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)
