Feb 5, 2017
Conditioning
Complete as many rounds as possible in 5:00:
- 5 Pull Ups
- 10 Wall Balls (20/14)
Rest 3:00
Complete as many rounds as possible in 7:00:
- 6 Muscle Ups
- 8 Calorie Row or Bike
- 10 Plate Overhead Walking Lunges (45/25)
Rest 3:00
Complete as many rounds as possible in 9:00:
- 15 Push Ups
- 15 Calorie Row or Bike
Optional Independent Work
3 Sets:
- 5-10 Renegade Row per side
- 6 Dumbbell Tricep Overhead Extension
- 30m Kettlebell Waiter’s Walk per side
Pull Up Program Week 3
You will do this work 2-3 times this week.
5 Sets:
- Scap Push Ups x 5 @ 2122
- Rest 60s
- Assisted Chin Ups x 2 @ 5013
- Rest 60s
3 Sets:
- Single Arm Dumbbell Press x 10-12 each arm @ 4010
- Rest 45s
- Active Hang x 25-35 seconds
- Rest 75s
Feb 3, 2017
0845 Weightlifting
1000 CrossFit
With a partner, complete as many rounds as possible in 30:00:
- 50 Wall Balls
- 25 Synchronized Burpees
- 50 Calorie Row
- 50 Burpee Box Jumps
All work is one person working at a time other than the synchronized burpees.
Feb 2, 2017
Strength
Deadlift
*This is a deload week for Wendler 5-3-1. Performance group is encouraged to stay light and allow your body to recover.*
Conditioning
Complete as many rounds as possible in 15:00:
- 50 Pull Ups
- 50 Thrusters (95/65)
- 50 Calorie Row
- 50 Overhead Reverse Lunges (95/65)
Optional Independent Work
3 Sets:
- 30m Sled Push
- 30m Sled Pull
- 8 Ring Rows
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
Feb 1, 2017
Conditioning
Complete as many rounds as possible in 7:00:
- 3 Power Cleans @ >65%
- (3, 6, 9, 12…) Handstand Push Ups
*You will do 3 power cleans every rounds but the handstand push ups increase by 3 reps every round.*
Rest 3:00
Complete as many rounds as possible in 10:00:
- 15 Calorie Row
- 20 Wall Balls (20/14)
- 25 Double Unders
Optional Independent Work
3 Sets:
- 1 1/4 Front Squat x 1
- False Grip Chest to Ring Pull Ups x 3-5
- Dumbbell Lateral Raise x 10-15
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
