October 2015
Tues Oct 20, 2015
Workout of the Day:
A. One-Arm DB “Kroc” Rows – 3 x 10-12 per arm (same weight all working sets)
B. Pull-ups (add weight or scale as needed) – EMOM x 7 min:
***Complete between 3-6 reps EMOM UNBROKEN with the SAME LOAD.
f doing weighted or unassisted, ok to use 3-reps, whereas if movement is
scaled with band, focus more on the higher end of the rep range.
C. Hang Power Clean - 7 minutes to work to heavy triple
D. AMRAP 8 min:
8 Hang power cleans @ approx. 60-65% of weight from part C
10 Pull-ups / Ring Rows
12 Box Jumps / Step-ups
CrossFit Workout:
A. C&J – 75% x 4, 80% x 3, 85% x 2
B. Push Press – FIND NEW 1 RM
C. EMOM x 14 min (alternating movements each minute):
Even minutes – 3 Toes to Rings + 2 Muscle-ups + 3 Ring Dips (full complex unbroken)
Odd minutes – Choose number of Double-unders unbroken
***Complete part D on your own after class
D. Turkish Get-ups x 20 reps (heavy, alternating arms each rep) – FOR QUALITY, not time
Bodybuilding Workout:
A. Strict Pull-ups – 3 x 5 (same weight, double progression) – RPE 9 on final set
B. Chest-Supported DB Rows – Reps 10-8-6 (increasing) – RPE 9 on final set
C. SUPERSET two movements x 3 sets each:
Band Pullovers/Pulldowns x 15-25 reps – RPE 8
SUPERSET – Pendlay Rows x 8-10 reps (heavy) – RPE 9
D. 2 Rounds:
Ring Rows x 12-15 reps – RPE 8
Rest 1 min
Assisted Pull-ups x 12-15 reps – RPE 8
Rest 1 min
E. DB Hammer Curls x 2 sets – “Drop Set” after each set:
Complete 8 reps (heavy) – RPE 9
Then immediately drop weight 30% and keep going to failure – RPE 10
Rest 2 min then repeat
Mon Oct 19, 2015
Workout of the Day:
A. Bench Press – Reps 10-8-6-4 (increasing weight)
B. Strict HSPU Practice – EMOM x 7 min UNBROKEN
Once you successfully achieve 5 reps EMOM,
INCREASE deficit or add difficulty by ½ inch the following week.
***Scale to Strict DB or KB Overhead Press if needed
C. Complete each “AMRAP 4 min” with 2 min rest after each:
***Score is TOTAL BURPEES combined in three AMRAPs
Run 400m / Row 500m / Assault Bike .7 miles
20 Ring Dips / Push-ups
Max Burpees in remaining time
Rest 2 min
Run 400m / Row 500m / Assault Bike .7 miles
20 Russian KBS
Max Burpees in remaining time
Rest 2 min
Run 400m / Row 500m / Assault Bike .7 miles
20 Wall-Balls
Max Burpees in remaining time
CrossFit Workout:
A. Snatch – 75% 3 , 80% x 2, 85% x 2
B. Snatch Pulls (based off snatch max) – 85% x 3, 90% x 3
C. Back Squats – FIND NEW 1 RM
D. EMOM x 8 min – Strict Pull-ups
(If you made all 8 min UNBROKEN last week, add small load and try to hit same number)
***Complete part E on your own after class
E. Weighted Plank (Heavy) – 3 sets x 30 sec each (rest 2 min between sets)
Bodybuilding Workout:
A. Strict Press – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Dips – 3 x 5 (same weight, double progression) – RPE 9 on final set
C. Incline Barbell Bench x Reps 10-8-6-4 (increasing weight) – RPE 10 on final set
D. SUPERSET two movements x 3 sets each:
Flat DB Flies x 6-8 reps (heavy) – RPE 9
SUPERSET – Pushups x AMRAP – RPE 10
***Goal is 6-10 reps on push-ups, so add weight or increase difficulty as needed
E. Alternate movements x 3 sets each:
Barbell Skull Crushers x 10-15 reps - RPE 8
Rest 1 min
Wide-Grip Upright Rows x 10-15 reps – RPE 8
Rest 1 min
Sat Oct 17, 2015
Workout of the Day:
Fitness and MD Programs:
A. Push Press – Work up to heavy triple (from the ground)
B. AMRAP 17 min:
6 Burpee Pull-ups
9 Push Press
12 Push-ups
15 Russian KBS
C. Weighted Plank – 3 sets of 30 sec (as heavy as possible)
CrossFit Workout:
A. Front Squat + Jerk (From Rack, based off jerk)
Work up to 80% x 3+2, then 83% x 3+2
B. Back Squat –73% x 5 then 76% x 2 sets of 5 reps
C. Strict Press – FIND NEW 1 RM
D. AMRAP 8 min - Reps 30-20-10:
TTB
Wall-Balls
Max Row Cals in remaining time
E. Weighted Plank – Heaviest weight possible for 1 set of 60 seconds
Bodybuilding Workout:
See FITNESS workout
Fri Oct 16, 2015
Workout of the Day:
A. Front Squats – 5 x 3 (increasing weight to heavy triple)
B. Single-Leg DB RDL – 3 x 8-10 per leg
C. 4 Rounds:
10 Deadlifts
15 Wall-Balls
NO REST
D. 3 Rounds:
10 Reverse Burpees
20 Jumping Lunges (no weight)
CrossFit Workout:
A. C&J – 75% x 2 then 82% x 2
B. Front Squats – FIND NEW 1 RM
C. OPTIONAL - EMOM x 10 min (alternating movements each minute):
Even minutes – 3 Squat cleans TnG @ 80-82% max clean
Odd minutes – Choose number of Burpees (about 20 sec of hard work)
***Complete parts D and E on your own after class
D. Weighted Hip extensions – 3 x 10
E. DB lateral Raises – 3 x 12-15 reps (slow and controlled)
Bodybuilding Workout:
A. Front Squats – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Back-Rack Split Squats – Reps 10-8-6 (increasing) – RPE 9 on final set
C. One-Arm KB OH Lunge (all reps with one leg and one arm, then switch) – RPE 7
3 sets of 8-12 reps per arm/leg
Rest 2 min after both sides are complete
D. SUPERSET movements x 3 sets each:
Goblet Squat x 12-15 reps (heavy) – RPE 8
Wall Sit x 30 seconds (add weight to lap if needed)
Rest 2 min
E. 2 Rounds:
Farmers Walk 100m (halfway up alley and back) – HEAVY
15 Hanging Oblique knee-ups
15 Sit-ups (with medball held overhead)
Thur Oct 15, 2015
Workout of the Day:
A. 25 minutes – Goal is for each exercise to be performed with perfect “virtuosity”,
so you should rest as needed between movements to ensure perfect form on each rep.
This is NOT “For Time”
Accumulate 30 sec of L-sit time on Rings, Parallettes or Kettlebells
6-8 reps of “Bottoms up” single-arm KB Press – Then switch arms
6-8 reps of “Single-leg Squat” to a box – Then switch legs
Accumulate 30 sec of “Plate pinch” – Both hands at same time
10-12 reps of “Dynamic Push-ups” – Clapping, or jump hands on and off of bumper plates
45-60 sec of “Front Rack” static hold (heavy)
B. 3 Rounds @ casual pace:
Row 500m / Jog 400m / Assault .7 miles
Mobility work – Each round choose a different area of the body
1. Shoulder Girdle
2. Hips/Legs/Glutes
3. Upper/Lower Back
CrossFit Workout:
REST DAY - Tons of mobility
Bodybuilding Workout:
REST DAY - Take a long walk
Olympic Weightlifting:
A. Warm-up with a few light sets of "Tall Snatches"
B. Practice proper movement pattern off ground into hips
via 4-5 sets of increasing weight for complex:
1 Snatch Lift-Off
1 Snatch Deadlift (finish in scoop position)
1 Snatch High Pull
C. Complete 4-5 sets of increasing weight:
1 Snatch Deadlift (finish in scoop position)
1 Snatch High Pull
1 Power Snatch
D. EMOM x 15 min:
***Add small amount of weight each minute as feasible
1 rep OHS from rack (with 2 sec pause at bottom of each rep)
Wed Oct 14, 2015
Workout of the Day:
A. Barbell Row – Reps 10-8-6-4 (increasing weight)
B. Legless Rope Climbs / False-Grip Ring Pull-ups / Ring Rows – EMOM x 7 min UNBROKEN
***Once you hit same number for all 7 minutes, then increase difficulty following week
C. AMRAP 8 min (Rest 4 min) AMRAP 8 min:
Run 800m / Row 1000m / Assault Bike 1.5 miles
Then max rounds in remaining time:
3 Power Cleans
6 TTB / KTE
9 Box Jumps / Step-ups
CrossFit Workout:
A. Snatch – Work up to 92% x 2 then 96% x 2 (rest longer b/w reps if needed)
B. Snatch Balance – FIND NEW 1 RM
***Drop bar to ground and clean back up when weights get heavy
C. NO BACK SQUATS TODAY (Let the legs rest a bit)
D. Bent-Over Barbell Rows – 3 x 10 (moderate weight)
***Complete part E on your own after class
E. Sprints (preferably find a hill that takes 30 seconds to sprint to top.
Then walk to bottom slowly, and repeat for 5 total reps) – If you occasionally
can’t get up mentally for sprints, then feel free to do Airdyne or Rowing intervals
(5-6 sets of 30 sec ALL-OUT, with 90-120 sec rest between sets).
Bodybuilding Workout:
A. Strict Pull-ups – 3 x 5 (same weight, double progression) – RPE 9 on final set
B. Chest-Supported DB Rows – Reps 10-8-6 (increasing) – RPE 9 on final set
C. 3 Rounds (Rest approx. 1:30 b/w movements) – RPE 7-8 for all
Ring Rows x 10-15 reps
Reverse DB Flies (lying on incline bench) x 15-20 reps
Bent-over Barbell Rows x 8-12 reps
D. BB Curls – Work to 6 RM in 3 sets – RPE 10 on last set
E. Barbell Concentration Curls – Work to 10 RM in 3 sets – RPE 10 on last set
Tues Oct 13, 2015
Announcements:
Please see write-up and video on Dips and Push-ups EMOM posted below
Workout of the Day:
A. Z Press (L-seated military press) – Reps 10-8-6-4 (increasing weight)
B. Dips / Push-ups – EMOM x 7 min UNBROKEN
Once you hit same number for all 7 minutes, then increase difficulty following week
C. Complete the three “AMRAP 3 min” with 2 min rest after each:
AMRAP 3 min:
3 Wall-Climbs
30 Double-unders / 60 single-unders
Rest 2 min
AMRAP 3 min:
3 Muscle-ups (10 Ring Dips or Push-ups)
30 Double-unders / 60 single-unders
Rest 2 min
AMRAP 3 min:
10 Burpees
30 Double-unders / 60 single-unders
CrossFit Workout:
A. C&J – 73% x 2 then 78% x 2
B. Split Jerks – FIND NEW 1 RM
C. EMOM x 14 min (alternating movements each minute):
Even minutes – Choose number of BAR muscle-ups UNBROKEN
Odd minutes – Choose number of Box Jump overs (24/20’’)
***Complete part D on your own after class
D. Turkish Get-ups x 20 reps (heavy, alternating arms each rep) – FOR QUALITY, not time
Bodybuilding Workout:
A. Strict Press – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Dips – 3 x 5 (same weight, double progression) – RPE 9 on final set
C. DB Incline Bench x Reps 20-15-12-10 (increasing weight) – RPE 9 on last 2 sets
D. Alternate movements x 3 sets each:
Flat DB Flies x 10-12 reps – RPE 9
Rest 1 min
Lateral Raises x 10-12 reps – RPE 8
Rest 1 min
E. DB Skull Crushers x Reps 15-12-9 + Drop set after set of 9 reps – RPE 10 on last set
Mon Oct 12, 2015
Workout of the Day:
A. Barbell RDL – 3 x 10-12 (same weight all working sets)
B. Back-Rack Split Squats – Reps 10-8-6 (increasing weight)
C. AMRAP 12 min:
1 Hang squat clean + 3 Front Squats + 1 Hang squat clean + 3 Front Squats
(full complex unbroken)
12 KBS
18 Abmat Sit-ups
CrossFit Workout:
A. Snatch – Work up to 94% x 2 (longer rest b/w reps is ok), then 97% x 1
B. Snatch Pulls (based off snatch max) – 98% x 2, 104% x 2, 108% x 2
C. Back Squats –88% x 3 then 91% x 2 sets of 2 reps
D. EMOM x 8 min – Strict Pull-ups
(If you made all 8 min UNBROKEN last week, add small load and try to hit same number)
***Complete part E on your own after class
E. Weighted Plank (Heavy) – 3 sets x 30 sec each (rest 2 min between sets)
Bodybuilding Workout:
A. Front Squats – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Back-Rack Split Squats – Reps 10-8-6 (increasing) – RPE 9 on final set
C. AMRAP 30 seconds – Back Squats with 25-30% of one-rep max (rest 1:30) x 3 sets
***Goal is to go as fast as possible, and try not to rest at top of rep
D. DB RDL (Hold one DB in each hand) – Reps 15-12-10-8 (increasing weight)
E. Alternate with partner for 2 Rounds each:
Lying Leg Raises (partner throws legs down) x 20-30 reps
Weighted Sit-ups (Heavy as poss for 12-15 reps)
Plank Hold x 45-60 seconds (weighted if possible)
Sat Oct 10, 2015
Workout of the Day:
Fitness and MD programs:
A. Thrusters – Work to heavy triple (first rep from ground)
B. AMRAP 22 min:
12 Thrusters (light/moderate)
12 Burpees
12 SDHP (same bar as Thrusters)
Run 400m
CrossFit Workout:
A. Snatch (pause BKN for 1 sec on each rep) – Work up to 84% x 2, 88% x 2
B. Back Squat – 70% x 3 (explosive) then 78% x 3 sets of 3 reps
C. OHS (based on OHS max) – 60% x 6, 65% x 6, 70% x 6, 75% x 6
D. AMRAP 6 min:
50 Cal Row
100 Double-unders
Max TTB in remaining time
E. Weighted Plank – Heaviest weight possible for 1 set of 60 seconds
***Rest up and eat a lot on Sunday. The Monday program has 97% snatch…
Bodybuilding Workout:
See Fitness Workout
Fri Oct 9, 2015
Announcements:
Please see write-up on pull-up EMOM below
Workout of the Day:
A. One-Arm DB “Kroc” Rows – 3 x 10-12 per arm (same weight all working sets)
B. Pull-ups (add weight or scale as needed) – EMOM x 7 min:
C. Complete sequence with 20 min time cap:
4 Rounds
Rest 3 min
3 Rounds
Rest 2 min
2 Rounds
10 Pull-ups
10 Box Jumps / Step-ups
10 KBS
***Score is total time, including rest periods
CrossFit Workout:
A. C&J – 78% x 2 then 83% x 2
B. Front Squats – Work up to 88% x 3 then 93% x max reps
C. EMOM x 14 min (alternating movements each minute):
Even minutes – 1 Squat clean + 1 Front Squat + 1 Squat Clean + 1 Front Squat (@ 75% clean)
***Entire complex of 4 reps UNBROKEN Touch and Go
Odd minutes – Choose number of Push-ups or Clapping Push-ups UNBROKEN
***Complete parts D and E on your own after class
D. Weighted Hip extensions – 3 x 10
E. DB lateral Raises – 3 x 12-15 reps (slow and controlled)
Bodybuilding Workout:
A. Strict Pull-ups – 3 x 5 (same weight, double progression) – RPE 9 on final set
B. Chest-Supported DB Rows – Reps 10-8-6 (increasing) – RPE 9 on final set
C. Complete 4 sets of max time “chin over bar” hold
Rest 2 min b/w sets
D. Bent-over Barbell Rows x Reps 15-12-10-8 (increasing weight) – RPE 9 on last set
SUPERSET ONLY ONE SET, after the set of 8 – Max Ring Rows unbroken – RPE 10
E. Barbell Curls x reps 15-12-9-6 (increasing weight) + Drop set after final set of 6
RPE 9 on set of 6 and drop set