Wednesday 8-31-16

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

"L"-Sit holds or "L"-Sit alternating leg raise 

2-3 x 20-40 sec or 10-12 reps

TGU

2-3 x 3-5 reps each side

Cossack Squats

2-3 x 5-8 reps each side

Conditioning:

3 cycles

5:00 ON, 1:00 OFF

12 each side KB Snatches – 53/35 lbs 

30 Plyo Skaters (15L/15R)

15 Pull-ups

30 Situps

Endurance:

For Time...

Row 1000 meters

Run 800 meters

Run 800 meters (5-7% Incline)

Olympic Lifting Technique:

Rest Day

Tuesday 8-30-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Dips 

2-3 x Max Reps (2:00 recovery)

KB Slashers

2-3 x 10-15 reps each side

Then,

Front Squat

6-8 sets: Every 90 sec X 3 reps - Tempo 42x1

Conditioning:

7 Rounds (15:00 Time Cap)

5 Power Cleans – 135/95 lbs

10 Box Jump Overs 

15 Squats 

*Every 90 sec – 5 Burpees (Start with burpees)

Endurance: 

Rest Day

Olympic Lifting Training:

BB Rollout 

5 x 5-7 reps

BB Bent-Over-Row

5 x 5-7 reps

Monday 8-29-16

Mobility: 

Lats, Rhomboids, Quads

Skill & Strength:

DB Rows 

2-3 x 10-12 reps eac side

Landmines

2-3 x 10-15 reps each side

(SL) Step-up 

2-3 x 6-10 reps each side 

Conditioning:

4 Rounds:

4:00 ON, 1:00 OFF

12 Push Press – 95/65 lbs

20 Front Rack Lunges – 95/65 lbs

12 TTB

50’ Bear Crawl

Endurance:

Pick ONE mode and perform:

Swim

3 x 300 meters, 1:30 OFF

Bike

3 x 2 mile, 1:30 OFF

Run

3 x 800 meters, 1:30 OFF

Row

3 x 1000 meters, 1:30 OFF

Olympic Lifting Technique:

5-7 sets of:

1 Snatch Pull + 2 Hang Snatches

Monday Motivation

Sunday 8-28-16

Rest Day.

Relax, Recover, and get ready for another week.

Saturday 8-27-16

Skill & Strenth:

3 rounds

100' Farmers Carry 15 Pike Situps

Conditioning:

Today we join the Crossfit community in celebrating the life of Officer Jonathan De Guzman

"GS 24 Memorial WOD"

Jonathan "JD" De Guzman

*"JD" was a member of the San Diego Police Department Elite Gang Suppression Team. He was a man of courage, strength, dedication, and service to his community and fellow officers. 

Teams of Two:

4 rounds:

Partner A - Run 800 meters

Partner B - 50 Wall Ball

When both TM finish:

50 alternating Burpees (partners A and B)

50 Pull-ups (split)

*switch who runs each round (each person will run twice)

Friday 8-26-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

Dips

2-3 x Max Reps/Time (2:00 recovery)

Windmills

2-3 x 8-12 reps each side 

(SL) Deadlifts 

3-4 x 10-15 reps

Conditioning:

12 min AMRAP 

40 Double Unders

7 Deadlifts – 185/125 lbs 

7 KTE

*Men’s weight increase by 20# each round (add 10s)

*Womens weight increases by 10# each round (add 5s)

**(RX+ start weight is 225/155 lbs)  

Endurance:

Pick a mode:

Swim, Bike, Run, Row

6 sets of:

3:00 ON, 1:00 OFF

Olympic Lifting Technique:

5-7 sets:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 8-25-16

Mobility: 

Chest, Hips, Adductors

Skill & Strength

(SA) DB Rows 

2-3 x 8-12 reps 

KB Fig. 8s 

2-3 x 12-20 reps each side 

Then, 

Hang Power Snatch + OH Squat

3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning:

Station A: 

5:00 Time Cap

Row for Max Cals

Station B:

5:00 Time Cap

AMRAP 

7 Push Jerks – 135/95 lbs

10 CTB Pull-ups

20 Plyo Skaters

Station C:

5:00 Time

AMRAP

50’ Bear Crawl

15 SDHP – 70/53 lbs

50’ OH Lunges – 45/25 lbs

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps 

Hang Squat Clean

5-7 x 2-3 reps

Wednesday 8-24-16

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength: 

X-symmetry 

2-3 x 7-10 reps each 

"L"-Sit holds or "L"-Sit alternating leg raise 

2-3 x 20-40 sec or 10-12 reps 

TGU 

2-3 x 3-5 reps each side

Cossack Squats

2-3 x 5-8 reps each side

Conditioning:

4 cycles:

4:00 ON, 1:00 OFF

7 Manmakkers – 50/35 lbs

15/11 Ring Dips

25 Wall Ball 15 Swings – 70/53 lbs

7 HSPU (Rx is strict)

Endurance:

For Time...

Row 1000 meters

Run 800 meters

Run 800 meters (5-7% Incline)

Olympic Lifting Technique:

Rest Day

Tuesday 8-23-16

Mobility:

Biceps, Traps, IT bands 

Skill & Strength:

(SA) OH Press 

2-3 x 8-12 reps 

Floor Wipers 

2-3 x 10-15 reps each side 

Then, 

Box Squat 

6-8 sets: Every 90 sec X 3 reps - Tempo 42x1

Conditioning:

4 Rounds: 14:00 Time Cap

12 Toes-2-Bar

20 BB Front Rack Step-ups – 75/55 lbs

Then,

Max Reps – Burpee-Box Jump Over 

Endurance:

Rest Day

Olympic Lifting Training:

BB Rollout 

5 x 5-7 reps

BB Bent-Over-Row

5 x 5-7 reps

Monday 8-22-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: 

Toes-2-Bar 

2-3 x Max Reps (2:00 recovery) 

Landmines 

2-3 x 10-15 reps each side 

(SL) Step-up 

2-3 x 6-10 reps each side

Conditioning: 

3 Rounds: 17 min Time Cap 

30 Situps 

10 OH Squats 

10 Thrusters 

10 Power Clean and Jerks

(Mens weght; 95/115/135 lbs)

(Womens weight: 65/75/85 lbs)

(MOD by not increasing or increasing once)

Endurance:

Pick ONE mode and perform:

Swim

4 x 200 meters, 1:30 OFF

Bike

4 x 1 mile, 1:30 OFF

Run

4 x 400 meters, 1:30 OFF

Row

4 x 500 meters, 1:30 OFF

Olympic Lifting Technique:

5-7 sets of:

1 Snatch Pull + 2 Hang Snatches

Monday Motivation

Sunday 8-21-16

Rest Day.

Relax, Recover, and get ready for another week.

Saturday 8-20-16

5 cycles:

Every 5:00 

20 Box Jumps 

15 Russian Swings – 70/53 lbs 

12 TTB 

10 Push Jerks – 135/95 lbs

(rest time is time after you completed 1 round before the next cycle begins)

Friday 8-19-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

Plyo Push-ups 

2-3 x Max Reps/Time (2:00 recovery) 

Windmills

2-3 x 8-12 reps each side

(SL) Deadlifts 

3-4 x 10-15 reps

Conditioning:

AMRAP in 4 minutes:
12 OH Squats - 95/65 lbs
1/2 Rope Climbs (mod: 7/5 strict Pullups)
12 Plyo Lunges

-Rest 1:00-

AMRAP in 4 minutes:
Max Cals Row

-Rest 1:00-

AMRAP in 4 minutes:
Manmakers - 40/25 lb DBs

Endurance: 

Pick a mode:

Swim, Bike, Run, Row

6 sets of:

3:00 ON, 1:00 OFF

Olympic Lifting Technique:

5-7 sets:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 8-18-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

(SA) DB Snatch

2-3 x 8-12 reps

KB Fig. 8s

2-3 x 12-20 reps each side

Then,

Hang Power Snatch  + OH Squat

3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning:

20-16-12-8-4 reps (17:00 Time Cap)
Deadlifts - 225/ 155 lbs
Knees-2-Elbows
1-Arm KB Thrusters (10/10, 8/8, etc) - 53/35 lbs 
50’ Bear Crawl (between each round)

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps

Hang Squat Clean

5-7 x 2-3 reps

Wednesday 8-17-16

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Handstand holds or walks 

2-3 x 20-40 sec or 10-12 reps

TGU 

2-3 x 3-5 reps each side

Cossack Squats 

2-3 x 5-8 reps each side

Conditioning:

6 Roounds: (18:00) 

Minute 1 – 6-9 Burpees 

Minute 2 – 15 Wall Ball (Heavy Wall Ball Preferred) 

Minute 3 – 14 Skaters (7L/7R) + 14 Plank: Shoulder Taps (7R/7L)

(RX stays on the timer – modified athletes try to complete 5 rounds in the 18 minutes)

Endurance: 

For Time... 

Row 1200 meters 

Run 1200 meters 

Run 400 meters (5-7% Incline)

Olympic Lifting Technique:

Rest Day

Tuesday 8-16-16

Mobility: 

Biceps, Traps, IT bands

Skill & Strength: 

Dips 

2-3 x Max Reps 

Floor Wipers 

2-3 x 10-15 reps each side 

Then, 

Back Squat 

6-8 sets: 

Every 90 sec X 3 reps - Tempo 42x1 

Conditioning: 

4 Rounds: 15:00 Time Cap 

8 Clean and Jerks – 115/75 lbs 

10 steps Front Rack Lunges – 115/75 lbs 

12/8 CtB Pull-ups 

20 Situps

Endurance: 

Rest Day

Olympic Lifting Training: 

BB Rollout 

5 x 5-7 reps

BB Bent-Over-Row 

5 x 5-7 reps

Monday 8-15-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Pull-ups 

2-3 x Max Reps (2:00 recovery)

Landmines

2-3 x 10-15 reps each side

(SL) Step-up

2-3 x 6-10 reps each side

Conditioning:

AMRAP: 15 minutes

3 Power Cleans – 205/145 lbs

3 Shoulder-2-OH – 205/145 lbs

6 strict Ring Dips

*Scale weight if needed

Endurance:

Pick ONE mode and perform:

Swim

5 x 200 meters, 2:00 OFF

Bike 5 x 1 mile, 2:00 OFF

Run

5 x 400 meters, 2:00 OFF

Row

5 x 500 meters, 2:00 OFF

Olympic Lifting Technique:

5-7 sets of:

1 Snatch Pull + 2 Hang Snatches

Monday Motivation

Sunday 8-14-16

Rest Day

Recover and relax

Saturday 8-13-16

Station A

0:00-7:00

AMRAP:

Row 20/14 calories

20 Front Rack Step-Ups - 95/65 lbs

Rest 3:00

Station B

10:00-17:00

AMRAP: 

8 Hang Power Snatch - 95/65 lbs

15 Situps

8 Burpee-Box Jump Over

Rest 3:00

Station C

20:00-27:00 

AMRAP

12 Front Squats – 95/65 lbs

10 Push Press – 95/65 lbs

8 Pull-Ups (RX is C2B)

Friday 8-12-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

Dips (Strict)

2-3 x Max Reps/Time (2:00 recovery) 

Windmills

2-3 x 8-12 reps each side

(SL) Deadlifts 

3-4 x 10-15 reps

Conditioning:

For Time…15:00 Time Cap

30 Toes-2-Bar

30 Swings – 70/53 lbs

15 Squat Cleans – 115/75 lbs

30 Swings – 70/53 lbs

15 Squat Cleans – 115/75 lbs

30 Swings – 70/53 lbs

30 TTB 

Endurance: 

Pick a mode:

Swim, Bike, Run, Row

6 sets of:

3:00 ON, 1:00 OFF

Olympic Lifting Technique:

5-7 sets:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 8-11-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

(SA) DB Press

2-3 x 8-12 reps

KB Fig. 8s

2-3 x 12-20 reps each side

Then,

Hang Power Clean + Front Squat

3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning:

5 Rounds:  (17:00)
7 Deadlifts - 255/165 lbs
20 Wall Ball
7 HSPU (Mod: 3/4 Wall Walks) (Rx+: Strict)

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps

Hang Squat Snatch

5-7 x 2-3 reps

Wednesday 8-10-16

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Strict Dips

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Cossack Squats

2-3 x 5-8 reps each side 

Conditioning:

AMRAP: 8 minutes

Row 21/15 Cals

12 DB Snatches (12L/12R) – 50/30 lbs 

12 Burpees

-rest 3:00-

AMRAP: 8 minutes

50’ Bear Crawl 

20 steps OH Lunges – 45/25 lbs

15 OH Situps – 45/25 lbs

Endurance:

For Time...

Row 1200 meters

Run 1200 meters

Run 400 meters (5-7% Incline)

Olympic Lifting Technique:

Rest Day

Tuesday 8-9-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Handstand Pushups

2-3 x Max Reps 

Floor Wipers

2-3 x 10-15 reps each side

Then,

Front Squat

6-8 sets:

Every 90 sec X 2 reps - Tempo 42x1 

Conditioning:

18-14-10-6 reps (17:00 Time Cap)

Hang Squat Clean – 95/65 lbs

Knees-2-Elbow

Box Jump Overes

(-) = 60 Double Unders (between each round – total of 180 reps in this workout) 

Endurance:

Rest Day

Olympic Lifting Training:

BB Rollout

5 x 5-7 reps

BB Bent-Over-Row

5 x 5-7 reps

Monday 8-8-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Seated Lat Pulldown

2-3 x Max Reps (2:00 recovery) 

Landmine

2-3 x 10-15 reps each side

Pistol

2-3 x 6-10 reps each side

Conditioning:

For Time…(12:00 Time Cap)

7 Power Snatch – 135/95 lbs

9 Strict Pull-ups

7 Power Snatch – 135/95 lbs

15 C2B Pullups

7 Power Snatch – 135/95 lbs

21 Pullups

7 Power Snatch – 135/95 lbs

Endurance:

Pick ONE mode and perform:

Swim

5 x 200 meters, 2:00 OFF

Bike

5 x 1 mile, 2:00 OFF

Run

5 x 400 meters, 2:00 OFF

Row

5 x 500 meters, 2:00 OFF

Olympic Lifting Technique:

5-7 sets of:

1 Squat Snatch + 1 Hang Power Snatch + 2 OHS

Monday Motivation

Sunday 8-7-16

Rest Day

Saturday 8-6-16

Skill & Strength:

3-4 sets

8-10 each side (SA) Press (from Lunge position)

30-45 sec Isometric squat hold 

Conditioning:

5 Cycles:

Every 5:00... 

Run 200 meters (RX+ 300 meters)

20 Box Jumps

15 Swings - 70/53 KBs

12 TTB 

10 Push Jerks - 135/95 lbs

Friday 8-5-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

HSPU (Strict)

2-3 x Max Reps/Time (2:00 recovery)

Windmills

2-3 x 8-12 reps each side

(SL) Deadlifts 

3-4 x 10-15 reps

Conditioning:

4 cycles: 

3:00 ON, 1:00 OFF

15 Thrusters – 95/65 lbs

50 Doulbe Unders

15/10 Ring Dips

25 Situps

Endurance:

Pick a mode:

Swim, Bike, Run, Row

6 sets of:

3:00 ON, 1:00 OFF

Olympic Lifting Technique:

5-7 sets:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 8-4-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

(SA) DB Snatch

2-3 x 8-12 reps

KB Fig. 8s

2-3 x 12-20 reps each side

Then,

Hang Power Clean + Front Squat

3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning:

16 min AMRAP

30 Squats (air squats)

15 Power Cleans – 95/65 lbs

7/5 Handstand Pushups

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps

Hang Squat Snatch

5-7 x 2-3 reps

Wednesday 8-3-16

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Strict Dips

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Cossack Squats

2-3 x 5-8 reps each side

Conditioning: 

3 cycles:

5:00 ON, 1:00 OFF

60’ Bear Crawl

15 KB Swings – 53/35 lbs 

15 Box Jumps 

15 Front squats – 115/75 lbs 

9/6 Strict Pull-ups

Endurance:

For Time...

Row 1200 meters 

Run 1200 meters

Run 400 meters (5-7% Incline)

Olympic Lifting Technique:

Rest Day

Tuesday 8-2-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

2DB Skull Crushers

2-3 x 7-10 reps 

Floor Wipers

2-3 x 10-15 reps each side

Then,

Back Squat

6-8 sets: Every 90 sec X 2 reps - Tempo 42x1

Conditioning:

3 Rounds: 15:00 Time Cap

21 Wall Ball 

15 Pull-ups

9 Hang Squat Snatch – 115/75 lbs 

Endurance:

Rest Day

Olympic Lifting Training: 

BB Rollout

5 x 5-7 reps

BB Bent-Over-Row 

 5 x 5-7 reps

Monday 8-1-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Toes-2-Bar

2-3 x Max Reps (2:00 recovery) 

Landmine

2-3 x 10-15 reps each side

(SL) Step-up (KB at rack position)

2-3 x 6-10 reps each side

Conditioning:

Buy In:

Row 600/500 meters

Then,

3 Rounds…

25 Swings – 53/35 lbs

20 steps KB Front Rack Lunges (10L/10R) – 53/35 lbs

15 Pike Situps

10 Burpees-over-Plate

50’ Bear Crawl

Endurance:

Pick ONE mode and perform:

Swim

5 x 200 meters, 2:00 OFF

Bike

5 x 1 mile, 2:00 OFF

Run

5 x 400 meters, 2:00 OFF

Row

5 x 500 meters, 2:00 OFF

Olympic Lifting Technique:

5-7 sets of:

1 Squat Snatch + 1 Hang Power Snatch + 2 OHS

Monday Motivation

Monthly Inspiration: August