50 situps
45 KB Taters - 53/35 lbs
40 steps OH Lunge - 45/25 lbs
35 box Jump overs - 24/20
30/20 Plyo Push-ups
*Every 3:00 Run 200 meters
Friday 1-30-15
Skill & Strength:
DB Rows
3 x 8-10 each side
Windmills
3 x 10-15 each side
SL (Single Leg) Deadlift
4 x 8-10 each side
Conditioning:
5 Rounds...
5 Inchworms
10 Plyo Lunge
15 Calroies Row
20 Situps
Endurance:
Run, Row, Bike, Swim
2:00 ON, 1:00 OFF
3:00 ON, 1:00 OFF
4:00 ON, 1:00 OFF
5:00 ON.
max distance
Olympic Lifting Technique:
5-7 sets...
Hang Sntach + OHS
5-7 sets...
High Hang Squat Snatch
Thursday 1-29-15
Skill & Strength:
Single Arm (SA) Press
*from the lunge position, press with same side as the kneeling leg
4 x 5 reps each side (use DB or KB)
Single Leg (SL) Deadlift
4 x 8 reps each leg
*hold DBs or KBs at side
Conditioning:
For time...
Run 800 meters
70 situps
60 swings - 53/35 lbs
50 Wall Ball
40 calories rowing
30 OHS - 95/65 lbs
20 Burpees
10 hang cluster - 95/65 lbs
Endurance:
Rest Day
Olympic Lifting Technique:
3 position Pause Snatch Deadlift
5 x 3 reps w/ 2 second pause in each position (Just off floor, hang, and power)
Romanian Deadlifts
4 x 8 reps
Wednesday 1-28-15
Skill & Strength:
Floor Wipers
3 x 8-10 each side
Coosak Squats
4 x 8-10 each side
Conditioning:
"Weakness Wednesday"
Emom: 20 minutes
Goat 1: (barbell or KB movement)
Goat 2: (gymnastic or body weight movement)
Endurance:
3 rounds...
Run 400 meters
Row 500 meters
Olympic Lifting Technique:
Rest Day
Tuesday 1-27-15
Skill & Strength:
6 sets...
20 sec hold Hollow Rocks
-rest 10 sec-
30 sec hold Superman
Then,
Back Squats
10 @ 50%
10 @ 60%
10 @ 65%
8 @ 75%
6 @ 80%
Conditioning:
3 rounds...
Run 400
12 snatches - 115/85 lbs
21 toes-2-bar
Endurance:
Rest Day
Olympic lifting technique:
Bent-over-rows
4 x 10 reps
Hip Thrusts
4 x 8 reps
Monday 1-26-15
Skill & Strength:
Pullups
8 Rounds of 20 seconds - max reps; 20 sec rest
Step-ups
4 x 8-10 reps each side
Conditioning:
5 Rounds...
100 Single Jump Ropes
21 Swings - 53/35 lbs
12 Burpees
Endurance:
Run, Row, Bike, Swim
5 Rounds...
3:00 ON, 1:00 OFF
Max Distance
Olympic Lifting Technique:
Snatch Balance
5 x 3 reps
Jerks
7 x 2 reps
Saturday 1-24-15
Friday 1-23-15
Skill & Strength:
Toes-2-Bar
5 x 20 sec ON - max reps, 40 sec OFF
Single Leg Deadlift
4 x 8-10 each leg
Conditioning:
4 Rounds...
100 Single Jump Ropes
20 Swings - 53/35 lbs
15 Hang Squat Cleans - 95/65 lbs
10 Pushups (hand release at the bottom)
Endurance:
Run, Swim, Bike, Row
2 Rounds...
1 min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
1 min ON.
Olympic Lifting Technique:
EMOM: 10 minutes
1 Hang Snatch + 1 OHS
EMOM: 10 minutes
1 Power Clean + 1 Jerk
Thursday 1-22-15
Skill & Strength:
Single Arm (SA) Press
*from the lunge position, press with same side as the kneeling leg
4 x 5 reps each side (use DB or KB)
Single Leg (SL) Deadlift
4 x 8 reps each leg
*hold DBs or KBs at side
Conditioning:
5 Rounds...
Run 200 meters
8 Toes-2-Bar
10 Thrusters - 95/65 lbs
12 Box Jumps
Endurance:
Rest Day
Olympic Lifting Technique:
3 position Pause Snatch Deadlift
5 x 3 reps w/ 2 second pause in each position (Just off floor, hang, and power)
Romanian Deadlifts
4 x 8 reps
Wednesday 1-21-15
Skill & Strength:
Floor Wipers
3 x 8-10 each side
Coosak Squats
4 x 8-10 each side
Conditioning:
"Weakness Wednesday"
Emom: 20 minutes
Goat 1: (barbell or KB movement)
Goat 2: (gymnastic or body weight movement)
Endurance:
3 rounds...
Run 400 meters
Row 500 meters
Olympic Lifting Technique:
Rest Day
Tuesday 1-20-15
Skill & Strength:
Side Plank
2 x max time (alternate sides)
Dragon Flags
2 x max hold
Back Squats
2 x 5 reps @ 70%
2 x 3 reps @ 80%
3 x 1 rep @ 90%
Conditioning:
5 rounds...
Run 200 meters
21 wall ball
12 OHS
Row 250 meters
Endurance:
Rest Day
Olympic lifting technique:
Bent-over-rows
5 x 3 reps @ 85% 1RM of clean
Romanian Deadlift
3 x 10 reps (light w/ perfect form)
Monday 1-19-15
Skill & Strength:
Strict Pullups
3 x max reps (2:00 recovery)
Weighted Step-ups
4 x 8-10 each side
Conditioning:
3 x 5:00 ON, 1:00 OFF
3 Hang Squat Cleans
6 Thrusters
9 Shoulders-2-OH
12 Box Jumps
*accumulate as many rounds as possible
Endurance:
Swim, Bike, Run, Row
5:00 ON, 2:00 OFF
6:00 ON, 2:00 OFF
7:00 ON.
Olympic Lifting:
Snatch Balance
5 x 3 reps (stay light and keep perfect form)
Jerk
6 x 2 reps (keep weight light enough to ensure perfect form)
Saturday 1-17-15
Skill & Strength:
Rest Day
Conditioning:
8 Rounds for time...(30 min cap)
Run 200 meters
25 Situps
5 Power Cleans - 135/95 lbs
10 Plyo Lunges (5R/5L)
5 Hang Squat Cleans - 135/95 lbs
15 Wall Ball
Endurance:
Rest Day
Olympic Lifting:
Rest Day
Friday 1-16-15
Skill & Strength:
Windmills
3 x 10-12 each side
Single Leg Stepups
4 x 8-10 each side
Conditioning:
3 rounds...
5 Handstand Pushups
10 pistols (1legged Squats - 5R/5L)
15 pull-ups
12 Deadlifts - 155/105 lbs
9 Hang Power Clean - 155/105 lbs
6 Shoukder-2-OH - 155/105 lbs
Endurance:
Run, Row, Bike, Swim
4-6 round...
3:00 ON, 1:00 OFF
Olympic lifting:
7 sets of...
1 Hang Power Snatch + 1 Hang Squat Snatch
7 sets of...
1 high hang clean + 1 mid thigh clean + 1 hang clean
Thursday 1-15-14
Skill & Strength:
Single Arm (SA) Press
3 x 8-10 each side
Single Leg (SL) Deadlift
3 x 8-10 each side
Conditioning:
5 Rounds...
Run 200 meters
15 Swings - 70/53 lbs
10 Plyo Lunge
5 Burpees
Endurance:
Rest Day
Olympic lifting:
3 position Pause Snatch Deadlift
5 x 3 reps w/ 2 second pause in each position (Just off floor, hang, and power)
Weighted Hip Bridges
5 x 5 reps
Wednesday 1-14-15
Skill & Strength:
Floor Wipers
3 x 10-12 reps
Deadlifts
5 reps @ 60% 1RM
2 x 3 reps @ 70% 1RM
3 x 2 reps @ 80% 1RM
Conditioning:
"Wednesday weakness"
EMOM: 10-20 minutes
Odd: Goat A (think strength: a barbell or KB movement)
Even Goat B (think gymastics: ie: pullups, pistols, HSPU, etc)
Endurance:
Row 1000
Bike or Airdyne: 7 min - max distance or caloies
Run 1 mile
Olympic Lifting:
Rest Day
Tuesday 1-13-15
Skill & Strength:
Back Squats
2 x 5 reps @ 70%
2 x 3 reps @ 80%
2 x 1 rep @ 90%
Side Plank
2 x max time (alternate - minimum rest)
Conditioning:
Run 400 or Bike 800 or Row 500 meters
21 wall ball
12 hang power snatch - 95/65 lbs
Endurance:
Rest Day
Olympic Lifting:
Press (from the bottom of a jerk)
4 x 4 reps
Bent-over-row
3 x 8-10 reps
Monday 1-12-15
Skill & Strength:
Strict Pullups w/ 1 sec pause at the top
3 x max reps (2:00 rest)
Back Squats
5 reps @ 70% 1RM
2 x 3 reps @ 80% 1RM
3 x 2 reps @ 90% 1RM
Conditioning:
5 Rounds...
5 Strict Handstand Pushups (Substitute is decline pushups - feet on bench/box, hands on the floor)
10 Hang Squat Clean - 95/65 lbs
15 Toes-2-Bar
20 Swings - 53/35 lbs
25 GHD Situps
Endurance:
8-10 sets...
90 sec ON, 30 sec OFF
Olympic lifting: Finish
Snatch
Build to a heavy single
High Hang Snatch
5 x 3 reps
Jerk
Build to a heavy single
Saturday 1-10-15
Skill & Strength:
every minute on the minute (EMOM): 12 minutes
2 Front Squats
(increase weight if possible each set)
Conditioning:
4 Rounds (20 min cap)
7 each KB Clean and Jerk + Lunge - 45/25 lbs
14 Box Jump Overs
21 Squat Jumps - 45/35 lbs
1 set Max Reps - pullups
Endurance:
Rest Day
Friday 1-9-15
Skill & Strength:
Handstand Practice (Walks, Holds, or Pushups)
3 x max effort (2:00 recovery)
Single Leg Step-ups
4 x 8-10 each side (weight either in rack position or on shoulders)
Conditioning:
4 Rounds...
15 Box Jumps
5 Muslce-ups (substitute is 8 Ring Dips
8 Hang Power Clean + OH - 115/85 lbs
Endurance:
Pick a mode - Swim, Bike, Run, or Row
3-4 Rounds...
1 min ON, 30 sec OFF
2 min ON, 45 sec OFF
3 min ON, 1 min OFF
Thursday 1-8-15
Skill & Strength:
Single Arm (SA) Press w/ KB
5 x 5 reps (Bottoms up, so the bottom of the KB should be pointed at the ceiling the whole time)
Single Leg (SL) Deadlifts w/ KBs
3 x 10 each leg
Side Plank
2 x max time (alternate side)
Conditioning:
3-4 Rounds...
10 Dbl KB Clean and Jerks - 35s/18s
20 steps Lunges w/ KBs at side
30 Rope Slams (if no ropes are available, substitute is 30' Bear Crawl)
400 meter Run
Endurance:
Rest Day and Mobilize
Wednesday 1-7-15
Skill & Strength:
Floor wipers
3 x 12-15 reps
Deadlifts
5 reps @ 60% 1RM
2 x 3 reps @ 70% 1RM
3 x 2 reps @ 80% 1RM
Conditioning:
2 x 5:00 ON, 1:00 OFF
Row 50 Calories
35 Situps
20 Steps Lunges
Endurance:
4 Rounds of...
3:00 Airdyne or Bike
2:00 Run - max distance
Tuesday 1-6-15
Skill & Strength:
"T" Rotations Pushups
3 x 10-20 reps
Weighted Lunges
4 x 10-12 steps each leg (use DBs)
Conditioning:
7 Rounds...
7 Push Press - 115/85 lbs
7 Front Squats - 115/85 lbs
7 Hang Power Cleans - 115/85 lbs
7 Burpees
Endurance:
Rest Day or Mobilize
Monday 1-5-15
Skill & Strength:
Back Squats
5 x 5 reps (build up in weight to find a 5 Rep Max)
Pullups
3 x Max reps (2:00 recovery)
Conditioning:
4 Rounds...
Run 400 meters
15 DB Thrusters - 30/20 lbs
12 Toes-2-Bar (15 Pike Situps is the modification)
Endurance:
Pick One:
Run, Bike, Swim, Row
10 sets of...
90 sec ON, 30 sec OFF - max distance
Sunday 1-4-15
Rest Day
or
Active Recovery:
Run, Ride, Swim, Stretch, Hike, Surf...just play and have fun.
Saturday 1-3-15
Via Desert Crossfit...
2 cycles:
Station 1
AMRAP: 3:00
Calories (Row)
Station 2
AMRAP: 3:00
7 Hang Squat Cleans - 135/95 lbs
15 Box Jumps
Station 3
AMRAP: 3:00
15 Wall Ball
15 Knees-2-Elbow
Friday 1-2-15
Knees-2-elbow
3 x max reps (2:00 recovery)
Weighted Stepups
3 x 10-12 each leg
Conditioning:
3:00 ON, 1:00 OFF
5 rounds...
12 thrusters - 95/65 lbs
6 Burpees
12 Steps OH Lunges - 45/25 lbs
Endurance:
Run
5:00 ON, 2:00 OFF
6:00 ON, 3:00 OFF
7:00 ON.
Mission Impossible: "courage"
January 2015: Courage
This months challenge is designed to challenge work capacity and recovery.
Should you choose to participate post your scores in the bottom. The workout will begin in 3...2...1...
COURAGE
A. 7 min AMRAP (0:00-7:00)
7 front squats (from the floor) - 155/105#
7 Handstand Pishups (HSPU)
-3 min rest- (7:00-10:00)
B. 8 min AMRAP (10:00-18:00)
7 hang power clean + jerk - 135/95#
14 swings - 70/53 lbs
-3 min rest- (18:00-21:00)
C. 9 min AMRAP (21:00-30:00)
7 thrusters - 115/85#
21 situps
-3 min rest (30:00-33:00)
D. 7 min cap (33:00-40:00)
2 rep max clean (touch and go - power or squat is acceptable)
You may complete this WOD as many times as you want to get your best score. You cannot to use multiple runs to get out best score. And yes you must finish he whole run to have a score.
For example
Run 1: 35 reps, 50 reps, 60 reps, 225
Run 2: 40 reps, 45 reps 61 reps, 220
As always: keep it sexy (good looking form) and have fun.
Thursday 1-1-15
We are back!
Single Arm Press (from the bottom of Lunge)
3 x 7-9 each side
Single leg Deadlift
3 x 8-10 each side
Conditioning:
3 rounds...
Run 400 meters
30 squats
25 situps
20 swings - 53/35 lbs
15 Inverted/ Body Rows
10 push-ups
Endurance:
Rest/ recovery
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