Monday 8.18.14

Warm-up:

5x 50ft Run Forward/50ft Run Backward
20 Squats
4x 50ft Run Forward/50ft Run Backward
15 Squats
3x 50ft Run Forward/50ft Run Backward
10 Squats
2x 50ft Run Forward/50ft Run Backward
5 Squats
1x 50ft Run Forward/50ft Run Backward

Strength:

1) Front Squat, 5×3 @80%
Warm-up with 2-3sets of 3-5reps

2) Power Clean Push-jerk Warm-up, 3×3

Conditioning:

12-9-6-3

Power Clean Push Jerk @ 70%
Box Jump, 30″/24″

Cool Down:

8x 20/10 Hollow Hold

8x 20/10 Arch Hold

Sunday 8.17.14

12pm: CrossFit Class

Warm-up:

5 Rounds

30sec Row / 30sec Rest

Start Damper at 0. Increase to 3 on the second round, 5 on the third, 7 on the fourth and 10 on the fifth.

Workout:

1min Max Rep Wall Climb
2min Max Rep V-up
3min Max Rep DB Snatch
4min Max Rep Slam Ball Toss, full squat required
5min Max Cal Row

5min Rest

5min Max Cal Row
4min Max Rep Slam Ball Toss, full squat required
3min Max Rep DB Snatch
2min Max Rep V-up
1min Max Rep Wall Climb

1pm: Open Gym

Saturday 8.16.14

9am: CrossFit Class

Warm-up:

Run, SS and back

Then:

5 Wall Squats
10 Jump Squats
5 Knee Jumps or Tuck Jumps

Then:

Power Clean and Push-press Warm-up, 3×3

Conditioning:

IWT’s

Part #1

3 Rounds

10 Power Cleans, 135#/95# (30sec time limit)
2x 30sec Burpee Lateral Jumps over the bar / 30sec Doubles or Tucks
2:00min Rest

Each round will be 4:30min long, if you finish the 10 Cleans before the 30sec is up you will have a brief recovery/transition time. If you don’t finish the 10reps, stop and go to the burpees.

-Then: 5min Rest including the 2:00min of last round from above, (so 16:30 total for part #1 and rest)-

Then Part #2:

3 Rounds

12 Push-press, 95#/65# (30sec time limit)
2x 30sec Step-up / 30sec Box Jump, 20″ or less
2:00min Rest

Each round will be 4:30min long, if you finish the 12 Push-press before the 30sec is up you will have a brief recovery/transition time. If you don’t finish the 12reps, stop and go to your box.

10am: PWR/STR

General Warm-up:
5min Easy Row, Ski or AD

Specific Warm-up:
2×5 Wall Squats
2×10 Squat
2×5 Goblet Squat
2×5 Tuck Jump
2×5 Knee Jump

Power:
1a) Clean High Pulls, 5×3
1b) Max Height Box Jump, 5×5

Then:
Work-up to a heavy Clean Rest 2-3min between efforts

Then:
5×3 Clean @75%-85%
Rest 2-3min between efforts

Strength:
Dead Lift
65%x5, 75%x5, 85%x5+

Friday 8.15.14

Workout #1

Ladder Drills

20min time limit. This will be considered your general warm-up for the day.

Then:

5 Wall Squats
50ft Knee Tuck/Lunge/Single Leg Dead Lift
Dead Lift Warm-up, 3×3

Workout #2

From CrossFit.com

5 Rounds

10 Dead Lifts, 225#/155#
20 Wall Balls, 20#/14#

20min Time Limit

Thursday 8.14.14

Warm-up:

40 Mt. Climbers, 2=1
4x 50ft Run Forward/50ft Run Backward
30 Mt. Climbers, 2=1
3x 50ft Run Forward/50ft Run Backward
20 Mt. Climbers, 2=1
2x 50ft Run Forward/50ft Run Backward
10 Mt. Climbers, 2=1
1x 50ft Run Forward/50ft Run Backward

Then:

Power Snatch Warm-up

Strength:

EMOM for 10min

3 Power Snatches @ 60%

Conditioning:

4 Rounds

45/15 Man Makers
45/15 Double Unders or Tuck Jumps
45/15 Ball Slams
45/15 Dead Hang from Pull-up Bar

Score will be total reps completed of Man Makers, Doubles and Ball Slams

Wednesday 8.13.14

Warm-up:

Coaches Choice

Workout:

From CrossFit.com

5 Rounds

500m Row
50 Squats
30 Arches (AKA Supermans)

Cool Down:

Off the Box KB RDL, 3×10 (slow and controlled)

Announcements