TUESDAY, 11 October 2016

WARM UP

3 Sets

1) Strict Pull Ups x 5 (use a spotter)

2) Kettlebell Swings x 10, 16/12kg

BEGINNER WEIGHTLIFTING

15 minutes to introduce/practice the Overhead Squat.  Try working up to a weight that challenges you to perform 3 reps with full depth and flawless form.

INTERMEDIATE WEIGHTLIFTING

EMOM for 12 minutes:

Odd:  Power Snatch + Squat Snatch

Even:  4 High Bar Back Squats

• Use approximately 60-70% Snatch 1RM for both movements; the weight should be challenging but there should no misses on the Snatch.  Use the same bar, taken from the floor to the back rack, for the HBBS.

CONDITIONING

5 rounds for time:

5 Clean & Jerks, 155/105#

10 Chest-to-Bar Pull Ups

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

WEIGHTLIFTING

EMOM for 12 minutes:

Odd:  Power Clean + Squat Clean

Even: 2 Split Jerks - off a rack.

• Use 60-70% C&J 1RM for the C&J portion; the weight should be challenging but there should no misses on the C&J.  Use 60-70% Split Jerk 1RM.

GYMNASTICS TEST

15 minutes to set a Max Distance Unbroken Handstand Walk

FRIDAY, 7 October 2016

WARM UP

3 Sets

1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)

2) Overhead Squat x 5 (20/15kg bar)

3) Kettlebell Deadlift x 5 (24/16kg)

CONDITIONING

Team Chipper, with teams of 3 (one working, two resting), for time:

9 x 200m Run

150 Push Press, 95/65#

150 Hang Power Clean, 95/65#

150 Push Press, 95/65#

9 x 200m Run

• Each team must hold a single 32/24 kettlebell the entire duration of the workout.  If the KB hits the ground, the whole team must complete 10 Burpees each before you can continue the workout.

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

GYMNASTICS

AMRAP 12 minutes:

2 Rope Climbs

10 Burpee Box Jump Overs, 24/20”

THURSDAY, 6 October 2016

WARM UP

3 Sets

1) Strict Pull Ups x 5 (use a spotter)

2) Tuck L-Hang x 10 seconds (use a spotter)

3) Kettlebell Swings x 10, 16/12kg

CONDITIONING

"CrossFit Open 11.1"

AMRAP 10 minutes:

30 Double Unders

15 Power Snatches, 75/55#

SKILL

3 rounds:

2 minutes Max Effort Double Unders

1 minute Rest

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

WEIGHTLIFTING

6 sets:  3-Position Pause Snatch Pull

• Pause for 1 full second (1) 1-inch below the knees, (2) 1-inch above knees and, (3) mid-thigh before powerfully extending the hips and shrugging the shoulders.  Work on strong positioning at every pause.

ODD OBJECTS/MOVEMENTS

5 rounds, NOT for time:

40m Between Leg Sled Drag - bend over and keep hands through legs.

20 Weighted Sit Ups - feet anchored, athlete’s choice of weight and method.

10 1-Arm DB Press (5/side) - as heavy as possible.

WEDNESDAY, 5

WARM UP

1) Overhead Squat x 5 (20/15kg bar, PVC)

2) Kettlebell Deadlift x 10 (24/16kg)

BEGINNER WEIGHTLIFTING (20 minute total time limit)

1) Snatch Deadlift:  3 x 5 – work on good, tight position at bottom and full extension at top.

2) High Bar Back Squat:  6 x 4 – work on full depth and speed out of the bottom.

INTERMEDIATE WEIGHTLIFTING (20 minute total time limit)

1) EMOM for 5 minutes:  5 Squat Snatches @ 60% Snatch 1RM, perform as touch & go reps.

2) High Bar Back Squat:  6 x 4 @ 60% HBBS 1RM, work on full depth and speed out of the bottom.

CONDITIONING

For time: (limit all movements to 20 for beginners)

30 Thrusters, 115/80# (Wall Balls for beginners)

30 Pull Ups

30 Power Cleans, 115/80#

30 Burpees

30 Jerks, 115/80#

30 Box Jumps, 24/20"

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

WEIGHTLIFTING

5 sets:  1 Power Clean + 2 Front Squats + 2 Jerks @ 72.5% Power Clean 1RM

GYMNASTICS

Take 3 practice sets of each and then establish a Max Effort attempt at:

1) Freestanding HSPU (reps)

2) L-Sit (time)

3) Back Lever (time)

4) Front Lever (time)

5) Planche (time)

TUESDAY, 4 October 2016

WARM UP

1) Strict Pull Ups x 5

2) Tuck L-Hang x 10 seconds

3) Kettlebell Swings x 10, 16/12kg

BEGINNER STRENGTH/SKILL

Sotts Press:  5 x 5

INTERMEDIATE STRENGTH/SKILL

Sotts Press:  5 x 5 – start @ 60% Snatch 1RM and increase weight as long as you can maintain form.

CONDITIONING

21-15-9 for time: (15-10-5 for Beginners)

Toes-to-Bar

Box Jump, 24/20"- Games Standards

Deadlift, 225/155# (105#)

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

BOUNDING

Skater Bounds:  6 x 4 – every jump = 1 rep, for height and distance; no need to record or report scores.

SKILL

Row – Athlete’s choice of workout and goal (500m/2000m/5000m); test a rowing benchmark if you have not in a while.

MONDAY, 3 October 2016

Warmup

• 15 minutes - Coach's choice of dynamic/mobility warm up either prior to, or including, multiple sets of the following movements:

1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)

2) Overhead Squat x 5 (20/15kg bar)

3) Kettlebell Deadlift x 5 (24/16kg)

BEGINNER WEIGHTLIFTING

Snatch Balance:  5 x 2

INTERMEDIATE WEIGHTLIFTING

EMOM for 10 minutes:  1 x Snatch @ 70-75% Snatch 1RM

CONDITIONING

"Nasty Girls"

3 rounds for time:

50 Squats

7 Muscle Ups

10 Hang Power Cleans, 135/95#

• STRICT 20-minute time limit.  If you are still perfecting your Muscle Up, substitute 4 sets of 3 Chest-to-Bar Pull Ups + 3 Ring Dips each round.  

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

WEIGHTLIFTING

Clean and Jerk - Work up to a heavy single; DO NOT attempt to set 1-Rep Max.

FRIDAY, 30 September 2016

WARM UP

• 15 minutes - Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:

1) Strict Pull Ups x 5 (use a spotter)

2) Strict Knee-to-Elbows x 5 (use a spotter)

3) Kettlebell Swings x 5, 16/12kg

CONDITIONING

"Fight Gone Bad Better"

3 rounds for max reps + calories:

1 minute Wall Balls, 20/14#

1 minute Hang Power Cleans, 75/55#

1 minute Box Jumps, 20"

1 minute Push Press, 75/55#

1 minute Row for calories

1 minute Rest