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Friday 11.17.17

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11.17.17
Friday
PERFORMANCE
A. Snatch + OHS Prep
Overhead Squat @22X1 x 3 reps
Hip Snatch x 3 reps
Snatch from above knee x 3 reps
Snatch from Ground x 3-5 reps

B. Snatch + Overhead Squat @22X1 (1+1) x 2 Reps Every 90 seconds x 10 sets (15 minutes)

C. Four Sets:
Complete as many rounds and reps as possible in 3 minutes
3 Squat Snatch 135/95#
6 Air Squat
9 Burpees over Bar
12 Double unders
rest 2 minutes btw sets

D. Decompression x 1-2 sets/ side

FITNESS
A. Snatch + OHS Prep
Overhead Squat @22X1 x 3 reps
Hip Snatch x 3 reps
Snatch from above knee x 3 reps
Snatch from Ground x 3-5 reps

B. Six Sets:
Jumping Back Squat w 4s lower in each rep & NO Bounce out of bottom x 5-7 reps
rest 20 seconds
Single Arm Plank on hands x 15-30s/ arm
rest 60-90 seconds

C. Four Sets:
Complete as many rounds and reps as possible in 3 minutes
3 Hang Dumbbell Squat Clean
6 Air Squat
9 Burpees
12 Double unders or 36 Singles
rest 2 minutes btw sets

D. Decompression x 1-2 sets/ side

Thursday 11.16.17

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11.16.17
Thursday
PERFORMANCE/FITNESS
A. Four Sets:
Elevator Pullups (Pause 1/4 way up, 1/2 way up, 3/4 way up, & Top) x 2-6 reps
Double Dumbbell Bent over Row w/ 10s hold at top of last rep x 8-10 reps
Scap Pushup @2222 x 2-6 reps
Double Dumbbell Romanian Deadlift @30X1 x 8 reps

B. Every minute on the minute x 20 minutes
Minute 1 – 100m Run
Minute 2 – 15/12 Cal Row
Minute 3 – 100m Run
Minute 4 – 20 second Burpees AFAP
x 5 sets

C. Decompression x 1-2 sets/ side

Wednesday 11.15.17

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11.15.17
Wednesday
PERFORMANCE/FITNESS
A. Clean Grip Deadlift Prep
Hook Grip Introduction/ Explanation
Single Leg Romanian Deadlift x 3 / leg
Clean Grip Romanian Deadlift @30X1 x 5 reps
Clean Grip Deadlift @10s down 10s up Tempo x 2 reps
Clean Grip Deadlift @30X1 x 3-5 reps

B. Five Sets:
Clean Grip Deadlift cluster @30X1 @70-80% of 1RM x 1.1.1 rest 10-15s btw clusters
rest 20 seconds
Gymnastics Upper Body Vertical Pushing of Choice
rest 90 seconds

Upper Body Pushing Options
Strict Handstand Pushup (Any Variation) x 2-6 reps
Strict Ring or Box Dip x 2-6 reps
Pushup @2222 x 2-5 reps
Handstand Walk (w/ spotter if necessary) x 10-20 ft

C. Seven Rounds for time:
7 Deadlift 225/155#
7 Strict Handstand Pushups

D. Decompression x 1-2 sets/ side

Tuesday 11.14.17

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11.14.17
Tuesday
PERFORMANCE
A. Clean Hi Pull Prep
Single Arm Front Rack Mobility x 15s/arm
1/4 Front Squat w/ 3s pause at bottom x 3 reps
Hip Clean Pull x 3 reps
Clean Hi Pull from above knee x 3 reps
Clean Hi Pull from Ground x 3-5 reps

B. Power Clean + Power Jerk (1+1) x 2 Reps Every 90 seconds x 10 sets (15 minutes)

C. Five Sets:
60 seconds Amrap Hang Dumbell Squat Clean 50/35# per hand
60 seconds Assault Bike or Row for Cals
60 seconds Rest

 

D. Decompression x 1-2 sets/ side

FITNESS
A. Clean Hi Pull Prep
Single Arm Front Rack Mobility x 15s/arm
1/4 Front Squat w/ 3s pause at bottom x 3 reps
Hip Clean Pull x 3 reps
Clean Hi Pull from above knee x 3 reps
Clean Hi Pull from Ground x 3-5 reps

B. Five Sets
Clean Hi Pull x 5 reps
rest 20 seconds
Single Arm Dumbbell Bench Press w/ Glute Bridge @30X1 x 10-12/arm
rest 20 seconds
Side Plank x 20-30 seconds/side
rest 60 seconds

C. Five Sets:
60 seconds Amrap Hang Dumbell Squat Clean
60 seconds Assault Bike or Row for Cals
60 seconds Rest

 

D. Decompression x 1-2 sets/ side

Monday 11.13.17

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11.13.17
Monday
PERFORMANCE/FITNESS
A. Front Squat Prep
Behind Neck Front Rack Mobility x 20 seconds Hold
Front Squat w/ Barbell Behind Neck x 3 reps
Front Squat @10s down 10s up Tempo x 2 reps
Front Squat @30X1 x 3-5 reps

B. Six Sets:
Front Squat @ 80-85% of 2RM @30X1 x 2 reps
rest 20 seconds
Gymnastics Upper Body Vertical Pulling of Choice
rest 90 seconds

Upper Body Pulling Options
Legless Rope Climb x 1
Rope Climb w/ legs x 1 1-2
Weighted Pullup x 1-3 reps
Strict Pullup @2222 x 2-5 reps
Kipping Pulllup x 3-8 Reps

C. For Time:
40 Kettlebell Swings 70/55#
20 Alternating Reverse Lunges with Kettlebell in Goblet Hold 70/55#
20 Kipping Pullups or 10 Strict Pullups
30 Kettlebell Swings
15 Alternating Reverse Lunges with Kettlebell in Goblet Hold
15 Kipping Pullups or 10 Strict Pullups
20 Kettlebell Swings
10 Alternating Reverse Lunges with Kettlebell in Goblet Hold
10 Kipping Pullups or 10 Strict Pullups

Scaling
20 Pullups = 60 seconds
15 Pullups = 45 seconds
10 Pullups = 30 seconds

D. Decompression x 1-2 sets/ side

Sunday 11.12.17

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11.12.17
Sunday
PERFORMANCE/FITNESS
A. Gymnastics –
12 minutes to choose 1 movement per category to complete 3-4 sets of each
Upper Body Push
Strict Handstand Pushup or Handstand Pushup Variation x 3-7 reps
Ring Dip or All Dip Variations x 4-8 reps
Ring Pushup or any Pushup Variation x 5-10 reps

Upper Body Pull
Legless Rope Climb x 1 rep
Rope Climb w/ legs x 2 reps
Ring Pullup @33X1 x 2-5 reps
Weighted Pullup x 1-5 reps
Strict Pullup x 3-7 reps

B. Midline Work
Mountain Climber w/ pause at top x 30 seconds
Spider Plank on Elbows x 30 seconds
Plank on Elbows x 30 seconds
Rest 60 seconds

C. Complete as many rounds and reps as possible in 4 minutes
27/21 Cal Row or AB
27 Burpees
27 Kettlebell Swing 55/35#
rest 4 minutes
Complete as many rounds and reps as possible in 4 minutes
21/15 Cal Row or AB
21 Burpees
21 Kettlebell Swing 55/35#
rest 4 minutes
Complete as many rounds and reps as possible in 4 minutes
15/12 Cal Row or AB
15 Burpees
15 Kettlebell Swing 55/35#

Saturday 11.11.17

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11.11.17
Saturday
PERFORMANCE/FITNESS
A. Three Sets:
Pushup @3030 x 4- 8 reps
Lateral DB Step up x 5/side
Ring Row @50X1 x 3-8 reps

Scale up
Feet Elevated
Ring
Scale Down
Off Box
Off Knees

B. In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

As many rounds and reps as possible in 10 minutes of:
10 Push Press (115/75#)
5 Burpees Over the Barbell

-Rest 5 minutes-

As many rounds and reps as possible in 10 minutes of:
150m Run or 200/150m Row or 12/8 Cal AB
15 Russian Kettlebell Swings

Friday 11.10.17

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11.10.17
Friday
PERFORMANCE
A. Snatch + OHS Prep
Overhead Squat @22X1 x 3 reps
Hip Snatch x 3 reps
Snatch from above knee x 3 reps
Snatch from Ground x 3-5 reps

B. Snatch + Overhead Squat @22X1 (1+1) – 15 minutes to Build to 1RM for this cycle

C. Six sets for Max Reps
30 seconds of Thrusters 95/65#
rest 30 seconds
30 seconds of Box Jump over 24/20”
rest 30 seconds

D. Decompression x 1-2 sets/ side

FITNESS
A. Snatch + OHS Prep
Overhead Squat @22X1 x 3 reps
Hip Snatch x 3 reps
Snatch from above knee x 3 reps
Snatch from Ground x 3-5 reps

B. Five Sets:
Jumping Back Squat w 4s lower in each rep & NO Bounce out of bottom x 5 reps
rest 20 seconds
Single Arm Plank on hands x 15-30s/ arm
rest 90 seconds

C. Six sets for Max Reps
30 seconds of Thrusters
rest 30 seconds
30 seconds of Box Jump over
rest 30 seconds

D. Decompression x 1-2 sets/ side

Thursday 11.9.17

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11.9.17
Thursday
PERFORMANCE/FITNESS
A. Three Sets:
Elevator Pullups (Pause 1/4 way up, 1/2 way up, 3/4 way up, & Top) x 2-6 reps
Double Dumbbell Bent over Row w/ 10s hold at top of last rep x 6-8 reps
Scap Pushup @2222 x 2-6 reps
Double Dumbbell Romanian Deadlift @30X1 x 8-12 reps

Similar to last week on purpose. Get better. Better = Better Technique. More Reps or More Weight

B. Crossfit.com 10.16 Workout
Complete as many rounds and reps as possible in 20 minutes
15 Burpees
30/20 Cal Row

C. Decompression x 1-2 sets/ side