Wednesday 8/13

Squats:

a. 6 x 2 Back Squat @ 80% of 1 RM

b. 3 x 5 Front Squat @ 50% of 1 RM with 7 second pause at bottom of each rep!

10 x 250m Row

*2 Minute Rest between intervals

*Perform 3-5 MU during each rest period

Tuesday 8/12

Press/Accessory:

A. 1 RM Bench

B. DB Skullcrushers: 4 x 10-15

C. Pendlay Row: 5 x 8

3 Rounds:

30 dumbbell shoulder presses, 35#/20# 

20 weighted pull-ups, 35#/20# 

10 weighted dips, 35#/20# 

Monday 8/11

Lifting:

a. Establish a 1 RM Front Squat

b. Snatch Complex: 3 Tng Squat Snatches, build to a heavy set

Gymnastics: AMRAP 8

6 Strict HSPU

4 MU

AMRAP 15:

3 Power Snatches 135#/95#

15 Wallballs 20#/14#

*Please let me know if you are still following, how the squat cycle went, etc.

Saturday 8/9

Lifting:

a. 1 RM Clean & Jerk

On a running clock, Begin at 0:00: 15-12-9

Squat Clean 135/95

Push Jerk

Begin at 20:00: 4 Rounds for Time

21 WallBall 20#/14#

18 Pull Up

15 KB Swing 70#/53#

12 HSPU

Begin at 45:00: 3 Rounds

10 Power Snatch 135#/95#

20 Pistols (alternating)

30 Double Unders

Friday 8/8

Lifting:

a. 5 RM OHS 

b. Back Rack Lunge: 3 x 8 each leg

Bell: 3 Rounds

21 Deadlifts 185#/135#

15 Pull-ups

9 Front Squats 185#/135#

Wednesday 8/6

Squats/Lifting

a. 1 RM Squat

b. EMOM x 7: 3 Tng Power Snatches

c. 3 x 8-15 GHR (Glute Ham Raises)

10 Rounds, 1 minute each:

3 Deadlifts 315#/205#

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

Max reps burpee

*Rest 2 minutes between rounds.

Tuesday 8/5

Press/Accessory:

A. 5 RM Close Grip Bench

B. DB Bench: 4 x 10-15

C. Pendlay Row: 5 x 8-12

For Total Reps:

Max reps Press 135#/95

Max reps L-pull-up

Max reps shoulder press 115#/75#

Max reps strict pull-up

Max reps shoulder press 95#/65#

Max reps chest-to-bar pull-up

Max reps shoulder press 65#/45#

Max reps pull-up

*Resting 2 Minutes between stations

Monday 8/4

Lifting

a. 1 RM Snatch

B. 5 x 1 @ 90% of a

Gymnastics:

A. MU Progression Practice

B. EMOM x 7: 5 Burpees + 2-4 MU

AMRAP 15:

10 Dumbbell Thrusters 50#/30# (one in each hand)

50 DU

Saturday 8/2

For time:

95-lb. thrusters, 30 reps

20 GHD sit-ups

400-meter run

115-lb. thrusters, 20 reps

30 GHD sit-ups

400-meter run

135-lb. thrusters, 10 reps

40 GHD sit-ups

400-meter run

Friday 8/1

Squats:

a. Establish a 1 RM Back Squat

b1. Build to a 1 RM Power Snatch

b2. EMOM x 7: 3 Power Snatches (Heavy)

c. Barbell Step-up: 4 x 8 Each leg (heavier than last week)

d. Glute Ham Raises: 4 x 10 

AMRAP 12:

10 Burpees 

25 DU

Wednesday 7/30

Squats/Lifting:

a. Build to a Heavy 2 Rep Hang Squat Clean (do not drop bar)

b. 4 x 2 Hang Squat Clean @ 90% of a.

c. Back Squat: 6 x 2 @ 80%

For Time: 5 Rounds

10 Deadlifts 225#/155#

20 Wallballs 20#/14#

Tuesday 7/29

Press/Accessory:

A. Strict Press: Build to a 1 RM

B. Strict Press: 5 x 1 @ 90% of a.

C. Close Grip Bench Press: 4 x 8

Gymnastics: 

A. MU Progression Practice (Still spend time doing these even if you have MU)

B. EMOM x 8: 2-4 MU

AMRAP 20:

3 Hang Power Clean 185#/135#

6 Strict Ring Dips

9 Box Jumps 30"/24"

27 DU

Monday 7/28

Lifting/Squats:

a. Build to a Heavy Complex: 1 High Hang Squat Snatch + 3 OHS

b. Back Squat: 2 x 2 @ 100% 

Gymnastics: 3 Rounds

5 Rope Climbs

10 Strict HSPU

20 GHDSU

30' HS Walk

*Rest 90 Seconds Between Rounds 

Hammer: 5 Rounds

5 Power Cleans 135#/95#

10 Front Squats 135#/95#

5 Jerks 135#/95#

20 Pull-ups

*Rest 90 Seconds Between Rounds

Saturday 7/26

Lifting:

a. Snatch Grip Push Press: Build to a Heavy Double (not to failure)

b. Snatch Grip Push Press: 4 x 2 @ 90% of b. (5 second hold in lockout position on each rep)

Abbatte: For Time

1 Mile Run

21 Clean & Jerks 155#/115#

800 M Run

21 Clean & Jerks 155#/115#

1 Mile Run

Friday 7/25

Lifting:

a. Squat Clean: 5 x 2 @75%-80% (drop bar)

Squats/Accessories:

a. Back Squat: 6 x 2 @ 80%

b. Barbell Step-up: 4 x 8 Each leg (heavier than last week)

c. Glute Ham Raises: 4 x 10 

4 Rounds:

5 Muscle-ups

10 Burpees to 6" Target

15 GHD Sit-ups

Thursday 7/24

Active Rest Day

Wednesday 7/23

Squats/Lifting:

a. Back Squat: 3 x 3 @ 95%

b. Build to a Heavy Complex: 1 Hang Squat Clean + 1 Low Hang Squat Clean + 1 Squat Clean

c. 3 x 3 Squat Cleans @ 90% of a.

Gymnastics: 12 Minutes working Muscle-up Progressions

For Time: 21-15-9

Deadlift 315#/205#

Box Jump 30"/24"

Tuesday 7/22

Press/Accessory:

A. Strict Press: Build to a 3 RM

B. Strict Press: 5 x 3 @ 90% of a.

C. Close Grip Bench Press: 4 x 12

WOD: 4 Rounds

20 Cal AD

15 Ring Dips

10 Strict Pull-ups/Chin-ups

5 Shoulder to Overhead 155#/115#

*3:1 Rest:Work between rounds

Monday 7/21

Lifting/Squats:

a. Squat Snatch: 5 x 2 @ 75-80%

b. Back Squat: 6 x 2 @ 80% 

Gymnastics: 5 Rounds

4-6 MU

Max HS Walk

*Rest 1-3 Minutes between Rounds

MetCon: AMRAP 7

10 Burpees over the bar

10 Front Squats 135#/95#

Saturday 7/19

Lifting:

a. EMOM x 20: 1 Squat Clean with 5 second pause at bottom (start with about 50% 1 RM, increase weight every 2 minutes)

b. Box Squat: 10 x 2 @ 65% 1 RM

Workout Courtesy CrossFit Invictus:

AMRAP 6

4/3 Muscle-Ups

12 Alternating Pistols

Rest exactly 4 minutes, and then . . .

AMRAP 6

4 Hang Cleans (185/135 lbs)

8/6 Handstand Push-Ups

Rest exactly 4 minutes, and then . . .

AMRAP 6

5 Deadlifts (275/185 lbs)

10 Burpees Over the Barbell

50 Double-Unders

Rest exactly 4 minutes, and then. . .

AMRAP 6

2 Chest-to-Bar Pull-Ups

2 Thrusters (135/95)

4 Chest-to-Bar Pull-Ups

4 Thrusters

6 Chest-to-Bar Pull-Ups

6 Thrusters

8 Chest-to-Bar Pull-Ups

8 Thrusters

. . . and so on up the ladder

Friday 7/18

Squats/Accessory

A. Back Squat: 4 x 4 @ 90%

B. Snatch Balance: 5 x 3 (Compare to 2 weeks ago)

C. Barbell Step-up: 4 x 8 (Each leg)* Use box height so that leg planted on box is parallel to the ground. Avoid driving off the back foot as much as possible. Drive through you heal. If you have to shift weight onto the ball of your foot, then you are using too much weight

MetCon: 21-15-9

KB Swings 70#/53#

Burpees

GHD Sit-ups

Thursday 7/17

Recovery Day

Wednesday 7/16

Squat Snatch: 5 x 4 @ 65-70%, drop each rep

Press/Accessory:

A. Strict Press: Build to a 5 RM

B. Strict Press: 3 x 5 @ 90% of a.

C. DB Bench Press: 4 x 12

Squats

a. 6 x 2 @ 80%

Metcon: with a 12 minute clock

1 Min Max Strict Pull-ups, immediately into:

AMRAP 11:

50 DU

12 DB Snatches 55#/35# (6 left/6 right)

Tuesday 7/15

5k Run

AMRAP 10

7 Burpees

50' HS Walk

Monday 7/14

Lifting:

a. Squat Snatch, 7 sets: 2 Position (High Hang, Hang)

b. Snatch Grip Push Press: 5 x 3 @ 90%+ of last week

Squats/ Accessory

a. Back Squat: 5 x 5 @ 85% 1 RM

b. Hip Extension: 75 reps in as few sets as possible (unweighted)

Metcon: For Time

45 Thrusters 95#/65#

45 Pull-ups

Saturday 7/12

Squats/Accessory

A. Box Back Squat: 12 x 2 @ 60%

B. Chinese Arches: 2 x :60, 2 x :90

3 Rounds Of:

10 Squat Clean Thrusters 135/95 

1 Minute Max Burpee C2B Pull Up

2 Minute Max Cal row 

Rest 2 minutes  (5 Muscle Up in each rest period!!)

(Yes, you rest 2 min after each round, then rest a total of 7 minutes once you have completed all 3 rounds for parts one and two)

—–5 minutes rest—–

3 Rounds of:

10 Shoulder to Overhead 185/135

1 Min Max T2B 

2 Min Max Box Jumps 24″

Rest 2 minutes between rounds (10 HSPU in each rest period, preferably strict!!)

—–5 minutes rest—–

12-10-8-6-4-2

Strict Pull Up 

Strict Ring Dip 

KB Snatch 24/16K (each arm)

Friday 7/11

Squats/Accessory

A. Squat Snatch: 5 x 4 @ 65%, DROP EACH REP

B. Back Squat: 6 x 2 @ 80%

C. Bulgarian Split Squat: 4 x 6 (Each Leg- heavier than last week)

The Ghost: 6 Rounds

1 Min Max Cal Row

1 Min Max Burpees

1 Min Max DU

1 Min Rest

*Don’t game this workout.  Don’t go slow on the burpees just to get more double unders.  Go hard at each station!

EMOM x 6: 15 Pull-ups (As fast as possible)

Thursday 7/10

Recovery Day

Wednesday 7/9

Squat Clean: 5 x 4 @ 65%, drop each rep

Squats:

A. Back Squat: 6 x 6 @ 80%

Bench/Accessory:

A. Bench: Build to a 1 RM

B. Bench: 5 x 3 at 90% of last weeks 3 RM

C. Seated DB Press: 4 x 15

Metcon: 3 Rounds

25 GHD Sit-ups

5 Clean & Jerks 205#/145#

Tuesday 7/8

Track Workout: Yasso Progression

6 x 800m, goal is to maintain same time on all five so do not go out too fast (1:1, work: rest)

Monday 7/7

Lifting

a. EMOM x 7: 5 Power Snatches (Touch and Go)

b. Snatch Grip Push Press: Build to a Heavy Triple (not to failure)

c. Snatch Grip Push Press: 3 x 3 @ 90% of b.

Squats/Accessory

A. Back Squat: 6 x 2 @ 80%

B. Good Morning: 4 x 10

C. Weighted Hip Extensions: 3 x 20

WOD

A. AMRAP 3

10 Deadlift 185#/135#

10 T2B

-3 minutes rest-

B. AMRAP 4

15 Deadlift 225#/155#

15 Box Jumps 24"/20"

-4 minutes rest-

C. AMRAP 5 

20 Deadlift 275#/185#

20 Wallballs 20#/14#

Saturday 7/5

Squats/Accessory

A. Box Back Squat: 12 x 2 @ 55%

B. 4 x :90 Chinese Arches

WOD: Starting at the 0:00

4-3-2-1

Rope Climb

Squat Clean 185#/135#

At the 15:00: 30-20-10

KB Swing 70#/53#

HSPU

At the 30:00: 10-1 (descending ladder)

Thruster 115#/75#

C2B

Friday 7/4

Squats/Accessory

A. Back Squat: 6 x 5 @ 80%

B. Snatch Balance: 5 x 3

C. Bulgarian Split Squat: 4 x 8 (Each Leg- heavier than last week)

Alternating EMOM x 10: 

a. Odd: 18 Wallballs (As fast as possible)

b. Even: 5 MU

For Time: 3 Rounds

15 OHS 135#/95#

30 GHD Sit-ups

45 Hip Extensions

Thursday 7/3

Recovery Day

Wednesday 7/2

Lifting:

a. Clean & Jerk: Build to a Heavy Double 

*Heavy, not max. This means no failed reps. 80-85% of 1 RM

Bench/Accessory:

A. Bench: Build to a 3 RM

B. Bench: 3 x 3 at 90% of A.

C. Seated DB Press: 4 x 8

Squats:

A. Back Squat: 6 x 2 @ 80%

3 Rounds:

5/3 Muscle-ups

10 T2B

15 Box Jumps 24"/20"

20 Deadlifts, Unbroken

3/2 Muscle-ups

*Rest 3 Minutes between Rounds

Tuesday 7/1

Track Workout, Courtesy NC Lab: 

2x60m

2x80m

1x100m

1x150m

1x200m.  

Partner Band Sprints: 4 x 15m

Run Workout Details:  This is a speed endurance workout.  These are controlled sprints between 95-98% max efforts.  Build your intensity.  The 60s should be at 90-92%, the 80s should be at 92-95%, etc.  Stay in control.  Maintain your form.  Recovery should be 2-3min between efforts. 

Monday 6/30

Lifting:

a. Squat Snatch: Build to a Heavy Double (does not mean 2 RM, drop bar between reps)

b. Hang Squat Snatch: 5 x 2 at 90% of a. 

Squats/Accessory

A. Back Squat: 6 x 4 @ 80%

B. Good Morning: 4 x 8

C. Weighted Hip Extensions: 4 x 15

Gymnastics: 2 x ME Strict HSPU 

For Time:

49 Pull-ups

7 OHS 185#/135#

Sunday 6/29

Rest Day

Saturday 6/28

Lifting: 7 x 1 Power Clean and Jerk at 85-90% 1 RM

Squats/Accessory:

A. Box Back Squat: 12 x 2 @ 55%

B. 4 x :60 Chinese Arches

Metcon: 7 Rounds

250m Row

25 GHD Sit-ups

*Scale to 15 GHDSU if you do not do them consistently

Friday 6/27

Lifting:

a. 7 Sets: 1 High Hang + 2 Hang Squat Snatches

b. Split Jerk: 5 x 3 (do not go above 65% of your 1RM, we are looking for speed)

Squats/Accessory:

A. Back Squat: 6 x 2 @ 80%

B. OHS: 15-12-9 rest as needed between sets

C. Bulgarian Split Squat: 4 x 8 (Each Leg)

3 Rounds

400 m Run

20 Deadlifts (Unbroken, TnG)

*The goal here is to choose a weight that you can hit unbroken for all 3 rounds. We will be doing similar workouts in the next 2 weeks, so you can be conservative here and then increase as necessary in coming weeks

Wednesday 6/25

Lifting:

a. Clean: Build to a Heavy Triple

Bench/Accessory:

A. Bench: Build to a 5 RM

B. Bench: 3 x 5 at 90% of A.

C. Seated DB Press: 4 x 10

Squats:

A. Back Squat: 6 x 3 @ 80%

WOD:

EMOM x 7: 3 Squat Cleans (Heavy, weight can be increased)

-rest 5 Minutes-

EMOM x 7: 2 Squat Cleans (Heavier, try and use same weight on all)

Tuesday 6/24

Track Workout: 

A. 800m Time Trial

B. 10 x 100m, rest as needed between efforts

C. EMOM x 5: 15 Burpees* This is to be AS FAST AS POSSIBLE. We are trying to increase cycle time with this!

Monday 6/23

Lifting:

a. Squat Snatch: Build to a Heavy Triple (drop bar between reps)

b. Every 2 Minutes for 8 Minutes: 3 Squat snatches at 90% of a. 

Squats/Accessory

A. Back Squat: 6 x 2 @ 80%

B. DB OHS: 7 x 5 (each arm)

C. Good Morning: 3 x 12

Gymnastics: 4 x ME Muscle ups (rest 2 Minutes between attempts)

Metcon: Every 2 Minutes for 20 Minutes

30 Seconds ME Airdyne (Calories) + 10 GHD Sit-ups

Sunday 6/22

Rest Day

Saturday 6/21

Lifting:

a. Squat Snatch (Build to a Heavy Single, not necessarily a max, 3-5 reps at or above 90% of your 1 RM)

Gymnastics: 

50 DU

40 GHD Sit-ups

30 DU

20 GHD Sit-ups

10 MU

Partner 'McGhee': AMRAP 30

5 Deadlift 275#/185#

13 Push-ups

9 Box Jumps 24"/20"

*One partner completes a round, while the other rests

Friday 6/20

Back Squat: Establish a 1 RM

*Remember this number, and do it before the workout.

**3-5 reps at or above 90%

20 Min AMRAP:

A. Fran: 21-15-9

Thrusters 95#/65#

Pull-ups

Immediately into

B. Elizabeth: 21-15-9

Power Cleans 135#/95#

Ring Dips

Immediately into

C. Diane: 21-15-9

Deadlifts 225#/155#

HSPU

Immediately into

D. 30 Muscle-ups

Thursday 6/19

Active Recovery

Wednesday 6/18

Lifting:

a. Build to a Heavy Squat Clean & Jerk (3-5 reps should be at or above 90%)

b. EMOM x 7: 2 Squat Clean & Jerks at 85% of a.

c. Bench: Build to a 1 RM **(Make sure that 3-5 sets are at or above 90% of your previous 1 RM)

Squats. 

Box Squat: 10 x 2 @ 65% 1 RM Back Squat

WOD: 3 Rounds

15 Cal Row

10 Burpees over the rower

Tuesday 6/17

Track Workout: Yasso Progression

5 x 800m, goal is to maintain same time on all five so do not go out too fast

Monday 6/16

Lifting:

a. Build to a Heavy Squat Snatch

b. EMOM x 7: 2 Squat Snatches at 85% of a.

For Time: 9-6-3

Strict HSPU

Front Squat 195#/140#

Burpee Facing Burpee

Saturday 6/14

Lifting:

A. Build to a Heavy Squat Clean & Jerk

WOD 1: Lynne, 5 Rounds

Bodyweight Bench Press, Max Reps

Strict Pull-ups, Max Reps

*Rest as needed between rounds

WOD 2: For Time

5 Rope Climbs

10 Strict HSPU

15 Ring Dips

20 Back Extensions

25 GHD Sit-ups

50' HS Walk

25 GHD Sit-ups

20 Back Extensions

15 Ring Dips

10 Strict HSPU

5 Rope Climbs

Friday 6/13

Strength: Deadlift

A. 1 rep @ 100%

**Remember the percentages are based on your Max + 30#

Lifting:

a. 10 x 1 Squat Clean & Jerk

b. EMOM x 5: 1 High Hang Squat Snatch + 4 OHS 

Squats. 

Box Squat: 10 x 2 @ 60% 1 RM Back Squat

WOD: 

A. AMRAP 5

10 OHS 135#/95#

10 Pushups

-rest 2 Minutes-

B. AMRAP 5 

15 OHS 115#/75#

30 DU

Thursday 6/12

Recovery Day: Do something fun

Wednesday 6/11

Lifting:

a. EMOM x 10: 1 Squat Snatch

b. 5 Sets: 1 High Hang Squat Clean + 1 Hang Squat Clean

c. 5 x 2 Snatch Grip Push Press

For Time: 3 Rounds

10 Front Squats 185#/135#

20 C2B

50 DU

Tuesday 6/10

Track Workout:

Run 1600 m

Rest 3 minutes

Run 1200 m

Rest 2 minutes

Run 800 m

Rest 1 minute

Run 400 m

Monday 6/9

Lifting: 

a. 5 Sets: 1 High Hang Squat Snatch + 1 Hang Squat Snatch

b. EMOM x 5: 2 Clean and Jerks

c. Good Morning: Build to a Heavy Triple

Gymnastics, EMOM x 7: 5 MU/ MU Progression work

Rotating EMOM x 18

a. 6 Back Squats (you choose weight, should be challenging with good positioning)

b. 15 Cal Airdyne

c. 10 T2B

Saturday 6/7

Lifting:

A. Build to a Heavy Squat Snatch

WOD: With a Running Clock

At 0:00: For Time

100 Double Unders 

50 KB Swings 53/35

25 Thrusters 95/65

At 15:00: 2 Rounds for Time

10 Front Squats 205/145 (no rack)

10 Burpee Muscle Ups

At 30:00: For Time

30 Power Snatch 95/65

Friday 6/6

Strength: Deadlift

A. 1 rep @ 97.5% 

**Remember the percentages are based on your Max + 30#

Lifting: 

a. 5 sets: 2 Snatch Pulls + 1 Hang Squat Snatch (bar starts below knee)

b. EMOM x 10: 1 Squat Clean & Jerk

WOD: For Time

100 DU

9-6-3: Deadlift 315#/205#

*25 GHD Sit-ups after each round

100 DU

Thursday 6/5

Active Recovery

Wednesday 6/4

Lifting: 

a. EMOM x 5: 1 Clean Pull + 1 Hang Squat Clean (below knee)

b. Bench: Build to a Heavy 4 RM

Squats. 

Box Squat: 10 x 2 @ 55% 1 RM Back Squat

*Set-up the Box so that your hip crease is just below the top of your knee while on the box. Stay tight at the bottom, do not relax. Quick Tutorial

Gymnastics: 7 x 7 C2B, 1 Minute rest between efforts

WOD: 4 Rounds

20 Cal AD

15 Box Jump Overs 24"/20"

10 Ring Dips

*3:1 Rest:Work between rounds

Tuesday 6/3

NCCF Lab Run Workout:

15min easy run (65-75% perceived exertion) with 1min rest

10min easy run with 1min rest

5min easy run with 3min rest

8×10 hill sprints with full recovery between efforts (2-3min)

Run Workout Details:  The primary focus of this workout is hill sprints.  The 30min of easy pace running will fatigue your slow twitch muscle fibers.  The hill sprints will force the recruitment of your fast twitch muscle fibers.   CrossFit athletes must learn to maximize their recruitment of both fast and slow twitch muscle fibers.  The hill sprints need to be performed on a steep hill (at least 10% grate and a perceived exertion of 95-98%.

Monday 6/2

Lifting: 

a. EMOM x 10: 1 Squat Snatch

b. 5 sets: 2 Clean Pull + 1 Hang Squat Clean (bar starts right below knee)

Squats: 

a. Heavy Triple

b. Backoff sets: 4 x 3 (perform all 4 sets at the same weight)

WOD: 3 Rounds 

15 Thrusters 100#/70#

15 C2B

Saturday 5/31

Lifting:

A. Build to a Heavy Squat Snatch

B. Build to a Heavy Squat Clean & Jerk

Strength: Squats

a. Box Squat: 10 x 2 @ 50% 1 RM (explosive and fast)

b. 10 RM Back Squat

WOD: 

AMRAP 6

5 Strict Pull-ups

10 KB Swings 70#/53#

15 GHD Sit-ups

-Rest 5 Minutes-

AMRAP 5

5 Strict Chin-ups

10 T2B

25 DU

-Rest 5 Minutes-

AMRAP 6

15 Calorie Airdyne

30 Strict HSPU

*Remainder of the time, Max Burpee Box Jumps 30"/24"

Friday 5/30

Strength: Deadlift

A. 2 reps @ 95% 

B. Every 2 Minutes for 6 Minutes:  3 reps @ 70%

* Remember the percentages are based on your Max + 30#

Lifting:

A. 7 Sets: 1 Snatch DL ( to the hip) + 1 Hang Squat Snatch (above knee)

B. 5 x 2 Behind the Neck Snatch Grip Push Press

WOD: AMRAP 10

5 Bar Muscle-ups

10 Thrusters 135#/95#

Wednesday 5/28

Lifting: 

a. 5 sets: 2 Position Squat Snatch (Knee, Floor)

b. EMOM x 10: 1 Squat Clean & Jerk

c. Front Squat: 3 x 3, (all three sets heavy but they do not have to be the same)

Gymnastics EMOM x 7: 6 C2B

WOD: 

21 Snatches 155#/115#

-rest 3 Minutes-

15 Snatches 155#/115#

-rest 3 Minutes-

9 Snatches 155#/115#

*When scaling, do not go too light

Tuesday 5/27

NC Lab Track Workout of the Week:

3 rounds:  3x600m with 45sec rest between intervals and 4min rest between rounds

Track Workout Pace Targets:

Mile PR Time/600m Pace Target Range

5:20/2:12-2:15

5:40/2:22-2:25

6:00/2:28-2:31

6:20/2:36-2:39

6:40/2:46-2:50

7:00/2:54-2:58

7:20/3:04-3:08

7:40/3:10-3:14

8:00/3:18-3:23

8:30/3:30-3:35

9:00/3:40-3:45

Monday 5/26

Happy Memorial Day

Lifting:

Complex, 7 Sets: 1 Snatch DL (below knee) + 1 Snatch DL (hip) + 1 High Hang Squat Snatch

*This is intended for you to feel the positions. You lift weight one of two ways, technique and speed under the bar. If you're positioning is off, you won't move the weight well

**Pause for 1 second in each position. When you do the Snatch DL to the hip, you should pause with a slight bend in the knee and vertical torso, mimicking the high hang position, and you shouldn't have to adjust anything for the high hang squat snatch

***The High Hang Snatch will be the limiter. This is more about technique and speed than weight.

WOD: Murph

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

*You may partition the pull-ups, push-ups, and squats as needed. if you have a 20# vest, wear it.

Saturday 5/24

Lifting:

a. 10 x 1 Squat Clean & Jerk

b. EMOM x 5: 1 High Hang Squat Snatch + 4 OHS 

c. Bench: 5 x 3

Squats:

a. Build to a heavy single Front Squat

b. 3 x 3 Back Squat

WOD: 10 Rounds

1 Minute of Rowing (for calories)

Rest 15 Seconds

30 Seconds of Ring Dips

Rest 15 Seconds

30 Seconds of OHS 115#/75#

Rest 30 Seconds

Friday 5/23

Strength: Deadlift

A. 2 reps @ 90% 

B. Every 2 Minutes for 6 Minutes:  3 reps @ 75%

* Remember the percentages are based on your Max + 30#

**Since we are in the getting towards the end of this deadlift cycle, we will do this progression on Friday so you have the benefit of a recovery day before pulling such a high percentage of your target 1 RM.

Every 2 Minutes for 16 Minutes:

5 RDL's

5 Bent over Rows

5 Strict Weighted Chin-ups

5 Good Mornings

*You choose weight, should be challenging but do not sacrifice technique

WOD: 

A. 3 Rounds

1:00 Max Handstand Walk

1:00 Rest

-rest 2:00 Minutes-

B. 3 Rounds

30 DU

20 Deadlifts 185#/135#

10 Burpees over the bar

Thursday 5/22

Active Recovery

Wednesday 5/21

Lifting:

a. EMOM x 10: 1 Squat Snatch

b. 5 Sets: 1 High Hang Squat Clean + 1 Hang Squat Clean

c. Front Squat: 3 x 3, 5# heavier than last week

Gymnastics: 

A. MU Progression work

B. 7 x 5 Unbroken C2B: Rest :30 between sets

WOD: 10 Rounds

1 Minute Airdyne

Rest 15 Seconds

30 Seconds Strict Pull-ups

Rest 15 Seconds

*You should be challenging yourself on the airdyne

Tuesday 5/20

Track Day Courtesy of NC Lab

A. 3x400m w/ 4min rest between efforts

 Details:  Sprint 50m, easy jog 50m (just above walking pace), repeat until you complete 400m, rest 4min…perform 2 more rounds.

Rest 2 additional minutes

B. 3x(200m, 100m, 100m) with 4min rest between efforts

 Details:  Run 200m at a hard tempo (90% perceived exertion), easy jog 100m (just above walking pace), and end with a 100m sprint.  Then rest 4min…perform 2 more rounds

Monday 5/19

Lifting: 

a. 5 Sets: 2 Snatch Pull + 1 High Hang Squat Snatch + 1 Hang Squat Snatch

b. EMOM x 5: 2 Clean and Jerks

c. Back Squat: Build to a Heavy Double

d. Back Squat: 4 x 7

WOD: Amanda, 9-7-5

MU 

Squat Snatches 135#/95#

If you Cannot do MU: 3 Rounds

10 Ring Dip

10 C2B

7 Squat Snatch 135#/95#

Saturday 5/17

WOD 1: JT, 21-15-9

HSPU

Ring Dip

Push-up

*Compare to 3/15

WOD 2: Nukes

A. 8 minutes to complete:

1-mile run

Deadlifts 315#/205#, max reps in remaining time

B. Then, 10 minutes to complete:

1-mile run

Power cleans 225#/155#, max reps in remaining time

C. Then, 12 minutes to complete:

1-mile run

Overhead squats 135#/95#, max reps in remaining time

Friday 5/16

Lifting: 

a. EMOM x 5: 1 Clean Pull + 1 Hang Squat Clean (below knee)

b. 5 sets: 2 Behind the Neck Split Jerks

c. Back Squat: 6 x 4

Gymnastics:
A. 4 x Max Unbroken MU, Rest as needed

WOD: For Time

80 DU

60 Cal Row

40 C2B

20 Squat Snatches 135#/85#

Thursday 5/15

Active Recovery

Wednesday 5/14

Lifting: 

a. 5 sets: 2 Snatch Pulls + 1 Hang Squat Snatch (bar starts below knee)

b. EMOM x 10: 1 Squat Clean & Jerk

c. Front Squat: 3 x 3, across

*Add 5# to the weight you used 2 weeks ago

Strength: Deadlift

A. 2 reps @ 85% 

B. Every 2 Minutes for 6 Minutes:  3 reps @ 70%

* The EMOM involves speed sets meaning the bar should move as fast as possible

**Remember the percentages are based on your Max + 30#

WOD: 4 Rounds

25 Wallballs 20#/14#

5 Power Cleans 185#/135#

3 Rope Climbs

*rest 90 Seconds between sets

Tuesday 5/13

Track Day!

"The primary focus of our track workouts is the development of an efficient aerobic energy system. Endurance training involves manipulation of intensity, duration, and recovery.  The majority of our intervals are at sub-threshold intensities. These controlled intensities create programming balance while targeting improved performances at longer durations.   As a byproduct, we are producing smaller volumes of lactate at higher intensities and, more importantly, we are removing higher volumes of accumulated lactate and other metabolites from the bloodstream.  This ultimately translates into our CrossFit performances."- Chris Hinshaw

 Workout: 3 Rounds

1000m (sub-threshold)

-15 seconds rest-

400m easy jog 

300m (85-88%)

-60 seconds rest-

200m (88-90%)

-60 seconds rest-

100m (90-92%)

-60 seconds rest-

Monday 5/12

Lifting: 

a. EMOM x 10: 1 Squat Snatch

b. 5 sets: 2 Clean Pull + 1 Hang Squat Clean (bar starts right below knee)

c. Back Squat: 7 x 5

As you can tell, there is no prescription for percentages. Here is some advice from Glenn Pendlay for choosing weight:

"attempt to work as heavy as possible, but no heavier than a weight that you have consistently good form using...It is easy to get carried away adding weight and ruin the position or tempo of your lifts, it is also easy to be too cautious, and not try hard enough to add weight to the bar.  To minimize mistakes in either direction, I recommend the following:  After each exercise, think about how many lifts you were happy with, and demonstrated good position and tempo with, and how many you either missed outright, or demonstrated poor technique with.  Out of every 10 lifts, 7 or 8 should be good lifts.  2-3 can be misses or lifts you are less than happy with... if you consistently do 10 out of 10 perfectly, you could probably stand to push the weight up a little harder.  If you consistently do 5 good lifts against 5 bad ones, you probably need to back off a bit."

Gymnastics: 

A. MU Progression work

B. 7 x 5 Unbroken C2B: Rest :30 between sets

WOD: AMRAP 20

10 Strict HSPU

20 Strict Pull-ups

10 GHD Sit-ups

Sunday 5/11

Rest Day: Happy Mothers' Day!!

Saturday 5/10

Gymnastics:

A. MU Progressions

B. 7 x 5 Unbroken C2B: Rest :40 between sets

Strength: Build to a 3 RM Thruster 

WOD: Justin, 30-20-10

Bodyweight Back Squats

Bodyweight Bench Press

Strict Pull-ups
*If the number of strict pull-ups is too high, scale down but make sure you do strict pull-ups not kipping. Scale the weight on the bench press if it is too heavy, not the reps.

Friday 5/9

Lifting:

A. EMOM x 10: Hang Power Clean Hold + Push Jerk

B. Snatch Pull: 5 x 2 @ 105% of 1 RM Snatch

*The Hang Power Clean Hold means you hold the bar in the hang position, just above the knee, for 10 seconds then complete the clean. Feel the position and really emphasize holding everything static and engaged.

Gymnastics: 15-12-9 Strict HSPU

*15 GHD Sit-ups after each set

WOD: 3 Rounds

400 m Run

21 Burpees

Thursday 5/8

Recovery Day

Wednesday 5/7

Track Session

A. 1 Mile Time Trial (Fast!!!)

-rest as needed-

B. Every 3 minutes: 3 x 400m Run 

*This part is about proper pacing. You want to push yourself hard, but not so much that your times experience a significant dropoff. Attempt to keep times within 5 seconds of each other.

Tuesday 5/6

WOD: "The Chief" 

5 Rounds, AMRAP 3

3 Power Cleans 135#/95#

6 Push-ups

9 Squats

* Rest 1 Minute between rounds

Strength 1: Deadlift 

A. 3 x 3 @ 80% 

B. Every 2 Minutes for 6 Minutes:  3 reps @ 65%

* The EMOM involves speed sets meaning the bar should move as fast as possible

**Remember the percentages are based on your Max + 30#

Strength 2: 2 Rounds 

20 RDL 185#/135# - with minimal knee bend descend to just below knees, no lower.

-rest 1 Minute-

20 Partial Deadlifts 185#/135# - pull from the floor to above the knees, no higher.

-rest 30 Seconds-

20 Ring Rows

-rest 30 Seconds-

20 Deadlifts 185#/135#

-rest 1 Minute-

20 Sumo Deadlifts 185#/135#

Rest 2 Minutes between rounds

Monday 5/5

Lifting:

A. EMOM x 7: 3 TnG Power Snatches

B. Snatch Balance: Build to a Heavy Double 

*Emphasize speed to the bottom, not so much about the weight. We want to get to the bottom fast, we do not want it to be slow and look like a snatch push press to OHS

Gymnastics: Two Options
A. MU Progressions
B. 4 x 5 Unbroken MU

Strength: 10 RM Strict Press

WOD: For Time 

100 Pull-ups

100 Wallballs 20#/14#

Sunday 5/4

Rest Day

Hey guys, if you could just comment on this post that would be awesome. I just want to get a feel for where everyone is including what is working, what isn't, etc. Let me know of any progress and PR's you have hit, or of any concerns you may have. I will shape the programming accordingly. Thanks!

Saturday 5/3

Strength: Squats

A. Build to a 3 RM Back Squat

B. 3 x 3 at a weight less than your 3 RM

C. 10 x 2 Back Squats 185#/125# (focus on moving the bar as fast as possible. Be comfortable with a fast decent and explode on the ascent 

20-15-10-15-20

OHS 115#/75#

GHD sit-up

*2 Rope Climbs after each round

Friday 5/2

Lifting: 

A. Find a 1 RM Squat Clean & Jerk

B. 4 x 2 Squat Clean & Jerk @ 70% of A

WOD: "Jackie"

1000 m Row

50 Thrusters 45# (guys and girls)

30 Pull-ups

Gymnastics: 

A. MU Progression

B. 7 x 5 Unbroken C2B: Rest :50 between sets

Thursday 5/1

Recovery Day

Wednesday 4/30

Another Track Workout from NC Lab Coach Chris Hinshaw:

"This workout will test the athletes pacing intelligence based on their actual running endurance.  Athletes must pick a target pace range that makes the 800m and 1600m workout manageable.  Although they might pass the buy-in phase, passing the workout phase will become especially difficult if the 400 pace was too fast".  

Workout Buy-In:

5 x 400m with a 200m slow jog between efforts

Buy-In Rules:

1. You pick your 400m pace to best manage the Workout. 

2. No looking at your watch on the 1st 400m until you cross the finish. 

3. Your pace for the 400s must be within a 10 seconds pace range.  

4. The 400m finishing times must get progressively faster but cannot exceed the 10 second pace range.

Buy-In Fail: You must re-start your workout buy-in as soon as your pace range becomes greater than 10 seconds or your finishing times don’t get progressively faster.

Workout:

1 x 800m

400m walk

1 x 800m

400m walk + 2 min add’l rest

1 x 1600m

Tuesday 4/29

WOD: Diane, 21-15-9

Deadlift 225#/155#

HSPU

Strength 1: Deadlift

A. 1 x 2 @ 90% 

B. Every 2 Minutes for 10 Minutes:  3 reps @ 75%

* The EMOM involves speed sets meaning the bar should move as fast as possible

**Remember the percentages are based on your Max + 30#

Strength 2: Alternating Every 2 Minutes for 24 Minutes (you choose weight)

A. 5 Weighted Chin-ups (you choose weight)

B. 6 Clean Grip Deadlifts with 6 Second Pause hold below knee (you choose weight, focus on upper back engagement in the hold)

C. 8 Bent Over Rows

D. 8 Snatch Grip RDLs

*Be strict with your form here, do no sacrifice for more weight

Monday 4/28

Lifting:

4 x 2: 3 Position Squat Clean (High Hang, Hang, Floor)

*This is about technique, stay in the 65-70% range

Strength 1: Front Squat, 3 x 3 across

*Add 5# to weight used last week. 

Strength 2: 20 RM Bench Press

WOD: For Time

Buy-in: 5/3 MU 

Then, 4 Rounds:

10 OHS 95#/65#

10 C2B

Cash-out: 10/6 MU

Sunday 4/27

Rest Day: Take some time to visualize your future success, whether it be in CrossFit or something else in life.

"Victorious warriors win first and then go to war, while defeated warriors go to war first then seek to win." - Sun Tzu

Saturday 4/26

Lifting:

A. EMOM x 7: 2 TnG Squat Cleans + 1 Push Jerk

*TnG= touch and go

**Push Jerk, not split

Strength: Back Squat

A. 20-10-8-6

B. 10 x 6 Back Squats 155#/105# (focus on moving the bar as fast as possible. Be comfortable with a fast descent and explode on the ascent)

AMRAP 10: Ladder up (1/1,2/2,3/3, etc.)

Thruster 135#/95#

Strict L Pull-up

*Scale to regular strict pull-up if needed

"Who among mortal men are you, good friend? Since never before have I seen you in the fighting where men win glory, yet now you have come striding far out in front of all others in your great heart..." - Homer, The Iliad

Friday 4/25

Lifting: 

A. Build to a Heavy Squat Snatch

B. Build to a Max Height Kneeling Box Jump

WOD: In front of a 12 minute clock

1 Minute Double Unders

1 Minute DB Snatches 50#/30#

2 Minutes Double Unders

2 Minutes DB Snatches 50#/30#

3 Minutes Double Unders

3 Minutes DB Snatches 50#/30#

*Be sure to use both arms, but you do not have to alternate every rep

Gymnastics: 

A. MU Progession Work (Everyone should do this, even if you can do MU. It will reinforce efficient movement)

B. EMOM x 5: 3-5 Unbroken MU

Thursday 4/24

Recovery day: get outside the gym!

Wednesday 4/23

Track Day: Partner "Tosh"

3 Rounds

200 m Run

400 m Run

600 m Run

* Each person completes 3 RDS. The first person runs a 200, then the second person, then the first  person runs a 400, then the second person, etc.

**If completing on your own: rest time is equal to the time needed to complete the previous interval

Gymnastics: MU Progression work

Tuesday 4/22

Strength 1: Deadlift

A. 1 x 2 @ 85% 

B. Every 90 Seconds for 9 Minutes:  3 reps @ 70%

* The EMOM involves speed sets meaning the bar should move as fast as possible

**Remember the percentages are based on your Max + 30#

WOD: AMRAP 7

7 Deadlifts 275#/185#

5 Strict Pull-ups

3 Burpee box jumps 24"/20"

Strength 2: Alternating Every 2 Minutes for 18 Minutes (you choose weight)

A. Max Unbroken Strict C2B

B. 8 Bent Over Rows

C. 8 Snatch Grip RDLs

*Be strict with your form here, do no sacrifice for more weight

Monday 4/21

Lifting:

A. 4 x 2: 3 Position Squat Snatch (High Hang, Hang, Floor)

*This is about technique, stay in the 65-70% range

Strength 1: Front Squat, 3 x 3 across

*Add 5# to weight used last week. 

**If there is a Monday where you know you cannot go 5# heavier on all sets, then wait until a day later in the week when you feel more fresh and then complete the front squats.

Strength 2: Build to a 3 RM Bench Press

WOD: For Time

80 Wallballs 20#/14#

60 T2B

40 GHD Sit-ups

30 OHS 115#/75#

20 C2B

10 Strict HSPU

Sunday 4/20

Rest Day

The Importance of Visualization and Mindset

"You have heard there are two types of people in the world- those whose glass is half-empty and those whose glass is half-full. In this broad-brush generalization, what we're saying is that someone is completely negative or completely positive. The half-empty folks combine negative thinking with negative emotional states, locking themselves into a scarce worldview supported by feelings of scarcity. It's the opposite for the half-full folks. However, it is possible, as you learn the art of positivity, to be stuck in emotional purgatory where you think positively but feel negatively. Many of you may have read about or even practiced self-talk. But this is only part of the equation. One must speak, visualize, and feel positively in order to be aligned in positivity. Otherwise, the emotional states counteract the positive self-talk and imagery, leading to weak results. The starting point is emotional awareness: Are you emotionally positive or negative?" - Mark Divine, The Way of The SEAL; pg. 99, Harness Your Emotions.

Saturday 4/19

WOD 1: 

10 C2B

20 Strict HSPU

30 DU

40 GHD sit-ups

30 DU

20 Strict HSPU

10 C2B

WOD 2: "Dork"

33 Front Squats, 185/125

15 Burpees

33 Deads, 185/125

15 Burpees

33 KBS, 70/53

15 Burpees

Michael "Dork" Kennedy was a Boston Firefighter who lost his life on March 26th on duty.  He was a CrossFit athlete and a coach at a Boston affiliate. This workout is in his memory.

Deliberate Practice: Why focus and concentration are important during your workout

Friday 4/18

Lifting:

A. 15 Minutes to find a 1 Rep Squat Clean & Jerk

Strength: Squats

A. Build to a 3 RM Back Squat

B. 10 x 10 Back Squats 135#/95# (focus on moving the bar as fast as possible. Be comfortable with a fast decent and explode on the ascent) Rest 1 Minute between sets

WOD 1: AMRAP 5 

Muscle-ups

*Every time you come off the rings complete 7 Push-ups

WOD 2: 3 Rounds, AMRAP 3

400 M Row

10 Unbroken Power Cleans 135#/95#

Max Wallballs 30#/20# (Start with as many unbroken as possible)

*Rest 3 Minutes between rounds 

**Treat each round like a sprint!!!

Thursday 4/17

Active Recovery

Wednesday 4/16

Track Day, courtesy of NC Lab

1 x 100m at 0:23 w/ a 100m walk

1 x 200m at 0:46 w/ a 100m walk

1 x 300m at 1:09 w/ a 100m walk

1 x 400m at 1:32 w/ a 100m walk

2 min rest

2 x 2000m at 7:34-7:40 with 5 min rest between efforts.

2 x 300m at sub-0:62 w/ a 200m walk between efforts

Total: 6400 meters

*"This workout is programmed for an athlete with a 5:30 mile PR.  The 100, 200, 300, & 400m paces are to be performed at your 2000m pace.  These initial paces will be CRAZY EASY.  Use these intervals to burn this tempo into your memory system for the 2000m intervals.  Track workouts should have a constantly varied approach because CrossFit athletes are not specialists in one particular distance.  We must consider the entire endurance curve."- Chris Hinshaw

**Pace range recommendations for someone with 7:10 mile PR

100m at 30sec

200m at 61sec

300m at 1:31

400m at 2:02

2 x 2000m at 10:09 – 10:14

2 x 300m at sub-68 sec

Tuesday 4/15

Strength 1: Deadlift

A. 1 x 2 @ 80% 

B. Every 90 Seconds for 12 Minutes:  3 reps @ 65%

* The EMOM involves speed sets meaning the bar should move as fast as possible

**Remember the percentages are based on your Max + 30#

WOD: Christine, 3 Rounds for time

500 M Row

12 Bodyweight Deadlifts

21 Box Jumps 20" (both guys and girls)

Gymnastics: MU Progression

Strength 2: Alternating Every 2 Minutes for 24 Minutes (you choose weight)

A. 5-8 Weighted Pull-ups (hold db between legs or use a belt)

B. 8 Bent Over Rows

C. 8 Underhand pull-ups 

D. 8 Good Mornings

*Be strict with your form here, do no sacrifice for more weight

Monday 4/14

Lifting:

A. Build to a Heavy Squat Snatch

B. 4 x 2 Hang Squat Snatch @ 80% of A 

C.  3 x 3 Snatch Pull (no arm bend)

Strength 1: Front Squat, 3 x 3 across

*Add 5# to weight used last week

Strength 2: Build to a 5 RM Bench Press

WOD: 3 Rounds

15 Cal Airdyne

10 Burpees

*This is a sprint. Great time= sub 3 minutes

Saturday 4/12

Strength: Build to a 5 RM Back Squat

WOD: 

A. 10 min Tabata Airdyne

-Immediately Into-

B. 6 Burpees every 30 seconds for 5 Minutes

-Rest As Needed-

C. For Time: (Read carefully. Reps go to 15 on middle movement)

10 Pull Ups

10 Thrusters 95/65

Rest 1 min

10 Pull Ups

10 Thrusters 115/85

Rest 1 min

10 Pull Ups

10 Thrusters 135/95

Rest 2 min

10 Pull Ups

15 Squat Cleans 95/65

Rest 1 min

10 Pull Ups

15 Squat Cleans 115/85

Rest 1 min

10 Pull Ups

15 Squat Cleans 135/95

Rest 2 min

10 Pull Ups

10 Squat Snatch 95/65

Rest 1 min

10 Pull Ups

10 Squat Snatch 115/85

Rest 1 min

10 Pull Ups

10 Squat Snatch 135/95

**One bar.  Change weights during 1 or 2 min rest.**

Friday 4/11

Gymnastics 1: MU Progession work

Lifting:

A. 15 Minutes to find a 2 Rep Snatch

B. 15 Minutes to find a 3 Rep Heavy Clean & Jerk

*This means perform a C & J then immediately do another, if you drop the bar do not rest more than 3-5 seconds before next rep

Gymnastics 2: 50 Strict HSPU for time

WOD: 4 Rounds

12 Shoulder to Overhead 115#/80#

15 T2B

50 DU

If you have access to hurdles, or something similar, I recommend incorporating these drills. Especially before going below parallel or as part of a cool down

Thursday 4/10

Active Recovery

Wednesday 4/9

Track Day: Every Wednesday will be a track day. I highly recommend doing these workouts, they will really help your capacity. These workouts come from Chris Hinshaw, who is Jason Khalipa's endurance coach. 

A. 5 x 1000m (1:1 work/rest)

*Perform these intervals at a fast, but repeatable anaerobic threshold pace. As example, a 5:30 miler would target 3:53-3:54 per 1000m.  This workout will test your aerobic capacity.

Rest 5 Minutes after final 1000  

B. 3 x 400m:  Rest 1:3 (work:rest)

*The pace for the 400s is intended to be fast.  We will treat these 400s like a fast race finish.  As example, a 60 second 400m runner would target 74-76 per 400m. Our goal is to prepare for CrossFit events with a sprints to the finish.

Running program

Tuesday 4/8

'***We will be doing a Deadlift program every Tuesday for the next 10 weeks. In order to use the correct weight, you take your 1 RM and add 30# to it, then use that weight when calculating percentages. For example, if your 1 RM is 170#, and the prescription calls for 75%, you take 75% of 200# (170#+30#).

*Make sure you do both Strength 1 and 2. Strength 2 is DL accessory work

Lifting:

A. 3 x 2 Squat Clean

B. 2 x 2 Hang Squat Clean (above knee)

C. 3 x 2 Clean High Pull (from the floor pulling to about chest height, once the bar does not get that high don't add more weight; meant to be explosive and fast)

Strength 1: Deadlift

A. 1 x 2 @ 75% 

B. Every 90 Seconds for 12 Minutes:  3 reps @ 60%

* The EMOM involves speed sets meaning the bar should move as fast as possible

C. Max Unbroken 275#/185# (while maintaining good form!)

Gymnastics: MU Progression work

Strength 2: Alternating Every 2 Minutes for 24 Minutes (you choose weight)

A. Max Unbroken Strict C2B

B. 8 Bent Over Rows

C. 8 Underhand pull-ups 

D. 8 Good Mornings

*Be strict with your form here, do no sacrifice for more weight

Monday 4/7

Please keep posting if you are doing the workouts

Lifting:

A. 3 x 2 Squat Snatch

B. 2 x 2 Squat Snatch from the hang (right above the knee)

C. 3 x 2 Snatch High Pull (from the floor pulling to about chest height, once the bar does not get that high don't add more weight; meant to be explosive and fast)

Strength 1: Front Squat, 3 x 3 across

*We will be doing this for the next few weeks. Drop about 20-30# off your 3 RM, or projected 3 RM, and do all 3 sets at that weight. However, you cannot use a belt or lifting shoes. Every week, go 5# heavier than the previous week

Strength 2: Bench Press

20-10-8-6 (3-4 minutes rest between sets)

WOD: 15-12-9-12-15

Front Squats 95#/65#

Push-up

Cal on Airdyne

Sunday 4/6

Rest Day

Saturday 4/5

Lifting: 

A. 15 Minutes to find a 3 Rep Snatch

B. 15 Minutes to find a 2 Rep Heavy Clean & Jerk

*This means perform a rep then immediately do another, drop the bar from the top

**For the two 15 Minute segments, DO NOT go over the 15 minutes. Once you have warmed up, the clock starts. This is to get you used to having to work under a time constraint. Yes, it might not be as heavy as you could go with more time or rest but that is not the goal

WOD: Partner Chipper

40 Deadlifts 275#/185#

80 C2B

40 Front Squats 185#/135#

80 GHD Sit-ups

40 Shoulder to Overhead 135#/95#

80 Pull-ups (Chin-over)

40 M Front Rack Walking Lunge 135#/95# (each partner completes)

*One Partner Works the other rests, except for the lunge

Friday 4/4

Lifting

A. 3 x 3 Squat Clean (drop bar between reps)

B. 2 x 3 Squat Clean from the low hang

C. 3 x 3 Clean Pull (from the floor, 90%+ of Clean 1RM; meant to be explosive and fast; once the velocity starts to slow do not add more weight)

Strength: Establish a 1 RM Deadlift

Metcon: Tabata 

A. Airdyne

B. Double Unders

Thursday 4/3

Active Recovery Day

Wednesday 4/2

Lifting:

A. 3 x 3 Squat Snatch

B. 2 x 3 Squat Snatch from the low hang (right below the knee)

C. 3 x 3 Snatch Pull (from the floor, 90%+ of Snatch 1RM; meant to be explosive and fast; once the velocity starts to slow do not add more weight)

*Goal is for weights to be challenging, but do not sacrifice technique

WOD: Fight Gone Bad (Score = total reps)

3 Rounds

1 Min Wallball 20#/14#

1 Min SDHP 75#/55#

1 Min Box Jumps 20" (Guys and Girls)

1 Min Push Press 75#/55#

1 Min Row for Calories

1 Min Rest

Tuesday 4/1

Lifting: 

A. 5 x 3 Split Jerk

B. Gwen: 15-12-9

*Unbroken Clean & Jerk, this is not for time. You may rest as long as you need between sets. However, once you start a set the bar cannot rest on the ground. The goal is to choose a weight you can use for all three sets. If the weight you choose is too light/heavy you may adjust accordingly.

WOD: 5 x 90 Seconds

200 M Row

5 Power Snatches 145#/100#

Max Effort Wallballs for remaining time (20#/14#)

*4 Minutes Rest between Rounds

Gymnastics 1: 50 Strict HSPU for time

Gymnastics 2: Muscle-up Progression work

Monday 3/31

WOD: Two Options

A. 14.5 Redo

B. Linda: 10-9-8-7-6-5-4-3-2-1
1 1/2 Bodyweight Deadlift
Bodyweight Bench
3/4 Bodyweight Clean

EMOM x 7: 3 Back Squats (no belt)

Saturday 3/29

WOD:

A. Zimmerman, AMRAP 25
11 C2B
2 Deadlifts 315#/205#
10 HSPU

-rest as needed (recommended minimum of 30 minutes)

B. 30-20-10
Back Squat 205#/155#
T2B
*A rack is permitted for Back Squats

Friday 3/27

WOD: 14.5
21-18-15-12-9-6-3
Thruster 95#/65#
Bar Facing Burpees
*I would recommend limiting how many times you let the bar touch the ground and picking a good pace on the burpees. I wouldn't start too slow, over pacing is something you want to avoid. This is really about digging deep and fighting through. You will not fail a burpee and shouldn't fail on a thruster. This is a test of mental strength.

Strength:
A. 7 x 5 Back Squat (compare to 1/25)
B. 20 Rep Strict Press

Wednesday 3/26

WOD: 5 Rounds x 70 seconds

3 Touch and go Power Cleans 165#/115#

10 burpees over bar

Calories on airdyne for remainder of time

*4 Minutes rest between efforts

Strength:

A. Build to a heavy Power Snatch

B. EMOM x 10: 3 Power Snatch @ 70-80% of A.

Gymnastics: Muscle-up Progression Practice

Tuesday 3/25

WOD: 2 Rounds

400 M Run

40 Thrusters 75#/55#

*Goal: unbroken on thrusters for as long as possible

Gymnastics: Alternating Every 30 Seconds for 15 Minutes:

Strict HSPU

C2B (butterfly/kipping)

*You choose reps, I recommend 3-6 for the HSPU and 5-10 for the C2B

Strength: Tabata Deadlifts 

*You choose weight, think of being able to get 4-5 reps every :20 seconds

Monday 3/24

WOD: 2 Options

A. 14.4

B. For Time

30 Back Squats 205#/145#

25 Deadlifts 185#/135#

20 Front Squats 155#/115#

15 Thrusters 135#/95#

10 OHS 95#/65#

*Perform 3 Muscle-ups after each movement

**No Racks

Strength: 

A.  EMOM x 10: 1 Squat Clean & Split Jerk (percentages based off 1RM C&J)

1st Min: 70%

2nd Min: 75%

3rd Min: 80%

4th Min: 75%

5th Min: 80%

6th Min: 85%

7th Min: 80%

8th Min: 85%

9th Min: 90%

10th Min: 95%

Saturday 3/22

Strength: Establish a 4 RM Thruster

WOD: 

A. For Time: 2 K Row

*All out, make sure you record this

-rest as needed-

B. For Time (but not really): 

100 Double Unders, then: 

6 Rounds

7 Deadlifts 275#/185#

5 Bench Press 185#/115#

5 Strict C2B 

Then, 100 Double Unders

*Goal is to move fast and complete unbroken, but not empty the tank (AKA, completing for time is not the priority)

Friday 3/21

WOD: 14.4

-Keep your heart rate low on the rower, don't try and sprint through it. 

-Keep the sets small on the T2B

-I would say you can go for bigger sets on the Wallball, but not too big. Otherwise, your heart rate will spike too much
-Fast singles on the Power Cleans

LISTEN TO YOUR BODY WHEN DECIDING HOW MUCH OF THE FOLLOWING TO DO:

Every 2 Minutes for 10 Minutes: Snatch Complex

Strength 1: Establish a 20 RM Bench

Strength 2: Back Squat Fun!!

A. Work up to a 1 RM Back Squat

-rest 5 Minutes-

B. Max Reps @ 245#/165#

-rest 5 Minutes-

C. Max Reps @ 225#/155#

-rest 5 Minutes-

D. Max Reps @ 205#/145#

*For B,C, and D: This is until failure on each set. Failure does not mean it hurts, failure means not being able to stand up with the barbell and having to dump it (please know how to do that!)

Thursday 3/20

Active Recovery: Do something that makes you sweat but isn't too taxing. Spend 30-60 minutes working mobility in the shoulders and hips.

Here are two videos of Lindsey Valenzuela, one from 2009 the other from 2013. Just goes to show where dedication and hard work can take you.

Wednesday 3/19

WOD: For Time: 

25 Wallballs 20#/14#

15 Burpees-over-bar

15 Power Cleans 135#/95#

25 Wallballs 20#/14#

10 Burpees-over-bar

10 Power Cleans 135#/95#

25 Wallballs 20#/14#

5 Burpees-over-bar

5 Power Cleans 135#/95#

10 MU
***12 Minute Cap***

Strength: 

A. Build to a Heavy Power Clean + Split Jerk

B. EMOM x 10: 3 Power Clean + Jerks @ 70-80% of part A

Gymnastics: EMOM x 10, Unbroken Muscle-up wave

*Start at 1 on the first minute, then 2 on the second, and on

**Only unbroken, when you fail a minute drop back down to 1 and start climbing again for the remaining time

Tuesday 3/18

WOD: 

A. AMRAP 10:

15 T2B

12 Squat Cleans 135#/95#

9 Shoulder-to-Overhead 135#/95#

-rest 5 Minutes-

B. AMRAP 6:

3 Bear Complex 135#/95#

2 Rope Climbs

3 Wall Walks/Climbs

*Do Not Pace Part A for Part B. Go hard on Part A, have fun on Part B (sadistic? maybe)

**For the T2B, Squat Cleans, & Shoulder-to-Overhead: Make it a goal to do as many unbroken as possible. I know this isn't the best strategy for maximizing rounds, but the goal here is to push your muscular endurance. 

Strength: EMOM x 10

2 Back Squats (do not use a belt)

Monday 3/17

WOD: 2 Options

1. 14.3 Redo

2. WOD: 2 Rounds

A. 2 Min AMRAP:

Pull-ups (begin with Max unbroken)

-rest 4 Minutes-

B. 2 Min AMRAP:

3 Power Snatches 135#/95#

25 Double-unders

-rest 5 Minutes-

Gymnastics: Alternating EMOM x 14

Odd: 200 m Row

Even: 2-4 Muscle-ups

*Goal: Do not treat the row like a sprint, hold a pace that elevates your heart rate but it is not through the roof

3/15

WOD:

A. JT: 21-15-9
HSPU
Ring Dip
Push-up

Rest 3 Minutes

B. For Time: 40 Strict C2B Pull-ups (Scale to chin-over if necessary)

Rest 3 Minutes

C. For Time: Omar
10 Thrusters 95#/65#
15 Bar Facing Burpees
20 Thrusters 95#/65#
25 Bar Facing Burpees
30 Thrusters 95#/65#
35 Bar Facing Burpees

3/14

WOD: 14.3, AMRAP 8 (see description here)
Box Jumps 24"/20"
Deadlifts
*No need to start out fast, or you will burn out. This is about pacing. Do not attempt to do too many deadlifts unbroken or you will spike your lactic acid. Also, try to hold good form on deadlifts for as long as possible. The standards allow for you to do stup-ups onto the box, so that is something to consider. That method will settle your heart rate and save the posterior chain for the deadlifts.

Recovery from 14.3: Mobility WOD

Strength:
A. Build to a Heavy 7 Rep Bench (Compare to 1/29)
B. Incline Bench Dumbbell Row: 3 x 10, 2 second pause at top (focus on engaging muscles in upper back)

For Time: 50 Strict HSPU
*If that is too many, scale to 30

3/13

Active Recovery

EMOM x 12
Even: 10-15 Cal Row
Odd: 5-7 Squat Therapy

5 x 10 Close Grip OHS: Same idea as last week

Pick 3 Things from Kelly Starrett's YouTube Page

More Ideas for Mobility:
-Couch stretch against the wall
-Using bands to open up your hips
-Pigeon Stretch
- Barbell mash on your thighs and IT Band
- Roll out your IT Band
- Lacrosse Ball mash the triceps
-Roll out your lats

3/12

AMRAP 12:

50 Over the Bar Burpees

30 Squat Clean Thrusters 115#/75# 

10 Muscle-ups

Establish a 3RM Thruster (no racks)

3/11

WOD: Tabata

A. KB Swings 53#/35# (do not go up in weight)

B. Box Jumps 24"/20" (no rebounding, only step downs)

C. Deadlifts 115#/75#

D. Sit-ups 

*There is no 1 minute rest between stations, move immediately to the next one after the 8 Rounds is complete

Alternating EMOM x 12:

Even: 15 DU + 7-10 HSPU 

Odd: 30 Seconds Max Effort Wallballs 20#/14# (If available and you can meet the standards: 30#/20#)

Awesome video of Heather Bergeron from CrossFit New England doing the Open while pregnant