Jan 25, 2017
Strength
Deadlift (from a deadstop)
Performance: Wendler 5-3-1
Use a training max.
Fitness:
Conditioning
Complete as many rounds as possible in 7:00 of:
- 7 Pull Ups
- 7 Thrusters (95/65)
Rest 3:00
Complete as many rounds as possible in 7:00 of:
- 7 Power Snatch (95/65)
- 14 Overhead Reverse Lunges (95/65)
- 7 Toes to Bar
Optional Independent Work
3 Sets:
- 60m Sled Push
- 60m Sled Pull
- 15 Ring Rows
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
Jan 24, 2017
Conditioning
Every minute, on the minute, for 10:00:
- Power Cleans x 2 @ 80%
- Handstand Push Ups x 5-7
Rest 3:00
Complete as many rounds as possible in 7:00 of:
- 5 Power Cleans @ 50%
- 7 Toes to Bar
- 10 Calorie Assault Bike or 100m Run
Rest 3:00
Complete as many rounds as possible in 7:00 of:
- 10 Wall Balls (20/14)
- 20 Double Unders
Optional Independent Work
3 Sets:
- 1 1/4 Front Squat x 4
- False Grip Chest to Ring Pull Ups x 3-5
- Dumbbell Lateral Raise x 10-15
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
Jan 23, 2017
Conditioning
Every minute, on the minute, for 5:00:
- 3 Touch and Go Squat Snatch @ 65-75%
No Rest. Take 20% off your bar
Every minute, on the minute, for 5:00:
- 3 Power Snatch (you may add weight as you go)
No Rest
Complete as many rounds as possible in 10:00 of:
- 5 Front Squats @ same load as second emom
- 10 Burpees over the Bar
Optional Independent Work
3 Sets:
- 3 Snatch Pulls @ 105%
- 2-3 Wall Walks
- 12 Dumbbell Curls
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
Jan 22, 2017
Strength
1A) Push Press
Performance: Wendler 5-3-1
Use a training max.
Fitness:
1B) Single Arm Dumbbell Row
Conditioning
In 12:00, climb the ladder, adding 3 reps every round:
- Dumbbell Clean and Jerk (35/25)
- Calorie Row or Bike
Optional Independent Work
Every minute, on the minute, for 5:00:
3 Sets:
- 12 Dumbbell Floor Press
- 10-15 Band Face Pulls
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
Jan 20, 2017
0845 Weightlifting
1000 CrossFit
With a partner, one person working at a time, complete as many rounds as possible in 8:00 of:
- 50 Push Ups
- 50 Kettlebell Swings (53/35)
- 50 Ring Rows
Rest 2:00
With a partner, one person working at a time, complete as many rounds as possible in 8:00 of:
- 50 Pull Ups
- 50 Medicine Ball Cleans (20/14)
- 50 Calorie Row
Rest 2:00
With a partner, one person working at a time, complete as many rounds as possible in 8:00 of:
- 50 Alternating Dumbbell Snatches (55/35)
- 50 Burpees
- 50 Wall Balls (20/14)
