2.20.2018

Tuesday

Gymnastic Skills and Drills:

HS WALK 5min or 6x30'For Distance

 

Strength:

Hip Extension 5x15 no weight

GHD Situp 5x10 no weight

 

BB CYCLING:

Power Clean + Push Jerk

10x1 @ 70% of 1RM

WOD

Four rounds for time of:

7 Muscle-ups

15 Deadlift (225/155)

30 steps of Walking Lunge

2.19.2018

< DELOAD WEEK >

We are prepping to go into a new phase.  This week is all about hitting 18.1 fresh, so please handle any lingering injuries and focus on mobilizing more after each day.

Monday

Gymnastic Skills and Drills:

BAR MU

Est ME UB PR

 

HSPU

Est ME UB PR

no resting on head

 

BB CYCLING:

Power Snatch

7x2

70% of 1RM

Rest as needed

 

Strength:

 Back Squat 5x5

All at 70% 1RM

 

Reverse Hyper  3x15

 

WOD

20min AMRAP

10 DB Hang Squat clean (50/35)

Run 400 Meters

15 ABMAT Sit-ups.

2.17.2018

Attention:

Competitors class on Saturday will be held in the Comp Room at 9am.  Were all going bouldering afterwards at 12pm.

Saturday

*Everyone in Comp Room Please

BB CYCLING:

10x1 Clean

rest as needed

Strength:

GH RAISE 4X10 ADD WT

Bench Press 4x8


WOD

Do 10am with class

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups


 

2.16.2018

 

Attention:

Competitors class on Saturday will be held in the Comp Room at 9am.  Were all going bouldering afterwards at 12pm.

 

Friday

Gymnastic Skills and Drills:

10x3 strict or weighted c2b( or 30 total reps).  Pronated only.

BB CYCLING:

3 Hang Snatch

5 Sets

rest 90 sec

Strength:

FS

5x3

rest as needed

WOD

21-15-9 reps of:

Sumo deadlift high-pull (95/65)

Overhead squat (95/65)

2.14.2018

Wednesday

Gymnastic Skills and Drills:

Reverse Flight Simulater 

7min cap

Strength

5min Dball hold above belly button

100/70

add 15sec ea. drop

Weigthted Ring Dip10x3

WOD

Partner WOD:

Five Rounds for time of:

While one partner completes:

50 FT DB Single Hand OH walking lunge (50/35)

Switch hands at 25' mark

15 Burpees

Other partner completes:

400m run

2.13.2018

Tuesday

Gymnastic Skills and Drills:

HS WALK 4min or 6x30'For Distance

Strength:

Hip Extension 4x25 Add wt

GHD Situp 4x25 Add wt

BB CYCLING:

3 Power Clean + 1 jerk +2 Power Clean + 1 Jerk

5 Rds

rest 90

WOD

20min to complete:

Deadlift 3-3-3-3-3 reps

Complete as many Strict C2B pull-ups in 20 minutes as you can.

Subtract number of sets from pull-up total for score.

2.12.2018

Gymnastic Skills and Drills:

Ring MU12-9-6 or 9-6-3Open Standard

Kipping HSPU24-18-12 or 21-15-9ub

BB CYCLING:

Hang Snatch

5x3 Rest as needed

Strength:

Back Squat

5x5

rest 1min!!!

Reverse Hyper 3x15

WOD

CrossFit Open 11.1

30 Double Unders

15 Snatch (75/55)

2.10.2018

Saturday

BB CYCLING:

10x1 C& J  

Drop Every Time

rest as needed

Strength:

 GH RAISE 4X10 ADD WT

30'  OH Yoke 10min EMOM

110% of Snatch

WOD

10 min Clock

12 Burpee  Odd Minute

20 Wall Ball  Even Minute

2.9.2018

Friday

Gymnastic Skills and Drills:

15-12-9-6

T2B

hspu

BB CYCLING:

3 Snatch DL + 2 Power Snatch + 1 Snatch

5 Sets

rest 90 sec

Strength:

FS

5x4

rest as needed

WOD:


20 min running clock complete:

Four Rounds of Tabata:

Push press (65/50)

In remaining 4 minutes complete:

as many reps as you can in 20 sec on,

10 sec rest of: Alternating

Double Unders

GHD Sit ups  holding 25/15 lbs.

Make sure the weight stays close

to your chest and just under the chin.

2.7.2018

Wednesday

Gymnastic Skills and Drills:

  • Bar MU

4 ME UB Set

Rest 1min

7 rep max ea set

  • Reverse flight simulater

6 min cap

50-45-40 etc

Strength

  • 8 Min EMOM     

DB Farmer carry Lunge 85/60

  • DB Bench Press 4x12 Climbing

WOD

For Time

10 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

20 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

30 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

40 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

50 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

Time Cap: 20 minutes

Athlete must alternate hands for

each dumbbell snatch and face

the box for the Burpee Box Jump Overs.

2.6.2018

Tuesday

Strength:

Hip Extension 4x25 Add wt

GHD Situp 4x25 Add wt or speed

BB CYCLING:

5-4-3-2-1-1-1-1-1

split jerk

rest as needed

WOD:

Hang Clean

5 min to est. 10RM

5 min to est. 7RM

5 min to est. 5RM

5 min to est. 3RM

then in as few sets as possible and with the last (3RM) load:

10 reps, rest 2min

7 reps, rest 2min

5 reps, rest 2min

3 reps. rest 2min

WOD 2

TABATA CAL ON BIKE

 

2.3.2018

Saturday

BB CYCLING:

7x2 C& J

Drop Every Time

rest as needed

Strength:

GH RAISE  4X10  ADD WT

30' OH Yoke

10min EMOM

Weight: Snatch Max

WOD:


9 MU

6x 3 Dball Clean + 30' Carry (100/70)

6 MU

4x 3 Dball Clean + 30' Carry

3 MU

2x 3 Dball Clean + 30' Carry

2.2.2018

Friday

Gymnastic Skills and Drills:

21-15-9

T2B

C2B

BB CYCLING:

3 Snatch DL + 2 Power Snatch + 1 Snatch

5 Sets

rest 90 sec

Strength:

WOD 1

Flight Simulater

for Time

WOD 2

20 FS135/105

20 FS155 /115

20 FS185/ 125

No Racks

For Time