Jan 31, 2017
Conditioning
Every minute, on the minute, for 8:00:
- Even Minutes: 3 Touch and Go Squat Snatch @ >65%
- Odd Minutes: 8 Burpees
Every minute, on the minute, for 8:00:
- Even Minutes: 7 Power Snatch (95/65)
- Odd Minutes: 25 Double Unders
Every minute, on the minute, for 8:00:
- Even Minutes: 7 Overhead Squats (95/65)
- Odd Minutes: 12/10 Calorie Row
Optional Independent Work
3 Sets:
- 3 Snatch Pulls @ 90%
- 2-3 Wall Walks
- 6 Dumbbell Curls
Pull Up Program Week 2
You will do this work 2-3 times this week.
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Trap 3 Raises @ 4010
- Rest 60s
3 Sets:
- 2 Assisted Chin Ups @ 10-5-1-5
- Rest 75s
- 10 Scap Push Ups @ 2121
- Rest 75s
3 Sets:
- 12-15 Semi Stiff Arm Pull Downs @ 4020
- Rest 45s
- 45-60s Angled Wall Hold or Handstand Hold
- Rest 45s
Jan 30, 2017
Strength
1A) Push Press
*This is a deload week from Wendler 5-3-1 for our performance group. You are encouraged to stay light and recover if you feel run down.*
1B) Single Arm Dumbbell Row
Conditioning
Complete as many rounds as possible in 10:00 of:
- 5 Push Press (115/75)
- 10 Box Jumps (24/20)
- 15 Deadlifts (115/75)
Optional Independent Work
Every minute, on the minute, for 5:00:
3 Sets:
- 6 Dumbbell Floor Press
- 10-15 Band Face Pulls
Pull Up Program Week 2
You will do this work 2-3 times this week.
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Trap 3 Raises @ 4010
- Rest 60s
3 Sets:
- 2 Assisted Chin Ups @ 10-5-1-5
- Rest 75s
- 10 Scap Push Ups @ 2121
- Rest 75s
3 Sets:
- 12-15 Semi Stiff Arm Pull Downs @ 4020
- Rest 45s
- 45-60s Angled Wall Hold or Handstand Hold
- Rest 45s
Jan 29, 2017
Strength
Back Squat
*This is a deload week from Wendler 5-3-1 for our performance group. Everyone will do the above rep scheme and the performance group is encouraged to hold back, stay light, and allow your body to recover.*
Conditioning
Every minute, on the minute, for 10:00:
- Even Minutes: 3 Squat Cleans @ 75-85%
- Odd Minutes: Max Toes to Bar in 30 seconds
Rest 3:00
Complete as many rounds as possible in 12:00 of:
- 5 Burpees over the Bar
- 5 Front Squats @ 10% less than squat cleans
- 5 Chest to Bar Pull Ups
Optional Independent Work
3 Sets:
- 10 Alternating Pistols
- 4 Clean Grip Romanian Deadlifts
- 8-12 Single Leg Calf Raises
Pull Up Program Week 2
You will do this work 2-3 times this week.
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Trap 3 Raises @ 4010
- Rest 60s
3 Sets:
- 2 Assisted Chin Ups @ 10-5-1-5
- Rest 75s
- 10 Scap Push Ups @ 2121
- Rest 75s
3 Sets:
- 12-15 Semi Stiff Arm Pull Downs @ 4020
- Rest 45s
- 45-60s Angled Wall Hold or Handstand Hold
- Rest 45s
Jan 27, 2017
0845 Weightlifting
1000 CrossFit
With a partner, one person working at a time, complete as many rounds as possible in 10:00 of:
- 100m Shuttle Run (Change directions every 10m)
- 6 Wall Walks
- 24 Kettlebell Swings (53/35)
Rest 2:00
With a partner, one person working at a time, complete as many rounds as possible in 10:00 of:
- 40m Farmer’s Walk
- 12 Burpees
- 24 Alternating Dumbbell Snatch (70/50)
Rest 2:00
With a partner, one person working at a time, complete as many rounds as possible in 10:00 of:
- 500m Row
- 24 Kettlebell Swings (53/35)
- 24 Wall Balls (20/14)
Jan 26, 2017
Conditioning
In 7:00, focusing on quality, work through the following:
- 5 Ring Kipping
- 3 Assisted Muscle Up Transition Drill
- 5 Assisted Ring Dips
Rest 3:00
In 7:00, focusing on quality, work through the following:
- 3-5 Ring Dip with a 1s pause in the bottom
- 2-3 Ring Kip + 2-3 Ring Kip and Pull
Rest 3:00
Complete as many rounds as possible in 7:00 of:
- 3 Strict Muscle Ups
- 10 Box Jumps
- 30 Double Unders
Fitness:
- 3 Strict Pull Ups or Ring Rows + 3 Ring Dips or Push Ups
- 10 Box Jumps
- 60 Single Unders
Optional Independent Work
3 Sets:
- 5-10 Renegade Row per side
- 8 Dumbbell Overhead Tricep Extension
- 30m Kettlebell Waiter’s Walk each side
Pull Up Program
You will perform this workout three times this week; ideally on Monday, Wednesday, and Friday.
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Trap 3 Raises @ 4010
- Rest 60s
3 Sets:
- 8-10 Scap Pull Ups @ 3112
- Rest 45s
- Ring Rows x 12-15 @ 4010
- Rest 45s
3 Sets:
- 12-15 Semi Stiff Arm Pull Downs @ 4020
