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)

12.24.2018

Monday Open 9am-Noon

Competitor Training After 9am Class

Skills and Drills:

4 Rds

50 DU

ME UB Muscle Up

Rest 1min

For Reps

Compare to 12.17.2018

BB CYCLING:

Snatch

50% 1x2, 60% 1x2, 70% 1x2, 80% 1x2, 85% 1x1, 90% 1x1

Strength:

Back Squat

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

WOD:

Like the song the “12 Days of Christmas,”

complete each exercise in ascending order

then work back down to 1, adding one

exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc

For Time

1 Sumo Deadlift High-Pull (95/65 lb)

2 Thrusters (95/65 lb)

3 Push Press (95/65 lb)

4 Power Cleans (95/65 lb)

5 Power Snatches (95/65 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Calorie on Bike

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

12.22.2018

Saturday

 

Skills and Drills:

Alternating Movements

Tabata 1

a. Hollow Hold 

b. Superman (Arch)

Tabata 2

a. Hollow Rock

b. Arch Rock

BB CYCLING:

Power Snatch

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

C&J

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

Strength:

Deficit Snatch High Pull (25#)

80% 4x3

Front Rack Lunge HAP

4x3+3

WOD:

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

DB Hang Power Clean (155/105) 50/35

S2OH

12.21.2018

Friday

Skills and Drills:

240ft HS Walk

For time

Compare to 12.14.2018

Strength:

BTN Push Press

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

Front Squat

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

Pause Clean DL (ground, 3 sec top of knee, 3 sec mid thigh)

70% 1x4, 80% 4x4

WOD:

Maggie

5 rounds for time of:

20 handstand push-ups

40 pull-ups

60 single-leg squats, alternating legs

12.19.2018

Wednesday

Skills and Drills:

30 reps of each

Strict C2B

Strict Ring Dip

Deficit Strict HSPU (45's)

for time

Compare to 12.12.2018

BB CYCLING:

Power Snatch

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

Strength:

2 stop Snatch DL

Complete by pulling 1in off ground and pause for 3 sec, then above knee (end of leg extension and beginning of scoop) a hold for 3 sec. Do not finish.

75% 2x3, 80% 3x3

Single Leg Good Morning

4x5 ea. leg

OHS

50% 1x4, 60% 1x3, 65% 1x3, 70% 1x3

WOD:

Complete as many rounds in 30 minutes as you can of:

Run 400 meters

10 L-Pull-ups

15 Hip Extension with (25/15) pound dumbbell

20 Sit-ups with (25/15) pound dumbbell

12.18.2018

Tuesday

Skills and Drills:

150ft

Plank Walk

for time

Compare to 12.11.2018

BB CYCLING:

Hang Power Clean

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

Strength:

Power Jerk

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

Weighted Hip Ext

4x8

WOD:

Granite Games

Event 1 & 2