STRENGTH (Deadlift)
Build up to a weight you can do 12 times.
Dead Lift:
5 Sets x 12 reps...2-3 min rest.
WOD
7 Rounds
10 x DB Snatch (55/35)*
10 x Air Squats
10 x Pull-ups (Ches 10 bar if able)
10 x Burpees
10 x Pistols*
2 MIN REST
*Alternate hands or legs
THURSDAY (30 JUN 16)
STRENGTH
Snatch pull + snatch from the blocks: 10 rounds – Every 2 minutes, perform:
Snatch pull + snatch from the blocks: 10 rounds – Every 2 minutes, perform:
-2x hang snatch pulls + 1x hang squat snatch (Work up to a max for the day)
*Set up the blocks so that the bar rest at the hang position. Ideally it is at knee level or slightly above.
CAPACITY
10 MIN AMRAP
25 Goblet Squat with dumbbell (45/25)
5 Strict Pull-ups
+
5 Kipping / Butterfly Pull-ups* (Try not to come off bar between types of Pus)
WEDNESDAY (29 JUNE 16)
CHIPPER
100 Double Unders
40 Toes 2 Bar
40 Push-ups (Rest in the start position rather than breaking to knees if able).
40 KBS (53/35)
75 Double Unders
30 Toes 2 Bar
30 Push-ups (Rest in the start position rather than breaking to knees if able).
30 KBS (53/35)
500 Double Unders
20 Toes 2 Bar
20 Push-ups (Rest in the start position rather than breaking to knees if able).
20 KBS (53/35)
25 Double Unders
10 Toes 2 Bar
10 Push-ups (Rest in the start position rather than breaking to knees if able).
10 KBS (53/35)
*30 Minutes time CAP.
*If unable to do Double under do single under at a 2 for 1 ration...if too much, just do 1 to 1.
100 Double Unders
40 Toes 2 Bar
40 Push-ups (Rest in the start position rather than breaking to knees if able).
40 KBS (53/35)
75 Double Unders
30 Toes 2 Bar
30 Push-ups (Rest in the start position rather than breaking to knees if able).
30 KBS (53/35)
500 Double Unders
20 Toes 2 Bar
20 Push-ups (Rest in the start position rather than breaking to knees if able).
20 KBS (53/35)
25 Double Unders
10 Toes 2 Bar
10 Push-ups (Rest in the start position rather than breaking to knees if able).
10 KBS (53/35)
*30 Minutes time CAP.
*If unable to do Double under do single under at a 2 for 1 ration...if too much, just do 1 to 1.
TUESDAY (28 JUN 16)
STRENGTH (F&B Squat).
Using roughly 80% of your 1RM Front Squat...
3 ROUNDS OF:
3 Sets x 3 Reps - Front Squat...about 2 Min rest.
1 Set x Max Reps - Back Squat with same weight...don't go too crazy.
*So you will end up doing 9 sets of Front Squat (3 reps each) and 3 sets of Back Squats (for max reps).
**Don't not get too crazy with the max reps. Go until you feel yourself struggling to get one.
MOBILITY
Spend 10 Minutes on a stationary bike or elliptical, then 5 minutes stretching.
CORE
10 Min EMON.
-Ankles to the bar.
OR
-Toes to bar.
*Do A2B if able...google if you don't know what this is.
Using roughly 80% of your 1RM Front Squat...
3 ROUNDS OF:
3 Sets x 3 Reps - Front Squat...about 2 Min rest.
1 Set x Max Reps - Back Squat with same weight...don't go too crazy.
*So you will end up doing 9 sets of Front Squat (3 reps each) and 3 sets of Back Squats (for max reps).
**Don't not get too crazy with the max reps. Go until you feel yourself struggling to get one.
MOBILITY
Spend 10 Minutes on a stationary bike or elliptical, then 5 minutes stretching.
CORE
10 Min EMON.
-Ankles to the bar.
OR
-Toes to bar.
*Do A2B if able...google if you don't know what this is.
MONDAY (27 JUNE 16)
STRENGTH
Clean & Jerk
5-5-5-3-3-2-1
WOD:
5 Rounds for Time:
10 x HSPU
10 x C2B Pull-ups
10 x Pistols (5 each side/ alternating)
20 x Ab-mat Sit-ups
50 x Double Unders
Clean & Jerk
5-5-5-3-3-2-1
WOD:
5 Rounds for Time:
10 x HSPU
10 x C2B Pull-ups
10 x Pistols (5 each side/ alternating)
20 x Ab-mat Sit-ups
50 x Double Unders
FRIDAY (24 JUNE 16)
BEAR COMPLEX
7 Rounds x 7 Reps:
1 Rep =
Power Clean, Front Squat, Push Press, Back Squat, Push Press. These reps are continuous. You should try to do all 7 reps without setting the bar down. After each set increase weight as able.
7 Rounds x 7 Reps:
1 Rep =
Power Clean, Front Squat, Push Press, Back Squat, Push Press. These reps are continuous. You should try to do all 7 reps without setting the bar down. After each set increase weight as able.
THURSDAY (23 JUNE 16)
RUN: 3 Miles
1st Mile at 75-80% max pace.
2nd Mile at 85-90% max pace.
3rd Mile at 75-80% max pace.
Then 5 x 100m strides*
*Take off at a brisk pace, try to reach your max 800m pace in the first 20-30m. Once there settle in and try to maintain that pace for the remaining distance, using as little active effort as possible.
Then
15 Min Mobility:
Spend 10-15 minutes real working on your posterior chain; focusing on hips and hamstrings.
1st Mile at 75-80% max pace.
2nd Mile at 85-90% max pace.
3rd Mile at 75-80% max pace.
Then 5 x 100m strides*
*Take off at a brisk pace, try to reach your max 800m pace in the first 20-30m. Once there settle in and try to maintain that pace for the remaining distance, using as little active effort as possible.
Then
15 Min Mobility:
Spend 10-15 minutes real working on your posterior chain; focusing on hips and hamstrings.
WEDNESDAY (22 JUNE 16)
STRENGTH (Snatch).
Work up to 70-80% of your 1RM.
Then 12 round EMOM.
-1 x Squat Snatch + 2 additional OHS.
*Every minute conduct a squat snatch. Once in the top/fully extended position, conduct 2 more overhead squats.
WOD
"Annie"
50-40-30-20-10
Sit-ups
Double-unders.
Work up to 70-80% of your 1RM.
Then 12 round EMOM.
-1 x Squat Snatch + 2 additional OHS.
*Every minute conduct a squat snatch. Once in the top/fully extended position, conduct 2 more overhead squats.
WOD
"Annie"
50-40-30-20-10
Sit-ups
Double-unders.
TUESDAY (21 JUNE 16)
WOD
Keep a continuous running clock.
STAGE 1
In 5 Min or less:
3 Rounds
12 x Burpees over Bar.
10 x Pull-ups.
8 x DL (185/135).
STAGE 2
In 5 Min or less:
3 Rounds
12 x Burpees over Bar.
10 x Chest to Bar Pull-ups.
8 x Cleans (185/135).
STAGE3
In 5 Min or less:
3 Rounds
12 x Burpees over Bar.
10 x Toes to Bar / Knees to Elbow (touch toes 2 bar, back to extensions, then K2E = 1 rep. Must do both movements, no break between).
8 x Squat Cleans (185/135).
STAGE 4
In 5 Min or less:
3 Rounds
12 x Burpees over Bar.
10 x Bar Muscle-ups.
8 x Squat Clean & Jerk (185/135).
*If you complete a stage early you can start on the next stage. If you fail to complete a stage on time (including any extra time from previous rounds) then stop where you are when the time (a multiple of 5 Min) hits, and start over at that stage. It is likely that if you fail an early stage you will end up doing in over a few times. Simply strive to either finish it, or match your previous performance.
MONDAY (20 JUNE 16)
STRENGTH
6 x Sets - Every 2 Min on Min:
1 SET =
1 x Hang Clean + 3 x Push Press
1 x Hang Clean + 3 x Push Press
1 x Hang Clean + 3 x Push Press
*Don't Set bar down, HC then 3 x PP, back to HC etc. Increase weight as able.
WOD
10 Rounds: Each Round is 2:30.
20 x Push-ups
Run 100m
20 x Sit-ups.
*The remaining time is rest. After the first 2-3 rounds, try to maintain a constant pace through the remaining rounds.
6 x Sets - Every 2 Min on Min:
1 SET =
1 x Hang Clean + 3 x Push Press
1 x Hang Clean + 3 x Push Press
1 x Hang Clean + 3 x Push Press
*Don't Set bar down, HC then 3 x PP, back to HC etc. Increase weight as able.
WOD
10 Rounds: Each Round is 2:30.
20 x Push-ups
Run 100m
20 x Sit-ups.
*The remaining time is rest. After the first 2-3 rounds, try to maintain a constant pace through the remaining rounds.
FRIDAY (17 JUNE 16)
STRENGTH (Pause Front Squat).
Every 2 minutes:
10 sets x 3 reps.
At the bottom of the squat pause for 2-3 seconds.
WOD:
3 Rounds for Time:
12 x Hang Power Clean (115/75)
12 x Push Press (115/75)
12 x Toes to Bar
36 x Double Unders
Every 2 minutes:
10 sets x 3 reps.
At the bottom of the squat pause for 2-3 seconds.
WOD:
3 Rounds for Time:
12 x Hang Power Clean (115/75)
12 x Push Press (115/75)
12 x Toes to Bar
36 x Double Unders
THURSDAY (16 JUNE 16)
STRENGTH
Establish 3RM Clean & Jerk. Set of three does not have to be tough and go, but no more than 15 seconds from the time the bar drops until set up for next rep.
-Take about 3 minutes rest between sets.
-Take no more than 30 minutes from set up to pick-up.
WOD
Ascending Ladder.
20MIN AMRAP:
2 x DB Snatch (45/30)...reps are total, split them between hands.
2 x Pull-ups
2 x Cal Row*
Each round increase the reps by 2: 2nd round (4/4/4), 3rd round (6/6/6), etc.
*If you do not have the ability to have a rower near a pull-up bar (Arvin Gym), substitute the Row for burpees over the Dumbbell...i.e. 2 burpees round 1, each time jumping over the DB.
WEDNESDAY (15 JUNE 16)
In Honor of the Army's 241st Birthday on June 14th the Army contacted CrossFit about programing an birthday WOD.
Army Birhtday WOD.
60min ARMAP...yes, that is 1 hour.
Set up a start station, marked somehow, and set up another station 200m away.
1 Round =
17 x Power Cleans (135/95)
75 x Air Squats.
Then disassemble the bar into 2 x weights and 1 bar (plus collars).
Run the bar 200m to the 2nd spot, set it down, and then return for the plates.
Run 1 x plate to the bar, set down, run back for 2nd plate.
Run the 2nd plate to the bar and assemble the weights on the bar again.
*Each round complete Power Cleans & Air Squats, then take the bar & weight apart and back & forth 200m. The movement must take 3 trip (1 x bar, 2 x weights), even if you can carry all at once...the purpose is to make you run the 200m distance 5 times (down, back/down, back/down), while carrying an implement.
Army Birhtday WOD.
60min ARMAP...yes, that is 1 hour.
Set up a start station, marked somehow, and set up another station 200m away.
1 Round =
17 x Power Cleans (135/95)
75 x Air Squats.
Then disassemble the bar into 2 x weights and 1 bar (plus collars).
Run the bar 200m to the 2nd spot, set it down, and then return for the plates.
Run 1 x plate to the bar, set down, run back for 2nd plate.
Run the 2nd plate to the bar and assemble the weights on the bar again.
*Each round complete Power Cleans & Air Squats, then take the bar & weight apart and back & forth 200m. The movement must take 3 trip (1 x bar, 2 x weights), even if you can carry all at once...the purpose is to make you run the 200m distance 5 times (down, back/down, back/down), while carrying an implement.
TUESDAY (14 JUNE 16)
Sorry for the delay, on vacation and the wifi was down...not a very exciting day anyway.
Buy In
Row or Run 2000m at a Moderate pace (Round to 1.5 Miles if not on a track)
Then Aerobic Intervals:
3 Rounds of:
Run/Row x 1000m
4 min rest
Cash Out
Row/Run 2000m at a Moderate pace.
THEN
Work on Hip and lower body mobility.
Buy In
Row or Run 2000m at a Moderate pace (Round to 1.5 Miles if not on a track)
Then Aerobic Intervals:
3 Rounds of:
Run/Row x 1000m
4 min rest
Cash Out
Row/Run 2000m at a Moderate pace.
THEN
Work on Hip and lower body mobility.
MONDAY (13 JUNE 16)
Strength: Snatch complex: 10 rounds – Every 2 minutes, perform:
-1x power snatch + 1x hang squat snatch + 1x squat snatch (Work up to a max for the day)
*Does not have to be touch and go, but no longer than 3 seconds between reps.
Work Capacity:
1: 3 rounds – Every 2 minutes complete:
-15x power clean (95#/65#)
-15x pull ups
*Rest 2 minutes between moving onto portion #2.
2: 3 rounds – Every 90 seconds complete:
-10x shoulder to overhead (95#/65#)
-10x chest to bar pull ups
*Rest 2 minutes between moving onto portion #3.
3: 3 rounds – Every 60 seconds, complete:
-5x thrusters (95#/65#)
-5x bar muscle ups
FRIDAY (10 JUNE 16)
STRENGTH (Clean -then- Jerk)
Set up so that you have a rack for the bar.
10 rounds, increasing weight as able.
Squat clean from low hang (just above knees), once finished set weight in rack.
Rest 1 Min.
Take weight from rack and Split Jerk it.
WOD
Complete as many rounds as you can without breaking up the reps.
1st Round:
2 x Pull-ups
30 second rest
5 x Push-ups
1 Min Rest
2nd Round
4 x Pull-ups
30 second rest
10 x Push-ups
*Continue increasing Pull-ups by 2 and Push-ups by 5 each round. If you come off the bar, or have to break the push-ups, then finish the round and be done. Make sure you stay strict with the rest.
Set up so that you have a rack for the bar.
10 rounds, increasing weight as able.
Squat clean from low hang (just above knees), once finished set weight in rack.
Rest 1 Min.
Take weight from rack and Split Jerk it.
WOD
Complete as many rounds as you can without breaking up the reps.
1st Round:
2 x Pull-ups
30 second rest
5 x Push-ups
1 Min Rest
2nd Round
4 x Pull-ups
30 second rest
10 x Push-ups
*Continue increasing Pull-ups by 2 and Push-ups by 5 each round. If you come off the bar, or have to break the push-ups, then finish the round and be done. Make sure you stay strict with the rest.
THURSDAY (09 JUNE 16)
WOD
10 Min AMRAP
7 x DL (315#/205#)*
14 x Pistols...alternate leg.
21 x Double Unders.
*Scale weight accordingly. Should be heavy.
STRENGTH
Every 3 Min: Bench Press / Barbell Row.
10/10, 8/8, 6/6, 6/6, 6/6, 4/4
*Your weight will be more for bench so you will need to set up 2 different barbells.
WEDNESDAY (08 JUNE 16)
STRENGTH
Snatch.
Just above the Knee / Mid Thigh: 3/3, 3/3, 3/3, 2/2, 2/2, 2/2
WOD
"The Admiral"
3 Rounds for Time
20 x Burpee Pull-ups
20 x Front Squat (135#/95#)
20 x Box Jump (24"/20")
Snatch.
Just above the Knee / Mid Thigh: 3/3, 3/3, 3/3, 2/2, 2/2, 2/2
WOD
"The Admiral"
3 Rounds for Time
20 x Burpee Pull-ups
20 x Front Squat (135#/95#)
20 x Box Jump (24"/20")
TUESDAY (07 JUNE 16)
STRENGTH:
In 10 reps or less build to today 1RM Deadlift.
WOD
HEAVY:
3 Rounds for time:
9 x Reps Dead Lift (50% of the daily 1RM you established).
6 x Bench Press (70% 1RM).
3 x Clean (Use dead lift weight)*
*If you cannot clean 50% of your DL 1RM then adjust the weight for the DL & Clean to (80-85% of your 1RM clean).
Recovery 10 Minutes: Then...
LIGHT
3 Rounds for time:
3 x 15' Rope Climb* (Use middle mark on ropes in Arvin).
3 x Laps Hayes track*
25 x Push-ups.
25 x Sit-ups Ab-mat.
*On the 3rd rope climb get off on the shelf and run 3 laps. When you finish the 3rd lap come back down the rope and complete the push-ups and sit-ups on the floor of Hayes gym.
In 10 reps or less build to today 1RM Deadlift.
WOD
HEAVY:
3 Rounds for time:
9 x Reps Dead Lift (50% of the daily 1RM you established).
6 x Bench Press (70% 1RM).
3 x Clean (Use dead lift weight)*
*If you cannot clean 50% of your DL 1RM then adjust the weight for the DL & Clean to (80-85% of your 1RM clean).
Recovery 10 Minutes: Then...
LIGHT
3 Rounds for time:
3 x 15' Rope Climb* (Use middle mark on ropes in Arvin).
3 x Laps Hayes track*
25 x Push-ups.
25 x Sit-ups Ab-mat.
*On the 3rd rope climb get off on the shelf and run 3 laps. When you finish the 3rd lap come back down the rope and complete the push-ups and sit-ups on the floor of Hayes gym.
MONDAY (06 JUN 16)
STRENGTH:
7 Rounds (Each Round is 3 Minute).
Each 3 min round consists of:
@ 0:00 - 1 x Squat Clean
@ 1:00 - 1 x Squat Clean + 1 x Front Squat
@ 2:00 - 1 x Squat Clean + 1 x Front Squat + 1 x Split Jerk.
Increase the weight as able and repeat for a total of 7 rounds. You should be building towards your 1RM Jerk by round 6-7.
SKILL:
10 min EMOM
5 x Bar Muscle-ups....if unable to do MUs, replace with chest 2 bar pull-ups.
CONDITIONING:
10 MIN AMRAP
4 x Overhead Lunge (115/75)
2 x Burpees Over Bar
--
8 x Overhead Lunge
4 x Burpees Over Bar
--
12 x OH-L
6 x Burpees Over Bar
*Continue adding 4 x OH-Ls and 2 x Burpee each round.
7 Rounds (Each Round is 3 Minute).
Each 3 min round consists of:
@ 0:00 - 1 x Squat Clean
@ 1:00 - 1 x Squat Clean + 1 x Front Squat
@ 2:00 - 1 x Squat Clean + 1 x Front Squat + 1 x Split Jerk.
Increase the weight as able and repeat for a total of 7 rounds. You should be building towards your 1RM Jerk by round 6-7.
SKILL:
10 min EMOM
5 x Bar Muscle-ups....if unable to do MUs, replace with chest 2 bar pull-ups.
CONDITIONING:
10 MIN AMRAP
4 x Overhead Lunge (115/75)
2 x Burpees Over Bar
--
8 x Overhead Lunge
4 x Burpees Over Bar
--
12 x OH-L
6 x Burpees Over Bar
*Continue adding 4 x OH-Ls and 2 x Burpee each round.
FRIDAY (03 JUNE 16)
STRENGTH (Press)
Strict Press: 5 x 5, no more than 90 second rest.
Bench Press:
5 Rounds of:
Every 3 minutes:
6 x reps flat bench + 10 push-ups..increase weight as able.
WOD
7 MIN AMRAP
10 x Pull-ups
10 x Air Squats
10 x Push Press (115/75)**
*Increase weight to 135/85 if capable of doing so unbroken.
CAPACITY:
For Time:
75 x Ankles to the Bar...each time you come off the bar complete 7 Push-ups.
Strict Press: 5 x 5, no more than 90 second rest.
Bench Press:
5 Rounds of:
Every 3 minutes:
6 x reps flat bench + 10 push-ups..increase weight as able.
WOD
7 MIN AMRAP
10 x Pull-ups
10 x Air Squats
10 x Push Press (115/75)**
*Increase weight to 135/85 if capable of doing so unbroken.
CAPACITY:
For Time:
75 x Ankles to the Bar...each time you come off the bar complete 7 Push-ups.
THURSAY (02 JUNE 16)
RUNNING.
Apparently yesterday, 01 JUN, was National Running Day...woops.
WOD
Run 4-5 miles at a moderate pace.
or
1 Mile warm-up.
5 x 800m aerobic repeats with a 1 to 1 work to rest ratio.
1 Mile cool down.
Apparently yesterday, 01 JUN, was National Running Day...woops.
WOD
Run 4-5 miles at a moderate pace.
or
1 Mile warm-up.
5 x 800m aerobic repeats with a 1 to 1 work to rest ratio.
1 Mile cool down.
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