Monday 2-29-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Pullups

2-3 x Max Reps (1:00 recovery)

Landmines

2-3 x 8-12 reps each side

Step-ups

3-4 x 10 reps each side

Conditioning:

0:00-9:00 AMRAP in 9:00:

8 Hang Squat Snatch (65#/95#)

10 Knees-2-Elbow

12 Box Jumps

9:00-15:00

Find Clean 1RM (Power or Squat)

Endurance:

Pick ONE mode and perform:

Swim

3 x 400 meters (2:00 OFF)

Bike

3 x 1200 meters (2:00 OFF)

Run

3 x 800 meters (2:00 OFF)

Row

3 x 1000 meters (2:00 OFF)

OLT:

5-7 sets of:

1 Snatch Jerk + 2 OHS

Monday Motivation

Sunday 2-28-16

Recovery Day:

Relax and recharge physically, mentally, and emotionally.

Get ready for another week of hard work.

Saturday 2-27-16

Crossfit Open Challenge 16.1

AMRAP: 20 minutes

25' OH Lunges - 95/65 lbs

8 Bar Facing Burpee-Over-Bar

25' OH Lunges - 95/65 lbs

8 C2B Pullups

Friday 2-26-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

Curtsey Lunge w/ alt DB Curls

2-3 x 10-15 reps

Windmills

2-3 x 8-12 reps each side

Single Leg lateral Squat (Coosak Squat)

3-4 x 10-15 reps

Conditioning:

Station A: (15:00 Time cap)

3 rounds...

Run 20/40/20 meters shuttle

12 Toes-2-Bar

7 Hang Cluster - 115/75 lbs

Rest 3:00

Station B: (15:00 Time cap)

3 rounds...

7 DB/KB G2OH R + OH Lunge R - 45/25 lbs

7 DB/KB G2OH L + OH Lunge L - 45/25 lbs

12 Burpees

25 Wall Ball

(athletes will start their seconds station @ minute 18:00

Endurance:

Pick ONE mode: Swim, Bike, Run, Row

3-5 sets...

6:00 ON, 2:00 OFF

Olympic Lifting Technique:

5 sets of:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 2-25-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

HSPU

2-3 x max reps (1:00 recovery)

Floor Wipers

2-3 x 12-20 reps each side

Snatch Grip Deadlift

3-5 x 5 reps 

Conditioning:

Station A: 10:00 cap
“Annie in reverse”
10-20-30-40-50
Double Unders
Sit Ups

*At 10:00 switch and start at second station

Station B: 10:00 cap
Row 18/25 calories
15 Push Press (65#/95#)
Row 18/25 calories
15 Push Jerks (65#/95#)
Row 18/25 calories
15 Thrusters (65#/95#)

Endurance:

Rest Day

OLT:

Snatch Pulls

5-7 x 2 reps

3-position Clean Pull

5-7 x 2 reps

Wednesday 2-24-16

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

Skin-the-Cats

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Coosak Squats

2-3 x 5-8 reps each side

Conditioning:

15 HSPU

15 Deadlift - 255/170 lbs

Run 400 meters

12 HSPU

12 Deadlifts - 225/155 lbs

Run 400 meters

9 HSPU

9 Deadlifts - 185/125 lbs

Endurance:

For Time...

Run 1 mile

Row 600 meters

Run 1 mile meters (3-6% incline

Row 600 meters

Olympic Lifting Technique:

Rest Day

Tuesday 2-23-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) DB Bench Press (alternating)

2-3 x 7-10 reps each side

Cable Chops

2-3 x 10-15 reps each side

Then,

Back Squats

5 x 5 reps

Conditioning:

3 Rounds: (15:00)

Run 400 meters

25 Wall Ball

12 Ring Dips

Endurance:

Rest Day

Olympic Lifting Training:

BB Bent-over-Row

3 x 7 reps

BB Rollout

5 x 5 reps

Monday 2-22-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Pullups

2-3 x Max Reps (1:00 recovery)

Landmines

2-3 x 8-12 reps each side

Step-ups

3-4 x 10 reps each side

Conditioning:

AMRAP: 8:00

Ladder up x 3 reps each round

Power Snatch = 75/55 lbs

Knees-2-Elbow

Box Jump Overs - 24/20"

Endurance:

Pick ONE mode and perform:

Swim

3 x 5:00 ON (2:00 OFF)

Bike

3 x 7:00 ON (2:00 OFF)

Run

3 x 5:00 ON (2:00 OFF)

Row

3 x 6:00 ON (2:00 OFF)

OLT:

5-7 sets of:

1 Snatch Jerk + 2 OHS

Monday Motivation

Sunday 2-21-16

Recovery Day:

Relax and recharge physically, mentally, and emotionally.

Get ready for another week of hard work.

Saturday 2-20-16

Skill & Strength:

2-3 sets...

BB Rollout x 7-10 reps

(SL) Bridge x 10-15 each leg 

Conditioning:

5:00 ON, 1:00 OFF

4:00 ON, 2:00 OFF

3:00 ON.

Run (400-300-200 meters)

15 Hang Squat Snatch - 75/55 lbs

20 Box Jump Overs

Max Reps (w/ remaining time) - OH Situps - 45/25 lbs

Friday 2-19-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

Curtsey Lunge w/ alt DB Curls

2-3 x 10-15 reps

Windmills

2-3 x 8-12 reps each side

Single Leg lateral Squat (Coosak Squat)

3-4 x 10-15 reps

Conditioning: 

4:00 ON / 1:00 OFF
5:00 ON / 1:00 OFF
6:00 ON
30 Sit Ups
20 steps OH Lunges (25#/45#)
20 KB Swings (53#/70#)
21/30 calorie Row

Endurance:

Pick ONE mode: Swim, Bike, Run, Row

3-5 sets...

6:00 ON, 2:00 OFF

OLT:

5 sets of:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 2-18-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

HSPU

2-3 x max reps (1:00 recovery)

Floor Wipers

2-3 x 12-20 reps each side

Snatch Grip Deadlift

3-5 x 5 reps 

Conditioning:

3 Rounds: (15:00 Time cap)

Run 400 meters

15 OH Squats - 115/75 lbs

15 Ring Dips

Endurance:

Rest Day

OLT:

Snatch Pulls

5-7 x 2 reps

3-position Clean Pull

5-7 x 2 reps

Wednesday 2-17-16

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

Skin-the-Cats

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Coosak Squats

2-3 x 5-8 reps each side

Conditioning:

AMRAP in 5 minutes:

1 Squat Clean - 165/110 lbs

1 Jerk - 165/110 lbs

Rest 3:00

AMRAP in 8 minutes:

5 Pull Ups

10 Push Ups

15 Squats

30 Double Unders

Endurance:

For Time...

Run 1 mile

Row 600 meters

Run 1 mile meters (3-6% incline

Row 600 meters

Olympic Lifting Technique:

Rest Day

Tuesday 2-16-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) DB OH Press (alternating)

2-3 x 7-10 reps each side

Cable Chops

2-3 x 10-15 reps each side

Then,

Front Squats

4 x 7 reps 

Conditioning:

5 Rounds: (17:00)

8 Deadlifts - 245/165 lbs

8 Burpee Box Jumps

Shuttle Run 25-50-25 meters

Endurance:

Rest Day

Olympic Lifting Training:

BB Bent-over-Row

3 x 7 reps

BB Rollout

5 x 5 reps

Monday 2-15-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Toes-2-Bar

2-3 x Max Reps (1:00 recovery)

Landmines

2-3 x 8-12 reps each side

Step-ups

3-4 x 10 reps each side

Conditioning:

4 Rounds: (17:00 Time Cap)

25 Wall Ball

15 Toes-2-Bar

5 Manmakkers - 45/25 lbs

Endurance:

Pick ONE mode and perform:

Swim

4 x 5:00 ON (2:00 OFF)

Bike

4 x 7:00 ON (2:00 OFF)

Run

4 x 5:00 ON (2:00 OFF)

Row

4 x 6:00 ON (2:00 OFF)

OLT:

5-7 sets of:

1 Snatch Balance + 2 OHS

Monday Motivation

Sunday 2-14-16

Recovery Day:

Relax and recharge physically, mentally, and emotionally.

Get ready for another week of hard work.

Saturday 2-13-16

Conditioning:

Station A: (15:00 Time cap)

3 rounds...

Row 30/21 calories

12 Toes-2-Bar

7 Hang Cluster - 115/75 lbs 

-Rest 5:00-

Station B: (15:00 Time cap)

3 rounds:

7 DB G2OH R + OH Lunge R - 45/25 lbs

7 DB G2OH L + OH Lunge L - 45/25 lbs

12 Burpees

25 Wall Ball

Friday 2-12-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

Curtsey Lunge w/ alt DB Curls

2-3 x 10-15 reps

Windmills

2-3 x 8-12 reps each side

Single Leg lateral Squat (Coosak Squat)

3-4 x 10-15 reps

Conditioning: 

For Time:

150 Wall Ball (modify by lowering the total number of wall ball athlete completes)

*20 Double Unders + 20 Clockwalks (10L/10R) each time Wall Ball Hits the ground or momentum is stopped

Endurance:

Pick ONE mode: Swim, Bike, Run, Row

3-5 sets...

6:00 ON, 2:00 OFF

OLT:

5 sets of:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 2-11-16

Mobility

Chest, Hips, Adductors

Skill & Strength:

HSPU

2-3 x max reps (1:00 recovery)

Floor Wipers

2-3 x 12-20 reps each side

Stiff Leg Deadlifts (Romanian)

3-5 x 5 reps

Conditioning:

10 min AMRAP

10 Toes-2-Bar

8 Push Press – 115/75 lbs

6 Thrusters – 115/75 lbs

4 Hang Squat Cleans – 115/75 lbs

Endurance:

Rest Day

OLT:

Snatch Pulls

5-7 x 2 reps

3-position Clean Pull

5-7 x 2 reps

Wednesday 2-10-16

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

Skin-the-Cats

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Coosak Squats

2-3 x 5-8 reps each side

Conditioning:

4 sets of: 4:00 ON, 1:00 OFF

8 Box Jumps Overs – 30”/24”

Shuttle Run 20-40-20 meters

8 Deadlifts – 255/165 lbs

Row 21/15 calories

8 Burpees

Endurance:

For Time...

Run 1 mile

Row 600 meters

Run 1 mile meters (3-6% incline

Row 600 meters

Olympic Lifting Technique:

Rest Day

Tuesday 2-9-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) DB Bench Press (alternating)

2-3 x 7-10 reps each side

Cable Chops

2-3 x 10-15 reps each side

Then,

Box Squats

4 x 7 reps

Conditioning:

4 Rounds: 15:00 Time Cap

10 HSPU (RX is strict, modify can kip)

15 Pullups

10 Front Squats – 135/95 lbs

30 Situps

Endurance:

Rest Day

OLT:

BB Bent-over-Row

3 x 7 reps

BB Rollout

5 x 5 reps

Monday 2-8-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

"L" Pullups

2-3 x Max Reps (1:00 recovery)

Landmines

2-3 x 8-12 reps each side

Pistols

3-4 x 10 reps each side

Conditioning:

3 Rounds: 17:00 Time Cap

Run 200 meters

60 Double Unders

30 Swings - 53/35 lbs

15 HR Pushups

Endurance:

Pick ONE mode:

Swim 

 4 x 5:00 ON (2:00 OFF)

Bike

4 x 7:00 ON (2:00 OFF)

Run

4 x 5:00 ON (2:00 OFF)

Row

4 x 6:00 ON (2:00 OFF)

OLT:

5-7 sets of:

1 Snatch Balance + 2 OHS

Monday Motivation

Sunday 2-7-16

Recovery Day:

Relax and recharge physically, mentally, and emotionally.

Get ready for another week of hard work.

Satruday 2-6-16

Skill & Strength:

3 sets...

Floor Wipers x 15 reps 

KB Figure 8 X 20 reps

Conditioning:

3 rounds...

12 OHS - 115/75 lbs

15 Pull-ups

20 Swings - 53/35 lbs

Run 400 meters

Friday 2-5-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

1-arm DB Squat Snatch

2-3 x 10-15 reps

Windmills

2-3 x 8-12 reps each side

Single Leg lateral Squat (Coosak Squat)

3-4 x 10-15 reps

Conditioning:

5 Rounds: 15:00 Time Cap

8 Power Clean and Jerks - 135/95 lbs

12 Pull Ups

16 steps OH Lunges - 45/25 lbs

Endurance:

Pick ONE mode:

Swim, Bike, Run, Row

4-6 sets...

4:00 ON, 1:00 OFF

OLT:

5 sets of:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 2-4-16

Mobility

Chest, Hips, Adductors

Skill & Strength:

HSPU

2-3 x max reps (1:00 recovery)

Floor Wipers

2-3 x 12-20 reps each side

Stiff Leg Deadlifts (Romanian)

3-5 x 5 reps

Conditioning:

4 Rounds: 15:00 Time Cap

10 Burpees

15 Deadlifts - 185/125 lbs

20 Wall Ball

Endurance:

Rest Day

OLT:

Snatch Pulls

5-7 x 2 reps

3-position Clean Pull

5-7 x 2 reps

Wednesday 2-3-16

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

Ab wheel or Inch Worms

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Pistols

2-3 x 5-8 reps each side

Conditioning:

AMRAP: 17 minutes 

15 DB thrusters - 45/25 lbs

30 Sit-ups

15 Box Jumps

Shuttle Run 30-60-30 meters

Endurance:

For Time...

Run 1 mile

Row 600 meters

Run 1 mile meters (3-6% incline

Row 600 meters

Olympic Lifting Technique:

Rest Day

Tuesday 2-2-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) DB OH Press

2-3 x 7-10 reps each side

Cable Chops

2-3 x 10-15 reps each side

Then,

Back Squats

5 x 5 reps

Conditioning:

5 rounds for time...

Run 400 meters

12 OH Squats - 96/65 lbs

Endurance:

Rest Day

OLT:

BB Rollouts

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 2-1-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Pull-ups

2-3 x Max Reps (1:00 recovery)

Landmines

2-3 x 8-12 reps each side

Step-ups

3-4 x 10 reps each side

Conditioning:

5 Rounds (17:00 cap)

2/1 Rope Climbs

7 Jerks – 135/95 lbs

10 Hang Power Clean – 135/95 lbs

12 Box Jump Overs – 24/20

Endurance:

Pick ONE mode:

Swim 

3 x 6:00 ON (2:00 OFF)

Bike 

3 x 8:00 ON (2:00 OFF)

Run 

3 x 10:00 ON (2:00 OFF)

Row 

3 x 8:00 ON (2:00 OFF)

OLT:

5-7 sets of: 1 Snatch Balance + 2 OHS

Monday Motivation

Monthly Inspiration: February