Day 34

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Push Press - 2RM

C. Strength

5 sets of 2 Front Squats + 1 Jerk

D. Benchmark (Time)

For Time,

75 Ring Dips

E. Row

5 x 300m row

rest 1 minutes between efforts

 

Day 46

A. Strength

EMOM x 18 Min,

ODD: 1 Rep Jerk

EVEN: 20 Double Unders

B. MetCon (Time)

5 Rounds for time of, 

25 Calorie Row 

12 Alternating DB Snatches (70/53) 

9 Knees 2 Elbows

Day 4

A. Warm-Up - KB Warm-Up (35#)

3 Rounds of,

10 Russian Swings (Single Arm)

10 SDLHP

10 Goblet Squats

10 Single Arm Push Press 

B. Behind The Neck Jerk (7 x 3)

Warm-up as needed. Rest 2-3 minutes between sets. Use a Jerk grip. Build as heavy as possible.

C. Metcon (AMRAP – Rounds)

EMOM x 10 minutes

7 Front Squats (95/65)

7 Push Press (95/65)

D. MetCon (Time) 

3 x 1000m Row

- Rest 3 minutes between efforts

Day 66

A. Squat 

Work up to a “Heavy” Pause Back Squat 

B. Jerk 

Work up to today’s “Heavy” single 

C. MetCon (Time) 

3 Rounds of, 

20 Pull-Ups 

20 Box Jump Overs (24/20) 

20 Kettlebell Swings (70/53) 

D. Row 

5K Time Trial 

This is a max effort, look for a consistent pace that you can hold for the entire row. 

E. Accessory Work

Hip Extension (4 x 10) 

Rest 90-120 seconds between sets. Add load as deemed fit.

Off Season: Day 70

Bounding & Sprinting

1.) 4×6 Hurdle Hops

2.) Every Minute, on the minute x 10 minutes: 100m sprint

Strength

A.) Snatch Technique

5 sets of: Hang Power Snatch + Hang Squat Snatch + OHS

B.) Every minute, on the minute x 5 min: 

3 Hang Cleans + 1 Jerk @ 70% 

Rest 2 min

C.) Every minute, on the minute x 5 min: 

1 Power Clean + 3 TnG Split Jerk @ 75%

Conditioning

D.) For Time:

20-16-12-8-4

1-arm alternating Dumbbell Snatch (75/50)

Box Jump (32"/26")

Off Season: Day 56

A.) Three sets of: 

Jerk Balance (demo) x 3 reps 

-Rest as needed

B.) Five sets of: 

Push Press + Power Jerk + Jerk (demo) 

-Rest as needed

C.) Every minute, on the minute for 10 minutes:

Odd: 6-10 HSPU
Even: 40 Double Unders 

D.) Four sets for max reps:

45 seconds of Strict Pull-Ups
-Rest 15 seconds-
45 seconds of Push Press (95/65)
-Rest 15 seconds-
45 seconds of Push-Ups
-Rest 75 seconds-

Off Season: Day 31

A) Three sets of: 

3 Power Jerk + 3 Jerk Grip OHS @ 60% (1RM Power Jerk)

B) Four sets of:

Split Jerk From Rack (3-3-3-2) 

60% x 3

70% x 3

80% x 3

85-90% x 2

C) Four sets of:

3 Jerk Drives @ 100% (1RM Split Jerk)

D) Five sets of:

Bench Press ×5 @ 80%

E) Three sets of:

Strict Chin-up: 3 x MAX reps

Off Season: Day 16

A.) Three sets not for time of:

Handstand Push-Ups x 8-12 reps (sub 3-4 wall climbs)
Alternating Pistols x 6-8 reps each leg
Toes 2 Bar x 10-12 reps

B.) Jerk 

In 15-20 minutes, build to a heavy Jerk. 

– with 5 of the attempts within 75-90% of your 1-RM.

C.) “Fore”

Max Reps in:

4 minutes of Clean and Jerks (135/95)
4 minutes of Rowing for Calories
4 minutes of Burpees 

D.) For Time:

50-40-30-20-10
Double Unders
25-20-15-10-5
GHD

Off Season: Day 3

TechniqueWOD - The Clean: First-Pull
Chris Spealler - Efficiency Tips: The Muscle-Up

A.) Jerk

1RM Jerk  - from a rack or boxes.

B.) Front Squat

4 x 6 across @ 70-75%

C.) Big Clean Complex: 6 climbing sets of:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Each set of the "Big Clean Complex" consists of 12 unbroken reps.  Repeat this sequence six times, resting as needed between sets and climb up in weight every set.  

D.) Gymnastics Skills

1.) 3 x 20 Unbroken C2B* - rest as needed between sets.
2.) 30 Burpee Muscle ups for time**  - rings set at six inches above max reach.

*If you do not have 20 unbroken c2b pull-ups, do 3 sets of MAX reps with as much rest as needed to hit a consistent number. 

* If you do not have muscle-ups, use this time to work on muscle-up transitions, ring dips, ring pull-ups etc.

Be Passionate

Today's Article: What Makes a Great CrossFit Member?

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10

Romanian DL x 10
Squatting Muscle Snatch x/ Trap Raise x 10
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 8
Halting Power Snatch (Pause below knee and mid thigh) x 8
3- Second Snatch x 8

A.) Snatch Technique: (Across)

EMOM x 15 Minutes: 2 Squat Snatches - NO TnG*. Do not go above 80% of 1RM

*Drop from the top, reset, go*

B.) Clean and Jerk: (Climbing)

5 sets of: 1 Power Clean + 3 Front Squats + 1 Push Jerk + 1 Split Jerk

C.) EMOM x 12 Minutes

Even: 45s Row

Odd: 45s Airdyne (sub spin bike, upright bike, OR double unders)

Mr. and Mrs. Smith

Strength: (For time)

A.) 4x15 unbroken Deadlifts, 225/155 - must be touch and go.
rest 2 minutes
B.) 3x5 unbroken Bench Press, 225/135 - Scale as needed, should be heavy.
rest 2 minutes
C.) 3x10 unbroken Front Squats, 185/115 - taken from a rack.
rest 2 minutes
D.) 2x5 unbroken Jerks, 185/115 - taken from a rack.
rest 2 minutes
E.) 1x5 unbroken OHS, 185/115 - taken from a rack.

This entire session is for time, but don't allow yourself to work with bad mechanics - be smart and take the time you need to get the reps and drill in good movement. You must break after the prescribed reps and if you can't get a set unbroken you must redo that set.

MetCon (For Time)

160-120-80 Double Unders
80-60-40 Air Squats
40-30-20 HR Push ups

Huge Congrats goes out to Charles and Jess, the new Mr. and Mrs. Smith!

Be Inspiring.

Simple and effective tip for Olympic lifts: Adjusting Foot Position

Strength: Work up to 85-90% of your 1RM Snatch

-then-

Every Minute, On the minute for 5 minutes:

1 Snatch @ the weight you worked up to

Strength: Work up to 85-90% of your 1RM Clean & Jerk

-then-

Every Minute, On the minute for 5 minutes:

1 Clean & Jerk @ the weight you worked up to.

Strength: Front Squat (3 x 3)

(Wendler Week 2, Cycle 2)

70% + 10lbs x 3

80% + 10lbs x 3

90% + 10lbs x 3+

-Percentages based off of 90% of your (1RM) PLUS 10lbs
(ex. if your max Front Squat t is 225#, your percentages will be based off of 90% of 225# + 10lbs (205# + 10lbs).

MetCon (Time): 25 Days of Christmas (Day 1)

25 Burpees

Wendler Week 1, Cycle 2

Warm-Up: 

4 Rounds
:15 Low jump (onto 45lb plate)
:15 Push-up
:15 AbMat Sit-ups
:15 Alternating lunge

Then

30 Air squat
20 Hollow Rocks
30 KB Swings

20 Wall Slides

Then 

4 Rounds

:15 Plank
:15 Plank L
:15 Plank R
:15 Superman

Strength: Four sets of: 3-Position Clean @ 70% 

(high hang, mid-thigh, floor) 

(Rest as needed) 

Strength: 4 Sets of: 2 Power Clean + 1 Jerk 

(Rest as needed) 

75% 

75% 

80% 

80% 

Strength: Front Squat (3 x 5) 

(Rest 3-5 minutes between working sets) 

-add 10# to last month’s weights

Set 1: 65% +10lbs x 5
Set 2: 75% +10lbs x 5
Set 3: 85% +10lbs x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max front squat is 225#, your percentages will be based off of 90% of 225# (205#).

Extra Credit (For Quality): 21-15-9 

GHD Sit-Ups 

Toes 2 Bar

Pumped Up

Warm-up; 3 Rounds, not for time of:

OH Squat Hold (Bar) x 25 Seconds
10 Wall Slides
12 BPA

Strength: Five sets of: 2 Power Clean + 1 Push Press

Sets 1-3 @ 75%
Sets 4-5 @ 80%

Strength: Bench Press (5-5-5)

(Wendler Week 4: Deload)

*10 STRICT Pull-ups between sets (40 total)*

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler

MetCon: 1-10 Clean & Jerk (135/95)

*Complete 1 round of "Cindy" as you ascend the ladder.*

- "Cindy": 5 Pull-ups, 10 Push-ups, 15 Air Squats

ex. 

1 Clean & Jerk

1 Round of "Cindy"

2 Clean & Jerks

1 Round of "Cindy"

3 Clean & Jerks etc..

I'm bouncing off the walls again.

Warm-up: EMOM for 10 Minutes,

12 KB Swings (70/53)

Skill: Three Sets of, Jerk Balance x 3 reps

Strength: Six Sets of: Power Clean + Push Jerk x 2 (1+1)

75% x 4 sets
80% x 2 sets

Strength: Strict Press (5-5-5)

(Wendler Week 4: Deload)

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler

MetCon:

1000m Row
50 Wall Balls (20/14)
30 One Arm DB Snatches (55/35) *Alternating Arms*

Clean it up.

Warm-up (Skill): 3 Rounds, not for time of:

OH Squat hold x 20 Seconds

DB Snatch x 8-10 reps each arm

OH Barbell Shrug x 10*

*Outside of being an awesome trap builder, I like the overhead shrug because it helps increase capacity for holding or carrying heavy stuff above your head. Moreover, if you’re someone who sits in scapular depression, this can be a good exercise to help bring you up to neutral.

MetCon: EMOM for 10 Minutes: 

5 Strict Pullups

Strength: Six Sets of: High Hang Clean + Power Clean + Jerk

-Drop the weight after the Hang Clean, Reset, then perform the clean and jerk.

-Progressively RAMP up each set.

-Rest (2) Minutes between sets

Strength: Shoulder Press (5-3-1) 

(Wendler Week 3)

(Rest 3-5 minutes between working sets)

75% x 5
85% x 3
95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Strict Press is 135#, your percentages will be based off of 90% of 135# (120#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon: Complete as many reps as possible in 6 minutes of:

10 Ring Dips
10 Pull-Ups

Barbell Gymnastics.

Warm-up (Skill): 3 Rounds, not for time of:

OH Squat hold x 20 Seconds

10 DB Snatches (55/35)

-then-

Burgener Warm-Up

Strength: Every 2:00, for 5 sets: 3-Position Snatch

- complex of high hang snatch, above knee snatch, and snatch 

- progressively load.

Strength: Every 2:00, for 5 sets: Hang Power Clean x 3

- progressively load to a heavy set of 3.

MetCon: 3 Rounds for time(s) of: Barbell Complex x 8

-Deadlift 
-Hang Clean 
-Reverse Lunge (L) 
-Reverse Lunge (R) 
-Jerk 

- Men - 95-115 lbs. 

- Women - 65-75 lbs. 

- Knee should gently kiss the mat on each lunge. 

- Rest exactly (3) minutes between complete rounds.