Saturday 2016.01.14

Jan 13, 2017

0845 Weightlifting

1000 CrossFit

With a partner, complete 4 rounds each of:

• :30 Max Wall Balls
• :30 Max Calories on the Rower

Rest 1:00

With a partner, complete 4 rounds each of:

• :30 Max Box Jumps
• :30 Max Burpee Pull Ups

Rest 1:00

With a partner, complete 4 rounds each of:

• :30 Max Kettlebell Swings
• :30 Max Push Ups

Rest 1:00

With a partner, complete 4 rounds each of:

• :30 Max Toes to Bar
• :30 Max Double Unders

*There is no rest in between :30 pieces.  Partner 1 starts at one station and partner 2 starts at the other station.  After :30 of work, partners switch stations.  Both partners complete each station 4 times and then rest 1 minute before moving on.*

Friday 2017.01.13

Jan 12, 2017

Strength

1A)  Push Press

Performance:  Wendler 5-3-1

• 70% x 3
• 80% x 3
• 90% x 3

Fitness:

• 3 x 2-4

1B)  Single Arm Dumbbell Row

• 3 x 8

Conditioning

Every 2:00 for 8 sets complete:

• 10 Calorie Bike or Row
• 15 Dumbbell Push Press (35/25)
• 20 Double Unders

Optional Independent Work

Every minute, on the minute, for 5:00:

• 3-5 Muscle Ups

3 Sets:

• 8 Dumbbell Floor Press
• 10-15 Band Face Pulls

Thursday 2017.01.12

Jan 11, 2017

Strength

Back Squat

Performance:  Wendler 5-3-1

• 70% x 3
• 80% x 3
• 90% x 3+

Fitness:

• 3 x 2-4 @ 22X1

Conditioning

Complete as many rounds as possible in 12:00 of:

• 10 Kettlebell Swings (53/35)
• 10 Burpees
• 10 Calorie Row or Bike

Optional Independent Work

Complete as many rounds as possible in 7:00 of:

• 3 Squat Cleans @ 65-75%
• 5 Toes to Bar

3 Sets:

• 10 Clean Grip Romanian Deadlifts
• 10 Pistols each leg
• 8-12 Calf Raises

Wednesday 2017.01.11

Jan 10, 2017

Conditioning

Complete as many rounds as possible in 7:00 of:

• 3 Bar Muscle Ups
• 6 Wall Balls (30/20)
• 12 Calorie Row

Rest 3:00

Complete as many rounds as possible in 7:00 of:

• 6 Chest to Bar Pull Ups
• 12 Wall Balls (20/14)

Optional Independent Work

3 Sets:

• 5-10 Renegade Row per side
• 8 Dumbbell Tricep Overhead Extension
• 30m Kettlebell Waiter’s Walk per side

Tuesday 2017.01.10

Jan 9, 2017

Strength

Deadlift (from a deadstop, no touch and go)

Performance:  Wendler 5-3-1

• 65% x 5
• 75% x 5
• 85% x 5+

Fitness:

• 3 x 4-6 @ 32X1

Conditioning

Every minute, on the minute, for 15:00:

1. Dumbbell Thrusters x 10 (35/25)
2. Deadlifts x 10 @ 50% of 1 rep max
3. Double Unders x 30

Optional Independent Work

Every minute, on the minute, for 8:00:

1.  Power Snatch x 4 @ 65-75%
2. Bar Facing Burpees x 6-10

3 Sets:

• 50m Sled Pull
• 50m Sled Push
• 12 Ring Rows