WOD
1500 REP WOD
10 Rounds 4 Time
10 x Pull-ups
10 x Air Squats
10 x Push-ups
10 x Burpees
10 x Sit-ups
100 x Single Jump-Ropes
*This is a longer workout (the fastest I have been able to do it is 26 Minutes). That being said, you may want to set a time goal for yourself (20 / 25 / 30 min) and turn in into an AMRAP. See how many round you can get in during the time you set.
*Key to success is to set a moderate pace and sit to it. Don't go so fast you need to constantly stop and rest. You want to be able to move from movement to movement with as little transition time, and as few breaks, as possible...think of it like running a 5K, don't go so hard you have to walk after the 1st mile.
THURSDAY (31 MAR 16)
STRENGTH (Clean to Front Squat).
Build to max weight of:
1 x Clean (Squat clean if able).
Then
3 x Front squats without putting down the bar.
WOD:
8 MIN AMRAP
3 x Dumbbell Snatch (65/40)-(each hand...6 reps total)
10 x Burpees
20 x Sit-ups (Use Ab-mat if you have one).
Build to max weight of:
1 x Clean (Squat clean if able).
Then
3 x Front squats without putting down the bar.
WOD:
8 MIN AMRAP
3 x Dumbbell Snatch (65/40)-(each hand...6 reps total)
10 x Burpees
20 x Sit-ups (Use Ab-mat if you have one).
WEDNESDAY (30 MAR 16)
STRENGTH (OHS)
In 4-5 sets, build up to a 3RM Overhead Squat
WOD (In Hayes...or where equipment allows)
3 Rounds for time:
20 x Air Squats
3 x Rope Climbs (15'...or touch red mark)
3 x Hayes Laps (about 400m)
20 x Push-ups
REST 3 MIN
*On the 3rd rope climb step on to the shelf and then run three laps, then do push-ups in one of the fitness corners on the South Side (#2 or #3). Walk back down to Hayes during 3 min rest to start next round.
In 4-5 sets, build up to a 3RM Overhead Squat
WOD (In Hayes...or where equipment allows)
3 Rounds for time:
20 x Air Squats
3 x Rope Climbs (15'...or touch red mark)
3 x Hayes Laps (about 400m)
20 x Push-ups
REST 3 MIN
*On the 3rd rope climb step on to the shelf and then run three laps, then do push-ups in one of the fitness corners on the South Side (#2 or #3). Walk back down to Hayes during 3 min rest to start next round.
TUESDAY (29 MAR 16)
STRENGTH
7 x 7 Back Squat
*Take between 90-120 seconds rest between sets.
WOD
5 Rounds for time
10 x Cleans (135/95)
20 x Toes 2 bar
30 x Double Unders
1 Min Rest.
These rounds should be as fast as you can make them, as your get 1min rest after each round. Your time starts with the fist clean and finishes at the end of the 5th round (counting the four 1 min rest periods).
7 x 7 Back Squat
*Take between 90-120 seconds rest between sets.
WOD
5 Rounds for time
10 x Cleans (135/95)
20 x Toes 2 bar
30 x Double Unders
1 Min Rest.
These rounds should be as fast as you can make them, as your get 1min rest after each round. Your time starts with the fist clean and finishes at the end of the 5th round (counting the four 1 min rest periods).
MONDAY (28 MAR 16)
CrossFit Open WOD 16.5
21-18-15-12-9-6-3
Thrusters (95/65)
Burpess (Bar facing & over the bar).
*Visit CrossFit Games for more information on workout standards.
21-18-15-12-9-6-3
Thrusters (95/65)
Burpess (Bar facing & over the bar).
*Visit CrossFit Games for more information on workout standards.
FRIDAY (25 MAR 16)
STRENGTH
Spend 15 to 20 Minutes: Establish 1 x RM Back Squat.
*Ensure you build up to roughly 95% of your current 1RM. If feeling good attempt new 1MR.
RUN or ROW
5K for time.
*Use this as a moderate training run at about 80-85% race pace.
*OPEN WOD 16.5 will be scheduled for Monday.
THURSDAY (24 MAR 16)
WOD (Repeat from 22 FEB16)
21-18-15-12-9-6-3
Power Cleans (115/75)
Push Press (115/75)
Toes 2 Bar
*Compare to previous time
STRENGTH
Every 90 Seconds complete
8-7-6-5-4-4-4 reps of:
Bench @ 50% 1RM
Push-ups.
*So you have 90 seconds to complete 8 x bench & 8 x Push-ups. Rest with the remaining time and then start 2nd set of 7 & 7 reps.
WEDNESDAY (23 MAR 16)
STRENGTH (Snatch)
2/2 @ 55% (2 Snatches from below the knee, 2 from mid thigh)
2/2 @ 62%
2/2 @ 69%
2/1 @ 75%
1/1 @ 80%
*Power Snatch if you must, but try and squat snatch if able.
WOD
4 x 800m Row
Row 800m at 90-95% maximal effort...record the time or 500m split average.
Rest 3 Minutes.
Row 800m...try to repeat the same time.
*Continue until you have completed 4 x 800m rows, your form becomes poor, or your time is more than 25% slower than the original time.
TUESDAY (22 MAR 16)
STRENGTH (OHS)
5 x 7 OHS
Complete 5 sets of 7 Overhead Squats. Start with a reasonable weight and continue to increase as able.
WOD
8 MIN AMRAP
5 x Chest to Bar Pull-ups: (Scale to 4 x Bar Muscle-ups if able or down to regular pull-ups if needed).
10 x Ground to Overhead (75/55): (Scale to snatch if able).
5 x 7 OHS
Complete 5 sets of 7 Overhead Squats. Start with a reasonable weight and continue to increase as able.
WOD
8 MIN AMRAP
5 x Chest to Bar Pull-ups: (Scale to 4 x Bar Muscle-ups if able or down to regular pull-ups if needed).
10 x Ground to Overhead (75/55): (Scale to snatch if able).
MONDAY (21 MAR 16)
CrossFit Open WOD 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
FRIDAY (18 MAR 16)
Tall Clean - 5x5
Mid-Hang Clean - 5x3
Halting Clean Deadlift + Clean - 5x3
Back Squat - 3x6
*Use heaviest weights possible while maintaining perfect technique
Mid-Hang Clean - 5x3
Halting Clean Deadlift + Clean - 5x3
Back Squat - 3x6
*Use heaviest weights possible while maintaining perfect technique
THURSDAY (17 MAR 16)
Terry
For time:
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run
WEDNESDAY (16 MAR 16)
AMRAP 7
10 Burpees
Sprint 100m
Rest 6 to 8 Hours
Tall Jerk - 5x5
Jerk Behind Neck - 5x3
Front Squat - 3x5
Press - 3x10
Bent Row - 3x10
*Use heaviest weights possible while maintaining perfect technique
10 Burpees
Sprint 100m
Rest 6 to 8 Hours
Tall Jerk - 5x5
Jerk Behind Neck - 5x3
Front Squat - 3x5
Press - 3x10
Bent Row - 3x10
*Use heaviest weights possible while maintaining perfect technique
TUESDAY (15 MAR 16)
For time:
1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
Then, 2 rounds of:
60 double-unders
30 squats
95-lb. push press, 15 reps
Then, 3 rounds of:
40 double-unders
20 squats
95-lb. push press, 10 reps
1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
Then, 2 rounds of:
60 double-unders
30 squats
95-lb. push press, 15 reps
Then, 3 rounds of:
40 double-unders
20 squats
95-lb. push press, 10 reps
MONDAY (14 MAR 16)
60 seconds on, 60 seconds rest/recovery
Choose ONE of the following:
Run
Row
Bike
Swim
*repeat until pace/form deteriorates
Rest 6 to 8 Hours
Pressing Snatch Balance - 5x5
Mid-Hang Snatch - 5x3
Halting Snatch Deadlift + snatch - 5x3 (3 second pause before snatch)
Back Squat - 3x8
*Use heaviest weights possible while maintaining perfect technique
Choose ONE of the following:
Run
Row
Bike
Swim
*repeat until pace/form deteriorates
Rest 6 to 8 Hours
Pressing Snatch Balance - 5x5
Mid-Hang Snatch - 5x3
Halting Snatch Deadlift + snatch - 5x3 (3 second pause before snatch)
Back Squat - 3x8
*Use heaviest weights possible while maintaining perfect technique
Olympic Lifting Focused Programming
For those that are more interested in increasing their Olympic lifting and would like to compete in a lifting meet, programming with that focus is available here: http://wpstrengthgroup.blogspot.com/
As always, coaches are available to meet to focus on technique by appointment. Email to set up a time.
FRIDAY (11 MAR 16)
Warm-up
-2-3 Min: Active warm-up.
-3-4 Min: Mobility
-Shoulders
-Lower Back
CrossFit Open WOD 16.3
7 MIN AMRAP
10 x Power Snatches (75/55)
3 x Bar Muscle -Ups
*Visit the Crossfit Games Website for additional information on scoring and grading.
-2-3 Min: Active warm-up.
-3-4 Min: Mobility
-Shoulders
-Lower Back
CrossFit Open WOD 16.3
7 MIN AMRAP
10 x Power Snatches (75/55)
3 x Bar Muscle -Ups
*Visit the Crossfit Games Website for additional information on scoring and grading.
THURSDAY (10 MAR 16)
Warm-up
-2-3 Min: Active Warm-up.
-3-4 Min: Mobility
-Hip Mobility / stretching
-Lat / Tri stretching
STRENGTH / SKILL (Squat Cleans)
5 - 5 - 4 - 4 - 3 - 3 - 2 - 2
Continue to increase weight as able.
WOD
15-11-7-3
Thrusters (135 / 75)
Burpees over the bar.
*Scale weight as needed. Post loads and times in comments.
-2-3 Min: Active Warm-up.
-3-4 Min: Mobility
-Hip Mobility / stretching
-Lat / Tri stretching
STRENGTH / SKILL (Squat Cleans)
5 - 5 - 4 - 4 - 3 - 3 - 2 - 2
Continue to increase weight as able.
WOD
15-11-7-3
Thrusters (135 / 75)
Burpees over the bar.
*Scale weight as needed. Post loads and times in comments.
WEDNESDAY (09 MAR 16)
*The CrossFit Black & Gold Group is meeting WED morning (0530) in the 3rd floor weight room to try CrossFit Open 16.2.
TODAY's WORKOUT
Warm-up:
-2-3 Min: Active Warm-up.
-3-5 Min: Mobility
-Hip Flexor
-Glute / Hamstring stretching
WOD: Muscular Endurance / Aerobic Workouts
3 MIN AMRAP:
8 x Chest to Bar Pull-Ups
8 x Burpees
8 x Air Squats
3 MIN REST
4 MIN AMRAP:
5 x Handstand Push-ups
10 x Sit-ups
10 x Air Squats
4 MIN REST
5 MIN AMRAP
10 x Toes 2 Bar
25 x Double Unders
10 x Knees 2 Elbows
25 x Double Unders
5 MIN REST
4 MIN AMRAP
5 x Pull-ups
10 x Push-ups
15 x Air Squats
*Try to get through at least the 5 MIN AMRAP. If able, attempt the 4th AMRAP. If body is sore replace with a more traditional aerobic interval workout.
RUN 4 x 1000m w/ equal 1 to 1 rest ration between 1km.
OR
ROW 4 x 1000m w/ equal 1 to 1 rest ration between 1km.
TODAY's WORKOUT
Warm-up:
-2-3 Min: Active Warm-up.
-3-5 Min: Mobility
-Hip Flexor
-Glute / Hamstring stretching
WOD: Muscular Endurance / Aerobic Workouts
3 MIN AMRAP:
8 x Chest to Bar Pull-Ups
8 x Burpees
8 x Air Squats
3 MIN REST
4 MIN AMRAP:
5 x Handstand Push-ups
10 x Sit-ups
10 x Air Squats
4 MIN REST
5 MIN AMRAP
10 x Toes 2 Bar
25 x Double Unders
10 x Knees 2 Elbows
25 x Double Unders
5 MIN REST
4 MIN AMRAP
5 x Pull-ups
10 x Push-ups
15 x Air Squats
*Try to get through at least the 5 MIN AMRAP. If able, attempt the 4th AMRAP. If body is sore replace with a more traditional aerobic interval workout.
RUN 4 x 1000m w/ equal 1 to 1 rest ration between 1km.
OR
ROW 4 x 1000m w/ equal 1 to 1 rest ration between 1km.
TUESDAY (08 MAR 16)
Warm-up:
-2-3 Min Active
-3-5 Min Mobility:
-Hip Mobility
-Back & Core Stretching.
STRENGTH / SKILL (Back Squat)
-Warm-up to about 40% of 3RM
Then
5 Sets x 4 Reps. (Keep rest between 2 & 3 Min).
Then
2-3 Min: Mobility.
WOD
FOR TIME:
50 x Sit-Up Buy-In (Use ab-mat if you have one)
Then
11 Rounds of
5 x Back Squat (Use 50% 1RM)
10 x Push-Ups
Cash Out with:
50 x Sit-ups.
*The workout starts and finishes with 50 x Sit-ups. Between the sit-ups you complete 11 rounds of back squats and push-ups. Be careful you do not compromise form & make sure you roll our your hamstrings after...you will be sore.
*Post loads and times in comments.
-2-3 Min Active
-3-5 Min Mobility:
-Hip Mobility
-Back & Core Stretching.
STRENGTH / SKILL (Back Squat)
-Warm-up to about 40% of 3RM
Then
5 Sets x 4 Reps. (Keep rest between 2 & 3 Min).
Then
2-3 Min: Mobility.
WOD
FOR TIME:
50 x Sit-Up Buy-In (Use ab-mat if you have one)
Then
11 Rounds of
5 x Back Squat (Use 50% 1RM)
10 x Push-Ups
Cash Out with:
50 x Sit-ups.
*The workout starts and finishes with 50 x Sit-ups. Between the sit-ups you complete 11 rounds of back squats and push-ups. Be careful you do not compromise form & make sure you roll our your hamstrings after...you will be sore.
*Post loads and times in comments.
MONDAY (07 MAR 16)
Warm-up
-2-3 Min: Active
-3-4 Min: Mobility
-Shoulder Stretch
-Lower Back
STRENGTH / SKILL (Push / Pull)
PUSH:
3 sets x 5 reps each of Strict Press / Push Press / Push Jerk
*Take from rack. Use same weight and don't set bar down.
3 sets x 4 reps each of Push Press / Push Jerk.
*Take from rack. Use same weight and don't set bar down.
Continue to increase weight. Try to keep rest about 90-120 seconds.
PULL
Deadlift 7 x 7:
* Work so that the last 2-3 sets really push you, but not to the point you compromise form or can't complete at least 5-6 reps. If you fail to complete 7 reps without breaking, reduce and repeat last successful weight you were able to hit 7 reps. Keeps rest to around 120 seconds.
WOD:
5 MIN AMRAP (Burpees).
*Thats right, as many burpees as possible in 5 minutes.
-2-3 Min: Active
-3-4 Min: Mobility
-Shoulder Stretch
-Lower Back
STRENGTH / SKILL (Push / Pull)
PUSH:
3 sets x 5 reps each of Strict Press / Push Press / Push Jerk
*Take from rack. Use same weight and don't set bar down.
3 sets x 4 reps each of Push Press / Push Jerk.
*Take from rack. Use same weight and don't set bar down.
Continue to increase weight. Try to keep rest about 90-120 seconds.
PULL
Deadlift 7 x 7:
* Work so that the last 2-3 sets really push you, but not to the point you compromise form or can't complete at least 5-6 reps. If you fail to complete 7 reps without breaking, reduce and repeat last successful weight you were able to hit 7 reps. Keeps rest to around 120 seconds.
WOD:
5 MIN AMRAP (Burpees).
*Thats right, as many burpees as possible in 5 minutes.
FRIDAY (04 MAR 16)
Warm-Up
-2-3 Min: Active Warm-up.
-3-4 Min: Mobility.
-Lats
-Back
-Shoulders
CrossFit Open 16.2
-2-3 Min: Active Warm-up.
-3-4 Min: Mobility.
-Lats
-Back
-Shoulders
CrossFit Open 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
*Post Total reps in comments.
THURSDAY (03 MAR 16)
Warm-up:
-2-3 Min: Active
-3-4 Min: Mobility
-Shoulders
-Hips
SKILL / STRENGTH (HSPU).
Continue working on HSPUs.
Level 1:
HSPUs: 5x5 w/1 min rest between sets.
Level 2:
HSPUs: 7x7 w/30 second rest between sets.
WOD (FRAN)
21-15-9
Thrusters (95/65)
Pull-Ups
-2-3 Min: Active
-3-4 Min: Mobility
-Shoulders
-Hips
SKILL / STRENGTH (HSPU).
Continue working on HSPUs.
Level 1:
HSPUs: 5x5 w/1 min rest between sets.
Level 2:
HSPUs: 7x7 w/30 second rest between sets.
WOD (FRAN)
21-15-9
Thrusters (95/65)
Pull-Ups
WEDNESDAY (02 MAR 16)
Warm-up.
-2-3 Min: Active
-3-4 Min: Mobility
STRENGTH / SKILL: Muscle Ups
-30 Bar Muscle Ups for time.
*If still working on Muscle Ups, substitute:
5 Rounds for time:
10 x Pull-ups (Chest to Bar if possible)
10 x Dips (Ring Dips if possible)
WOD: Intervals
10-12 x 200m Intervals
2 to 1 Rest to Work ration
RECOVERY
-Work on stretching & hip flexor mobility.
-2-3 Min: Active
-3-4 Min: Mobility
STRENGTH / SKILL: Muscle Ups
-30 Bar Muscle Ups for time.
*If still working on Muscle Ups, substitute:
5 Rounds for time:
10 x Pull-ups (Chest to Bar if possible)
10 x Dips (Ring Dips if possible)
WOD: Intervals
10-12 x 200m Intervals
2 to 1 Rest to Work ration
RECOVERY
-Work on stretching & hip flexor mobility.
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