Tuesday 5-31-16

Mobility:

Biceps, Traps, IT bands 

Skill & Strength: 

(SA) DB Bench Incline Press

2-3 x 7-10 reps

KB Figure 8

2-3 x 10-15 reps each side

Then,

Front Squat

3 x 5 reps @60%

2 x 3 reps @80% 

2 x 2 reps @85%

Conditioning:

4 Rounds: 15:00 Time Cap

21 Russian Swings – 70/53 lbs

15 Box Jumps

9 Clean and Jerks – 115/75 lbs 

Endurance:

Rest Day

Olympic Lifting Training:

Snatch Grip Deadlift

5 x 3 reps

BB Bent-Over-Row

5 x 5 reps

Monday 5-30-16

Memorial Day

Today has always been a special day in the Crossfit community. Today we join them in a workout that was written to honor the memory of Lt. Michael Murphy. We remember all those who gave the ultimate sacrifice for the land of the free and the brave. All give some, some give all.

"Murph"

For Time:

Run 1 mile

100 Pullups

200 push-ups

300 Air Squats

Run 1 mile

*you pay partition the Pullups, push-ups, and squats how ever you'd like. The most common way is 20 sets: 5 Pullups, 10 push-ups, 15 squats

**if you have a 20/14 lb weighted vest wear that too. 

Motivation Monday

Sunday 5-29-16

Recovery Day:

Stretch and mobilize.

Relax and recharge physically, mentally, and emotionally.

Get ready for another week of hard work. 

Saturday 5-28-16

Skill & Strength:

10 (SA) Dlb KBs SOTS press (alternating) 

20 Plank: Clockwalks

Conditioning:

6 sets of:

1:30 ON, 1:30 OFF

In each 1:30 interval:

15 knees-2-elbow (RX+ is Pullups; scaled is 21 Situps)

5 Ground-2-OH - 175/115 lbs (scale to a weight that allows for fast singles)

Max reps - Double Unders

Friday 5-27-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

Handstand holds

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

Windmills 

2-3 x 8-12 reps each side 

(SL) Deadlifts 

3-4 x 10-15 reps

Conditioning: 

For Time:

4 Rounds of Cindy

15 Clean and Jerk – 115/75 lbs

3 Rounds of Cindy

12 Clean and Jerk – 115/75 lbs

2 Rounds of Cindy

9 Clean and Jerks – 115/75 lbs 

Endurance:

Pick a mode:

Swim, Bike, Run, Row

5 sets of:

4:00 ON, 1:00 OFF

Olympic Lifting Technique:

5-7 sets:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 5-26-16

Mobility: 

Chest, Hips, Adductors

Skill & Strength: 

(SA) DB Row 

2-3 x Max reps (2:00 recovery) 

Floor Wipers 

2-3 x 12-20 reps each side 

Power Snatch 

3-4 x 1.1.1 reps (10 second between reps)

Conditioning: 

25-20-15-10-5 reps 

Box Jumps 

Toes-2-Bar 

KB SDHP – 70/53 lbs 

15-30-15 meters Shuttle Run

Endurance:

Rest Day

Olympic Lifting Technique: 

Good Mornings 

5-7 x 2-3 reps 

Hang Power Clean 

5-7 x 2-3 reps

Wednesday 5-25-16

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 Pull-ups

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:

15 minutes

30 Wall Ball

15 Burpees

30 Russian Swings – 70/53 lbs

15 Cals Row

Endurance:

4 Rounds:

Row 500 meters

Run 400 meters

Olympic Lifting Technique:

Rest Day

Tuesday 5-24-16

Mobility: 

Biceps, Traps, IT bands

Skill & Strength: 

(SA) OH Press 

2-3 x 7-10 reps 

KB Figure 8 

2-3 x 10-15 reps each side 

Then, 

Front Squat 

1 x 5 reps @60% 

1 x 4 reps @70% 

1 x 3 reps @80% 

2 x 2 reps @95%

Conditioning: 

4 Rounds: 15:00 cap 

30 Double Unders 

20 steps weighted Lunges (goblet style – 15L/15R) – 53/35 lbs 

20 Knees-2-Elbow 

10 Hang Power Cleans – 135/95 lbs 

Endurance: 

Rest Day 

Olympic Lifting Training: 

Snatch Grip Deadlift 

5 x 3 reps 

BB Bent-over-row 

5 x 5 reps

Monday 5-23-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: 

Waiter Walks w/ weight OH 

2-3 x 100' w/ ASHP (as heavy as possible) 50 meters Left/ 50 Meters Right 

Cable/ Banded Chop 

2-3 x 8-12 reps each side 

Lateral Weighted Step-ups 

2-3 x 6-10 reps each side

Conditioning: 

3 cycles: 

4:00 ON, 1:00 OFF 

2/1 Muscle-ups 

4/3 Wall Walks 

8 Deadlifts – 275/175 lbs 

16 (SA) KB Thruster (8L/8R) – 53/35 lbs 

Endurance: 

Pick ONE mode and perform: 

Swim 

5 x 3:00 ON, 1:00 OFF 

Bike 

5 x 4:00 ON, 1:00 OFF 

Run 

5 x 3:00 ON, 1:00 OFF 

Row 

5 x 3:00 ON, 1:00 OFF

Olympic Lifting Technique: 

5-7 sets of: 

1 Power Snatch + 1 Hang Squat Snatch + 2 OHS

Monday Motivation

Sunday 5-22-16

Recovery Day:

Stretch and mobilize.

Relax and recharge physically, mentally, and emotionally.

Get ready for another week of hard work.

Saturday 5-21-16

Skill & Strength:

3 sets; not for time

7-10 BB Rollouts

7-10 BB Bent-over-Row

Conditioning:

For Time...

20/15 HR Push-ups

Then,

3 sets:

5 Deadlifts - 135/95 lbs

5 Hang Power Cleans - 135/95 lbs

5 Shoulder-2-OH - 135/95 lbs

5 Front Squats - 135/95 lbs

Then,

30 Situps

Repeat

Friday 5-20-16

Mobility: 

Hip Flexor, Calves, Forarm

Skill & Strength: 

Dips 

2-3 x Max Reps (2:00 recovery) 

Windmills 

2-3 x 8-12 reps each side 

Bulgarian Squats 

3-4 x 10-15 reps

Conditioning:

AMRAP: 12 minutes 

8 (SA) DB Snatch R + OH Lunge R – 45/25 lbs 

8 (SA) DB Snatch L + OH Lunge L – 45/25 lbs 

12 HR Push-ups 

16 Box Jump Overs – 24/20” 

25-50-25 Shuttle Run

Endurance:

Pick a mode:

Swim, Bike, Run, Row 

5 sets of: 

4:00 ON, 1:00 OFF

Olympic Lifting Technique:

5-7 sets:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 5-19-16

Mobility: 

Chest, Hips, Adductors

Skill & Strength: 

(SA) DB Row 

2-3 x Max reps (2:00 recovery) 

Floor Wipers 

2-3 x 12-20 reps each side 

Snatch Grip Deadlifts 

3-4 x 7 reps 

Conditioning: 

4 cycles 

4:00 ON, 1:00 OFF 

2/1 Rope Climb 

12 Front Squats – 115/75 lbs 

12/9 Ring Dips 

21 KB Swings – 53/35 lbs 

*restart where you left off (max rounds) 

Endurance: 

Rest Day 

Olympic Lifting Technique: 

Good Mornings 

5-7 x 2-3 reps 

Hang Power Snatch 

5-7 x 2-3 reps

Wednesday 5-18-16

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 

2-3 x 30-60 seconds 

TGU 

2-3 x 3-5 reps each side 

Coosak Squats 

2-3 x 5-8 reps each side

Conditioning:

A.

Ladder up X 1 rep each round

7:00 AMRAP 

Heavy Thrusters – 135/95 lbs 

High Box Jumps – 30/24’ 

(1-1, 2-2, 3-3, etc for 7:00)

Then,

-Rest 2:00-

Then,

B.

7:00 AMRAP 

40 Double Unders 

30 Knees-2-Elbow 

20 steps Lunges w/ 1KB in rack position – 53/35 lbs

Endurance:

For Time...

Row 2000 meters 

Bike 2 miles 

Run .75 miles (3-5% incline)

Olympic Lifting Technique: 

Rest Day

Tuesday 5-17-16

Mobility: 

Biceps, Traps, IT bands

Skill & Strength: 

(SA) DB OH Press 

2-3 x 7-10 reps 

Cable Chops 

2-3 x 10-15 reps each side 

Then, 

Front Squat 

1 x 5 reps @60% 

1 x 4 reps @70% 

1 x 3 reps @80% 

1 x 2 reps @90% 

1 x Max Reps @75%

Conditioning: 

For Time: 15:00 Time Cap 

60 Situps 

25 OHS – 95/65 lbs 

25 KB SDHP – 70/53 lbs 

Row 800/600 meters 

25 KB SDHP 

25 OHS 

 60 Situps

Endurance:

Rest Day

Olympic Lifting Training:

Power Cleans 

5 x 3 reps 

BB Bent-over-row 

5 x 5 reps

Monday 5-16-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Waiter Walks

2-3 x 100' w/ ASHP (as heavy as possible)

Landmines

2-3 x 8-12 reps each side

Pistols

2-3 x 6-10 reps each side

Conditioning:

4 Rounds: 17:00 cap

Run 300 meters

12 Deadlifts – 255/165 lbs

12 Burpee-Toes2Bar (1 reps is 1 Burpee+1 T2B)

Endurance:

Pick ONE mode and perform:

Swim

3 x 4:00 ON, 1:00 OFF

Bike

3 x 7:00 ON, 1:00 OFF

Run

3 x 5:00 ON, 1:00 OFF

Row

3 x 5:00 ON, 1:00 OFF

Olympic Lifting Technique:

5-7 sets of:

1 Power Snatch + 1 Hang Squat Snatch + 1 OHS + 1 Snatch Balance

Motivation Monday

Sunday 5-15-16

Recovery Day:

Stretch and mobilize.

Relax and recharge physically, mentally, and emotionally.

Get ready for another week of hard work.

Saturday 5-14-16

Skill & Strength:

3 sets:

10 Pistols

10 hollow body to L-sit

Conditioning:

A. 5:00 Time Cap

3 rounds:

30 Situps

10 hang snatch - 95/65 lbs

Then,

Max reps (MR) - OHS - 95/65 lbs

B. 5:00 Time Cap

3 rounds:

20 Plyo Lunges

10 hang cleans + jerk - 115/75 lbs

Then,

MR - front squats - 115/75 lbs

C. 5:00 Time cap

3 rounds:

10 Burpees

10 Deadlifts - 135/95 lbs

Then,

MR - power cleans - 135/95 lbs

*2:00 between each station

Friday 5-13-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

Handstand holds

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

Windmills

2-3 x 8-12 reps each side

(SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

4 Rounds for time (17:00)

9 Ring Dips

15 Box Jumps

9 Squat Cleans – 135/95 lbs

25' Bear Crawls

Endurance:

Pick a mode: Swim, Bike, Run, Row

5 sets of:

4:00 ON, 1:00 OFF

Olympic Lifting Technique:

5-7 sets:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 5-12-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

(SA) DB Snatch

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

Floor Wipers

2-3 x 12-20 reps each side

Deadlifts

3-4 x 7 reps

Conditioning:

10-9-8-7-6-5-4-3-2-1 reps (20:00 Time Cap)

Deadlifts - 225/155 lbs

Steps OH Lunges (each Leg) - 45/25 lbs

Situps x 2 reps

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps

Hang Power Snatch

5-7 x 2-3 reps

Wednesday 5-11-16

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 Toes-2-Bar

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: 14 minute5 Hang Power Cleans + Jerk – 135/95 lbs

10 C2B Pull-ups

20 Double Unders (RX is unbroken)

15-30-15 meter Shuttle Run

Endurance:

For Time...

Row 1500 meters

Bike 2 miles

Run 1.25 mile

Olympic Lifting Technique:

Rest Day

Tuesday 5-10-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) DB Bench Press

2-3 x 7-10 reps

Cable Chops

2-3 x 10-15 reps each side

Then,

Back Squat

1 x 5 reps @60%

1 x 4 reps @70%

1 x 3 reps @80%

1 x 2 reps @90%

1 x Max Reps @75%

Conditioning:

3 cycles of:

5:00 ON, 1:00 OFF

10 Burpees

20 K2E

30 Wall Ball

40 Russian Swings – 70/53 lbs

*restart where you left off

Endurance:

Rest Day

Olympic Lifting Training: 

Clean Pulls

5 x 3 reps

BB Bent-over-row

5 x 5 reps

Monday 5-9-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Farmers Carry

2-3 x 100' w/ ASHP (as heavy as possible)

Landmines

2-3 x 8-12 reps each side

Lateral Weighted Step-ups

2-3 x 6-10 reps each side

Conditioning:

3 Rounds: (17:00 cap)

Row/Run 300 meters

20 Box Jump Overs

10 Hang Squat Snatch – 115/75 lbs 

Endurance:

Pick ONE mode and perform:

Swim

5 x 3:00 ON, 1:00 OFF

Bike

5 x 4:00 ON, 1:00 OFF

Run

5 x 3:00 ON, 1:00 OFF

Row

5 x 3:00 ON, 1:00 OFF

Olympic Lifting Technique:

5-7 sets of:

1 Power Snatch + 1 Hang Squat Snatch + 1 OHS + 1 Snatch Balance

Monday Motivation

Sunday 5-8-16

Recovery Day:

Stretch and mobilize.

Relax and recharge physically, mentally, and emotionally.

Get ready for another week of hard work.

Saturday 5-7-16

Skill & Strength:

3 Rounds...

Farmers Carry 100'

Waiter Walks 100'

Conditioning:

AMRAP: 20 minutes

Run 200 meters w/ MB

7 Hang Power Snatch – 115/75 lbs

15 Knees-2-Elbow

25 Wall Ball

Friday 5-6-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

Dips

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

Windmills

2-3 x 8-12 reps each side

(SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

4 Rounds for Time: 17:00 cap

9 Clean and Jerks – 115/75 lbs

12 Thrusters – 115/75 lbs

15 Toes-2-Bar

Endurance:

Pick a mode: Swim, Bike, Run, Row

5 sets of:

4:00 ON, 1:00 OFF

Olympic Lifting Technique:

5 sets:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 5-5-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

DB Rows

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

Floor Wipers

2-3 x 12-20 reps each side

Power Snatch

5 x 1.1.1 reps (10 second between reps) 

Conditioning:

AMRAP: 10 minutes

20 steps OH Lunges – 45/25 lbs

15 Pullups

10 Swings – 70/53 lbs

5 Deadlifts – 275/185 lbs

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps

3-position Pause Clean Grip Deadlifts

5-7 x 2-3 reps

Wednesday 5-4-16

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 Pull-ups

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 of:

4:00 ON, 1:00 OFF

30 Wall Ball

20 KB SDHP – 70/53 lbs

30 Situps

20 Box Jumps

Run 100 meters (50 meters out and back)

Endurance:

For Time...

Row 1000 meters

Bike 2 miles

Run 1 mile

Olympic Lifting Technique:

Rest Day

Tuesday 5-3-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) OH Press

2-3 x 7-10 reps

Cable Chops

2-3 x 10-15 reps each side

Then,

Front Squat

1 x 6 reps @60%

2 x 4 reps @70%

3 x 3 reps @80%

Conditioning:

2016 Masters Online Qualifier #4

For Time…

55 Burpees

34 OHS

21 Muscle-ups

(men 95#; 55+ 75#)

(women 65#; 55+ 55#)

Endurance:

Rest Day

Olympic Lifting Training:

Deadlift

5 x 3 reps

BB Bent-over-row

5 x 5 reps

Monday 5-2-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Toes-2-Bar

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

Landmines

2-3 x 8-12 reps each side

Weighted Step-ups

2-3 x 6-10 reps each side

Conditioning:

2016 Masters Online Qualifier #3

Complete AMRAP: 15 minutes

55 double-under

15 chest-to-bar pull-ups

5 hang power cleans

(men 155#; 55+ 135#)

(women 105#; 55+ 95#)

Endurance:

Pick ONE mode and perform:

Swim

5 x 4:00 ON, 1:30 OFF

Bike

5 x 5:00 ON, 1:30 OFF

Run

5 x 4:00 ON, 1:30 OFF

Row

5 x 4:00 ON, 1:30 OFF

Olympic Lifting Technique:

5-7 sets of:

1 Snatch Balance + 1 OHS + 2 steps OH Lunge

Monday Motivation

Sunday 5-1-16

Recovery Day:

Stretch and mobilize.

Relax and recharge physically, mentally, and emotionally.

Get ready for another week of hard work.

Monthly Motivation: May