10/5

Skill: 15 Minutes on CF Endurance Running Technique 

WOD: Track Day (if you can get a couple people to meet at a track that would be awesome!)

4 x 200m Sprint (2:1 rest/work)

5 min rest

2 x 2000m 5 min rest between efforts.

*Goal is to pick a pace where your first effort and second are +/- 10 seconds of each other

5 min rest 

4 x 200m Sprint (2:1 rest/work)

10/4

Weakness: 5 sets of 3 Position Squat Snatch

Strength/Skill: Work up to a heavy 3 rep Push jerk with perfect technique 

WOD: For time 

25 Pull-ups

25 Ring Push-ups

25 K2E (IMPORTANT: knees must touch elbow to count)

25 DB Snatch (total) 60#/40#

25 OHS 95#/65#

Rest As Needed

Accumulate 15 Wall Walks

Rest As Needed

Accumulate 3 Min Hollow Rock Hold, each time you break you must rest in superman hold

Mobility: Overhead mobility work

10/3

Strength: Every 90 seconds for 12 Minutes: 3 Front Squats

sets 1-3: 70% 1 RM FS

4-6: 75%

7-8: 80%

Fun: Moby- "Flowers" 135#/95# Mod1: 115#/75#

WOD: 

20 Rounds

30 seconds Airdyne 70/60 RPM

30 seconds DU 

 * If you don't have an airdyne you can sub rower

rest as needed

Accumulate 25 Pistols per leg

rest as needed

10/10 TGU (turkish get-ups, 10 each side) start with 45#/35# barbell and progressively add weight (if possible)

10/2

1. Active Recovery: spend 20-30 mintues swimming, biking, rowing, airdyne, running with goeal of 70-80% output (120-150BPM Heart rate)

2. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

3. Self education: 30-45 minutes researching technique and efficiency and anything else relevant to CrossFit or Strength and Conditioning (CF endurance, Gymnastics WOD, mobility WOD, CrossFit Journal, project mayhem on youtube, etc) 

10/1

Weakness:

Option A. 10 Minutes to Practice Bar MU

Option B. 10 Minutes to Practice Ring MU and/or progressions

Snatch Supplement: Drop Snatch, work up to a heavy single

Strength: 

A. 4 x 3 Strict Press @80%

B. 1 x Max Effort Push Press @ 80%1 RM Strict Press

Partner WOD, each completes 6 rounds: 

3 deadlifts 295#/175#

9 burpee pull-ups (chest-to-bar)

*Resting partner holds a front rack position with barbell (155#, 115#). No racks allowed, if partner drops bar the other must stop until they hold it again

Cooldown: 1K Row + 10 minutes of Overhead mobility and lat work 

9/30

Weakness: 10 Minutes to work on HS walks, L-sit to HS, and HS holds (against wall or free standing)

Strength: 3 Rep Pause Back Squat (percentages off your 1RM)

5 sets (60,65,70,75,75 percent)

WOD

'Holleyman', 30 Rounds

5 Wallballs 20#/14#

3 HSPU

1 Power Clean 225#/155# Mod1: 185#/135# Mod2: 155#/95#

Rest 10 Minutes, then:

EMOM for 10 Minutes:

3 Power Snatches 135#/95# Mod1: 115#/75#

Rest 5 Minutes, then:

4 x ME Plank Hold w/ 45#/25# on back

*rest 1 Minute between sets

Mobility: hips and foam roll/mash IT band, glutes, and hamstrings

9/28

Weakness: 10 Minutes of weakness work

Strong'ness': 10 minutes to work on something you are good at

Every 90 seconds for 12 Minutes:

1 Clean + 1 Push Jerk, adding weight working to a heavy set

Speed: EMOM for 8 Minutes: shuttle sprint (5 yards out/back, 10 yards out/back)

WOD: 

A. 400 M Run

B. 3 Rds: 6 OHS 115#/75#, 6 burpees

C. 400 M Run

D. 3 Rds: 10 KB Swings 70#/53#, 10 Box Jumps 24"/20"

E. 400 M Run

9/27

Weakness:

15 Minutes working on the posted muscle-up progressions

Skill: 12 Minutes to work up to a heavy double (2 rep) split jerk with perfect technique 

Snatch Supplement: 5 x 5 Snatch Grip Deadlift: percentages off 1 RM snatch (80,90,100,110,120)

WOD: If you are not working out tomorrow, do Saturday's WOD. If you are working out tomorrow:

6 Rounds

A. 30 seconds Max Ring Dips

30 seconds Rest

B. 30 seconds Max Shoulder-to-Overhead 145#/105# 

30 Seconds Rest 

C. 30 Seconds Max Cal Airdyne

30 Seconds Rest

Cooldown: 10 Min Row

3 Rounds NFT: 10 Good Mornings, 1 Min Hollow Rock Hold

9/26

Weakness:

5 x 3 High Hang Squat Clean (emphasize speed, not weight)

Strength: Every 90 seconds for 12 Minutes: 3 Front Squats

sets 1-3: 65% 1 RM FS

4-6: 70%

7-8: 75%

WOD: 

If you have a partner: 15 Min AMRAP:

Partner A: Row for Calories 20/15

Partner B: 20 Push-ups

*first one done rests, then switch

If alone: 15 Min AMRAP:

20 Calorie Row with 1:1 work/rest; during rest period complete 20 push-ups  

Core: 3 Rounds NFT

15 V-ups

30 second superman hold

9/25

Skill: 15 Minutes of Running skill and drills (reference CrossFit Endurance)

Active recovery: 15-20 mintues swimming, biking, rowing, airdyne, running with goeal of 70-80% output (120-150BPM Heart rate)

Mobility: 30 Minutes- 1 hour prioritizing trouble spots

Self education: 30-45 minutes researching technique and efficiency and anything else relevant to CrossFit or Strength and Conditioning (CF endurance, Gymnastics WOD, mobility WOD, CrossFit Journal, project mayhem on youtube, etc) 

9/24

Weakness:

3 x 10 T2B and 3 x 8 K2E (make sure you touch your knees to the elbows, this really requires you to engage your lats)

Snatch Supplement: 5 x 5 Sotts Press (focus on external rotation and armpits facing forward- will be extremely light)

Skill: EMOM 10 Min: 3 Squat Snatches @ 60-70% 1 RM

Strength: 4 x 400 M Sprint (2:1 rest/work)

WOD: 10 Minute AMRAP

15-12-9 225#/155# DL/HSPU as many times as possible 

10 minute row cooldown 

9/23

*Make sure you are looking at the resources provided on the other pages of the blog and including daily cooldown/mobility as well as the ankle, hip, and shoulder strengthening exercises that I have posted links to.

Weakness:

Option A. Kipping HSPU 3 x 10

Option B. 10 minutes Double Unders 

Strength 1: 5 x 3 Strict Press, percentages off 1 RM (65,70,75,80,80) 90 seconds rest between

Strength 2: 

3 Rep Pause Back Squat (percentages off your 1RM)

5 sets (55,60,65,65,70 percent)

WOD: Rotating EMOM for 24 Minutes

A. 12/8 C2B pull-ups (guys/girls; kipping/butterfly)

B. 6 Thrusters 135#/95#

C. 7/4 Strict Chin-ups or 10 Ring Rows

D. 12 Wallballs 20#/14#

Core: 5 x Max Effort L-Sit hold from bar or ME L-sit on parallettes (rest 90 seconds between each set) 

9/22/13

30-60 Minutes of mobility 

Enjoy the rest of your Sunday

9/21/13

Optional Saturday:

Weakness: 10 Minutes of weakness work

Strong'ness': 10 minutes to work on something you are good at

Every 90 seconds for 12 Minutes:

3 Snatches, adding weight working to a heavy 3

Speed: EMOM for 8 Minutes: 40 yard sprint

WOD: 'Coe': 10 Rounds

10 Thrusters 95#/65#

10 Ring push-ups (Mod: regular push-ups)

9/20/13

Weakness:

Option A: 3 x ME Pull-ups (90 seconds rest between)

Option B. 5 x 3 High Hang Squat Snatch (light weight, speed under the bar)

Skill: 10 Minutes to work up to a heavy single split jerk with perfect technique 

Efficiency: EMOM for 10 Minutes: 

3 Push Press (90% 1RM Press or 60% 1RM Push Press)

WOD:

Max Effort Plank Hold:

rest 2 Minutes

5 Rounds:

5 Wall Walks 

10 OHS @50% 1RM or 65% 1RM Snatch

rest 2 Minutes

Max Effort Plank Hold

Endurance (only complete if you are taking off Saturday): 2 Mile Run 

9/19/13

Weakness:

Option A. EMOM for 5 Minutes: 10 Pistols (each leg)

Option B. 4 x ME L-sit on parallettes  or L-hold from bar

Skill: 6 Sets 1 SS + 1 Hang Squat Snatch (60,65,70,70,75 percent 1 RM)

Strength: Every 90 seconds for 12 Minutes: 3 Front Squats

sets 1-3: 60% 1 RM FS

4-6: 65%

7-8: 70%

WOD: 

4 Min AMRAP

10 Lunges 135#/95# (each leg)

20 Wallballs 20#/14#

30 T2B 

Rest 4 Minutes

4 Min AMRAP

10 Lunges 135#/95# (each leg)

20 Wallballs 20#/14#

30 T2B 

Rest 4 Minutes

4 Min AMRAP

10 Lunges 135#/95# (each leg)

20 Wallballs 20#/14#

30 T2B 

9/18/13

Skill: 15 Minutes of Running skill and drills (reference CrossFit Endurance)

Active recovery: 15-20 mintues swimming, biking, rowing, airdyne, running with goeal of 70-80% output (120-150BPM Heart rate)

Mobility: 30 Minutes- 1 hour prioritizing trouble spots

Self education: 30-45 minutes researching technique and efficiency and anything else relevant to CrossFit or Strength and Conditioning (CF endurance, Gymnastics WOD, mobility WOD, CrossFit Journal, project mayhem on youtube, etc) 

9/17/13

Weakness: 

Option A: Handstand walk practice

Option B: 4 x 5 Bench Press

Snatch Supplement: 4 x 3 Snatch balance 

Strength 1: Establish a 1RM Strict Press

4 x 3 Strict Press @75%

Strength 2: 6 sets of 2 Touch-and-Go Power Clean (rest 90-120 seconds between)

WOD: 4 Rounds  

20 KB Swings 70#/44#

400 M Run

4 Deadlifts at 70% 1RM

9/16/13

Warm-up: 3 Rounds 300 M Row 20 jumping lunges Weakness: 10 Minutes to practice double-unders/triple-unders Technique: EMOM for 10 Minutes: 3 Perfect Squat Cleans (reset between reps, starting at 50%, no higher than 70%) Strength: 3 Rep Pause Back Squat- (full pause at bottom of squat not 90 degrees; percentages off your 1RM) 5 sets (50,55,55,60,65 percent) WOD: Rotating EMOM for 24 Minutes A. 5/3 C2B (guys/girls; kipping/butterfly) B. 10/8 HSPU  C. 5/3 Strict Chin-ups or 8 Ring Rows D. 10 Box Jumps 30"/24" Core: 3 Rounds, NFT (not for time) 2 TGU (you choose weight, use KB) 1 Minute hollow rock hold Mobility: hips and foam roll/mash IT band, glutes, and hamstrings