Tuesday 7.1.14

Warm-up:

5min easy row

Then:

25 Push-up, slow and controlled
2×3 PVC Pass Through, slow and controlled
25 Ring Rows, single ring, slow and controlled

Strength:

Bench Press, work up to a 1RM
Using the rep sequence 5-5-5-3-1-1-1
No more then 3 heavy attempts
Spotters required for all heavy sets/attempts

Conditioning:

“Baseline” + “Inverted Baseline”

500m Row
40 Squats
30 Sit-ups
20 Hand Release Push-ups
10 Pull-ups, any style

5min Rest

10 Pull-ups, any style
20 Hand Release Push-ups
30 Sit-ups
40 Squats
500m Row

2 Scores for this. One score for “Baseline” then second score for the whole effort, including rest

Monday 6.30.14

Warm-up:

5 Indoor Laps

Then:

2×5 Wall Squats
2×10 Squat
2×5 Goblet Squat
100ft Lunge/Single Leg DL

Strength (Test Week):

1) Back Squat, work up to a 1RM using the rep sequence 5-3-1-1-1
Warm-up with 5×40%, 5×50%, 3×60%
No more then 3 heavy attempts
2 Spotters required for all heavy sets/attempts

2) Thruster warm-up, 3×3

Conditioning:

“Fran”

21-15-9
Thruster, 95#/65#
Pull-up

Cool Down:

150sec Hollow
150sec Arch

Sunday 6.29.14

12pm: CrossFit Class

Warm-up:

Coaches Choice

Workout #1:

AMRAP 15min

20 DB Snatches (10R/10L Any way)
15 Toes 2 Bar
Run, stop sign and back

Workout #2

3000m SkiErg Relay

2 Teams. Switch partners every 100m

1pm: Open Gym

Saturday 6.28.14

9am: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Tabata Intervals

8×20/10 Shuttle Sprints
8×20/10 Push-up
8×20/10 Squat
8×20/10 Pull-up
8×20/10 Row

1min Rest between stations, score is total reps and cals

10am: Power

Warm-up:

5min easy Airdyne
5min Foam Roll

Power:

1a) Power Clean + Push Jerk 5×3+1 (3 PC + 1PJ)

1b) Weighted Jump Squats 5×5, AHAP

2) Knees Jumps, 5×5

Thursday 6.27.14

Warm-up:

45/15 Tuck Jumps
45/15 Burpee
45/15 Jump Squats

Then:

2x(30sec Push-press/30sec Hold)
Weight: 5’s, 15# Bar, 10’s or 15’s nothing heavier.

2min Rest

2x(30sec Push-press/30sec Hold)
Weight: 5’s, 15# Bar, 10’s or 15’s nothing heavier.

Strength (Week 8, Deload)

1) Shoulder Press, 40%x5, 50%x5, 60%x5
Warm-up as needed with light weight, 1-2sets of 5reps

2) 2×3 Slow PVC Passthrough

3) OHS Warm-up, 3×3

Conditioning:

5 Rounds

10 OHS @ 30% of your 1RM
60sec Plank, rings or elbows
60sec Rest

You will be in charge of your 60sec of work and rest……..keep it honest.

Cool Down:

10min Foam Roll

Thursday 6.26.14

Warm-up:

1:00min Single Unders
1:00min Right Leg Singles
1:00min Left Leg Singles
1:00min Double Unders or DU practice

Then:

2×5 Wall Squats
2×10 Squat
100ft Backwards Lunge

Strength (Week 8, Deload)

1) Dead Lift, 40%x5, 50%x5, 60%x5
Warm-up as needed with light weight, 1-2sets of 5reps

2a) Off the Box RDL’s, 3×10
Start light, slight increase as you go through remaining sets

2b) Alternating Single Leg Dead Lifts, 3×10 (5 each leg)
To be done with a barbell and weights, start light and progress up.

Conditioning:

Prowler Push, 3x100ft
Increase weight for each set

Cool Down:

800m Run

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