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