31.3.2016

Warmup

Partner up!
Row hard 200m, then switch.  (accumulate 800m each)

Resting partner does:
Round 1- :30 squat hold
Round 2-  7 Burpees
Round 3-  5 Inch worms
Round 4- 10 tuck jumps 



Strength/Skill

Front Squat

4x6 @ 80%

WOD

Part A) 
10 Min EMOM
3 Cleans (SQUAT) @ 70-75%

Part B)
21-15-9
Power Snatch (115/95)
T2B

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30.3.2016

Warmup

250m Row
Couch Stretch (1 min each side)

W/barbell or PVC:
2 Rounds:
5 Jumping Back Squats
5 Behind the neck Push Presses




Strength

Back Squat

1x 10 (pause in bottom)

Then

6x1 of:

Hang Power Clean+Hang Clean

WOD
EMOM 5 Min

5 Pullups
7 HRPU
9 KB Swings

If athlete fails to complete all the work in under a minute prior to the 5 min mark reduce rep scheme:

3 Pullups
5 HRPU
7 KB Swings




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29.3.2016

Warmup

Row 3 Min
then
:30 Sec Handstand practice/L-Sit Rope Climbs/L-Holds
5 Ring rows
:10 Sec OH Squat hold (45/35)

Strength

Deadlift
3-3-3-3-3

Build each set

WOD

For Time:

200m Run
20 Box Jumps (24/20)
10 Power Cleans (155/105)
400m Run
10 Power Cleans (155/105)
20 box jumps
200m Run


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28.3.2016

Warmup

400m Run
then
3 Rounds
5 banded strict press
10 plate OH Lunge (25/15)
then
Couch Stretch (:30R/:30L)
Pigeon Stretch (:30R/:30L)

Strength/Skill



Split Jerk

Work to a heavy Single

then

30 GHD Situps for time


WOD

12 Min Timecap

100 Wallballs (16/10)

Starting at 0:00, and then every 3 Min, stop and do:
3 Thrusters (85/65)
3 Pullups



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24.3.2016

Recovery Day!

Coach-led stretching

WOD

26 Min AMRAP

400m Run
4 Pullups
6 Push Press (95/65)
8 Burpees
500m Row


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23.3.2016

Warmup

Run/Row 400m

With PVC, 2 Rounds
10 Pass-thru
10 OHS
-Couch Stretch between each round

Barbell Warmup
5 BS
5 Snatch Grip Push Press
5 OHS
5 Snatch Balance


Strength

Build to heavy 5 Rep set
Snatch Balance


WOD

3 RFT

15 T2B
14 Pistols
13 KB Swings (65/45)

Buy Out: 100 DUs



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22.3.2016

Warmup

Run/Row 400m

Lin Drills (Coach's Choice)


Strength

3 Rep Max Strict Press From Rack

WOD

16-14-12-10-8-6-4-2
Ring Dips
Row 300m



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21.3.2016

Warmup

Run/Row 400m

2 Rounds
10 Banded Strict Press
10 Pushups
60 Sec Squat Hold + 10 Tuck Jumps


Strength

3 Rep Max Thruster

WOD

21-15-9

OHS (95/65)
Box Jump Overs



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18.3.2016

CrossFit Games Open WOD 16.4

Rx Standards

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (225/155)
55 wall-ball shots (20#ball, 10' Target/14#ball, 9' Target)
55-calorie row
55 handstand push-ups

Scaled Standards

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (135/95)
55 wall-ball shots (20#ball, 9' Target/10#ball, 9' Target)
55-calorie row
55 hand-release pushups

17.6.2013

Warmup

RECOVERY DAY

Partner up, each partner does 3 sets of 5 laps (back/forth)

15-20 minutes of Coach Led stretching


WOD

TABATA TIME!

Tabata Row
Tabata Hollow Rock
Tabata Plank

16.3.2016

Warmup

3 Min Slow Row
10 Banded Good Mornings
Couch Stretch
Single leg DL with KB

Strength

Romanian Deadlifts

7 Minutes to build to a heavy single, then

drop to light weight and do 3x10



WOD

3x 4 minute Rounds of


10 Hang Power Cleans (155/115)
15 Abmat Situps
20 DU
Rest :90 then repeat



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15.3.2016

Warmup

2 Min Row
Shoulder Mobility

Barbell Snatch Warmup

Strength

10 Minutes to build to a heavy Power Snatch


WOD

15 Min EMOM

Minute 1:  Turkish Get ups (2R, 2L)
Minute 2:  5 T2B+3 Strict Pullups
Minute 3:  20 Air Squats





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14.3.2016

Warmup

Line Drills
Banded Shoulder work
Banded Strict Press

Strength

1 Strict Press+3 Push Press
5 Sets @80-85% of strict press

WOD




A)  EMOM until Failure

Wall Balls
Box Jumps
2/1, 4/2, 6/3, 8/4...go until failure

Rest 5 Min

B)  7 Min AMRAP

7 CAL Row
7 Thrusters



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11.3.2016

CrossFit Open Workout 16.3

Rx

7 Min AMRAP

10 Snatches (75/55)
3 Bar Muscle-ups

Scaled

7 Min AMRAP

10 Snatches (45/35)
3 Jumping Chest to Bar Pullups


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10.3.2016

Warmup

6x Suicides

2 Sets of
10 Banded Strict Press
10 Situps with plate
10 Air Squats with 3 Sec Pause/push out at bottom


Skill

15 Min of DU Practice


WOD

20 Min AMRAP
1 Wall Walk
5 Pushups
6 Thrusters (65/45)
7 Burpees
8 Hollow Rocks
9 Jumping Lunges
20 Abmat Situps


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9.3.2016

Warmup

2 Rounds
10 PVC Pass-thru
10 OHS
10 Sots Press

Coach led stretching

Strength

Every 2 Min for 16 Minutes

1 Hang Snatch+1 Snatch Balance+1 Overhead Squat


WOD

21-18-15-12-9

DB Snatch
Calorie Row


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8.3.2016

Warmup

Line Drills

10 YTWs + Shoulder stretch with bands on rig

Strength/Skill

18 Min, Switch every two min

1st Minute:  Handstands, HS Walks, Lateral HS Walks
2nd Minute:  Kip swings, stringing T2B
3rd Minute:  Hollow to Superman (2x10 each) holding a PVC


WOD

7 Rounds for Time

7 STO (115/85)
7 K2E 
7 KB Swing (53/35)

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7.3.2016

Warmup Partner up! 3 Rounds of:

Partner A: 8 Med Ball clean to Wall Ball Shot
Partner B: Hold a plank until partner finishes the round, then switch

Warm up for Back Squat



Strength/Skill 20 Rep Max back squat

WOD
16 Min AMRAP

2 DL (275/185)
30 Air Squats
2 DL
30 Hollow Rocks
2 DL
30 Box Jumps
2 DL
30 Situps

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4.3.2016

CrossFit Open Workout 16.2

Rx
 
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.
Scaled 

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

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3.3.2016

Warmup

Coach Led Stretching/Mobility


WOD

5 RFT
400m Run
10 Power Cleans (135/95)

1:00 Rest between each round




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2.3.2016

Warmup

5 Suicide Sprints


10 PVC Pass-thru/ATWs
10 Plank Shoulder reaches
10 Inchworms to a pull through

Skill

18 Min of work:

3 Rounds
Max reps Strict pullups
Rest 1 Min
Handstand hold Nose to wall 45-60 sec
Rest 1 Min
Max reps Supin Grip Pullups
Rest 1 Min
:45 sec Hollow Rocks+1 max Hold superman
Rest 1 Min


WOD

4 Rounds For Time

200m Row
15 KB Swings (32/24)
10 Thrusters (95/65)
12 C2B Pullups



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1.3.2016

Warmup

Line Drills

2 Rounds
8 Banded Strict Press
10 No-pushup Burpees
10 PVC Good Mornings


Strength

5x3 Reps 
Strict Press @75-80% 
Superset of 8 Bent-over Rows (95/65)

WOD

21 min EMOM

1. 8 DL (155/105)
2. 15 Pushups
3. 12 Box Jump Overs
 

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