12.11.2017

Gymnastic Skills and Drills:

4 ME SetsRING MURest 1min

BB CYCLING:

1 Full Snatchrest 90 sec

8 RoundsClimbing

Strength:

Back Squat7x285% or higher

Reverse Hyper3x15

WOD:

30-25-20-15-10 reps of:

Medicine ball clean (20/14)

Ring Row

Ring Row is hanging directly

under rings with shoulders no

more than 3 inches from ground

at full extension.

12.9.2017

 

                                      "The best ability, of an athlete, is availability."

                                                                          -Tony Dungy

    You cannot workout to your full potential if you're hurt or  your CNS is in the toilet. The quote represents my mind set on our programming.  My goal is that the volume does not negatively effect the next day or week of training. But rather riding the line of optimal adaptation. Volume will be a factor of our programming but, in this phase of our season 100% effort on strength and the Metcon is the goal here.

-Coach Ryan

P.S. Quit skipping GH Raises and Reverse Hypers!

 

Saturday

BB CYCLING:

C&J 1RM

Strength:

Bench 4x8

GH Raise 4x10

WOD:

For Time:

Teams of 2:

200m Run Together

20/14 Calorie Row Each (Performed at same time)

40 Front Squats *- Split up however

*Rd 1-95/65

Rd 2-115/80

Rd 3-135/95

Rd 4-155/105

Rd 5-185/135

12.8.2017

"YOU DON'T NEED HARDER WORKOUTS, YOU NEED TO GO HARDER IN YOUR WORKOUTS"

-TOMMY HACKENBROOK

Your #1 goal in your training should be hitting the METCON at 100%.  If there is anything that should be top priority, it is the METCON.  Intensity is the key!

-Coach Ryan

FRIDAY

Gymnastic Skills and Drills:

200' HS Walk   7min Max

BB CYCLING:

Power Snatch Climbing

15min EMOM @ 80% 1RM Power Snatch or heavier 

Strength:

Back Extension 4x12 Add wt

GHD-  4x12 Add wt

WOD:

20 min AMRAP

5 Chest to bar Pull-ups

10 Ring Dips

15 Overhead squat (95/65)

12.5.2017

Tuesday

Gymnastic Skills and Drills:

Def Strict HSPU30 Reps

Strength:

100 Oblique Raise53/4450 each side

BB CYCLING:

1 Clean + 2 JerkRest 90sec7 Rds

Climbing

WOD:

"DT"

Five rounds for time of:

Deadlift, 12 reps 155/105

Hang power clean, 9 reps 155/105

Push jerk, 6 reps 155/105

12.4.17

12.04.17

MONDAY

Gymnastic Skills and Drills:

4 ME SetsBAR MURest 1min

 

BB CYCLING:

2 Pos SnatchAbove Knee/ 1in off floorrest 90 sec

8 RoundsClimbing

 

Strength:

Back Squat9x190% or higher

Reverse Hyper3x15

 

WOD:

Tabata "Bottom to Bottom" Squat

Run 1 mile

Clock starts for run on rising from

last squat.

11.29.17

Gymnastic Skills and Drills:

5 Peg Board no feet 1min Rest

 

Strength:

DL

15min to EST 2RM for the day

 

WOD:

6 min Amrap

10 Deadlifts (315/205)

30 GHD situps

1 min Rest

6min Amrap

15 Burpees

75 Double Unders

11.28.17

 

Gymnastic Skills and Drills:

4 ME SetsMURest 1min

 

BB CYCLING:

2 Clean + JerkRest 90sec7 Rds

Climbing

 

WOD:

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

11.27.17

BB CYCLING:

2 Pos Pause Snatch1in & Above KneeEvery 90 sec

8 RoundsClimbing

 

Strength:

Back Squat7x285% or higher

Reverse Hyper3x15

 

WOD:

"Filthy Fifty"

For time:

50 Box jump, 24/20 inch box

50 Jumping pull-ups

50 Kettlebell swings, 35/26

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45/35 barbell

50 Back extensions

50 Wall ball shots, 20/14

50 Burpees

50 Double unders

11.25.17

BB CYCLING:

Hang C&J1RM

 

Strength:

Bench4x8Heaveir than lw

GH Raise4x10

F SquatEvery 1:30 for 7 rds2 reps @ 85%

 

WOD:

Three rounds for time of:

30 Kettlebell swings, 1.5 pood

25 Wall ball shots, 20 pound ball

20 Pull-ups

11.24.17

Gymnastic Skills and Drills:

Def Strict HSPU30 Reps

 

BB CYCLING:

Hang SNatch

10x1 @ 80%rest 1min

 

Strength:

Resting 60 seconds between sets:

Deadlift 2-2-2-2-2-2-2-2-2-2

 

WOD:

2 Team Relay

4 Rounds

100m Sled Sprint(45/25)

11.22.17

Gymnastic Skills and Drills:

Weighted Ring Dip

4x8HAP

 

Strength:

Front Rack Sled pull

Dball 70/50

Sled @ BW or heavier

200m

 

WOD:

21-18-15-12-9 rep rounds of:

115 pound Power snatch

Wallball shots, 20 pound ball

T2B

 

 

11.21.17

Gymnastic Skills and Drills:

5 Peg Boardrest 1minScale Height if needed

Scale

30 peg board pullup

 

Strength:

1a. GHD Situp4x10Add at

1a. Back Ext4x10add wt

 

BB CYCLING:

CrossFit Total 2

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Clean is from the ground,

power or squat.

 

WOD:

5 Rds

500m Row

Rest 1:1

11.20.17

Gymnastic Skills and Drills:

10 Dragon Flys6sec Decent

 

BB CYCLING:

Pause(1in off floor) Snatch

Climbing

10min EMOM2 sec pause

 

Strength:

Safety Squat BAr7x280% or higher

Reverse Hyper3x15

 

WOD:

Three rounds for time of:

10 Muscle-ups

10 Forward Rolls

20 One legged squats, alternating

Handstand walk 60ft

11.18.17

BB CYCLING:

Hang Snatch 1RM

Thruster 1RM

 

Strength:

GH Raise 4x10

 

WOD:

Teams of 2

30-20-10 DB Snatch 55/40

10 Burpee Box Jump Over

Person 1 does 30 DB & 10 Burp

then, person 2 does 30 DB & 10 Burp etc...

Buyout

300 DU anyway

11.17.17

Gymnastic Skills and Drills:

DEf HSPU30 repsStrict

BB CYCLING:

1 Power Clean + JerkClimbing

15min EMOM

Strength:

Bench4x8

WOD:

Five rounds for time of:

Row 500 meters

7 Thrusters w/ axle bar (135/95)

11.15.17

Gymnastic Skills and Drills:

30 Weighted Supinated PU

 

WOD:

"Thompson"

10 rounds for time of:

15 ft Rope Climb, 1 ascent

29 Back Squat (95/65)

30ft barbells Farmer carry (135/95)

11.14.17

BB CYCLING:

1 Hang Clean + 1 Clean + jerk

7 setsClimbing

 

Gymnastic Skills and Drills:

1a. GHD Situp4x10Add wt.

1a. Back Ext4x10add wt

 

Strength:

DB Bench4x12

 

WOD:

"Diane"

21-15-9 reps of:

Deadlift (225/155)

Handstand push-ups

11.13.17

Gymnastic Skills and Drills:

4XME T2BRest 1min

strict if you can do more than 20 ub

 

BB CYCLING:

1 Pause(Knee) Snatch

Every 90sec

Climbing7 Rds

 

Strength:

OH SquatEst. 1rm

Reverse Hyper3x15

 

WOD:

"Helen"

Three rounds for time:

Run 400 meters

21 Kettlebell Swings (53/35)

12 Pull-ups