Tues Sept 8, 2015
A. One-Arm DB “Kroc” Rows – 3 x 10-12 per arm (same weight all working sets)
https://www.youtube.com/watch?v=DcAS_qBhEbw
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. AMRAP 6 min (Rest 4 min) repeat AMRAP 6 min:
(score is total # of BPU and TTB in both workouts)
10 Burpee Pull-ups (bar out of reach if possible)
Run 200m / Row 250m / Assault .4 mi
10 TTB / KTE
Run 200m / Row 250m / Assault .4 mi
A. Snatch – Work up to 85% x 3
B. Snatch Pulls (based off snatch max) – Work up to 97% x 4
C. Back Squats –79% x 5, 5, 5
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)
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 2 movements x 2 sets each:
Band Pullovers/Pulldowns x 15-25 reps – RPE 8
Bent-over Barbell Rows x 15 reps – RPE 8
Rest 2 min
D. One Round:
Rear Delt Raises (bent-over) 30-40 reps (light)
Hang Muscle Clean x 30-40 reps (light)
E. Barbell Curls – 5 sets of 10, increasing each set to 10 RM (RPE 10 on last set)
Mon Sept 7, 2015
MONDAY LABOR DAY - Classes ONLY at 9am and 10am - Regular schedule returns on Tuesday
A. Work up to challenging weight for 3-rep Push Press (from ground)
B. Hero Workout “Jack” – AMRAP 20 min:
10 Push Press (115/75)
10 KBS (53/35)
10 Box Jumps (24/20)
Sat Sept 5, 2015
SATURDAY - Normal schedule - 8am, 9am, and then Open Gym 10am-1pm
MONDAY (LABOR DAY) - Classes ONLY at 9am and 10am
Fitness and Muscular Development - Conditioning:
A. “Helen” – 3 Rounds:
Run 400m
21 KBS
12 Pull-ups
Rest until 20:00 mark
B. With a Partner, complete the following work FOR TIME:
50 Hang DB Squat Cleans (alternate reps as desired)
100 cals Row / 75 cals Assault Bike / Run 1200m (alternating 200m runs)
50 Hang DB Squat Cleans (alternate reps as desired)
***For Assault and Row Cals, alternate as desired till cals are complete
A. Snatch (from Blocks or low hang) – Multiple sets of perfect technique slowly working up to 80% x 3
B. Back Squats (pause at bottom) – Work up to 85% x 2
C. Clean Pulls (based off clean) – 5 sets increasing weight to 80% x 5
D. AMRAP 8 min:
15 Cal Row
40 Double-unders
E. Weighted Plank – Heaviest weight possible for 1 set of 60 seconds
Fri Sept 4, 2015
Please see write-ups in the Facebook Members Only Group for details on the 3 different programs. This will hopefully answer any questions you may have about implementation of rep schemes and progression models. Thanks
A. Bench Press – Reps 10-8-6-4 (increasing weight)
B. Strict HSPU Practice – EMOM x 6 min UNBROKEN REPS
Once you successfully achieve 5 reps EMOM, INCREASE
deficit or add difficulty by ½ inch the following week.
(SCALE = Strict DB Overhead Press OR Wall-Climbs)
C. For Time (12 min cap):
Run 800m / Row 1000m / Assault 1.5 miles BUY IN
Then complete 5 Rounds of:
10 Dips / Push-ups
10 TTB / KTE
D. Time permitting - Choose part D or E from CrossFit programming
A. C&J – Work up to 85% x 3
B. Front Squats – 90% x 3 sets of 2
C. EMOM x 14 min (alternating movements each minute):
Even minutes – 1 Squat clean + 2 front squats @ 80% clean
Odd minutes – TTB (choose number to hit UNBROKEN each round)
Complete Part D and E after class on your own:
D. Weighted Hip extensions – 3 x 10
E. DB lateral Raises – 3 x 12-15 reps (slow and controlled)
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. Superset 2 movements x 3 sets each:
Flat DB Flies x 6-8 reps heavy – RPE 8.5
Feet-elevated Push-ups x MAX REPS – RPE 10
***If less than 6 reps of Push-ups, scale to achieve 6+ Reps
Rest 2 min
D. One set of Max reps UNBROKEN (RPE 10) of DB Bench with same weight used for Flies
E. 3 Rounds:
Lying DB Tricep Extensions (2 DB’s) x 10-12 reps – RPE 8
Rest 30 sec
Band Pull-Aparts x 20-25 reps – RPE 6
Rest 30 sec
Face Pulls x 20-25 reps – RPE 6
Rest 1 min
