October 2015
Sat Oct 31, 2015
Announcements:
Don't forget about the SDA Halloween party from 6-9pm on Saturday.
Stop by and get your pre-game on before the big night. Bring some drinks
and play some beer pong with your costume game in full effect
Workout of the Day:
A. Complete 3-4 sets increasing weight to heavy set of 6 reps for OHS (from ground)
B. Complete 3-4 sets increasing weight to heavy set of 6 reps for Thrusters (from ground)
C. AMRAP 15 min:
Run 400m / Row 500m / Assault bike .7 miles
12 OHS (50-60% of weight from part A)
12 TTB / KTE
12 Thrusters (same barbell weight as OHS)
CrossFit Workout:
A. Clean Pull + Clean – 76% x 3+2, 80% x 3+2, 84% x 3+2
B. Back Squat – 78% x 3, 82% x 3, 86% x 2, 2
C. Strict Press – Work up to 3 RM
D. Met-con of choice under 8 min of length
Bodybuilding Workout:
See FITNESS workout
Fri Oct 30, 2015
Workout of the Day:
A. One-Arm DB “Kroc” Rows – Work up to 10 RM for each arm
B. Pull-ups (add weight or scale as needed) – EMOM x 7 min:
***Complete between 3-6 reps EMOM UNBROKEN with the SAME LOAD.
If 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 DB Snatch
6 min to work up to challenging weight for 8 reps per arm
***Complete all reps with one arm before switching arms
D. AMRAP 10 min:
8 Hang DB Snatch per arm (about 80% of weight from part C)
8 One-Arm Ring Rows per arm
16 Wall-Balls
CrossFit Workout:
A. C&J – 80% x 2, 84% x 2, 88% x 1
B. Push Press (based roughly off jerk – Adjust as needed to hit reps)
63% x 3, 66% x 2, 69% x 2, 72% x max reps
C. 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 can’t
get up mentally for sprints, then feel free to do Airdyne or Rowing intervals
(8-10 sets of 30-45 sec ALL-OUT, with 90-120 sec rest between sets).
Bodybuilding Workout:
A. Strict Pull-ups – Work up to 1 RM Weighted Pull-up
Then complete 3 sets with no added weight for “Max reps”
***Scale as needed with bands to complete 3 sets of MAX REPS
B. Chest-Supported BARBELL ROW (prep for next cycle)
Complete 4 sets of increasing weight to reach 5 RM
C. 3 Rounds (RPE 8 for all movements):
Kroc Rows with Kettlebell (one-arm) x 8-10 reps per arm
Rest 2 min after both arms are completed
Ring Pull-ups x 4-8 reps (scale to Ring Rows if less than 4 reps)
Rest 2 min
D. 3 Rounds (RPE 8 for all movements):
8-10 reps heavy Russian KBS
Rest 1 min
8-10 reps Barbell Preacher Curls (arms resting on GHD machine)
Rest 1 min
Thur Oct 29, 2015
Workout of the Day:
A. Cyclical Conditioning Day – Complete sequence per below structure:
***Note that for the 400m Run and the 200m Run segments, the walking distance
is equal to the work distance – But for the 800m Run, the walking distance is HALF
the work distance, and for the 100m SPRINTS, the walking distance is DOUBLE the
working distance.
The entire time spent on this should be around 40 minutes
Complete 1 set of:
Run 800m / Row 1000m / Assault 1.5 miles @ hard pace
Walk 400m or casually Row 500m / Assault .7 miles slowly
Complete 2 sets of:
Run 400m / Row 500m / Assault .7 miles @ hard pace
Walk 400m or casually Row 500m / Assault .7 miles slowly
Complete 3 sets of:
Sprint 200m / Row 250m / Assault .4 miles @ hard pace
Walk 200m or casually Row 250m / Assault .4 miles slowly
Complete 4 sets of:
All-out Sprint 100m / Row 125m / Assault 20 seconds
Walk 200m or casually Row 250m / Assault 2 minutes slowly
B. Mobility work on Hips/Legs/Calves
CrossFit Workout:
REST DAY
Bodybuilding Workout:
REST DAY
Olympic Weightlifting:
A. 4 sets increasing weight for complex:
***Not too heavy, just as a warmup for shoulders
Strict Press + Push Press + Push Jerk
B. Complete 3-4 sets increasing weight:
3 reps of "back rack split Jerk" with back foot already set
in landing position, and only move the front foot out
C. Complete 3-4 sets increasing weight:
3 reps of "back rack split Jerk" with front foot already set
in landing position, and only move the back foot
D. Complete sets of increasing weight, in remaining time:
Back-Rack Split Jerk (moving both feet)
Wed Oct 28, 2015
Workout of the Day:
A. Bench Press – Work up to 5 RM
B. Strict HSPU Practice – EMOM x 7 min UNBROKEN
***Choose most difficult option possible to achieve 5 reps EMOM
***Scale to Strict DB or KB Overhead Press if needed
C. 4 Rounds:
Score is TOTAL REPS
30 seconds of Dips or Push-ups (Rest 30 sec)
30 seconds of Box Jumps or Step-ups (Rest 30 sec)
30 seconds of Push Press (Rest 30 sec)
30 seconds of Abmat sit-ups (Rest 30 sec)
CrossFit Workout:
A. Snatch – 80% x 3, 83% x 2, 86% x 1
B. Front Squat – 70% x 3, 75% x 2, 80% x 1, 85% x 1
C. EMOM x 14 min (alternating movements each minute)
Test yourself on some combo of movements you used in the earlier
stages of the cycle and check for improvement on those movements.
Bodybuilding Workout:
A. Strict Press – Work up to 3 RM
B. Dips – Work up to 5 RM (add weight as needed to reach 5 RM)
Then rest as needed and test max reps unbroken with bodyweight.
***Scale to max 5 RM Pushup and Max push-ups with bodyweight if needed
C. DB Incline Bench Press
Complete 3-4 sets increasing weight to work to 6 RM
D. EMOM x 7 min:
Choose number of push-ups to hit the SAME NUMBER unbroken for each minute
***If the number is above 8, add weight or increase difficulty. If number is below 5, elevate hands to decrease difficulty
E. 3 Rounds (RPE 8 for all movements):
12-15 Lying Tricep Extensions (choose DB or BB)
Rest 1 min
12-15 Lateral Raises
Rest 1 min
Tues Oct 27, 2015
Workout of the Day:
A. Front Squats – Work up to 3 RM
B. Single-Leg DB RDL
Complete 3-4 sets increasing weight to 10 RM per leg
C. 8 minutes to work up to a challenging single for Hang Squat Clean
D. AMRAP 8 min:
5 Hang Squat Cleans (60-65% of weight from part C)
15 KBS
30 Double-unders / 60 single-unders
CrossFit Workout:
A. C&J – FIND NEW 1 RM
B. If the Jerk fails, continue building in weight to find 1 RM for Clean
C. Time permitting – use this as opportunity to make up a missed max test from a prior week
Bodybuilding Workout:
A. Front Squats – Work up to 3 RM
B. Back-Rack Split Squats – Work up to 6 RM
C. 3 Rounds (RPE 7 for all movements):
12-15 Goblet Squats
Rest 30-60 sec
12-15 Calf Raises (elevate feet for more difficulty)
Rest 30-60 sec
12-15 Box Step-ups (alternating legs)
Rest 30-60 sec
D. 3 Rounds:
100m Farmers Carry (one KB or DB in each hand)
12 Toes to Bar or Hanging knee-ups
20 abmat sit-ups (add weight if desired)
Mon Oct 26, 2015
Announcements:
This is the final week of the current cycle. Starting Mon Nov 2, the new cycle will begin
Workout of the Day:
A. Barbell Row – Work up to 6 RM while keeping static torso angle
B. Legless Rope Climbs / False-Grip Ring Pull-ups / Ring Rows – EMOM x 7 min UNBROKEN
***Try to hit same number for all 7 minutes
C. Turkish Get-ups – Complete 20 reps alternating arms NOT FOR TIME (for quality)
Try to do the last 10 reps heavier than the first 10 reps
D. AMRAP 9 min:
Climb as high as possible with rep scheme 1-2-3-4-5-6-7-8 etc…
Pull-ups (scale to jumping pullups instead of assisted pullups)
Burpees
CrossFit Workout:
A. Snatch – FIND NEW 1 RM
B. Acceptable to do some Airdyne/Rowing, but stay away from any and all
non-cyclical movements that might inhibit potential for 1 RM C&J test on Tuesday
Bodybuilding Workout:
A. Strict Pull-ups – Work up to 5 RM Pull-up (add weight or scale as needed to reach 5 RM)
Then rest as needed and test max reps unbroken with bodyweight.
***Scale to max unbroken Ring Rows with perfect form
B. Chest-Supported DB Rows
Complete 4-5 sets to progressively work up to 6 RM
C. 3 Rounds (RPE 7 for all movements):
12-15 DB Pullovers
Rest 30-60 sec
12-15 Inverted Rows (choice of barbell or ring rows)
Rest 30-60 sec
12-15 Assisted Pull-ups
Rest 30-60 sec
D. SUPERSET movements 3 sets each:
Barbell Curls x 6-8 reps (heavy) – RPE 9
SUPERSET DB Hammer Curls x 6-8 reps – RPE 9
Rest 2 min
Sat Oct 24, 2015
Workout of the Day:
MD and Fitness:
A. Renegade Row – Work to heaviest weight for 6 perfect reps per arm
***Complete all reps with one arm prior to completing subsequent arm – SEE VIDEO
B. With a partner, Accumulate reps of sequence below for AMRAP 22 min:
Run 800m (alternating 200m each)
80 KBS (alternate reps as desired)
60 Wall-Balls (alternate reps as desired)
40 Burpee Box Jumps (alternate reps as desired)
20 Muscle-ups (bar or rings) – Scale is Burpee Pull-ups (alternate reps as desired)
CrossFit Workout:
A. Power Snatch (percentages based off full snatch) – 75% x 3, 78% x 3, 81% x 3
B. Back Squats – Work up to 88% x 3 then 90% x 2 sets of 2 reps
C. Good Mornings – 3 sets of 5-8 reps @ 95/65 lbs
D. For part D, my preference is for you to get outside and do something active.
If you really wanna do the normal short metcon on Saturdays, go for it – but keep in
mind that Monday and Tuesday next week are ONE REP MAX testing for Snatch and
&J, and you should stay as fresh as possible…
E. Weighted Plank – Heaviest weight possible for 1 set of 60 seconds
Bodybuilding Workout:
See Fitness Workout
Fri Oct 23, 2015
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. AMRAP 16 min:
Run 400m / Row 500m / Assault Bike .7 miles
8 DB Snatch (4 per arm)
30 Double-unders / 60 single-unders
8 HSPU (kipping) / 30 sec Handstand Hold
CrossFit Workout:
A. C&J – Work up to 84% x 3 then 88% x 2
B. Front Squats – 65% x 6, 70% x 6, 75% x 6
C. OPTIONAL - EMOM x 14 min (alternating movements each minute):
Even minutes – 2 Power cleans TnG @ 80% PC
Odd minutes – Choose number of Burpee Box Jumps (approx. 20 sec of 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. 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. One-Arm DB Bench (flat) – Alternate ONE REP PER ARM x 20 reps (10 per arm)
Complete 3 sets. First set moderate, next 2 sets heavy – RPE 8
D. SUPERSET two movements x 2 sets each:
Bradford Press x 10-12 reps – RPE 8
SUPERSET Band Pull-aparts x 15-25 reps – RPE 8
Rest 2 min
E. Alternate movements x 3 sets each:
Diamond Push-ups x AMRAP (add weight or scale to hit 8-12 reps) – RPE 10
Rest 1 min
Bench Dips x 12-15 reps (add weight or scale to hit rep range) – RPE 8-9
Rest 1 min
Thur Oct 22, 2015
Workout of the Day:
A. 15 minutes of movement – NOT FOR TIME:
Rest as needed between movements to ensure focus on movement integrity
performing each rep of each set with emphasis on technique improvement:
Accumulate 20-30 sec of “Frog Stand” (ok to break into segments)
12-15 reps of ONE-ARM Russian KBS (heavy, using hips for power)
12-15 reps of ONE-ARM Russian KBS (opposite arm)
Accumulate 20-30 sec of L-Sit on Rings or Paralletes (or variation of scaled movement)
5 reps ONE-LEG Box Jump
5 reps ONE-LEG Box Jump (opposite leg)
B. 15 minutes of movement – NOT FOR TIME – Same as above
Accumulate 20-30 sec of ONE-ARM Plank (opposite arm held behind back)
Accumulate 20-30 sec of ONE-ARM Plank (opposite arm)
30 sec of “Bottom of OHS” overhead hold
10 reps ONE-ARM Ring Rows (no torso rotation)
10 reps ONE-ARM Ring Rows (opposite arm, no torso rotation)
C. With Partner, complete 3 Rounds each:
One Partner Row or Assault Bike
Other Partner completes Farmers Carry (2 Kettlebelles or Dumbbells) – 4 lengths (2 laps) of gym
***Once Farmers Carries are complete, switch roles
CrossFit Workout:
REST DAY - Mobility work
Bodybuilding Workout:
REST DAY - Take a long walk
Olympic Weightlifting:
A. Segmented Clean Deadlifts
Complete as many sets as needed to work up to a heavy perfect rep:
1 Clean Lift-Off to below knee (pause 2 seconds)
1 Clean Lift off to above knee (pause 2 seconds)
1 Clean Deadlift (finish in scoop position at top)
B. Complete 4-5 sets of increasing weight for complex:
1 Clean Deadlift (finish in scoop position)
1 Clean HIGH PULL
1 Power Clean
C. EMOM x 15 min:
***Add small amount of weight each minute as feasible
1 Power Clean (from ground)
Then without barbell touching ground, lower weight and complete
1 Power Clean (from just below knee)
Wed Oct 21, 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. Thrusters (from ground) – 7 minutes to work to heavy triple
D. Reps 21-15-9 “For Time” (8 min cap)
Thrusters @ approx. 50-60% of weight from part C
TTB / KTE
CrossFit Workout:
A. Snatch – 81% x 2 then 86% x 3 sets of 1 rep
B. Snatch Balance – Work up to 83% x 3 then 86% x 3
C. Bent-Over Barbell Rows – 3 x 10 (moderate weight)
***Complete part D on you own after class
D. Row 2000m FOR TIME
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. DB Thrusters – Reps 15-12-9 (increasing weight) – RPE 9 on final set
D. One-Legged Squats (option of 4 types of squat, based on level – See videos)
3 sets of 6-8 reps per leg (first set light, next 2 sets heavier)
One-leg Lunge squat w/box assistance
One-leg Lunge squat without assistance
Pistol to Box
Pistol without assistance
E. 3 Rounds:
15 Goodmornings (light, empty barbell)
15 Weighted Sit-ups (DB/KB on chest)
30 seconds accumulated L-sit time (hanging from pullup bar)