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)
