8.17.2018

Friday

Skills and Drills:

TABATA:

Hold top of Ring Dip

Hold bottom of Ring Dip

Odd rounds hold top, even rounds hold bottom until you complete 8 intervals of 20 seconds of work and 10 seconds of rest.

BB CYCLING:

Snatch

4x1 @ 80% of LW Best

C&J

4x1 @ 80% of LW Best

Strength:

9x2 @ 80%

Saftey Squat

WOD:

21-15-9 reps for time of:

Two handed Dumbbell Clean & Jerk (50/35)

Dumbbell Snatch (Alternate Hands Every Rep)

8.15.2018

Wednesday

Skills and Drills:

8 min Amrap

hs walk plate pyramid

setup: w/ 25#+ 10# plates. 1,2,3,2,1

modify w 10s

BB CYCLING:

Power Snatch

4x1 @ 70% LW best

 

Strength:

Back Squat

2x1 @ 80%

GH raise

4x12 weighted

WOD:

5X800M

REST 3MIN

8.14.2018

Tuesday

Skills and Drills:

5 mins to find ME UB Set of:

Triple Unders

5 min to find ME UB set of:

Double Unders

 

BB CYCLING:

Clean

5x1 @ 80% of lw

jerk

5x2 @ 80% of lw

Strength:

Ghd Situp

50 for time

 

Bench

Est Max for day

then, 4x1 @ 85%

 

WOD:

20min EMOM complete:

10 Thrusters (95/65)

8.13.2018

Monday

Skills and Drills:

TABATA Push Up

Rest 2 min

TABATA Hollow Rock

BB CYCLING:

Snatch

4x1 @ 80%

of LW Best

Strength:

Front squat

5x4@75%

WOD:

"strict Nate"

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

2 strict Muscle-ups

4 strict Handstand Push-ups

8 Kettlebell swings (70/53)

8.11.2018

Saturday

Skills and Drills:

10-8-6-4-2:

Ring Handstand Push Up

Toes to Bar from L Hang

BB CYCLING:

Pause Snatch (below knee)

5x1 @ 80%

Pause Clean & jerk (below knee)

5x1 @ 80%

Strength:

banded dl

5x2

70% bar/ 30% band

WOD:

DT

5rds

12 Dl (155/105)

9 Hang clean

6 push jerk

8.10.2018

Friday

Skills and Drills:

For 8 minutes, alternate between:

Slide to Hollow for 15 meters

Hip Shoots for 15 meters

BB CYCLING:

Power clean

Max for Day

4x1 @ 85% of above

Strength:

Back safety Squat

7x3 @ 75%

Reverse Hyper

3x20

 

WOD:

Three rounds for time of:

100 Double-unders

25 Wallballs (20/14)

8.8.2018

Wednesday

Skills and Drills:

Amrap 8min

HS walk figure 8

set 2 cones 15ft apart

BB CYCLING:

Hang Snatch

7x1 @ 80% (of 1rm from floor)

Strength:

Pause Front Squat

6x3 @ 75%

Gh Raise 4x10 weighted

Bench 8x1 @ 90%

WOD:

10 Pull-ups

10 Two arm dumbell swings

10 Pull-ups

10 Right arm push-presses

10 Pull-ups

10 Left arm push-presses

10 Pull-ups

10 Right arm snatches

10 Pull-ups

10 Left arm snatches

10 Pull-ups

8.7.2018

Tuesday

Skills and Drills:

8min amrap

peg board

BB CYCLING:

Clean

Max for Day

then,

85% of above

4x1

Jerk from blocks

Max for Day

then,

85% of above

4x1

Strength:

UB Ghd Situp 40-30-20-10

Hip Extension

5x8 (w/ barbell)

Bench 8x1 @ 90%

WOD:

20min Emom or until failure

20/15 cal rom

15 burpees

8.6.2018

Monday

Skills and Drills:

10-8-6-4-2:

Ring Row

One Arm Push Up Right Arm

One Arm Push Up Left Arm

See: One-Arm Push Up Progression

BB CYCLING:

Snatch

Max for Day

then,

85% of above

6x1

Strength:

Pause Back Squat

6x3 @ 75%

Reverse Hyper

3x20

WOD:

"Elizabeth"

21-15-9 reps for time of:

Squat Clean (135/95)

Ring DIps

8.4.2018

Saturday

Skills and Drills:

8 minutes:

3 Pull Overs

5 Blocking Movement for Quality Burpees (Towel between front of feet) see below. 

BB Cycling

Pause Snatch (1in off floor)

5x1 @ 80%

Jerk off blocks

Est max for day

Then, 

4x1 @85% 

WOD 1

"Isabel"

30 Snatch (135/95)

for time

rest 2min

WOD 2

150 ft HS Walk 10 ft sections

for time

8.3.2018

REMINDER: Saturday Competitiers Class @ 8am in Raider Room

Friday

Skills and Drills:

2 Rounds

5 Push Ups

Hold top of last Push Up 20 seconds

10 Push Ups

Hold top of last Push Up 20 seconds

15 Push Ups

BB CYCLING:

Power clean

Max for Day

4x1 @ 85% of above

Strength:

Back saftey Squat

6x4 @ 70%

Reverse Hyper

3x20

WOD:

7 Rounds

1 Legless Rope Climb

1 Stone Clean @ BW

10 GHD Situps

100ft Prowler Push @ BW

8.1.2018

Wednesday

Skills and Drills:

8min amrap

HS walk up and down Ramp (Don't Fall)

 

BB CYCLING:

Hang Snatch

7x1 @ 80% (of 1rm from ground)

Strength:

Pause Front Squat

6x4 @ 70%

GH Raise

4x8 weighted

Reverse Hyper

3x15

WOD

"Chelsea"

EMOM in 30 minutes

5 Pull-Ups

10 Push-Ups

15 Air Squats

7.31.2018

Tuesday

Skills and Drills:

5 ROUNDS:

Hold One Arm Handstand on Right Arm for 15 seconds

Hold One Arm Handstand on Left Arm for 15 seconds

15 V-Up

BB CYCLING:

C & J

Max for Day

then,

85% of above

4x1

Strength:

ghd situp

2x ME Set UB

Hip Extension

5x8 add wt (barbell)

Bench 7x2 @ 85%

 

James Fitzgereld the 1st CrossFit Games Champion showing us the stimulus of "Helen".  

WOD

"Helen"

Three rounds for time:

Run 400 meters

21 Kettlebell Swings (53/35)

12 Pull-ups

7.30.2018

Skills and Drills:

1 rep max Weighted Pistol  each leg

1 rep max Weighted Push Up

1 rep max Weighted Bar Pull Up  with Underhand Grip

 

BB CYCLING:

Snatch

Max for Day

then,

85% of above

6x1

Strength:

Pause Back Squat

6x4 @ 70%

Reverse Hyper

3x20

WOD:

8min AMRAP 

8 c&j (135/95) 

150m run

7.28.2018

Saturday

Skills and Drills:

Plank walk 100m for time

BB CYCLING:

Pause Snatch (1in)

6x1 70% of LW Best

Pause Clean (1in)

6x1 70% LW Best

Strength:

Banded DL

6x2

60%/30%

WOD 1 :

400m Farmer Carry (70/53)

WOD 2

Team Relay

20/15 Cal Bike

10 Burpee Box Jump over

5 50' Shuttle Sprint

7.27.2018

Friday

Skills and Drills:

10 to 1:

Ring Row

Push Up

Make tempo for each movement 2 seconds up, hold 1 second, 2 seconds down, hold 1 second.

Strength

Saftey squat Bar

 

9x2 @75%

 

WOD:

40 minutes to complete:

1 mile Run

Push Jerk

2-2-2-2-2-2-2-2-2-2

1 mile Run

7.25.2018

Wednesday

Skills and Drills:

8 min Amrap

hs walk plate pyramid

setup: w/ 25# plates. 1,2,3,2,1

Modify w 10s

 

Strength:

Back Squat

2x1 @ 80%

GH raise

4x12

WOD:

Partner WOD

100 Chest to Bar Pull-ups

100 Kettlebell swings (70/53)

300 Double-unders

100 Overhead squats (95/65)

7.24.2018

Tuesday

Skills and Drills:

8min Amrap

Peg board

 

Strength:

Ghd Situp

27-24-21-18-15 for time

Hip Extension

5x10 w/ barbell

Bench

6x3@80%

 

WOD:

For time:

21 Deadlift (225/155)

50 Squats

21 Push Press (135/95)

15 Deadlift (225/155)

50 Squats

15 Push Press (135/95)

9 Deadlift (225/155)

50 Squats

9 Push Press (135/95)

7.23.2018

DELOAD WEEK

If you are following the programming correctly you will be needing this.  Also with less load add more intensity to wods if possible :).  If you feel that you do not need a de-load week then let me know and we will assess the prior two weeks of training together.  Or add in what you missed from the previous two weeks. Happy DeLoad!

Monday

Skills and Drills:

Perform 5 sets of 5 reps of Weighted Dips

Increase weight each set

Strength

Front Squat

2x1 @80%

 

WOD:

For time:

800m

21 Thrusters (75/55)

21 L-Pull-ups