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
Thur Oct 8, 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”
8 Reps of Renegade Row – Complete 8 reps with one arm, then 8 reps with the other arm
5 Reps of 1-arm Russian KBS + 5 Reps of 1-Arm OHS – Then rest and repeat for other arm
5 Reps of Box Jump (each rep starts seated on lower box)
One-Arm Farmer’s Walk (heavy) x 2 lengths of gym – Then switch arms
30 seconds of weighted plank, or 60 seconds of unweighted plank (on elbows)
30 seconds accumulated time of “towel hang” from pull-up bar
***If you cannot complete in 2 sets, then scale to hang from pull-up bar without towel
B. 3 Rounds (for quality, not for time):
15 Hip Extensions
10 Hip Thrusts - https://www.youtube.com/watch?v=sQcHgXOl9yo
10 Cal Row or Assault Bike @ recovery pace
CrossFit Workout:
REST DAY - Mobility work!
Bodybuilding Workout:
REST DAY - Take a long walk
Olympic Weightlifting:
A. Clean "Pull Unders" (AKA "Tall Cleans") - NO LEG DRIVE
https://www.youtube.com/watch?v=xX7Kznih6R8
5 sets of 3, increasing weight
B. 5 sets of complex, moderate and increasing weight:
Hang clean HIGH pull + Hang power clean + Hang squat clean
C. Work to challenging weight with perfect footwork and fast elbows in catch position
2 Hang Power cleans + 1 Hang Squat Clean
D. Hang Squat clean - Work to challenging weight for one rep
Wed Oct 7, 2015
Announcements:
Please see the article and video (below) for the HSPU EMOM in todays Fitness program
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. AMRAP 6 min:
8 Push Press
30 Double-unders / 60 single-unders
Rest 4 min
D. AMRAP 6 min:
8 DB Snatch (4 per arm)
8 Dips / Push-ups
CrossFit Workout:
A. Snatch – 67% x 3, 73% x 2, 79% x 2
B. Snatch Balance (based off SB max) – Work up to 84% x 3
C. Back Squats – 91% x 3 sets of 2 reps
D. Bent-Over Barbell Rows – 3 x 10 (increase weight if made all reps in good form last week)
***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 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. Barbell Bench Press x Reps 12-10-8-6 (increasing) + Drop set after set of 6
RPE 10 on set of 6 reps and on Drop Set
D. Alternate movements x 3 sets each:
Weighted Push-ups x 6-8 reps (as heavy as possible with good form) – RPE 10
Rest 1 min
Lateral Raises x 12-15 reps – RPE 9
Rest 1 min
E. SUPERSET two movements x 3 sets each:
Band Pushdowns x 15-25 reps (based on band and difficulty)
Bench Dips x 10-12 reps (add weight or elevate feet as needed)
Rest 2 min
