Thursday 3-31-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

Dips

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

Floor Wipers

2-3 x 12-20 reps each side

Snatch Grip Pulls

3-5 x 1.1.1 reps (reset the bar between the reps)

Conditioning:

3 cycles:

5:00 ON, 1:00 OFF

15/12 Calorie Row

20 steps OH Lunges – 45/25 lbs

20 Wall Ball

15 Pull-ups

*Restart where you leave off

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps

3-position Clean (light)

5-7 x 2-3 reps

Wednesday 3-30-16

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 Cycles 3:00 Time Cap

Run 400 meters (modify to shorter if needed)

50 Double Unders Max Reps – Manmakers – 45/20 lbs

Rest 1:30

Endurance:

For Time...

Run 800 meters

Row 1200 meters

Run 800 meters (3-6% incline)

Row 1200 meters

Olympic Lifting Technique:

Rest Day

Tuesday 3-29-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) DB OH Press (standing - staggered stance)

2-3 x 7-10 reps each side

Cable Chops

2-3 x 10-15 reps each side

Then,

OH Squat

5 reps @60%

2 x 3 reps @70-75%  

3 x 1 reps @85-90%

Conditioning:

4 rounds for time: 20:00 cap

6 Thrusters - 95/65 lbs

12 Toes-2-Bar

15 Swings - 70/53 lbs

Endurance:

Rest Day

Olympic Lifting Training:

Bent-Over-Row

5 x 3 reps

BB Rollout

5 x 5 reps

Monday 3-28-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Body/Ring Rows

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

Landmines

2-3 x 8-12 reps each side

Pistols

3-4 x 6-10 reps each side

Conditioning:

15-12-9-6-3 reps (15:00 Cap)

Squat Cleans – 115/75 lbs

HSPU

Box Jumps

Endurance:

Pick ONE mode and perform:

Swim

3 x 6:00 (2:00 OFF)

Bike

3 x 8:00 (2:00 OFF)

Run

3 x 7:00 (2:00 OFF)

Row 

3 x 7:00 (2:00 OFF)

Olympic Lifting Texhnique:

5-7 sets of:

1 Snatch Balance + 2 OHS

Monday Motivation

Sunday 3-27-16

Recovery Day:

Relax and recharge physically, mentally, and emotionally.

Get ready for another week of hard work.

Saturday 3-26-16

"Crossfit Open WOD 16.5"

21-18-15-12-9-6-3 reps for time...

Thrusters - 95/65 lbs

Bar Facing Burpee-over-Bar

Friday 3-25-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

DB Snatch

2-3 x 10-15 reps

Windmills

2-3 x 8-12 reps each side

Single Leg Deadlift

3-4 x 10-15 reps

Conditioning: 

3 rounds for time...

10 SA DB Snatch L + Lunge L – 45/25 lb

10 SA DB Snatch R + Lunge R – 45/25 lb

20 Wall Ball

30 Knees-2-Elbow

*Every 2:00 - 10/7/5 KB SDHP – 70/53 lbs

Endurance:

Pick a mode:

Swim, Bike, Run, Row

3 sets of:

5:00 ON, 1:00 OFF

Olympic Lifting Technique:

5 sets:

1 Push Press + 1 Squat Jerk

Thursday 3-24-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

Ring/TRX Push-ups

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

Floor Wipers

2-3 x 12-20 reps each side

Snatches

3-5 x 1.1 reps (reset the bar between the reps)

Conditioning:

4 Rounds for time…(15:00 Time Cap)

45 Double Unders

40 AB Mat Situps

20 Swings – 53/35 lbs

15/10 Ring Dips 

Endurance:

Rest Day

Olympic Lifting Technique:

Deadlifts

5-7 x 2 reps

3-position Clean Pull

5-7 x 2 reps

Wednesday 3-23-16

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:

5:00 ON, 1:00 OFF

30/22 Calorie Row

25 Wall Ball

20 steps Front Rack Lunge (10L/10R) – 75/55 lbs

15 Toes-2-Bar

10 Hang Power Snatch – 75/55 lbs

*restart where you left off

Endurance:

For Time...

Run 800 meters

Row 1200 meters

Run 800 meters (3-6% incline)

Row 1200 meters

Olympic Lifting Technique:

Rest Day

Tuesday 3-22-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) DB Bench Press

2-3 x 7-10 reps each side

Cable Chops

2-3 x 10-15 reps each side

Then,

Back Squat

5 reps @60%

2 x 3 reps @70-75%  

3 x 1 reps @85-90%

Conditioning:

4 Rounds for time…

Run 200 meters

15 Thrusters – 95/65 lbs

10 Burpee-Pullups 

Endurance:

Rest Day

Olympic Lifting Training:

Bent-Over-Row

5 x 3 reps

BB Rollout

5 x 5 reps

Monday 3-21-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict 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 6-10 reps each side

Conditioning:

5 Rounds for time…(15:00 time cap)

6 Power Cleans – 155/105 lbs

7 HSPU (RX is strict)

8 Box Jumps – 24/20

Endurance:

Pick ONE mode and perform:

Swim

3 x 6:00 (2:00 OFF)

Bike

3 x 8:00 (2:00 OFF)

Run

3 x 7:00 (2:00 OFF)

Row

3 x 7:00 (2:00 OFF)

OLT:

5-7 sets of:

1 Snatch Balance + 2 OHS

Monday Motvation

Sunday 3-20-16

Recovery Day:

Relax and recharge physically, mentally, and emotionally.

Get ready for another week of hard work.

Saturday 3-19-16

"Crossfit Open WOD 16.4"

AMRAP: 13 Minutes

55 Deadlifts - 225/155 lbs

55 Wall Ball 

55 calories Rowing

55 HSPU

Friday 3-18-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

DB Rows

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:

3 Rounds:

15 Power Cleans – 135/95 lbs

30 Wall Ball

15 Box Jump Overs

Run 300 meters

Endurance:

Pick a mode:

Swim, Bike, Run, Row

4 sets of:

4:00 ON, 1:00 OFF

Olympic Lifting Technique:

5 sets:

1 Push Press + 1 Squat Jerk

Thursday 3-17-16

Mobility:

Chest, Hips, Adductors m

Skill & Strength: m

Dips

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

Floor Wipers

2-3 x 12-20 reps each side

Cleans

3-5 x 1.1 reps (reset the bar between the reps) 

Conditioning:

3 rounds for time…(16:00 cap)

15 Thrusters – 95/65 lbs

60 Double Unders

20 steps Front Rack Lunges (10L/10R) – 95/65 lbs

Endurance:

Rest Day

OLT:

Snatch Pulls

5-7 x 2 reps

3-position Clean Pull

5-7 x 2 reps

Wednesday 3-16-16

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:

3 sets of…

4:00 ON, 1:30 OFF

4:00 Time Cap to finish:

Run 400 meters (modify to 300 meters if needed)

25 Swings – 53/35 lbs

15 Pullups Max Reps – OH Situps – 45/25 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 3-15-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) DB Press (from the bottom of the Lunge Position)

2-3 x 7-10 reps each side

Cable Chops

2-3 x 10-15 reps each side

Then,

Front Squats

5 reps @60%

2 x 3 reps @70-75% 

3 x 1 reps @85-90%

Conditioning:

8 min Time Cap

Ladder up x 3 reps 

Deadlifts – 255/135 lbs

HSPU

Box Jumps – 24”/20”

Endurance:

Rest Day 

Olympic Lifting Training:

Bent-Over-Row

5 x 3 reps

BB Rollout

5 x 5 reps

Monday 3-14-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Pull-ups

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

Landmine

2-3 x 8-12 reps each side

Pistols

3-4 x 6-10 reps each side

Conditioning:

3 sets of…

4:00 ON, 1:00 OFF

5 Hang Power Snatch – 115/75 lb

6 OHS – 115/75 lbs

7 Burpees

8 Toes-2-Bar

*restart where you left off

Endurance:

Pick ONE mode and perform:

Swim

3 x 6:00 (2:00 OFF)

Bike

3 x 8:00 (2:00 OFF)

Run

3 x 7:00 (2:00 OFF)

Row

3 x 7:00 (2:00 OFF)

OLT:

5-7 sets of:

1 Snatch Balance + 2 OHS

Motivation Monday

Sunday 3-13-16

Recovery Day:

Relax and recharge physically, mentally, and emotionally.

Get ready for another week of hard work.

Saturday 3-12-16

"Crossfit Open WOD 16.3"

AMRAP: 7 Minutes

10 Snatches - 75/55 lbs

3 Bar Muscle-ups

Friday 3-11-16

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:

6 rounds for time...

7 Push-ups

7 DB Thrusters - 45/25 lbs

12 Situps

7 KB SDHP - 70/53 lbs

7 Box Jumps

Endurance:

Pick a mode: Swim, Bike, Run, Row

4 sets of:

4:00 ON, 1:00 OFF

Olympic Lifting Technique:

5 sets:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 3-10-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

Handstand Holds

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

Floor Wipers

2-3 x 12-20 reps each side

Snatches

3-5 x 1.1 reps (reset the bar between the reps)

Conditioning:

3 Rounds: (15:00 cap)

Run 300 meters

3/2 Rope Climbs

20 steps OH walking Lunges – 45/25 lbs 

Endurance:

Rest Day

OLT:

Snatch Pulls

5-7 x 2 reps

3-position Clean Pull

5-7 x 2 reps

Wednesday 3-9-16

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:

20-15-10-5 reps for time

Box Jumps

Hang Squat Snatch - 75/55 lbs

Toes-2-Bar

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 3-8-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) DB Squat Snatch (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 for time: 12:00 Cap

50 Air Squats

15 HSPU

10 Hang Power Snatch - 135/95 lbs

Endurance:

Rest Day

Olympic Lifting Training:

Snatch Grip Deadlift

5 x 3 reps

BB Rollout

5 x 5 reps

Monday 3-7-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict 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:

21-15-9 reps

Deadlifts - 225/155 lbs

Burpee-over-bar

Double Unders x 3 (63-45-27 reps) 

Endurance:

Pick ONE mode and perform:

Swim

3 x 6:00 (2:00 OFF)

Bike

3 x 8:00 (2:00 OFF)

Run

3 x 7:00 (2:00 OFF)

Row

3 x 7:00 (2:00 OFF)

OLT: 

5-7 sets of:

1 Snatch Jerk + 2 OHS

Monday Motivation

Sunday 3-6-16

Recovery Day:

Relax and recharge physically, mentally, and emotionally.

Get ready for another week of hard work.

Saturday 3-5-16

Crossfit Open WOD 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:

25 Toes-to-Bar

50 Double Unders

15 Squat Cleans - 135/85 lbs

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bar

50 Double Unders

13 Squat Cleans - 185/115 lbs

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bar

50 Double Unders

11 Squat Cleans - 225/145 lbs

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bar

50 Double Unders

9 Squat Cleans - 275/175 lbs

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bar

50 Double Unders

7 Squat Cleans - 315/205 lbs

Stop at 20 minutes.

Friday 3-4-16

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:

3 Rounds:
Run 200 meters
10 HSPU
10 Front Squats (95#/135#)

Endurance:

Pick a mode: Swim, Bike, Run, Row

4 sets of:

4:00 ON, 1:00 OFF

Olympic Lifting Technique:

5 sets:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 3-3-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

Dips

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

Floor Wipers

2-3 x 12-20 reps each side

Squat Cleans

3-5 x 5 reps 

Conditioning:

3 Rounds: (15:00)
16 KB Snatches – (8L/8R) - 53/35 lbs 
20 steps OH Lunges - 45/25 lbs
12 Burpees
30 Sit Ups

Endurance:

Rest Day

OLT:

Snatch Pulls

5-7 x 2 reps

3-position Clean Pull

5-7 x 2 reps

Wednesday 3-2-16

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 5:00:
4/6 HSPU (Rx is strict)
8 Deadlifts (155#/225#)
-Rest 1:30-
AMRAP in 5:00:
4 Power Cleans (125#/185#)
8 Pull Ups
-Rest 1:30-
AMRAP in 5:00:
4 Power Snatches (95#/135#)
20 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 3-1-16

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,

Front Squats 5 x 3 reps 

Conditioning:

21-15-9 (17:00 time cap)

Hang Squat Clean - 95/65 lbs

KB Swings - 70/53 lbs

Pull Ups

*EMOM: Rx 3-Burpees; Modified-2 Burpees

Endurance:

Rest Day

Olympic Lifting Training:

Snatch Grip Deadlift

5 x 3 reps

BB Rollout

5 x 5 reps

Monthly Inspiration: March