.2018

Will be open at 9am I will be training from 10am-Noon. Tomorrows programming will be moved to Thursday.

Monday

Skills and Drills:

5 Attempts

ME UB HS WALK

50' Max

rest 1min

For Distance

BB CYCLING:

Snatch off blocks top of knee

50% 1x3, 60% 1x3, 70% 1x3, 80% 1x3, 85% 1x1

Strength:

B Squat

60% 1x4, 70% 1x4, 75% 2x4, 80% 2x3

Snatch High Pull

90% 4x3

WOD:

Reverse Tabata Everything :10 on :20 Off

Ski Erg

Row

Bike

Post lowest of Each

12.29.2018

Saturday

Skills and Drills:

3rds  UB

3 Strict Pullup

3 Pullup

3 C2B

ME BAR MU

Compare to 12.22.2018

BB CYCLING:

Snatch

60% 1x2, 70% 1x2, 75% 1x2, 80% 3x2

Hang Clean

60% 1x2, 70% 1x2, 75% 1x2, 80% 3x2

Jerk off Rack

60% 1x2, 70% 1x2, 80% 3x2

WOD:

Granite Games Training

Team WOD (3ppl)*

5 Rds

12 Cal Row

12 Burpee over Rower

12 DB Snatch (50/35)

*Relay Style: each person must complete 1 full round before next member can start.

12.28.2018

Friday

Skills and Drills:

240ft HS Walk

Compare to 12.21.2018

Strength:

Back Squat

60% 12, 70% 1x2, 80% 1x2, 85% 2x2

WOD:

20 min EMOM for load

Alternating Movements

1 rep Deadlift

2 rep Shoulder Press

2min Rest

1mile Run

Rest 5min

1 Mile Run

12.27.2018

Thursday

Skills and Drills:

180ft

Plank Walk

for time

Compare to 12.18.2018

BB CYCLING:

Power Clean

50% 1x2, 60% 1x2, 65% 1x2, 70% 2x2

Strength:

Clean DL

80% 1x3, 85% 1x3, 90% 2x2

DB Seated Press

4x6 HAP

WOD:

21-15-9

Power Clean (135/95)

Cal Bike

12.26.2018

I will be in early around 7am

Wednesday

Skills and Drills:

30 reps of each

Strict C2B

Strict Ring Dip

Deficit Strict HSPU (45's)

for time

Compare to 12.19.2018

Strength:

OHS

50% 1X4, 60% 1X4, 65% 1x3, 70% 2x3

F Squat

60% 1x3, 70% 1x3, 80% 2x2, 75% 1x2

Good Morning

3x8

WOD:

Two rounds of:

100 Double Unders

25 Left one legged squats

25 Right one legged squats

30 Box Jumps (24/20)