Friday 6.3.16

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PERFORMANCE/FITNESS 
A. Three Sets:
Lateral Lunge w/ PVC on Back x 4/side *pause in bottom of each rep*
Dumbbell External Rotation @3011 x 5/arm
B. Three Sets:
Bulgarian Split Squat @30X1 x 6/leg
rest 30 seconds
Supinated Grip Barbell Bent over Row x 6 reps
rest 30 seconds
Dead bug x 5/side *2s pause in extension*
rest 30 seconds
C. 2011 CrossFit Games Triplet Sprint Event
For Time:
5 Muscle ups
10 Deadlift 245/165#
15 Situps
50m Sprint
5 Muscle ups
10 Deadlift 245/165#
15 Situps
100m Sprint
5 Muscle ups
10 Deadlift 245/165#
15 Situps
150m Sprint
5 Muscle ups
10 Deadlift 245/165#
15 Situps
200m Sprint
Muscle up Scaling options
  1. 5 CTB Pullup + 5 Dip or Pushup
  2. 5 Strict Pullup + 5 Pushup

Thursday 6.2.16

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PERFORMANCE/FITNESS 
A. One Set:
Banded Internal & External Rotation x 10/side
Scap Pullup x 5 reps
Wall Angel x 5 reps
B. Every minute on the minute x 6 minutes
Even – 20 second Amrap Strict Pullup
Odd – 20 second Amrap Strict Handstand Pushup or Perfect Pushups
C. Every 4 minutes x 6 sets (24 Minutes)
400-500m Run (roughly 2-2:15 of work)
or
40/30 Cals AD

Wednesday 6.1.16

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PERFORMANCE
A. Two Sets:
Single Leg Romanian Deadlift w/ barbell x 8/leg
Bottoms up Turkish Get up x 1/arm
B. Every 2 minutes 8 sets (16 minutes, 4 sets of each) alternate between the following
Clean Grip Deadlift @50X1 x 3 reps
Barbell Strict Press x 4 reps
C. 0:00 – 6:00
45 Russian Kettelbell Swing 70/55#
45 Burpees
rest 1 minute
7:00 – 13:00
27.18
Russian Kettlebell Swing
Burpee
rest 1 minute
14:00 – 20:00
21.15.9
Russian Kettlebell Swing
Burpee
FITNESS
A. Two Sets:
Single Leg Romanian Deadlift w/ barbell x 8/leg
Bottoms up Turkish Get up x 1/arm
B. Every 2 minutes 8 sets (16 minutes, 4 sets of each) alternate between the following
Clean Grip Deadlift @50X1 x 4 reps
Barbell or Dumbbell Strict Press x 4 reps or Dumbbell Floor Press x 6 reps
C. 0:00 – 6:00
45 Russian Kettelbell Swing
45 Burpees
rest 1 minute
7:00 – 13:00
27.18
Russian Kettlebell Swing
Burpee
rest 1 minute
14:00 – 20:00
21.15.9
Russian Kettlebell Swing
Burpee

Tuesday 5.31.16

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PERFORMANCE
A. Three Sets:
Single Arm Kettlebell Front Squat x 5/side
Single Arm Kettelbell or Dumbbell Row x 5/side
B. Four Sets:
Hip Power Clean + Hip Squat Clean (2+1)
-immediately into –
Single Arm Standing Dumbbell Press x 6/arm
rest 90 seconds
C. For Max Reps / Cals
1 minute Row or Airdyne for Cals
1 minute Overhead Squat 75/55#
2 minute Row or Airdyne for Cals
2 minutes Front Squat 75/55#
3 minute Row or Airdyne for Cals
3 minutes Back Squat 75/55#
FITNESS
A. Three Sets:
Single Arm Kettlebell Front Squat x 5/side
Single Arm Kettelbell or Dumbbell Row x 5/side
B. Four Sets:
Clean Grip Romanian Deadlift x 5 reps
-immediately into –
Single Arm Standing Dumbbell Press x 6/arm
rest 90 seconds
C. For Max Reps / Cals
1 minute Row or Airdyne for Cals
1 minute Goblet Squat
2 minute Row or Airdyne for Cals
2 minutes Dumbbell or Barbell Front Squat
3 minute Row or Airdyne for Cals
3 minutes Back Squat

Sunday 5.29.16

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PERFORMANCE/FITNESS
A. Three minutes of a squat hold w/ no shoes on
B. Three minutes of non stop –
Crawl or locomotive Work
C. Three minutes to work Bar Hanging or Grip work
Bar Work – Some examples – Pullups, Different grip positions, holds of any kind, towels
D. Run, Row, or AD
4 minutes @ moderate pace
rest 2 minutes
2 minutes @ 90-92%
rest 2 minutes
3 minutes @ moderate pace
rest 90 seconds
90 seconds @ 90-92%
rest 90 seconds
2 minutes @ moderate pace
rest 60 seconds
60 seconds @ 90-92%
rest 60 seconds
1 minute @ moderate pace
rest 30 seconds
30 seconds @90-92%
Done!

Saturday 5.28.16

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PERFORMANCE/FITNESS
A. Three Sets:
Goblet Squat @55X1 x 3 reps
Crawl x 10 steps forward + 10 backward **knees under hips, hands under shoulders**
Crawl x 10 steps lateral in each direction
Russian Twist x 20/side
**Challenge to put plate on back, if crawling becoming easier, but posture and butt and hips staying in line is focus**
B. For Max Reps or Cals
5 minute Row, Airdyne, or Run
4 minute Farmer Carry 70/55# per hand
3 minute Dumbbell Manmaker
2 minute Bear Crawl
1 minute L sit or Knee hold

Friday 5.27.16

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PERFORMANCE/FITNESS 
A. Prehab Work
Theraband Internal & External Rotation x 10-12/side
Partner Back push on Bar x 20-30s hold
Wall Angel x 5 *slow and controlled reps*
B. Four Sets:
Close Grip Bench Press x 3 reps @20X1 **Building to Heavy Triple today**
rest 30 seconds
Double Kettlebell or Dumbbell Bent over Row x 5 Reps @3030
rest 30 seconds
L sit or Knee Tuck hold on bar x 20-40 seconds
rest 30 seconds
C. 2015 CrossFit Games Event #11 w/ a Twist
6 Rounds for time:
400m Run
50ft Double KB/DB Front Rack Carry 70/55# per hand

Thursday 5.26.16

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PERFORMANCE
A. Every minute on the minute x 2 sets:
Single Leg Deadlift w/ barbell x 8/leg  (Do this during Prep to view group)
B. Every 2 minutes x 8 sets (16 minutes)
Clean Pull w/ pause in extension + Power Clean (1+1) *Building in 8 sets to HS of complex
+
Strict Handstand Pushup x 3-6 reps
C. Every minute on the minute x 4 minutes
Even – Single Arm Kettelbell Deadlift x 5/side
Odd – Standing Bottoms up Kettlebell Press x 5/side
D. For time:
100 Air Squats
75 Sit ups
50 Dumbbell Push Press 35/25# per hand
25 Dumbbell Renegade Row
FITNESS 
A. Every minute on the minute x 2 sets:
Single Leg Deadlift w/ barbell x 8/leg

(Do this during Prep to view group)
B. Every 2 minutes 8 sets (16 minutes)
Deadlift @30X1 x 4 reps
+
Strict Handstand Pushup or Perfect Form Pushup x 3-6 reps
C. Every minute on the minute x 4 minutes
Even – Single Arm Kettelbell Deadlift x 5/side
Odd – Standing Bottoms up Kettlebell Press x 5/side
D. For time:
100 Air Squats
75 Sit ups
50 Dumbbell Push Press 35/25# per hand
25 Dumbbell Renegade Row

Wednesday 5.25.16

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PERFORMANCE/FITNESS
Complete as many rounds and reps as possible in 8 minutes
20 Cal Row or AD
30ft Crawl Forward
20 Overhead Plate Lunge Steps 45/35#
30ft Crawl Backward
rest 2 minutes
Complete as many rounds and reps as possible in 4 minutes
100m Run
3 Strict Pullups
3 Strict Ring Dips or Pushups
rest 2 minutes
Complete as many rounds and reps as possible in 8 minutes
20 Cal Row or AD
30ft Crawl Forward
20 Overhead Plate Lunge Steps 45/35#
30ft Crawl Backward