Thursday

Strength
Hang Power Clean
Rest 2-3 min in between sets. Work up to your 2rm
 Bench Press 5 5 5 3 3


Conditioning
Three sets for times of:
400m Run
20 Kettlebell Swings
10 Burpees
Rest 3 minutes in between each round

Why I Do CrossFit by Jason Khalipa

Wednesday

Strength-

1.Push Press: 
work up to a heavy 3 rep

2.Push Jerk:
Work up to a heavy 2 rep

3.Split Jerk:
work up to a heavy 1 rep

4.Front Squat:
Work up to a heavy 3 rep

Wod-
10min AMRAP:
5 T2B
10 Push-ups  
15 Air Squats 

Tuesday

 Strength- Work up to a heavy Deadlift


 Gymnastics Work- Scale as needed with band or Jumping Pull-Ups
18-15-12-9-6-3 for time of: unbroken C2B Pull-ups.

Conditioning
3 Rounds: (workout courtesy of Pat Sherwood)
5 Ring MU/or Bar
10 Squat Cleans (135/95)
20 Box Jumps (24/20)

Monday

Clean Jerk, Heavy
A. 3×2 Power Clean, Work on keeping your feet under you. Drop from the top. Unlimited rest between sets.
B. Work up to a complex of: 1 Squat Clean + 1 Front Squat + 1 Split Jerk
Squat
2×10 Back Squat

Conditioning
“The Ghost”
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
Record scores for all 18 sets

Thursday

Skill Practice -
Strict T2B (5 sets of 5)

Strength-
Bench Press 5-5-3-3-2-2
in between sets work on strict pull-ups or weighted pull-ups

Conditioining
Complete as many rounds and reps as possible in 7 minutes of:
Run 1 Lap
10 HSPU
Rest 5 minutes
Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
15 Toes 2 Bar
Rest 5 minutes
Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10/5 Ring Dips

Wednesday

Warm up/ Gymnastics
EMOMx10: 10 Burpee Box Jumps, 24/20

Strength-
Every 2 minutes for 20 minutes (10 rounds) complete:
1 Power Clean + 1 Squat Clean + 1 Front Squat

WOD-
AMRAP 15 min
10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double unders or 90 Single under's

Wishing Taylar, Clare and Ian a Happy Birthday this week! 

Monday

Snatch
1 heavy Snatch, not above 90%
2×2 Snatch Push Press at 1RM Snatch weight
3×3 Snatch Pull at 110% of 1RM Snatch

Conditioning
"Air Force" 
For Time:
20 Thrusters, 95/65
20 Sumo Deadlift High Pulls, 95/65
20 Jerks, 95/65
20 OHS, 95/65
20 Front Squats, 95/65

 The athlete must perform 4 burpees every minute on the minute until completion.
This includes beginning the workout with 4 burpees. If you are in the middle of a
rep when your coach yells burpees you may finish the rep. Peace be with you.


Gymnastic Pull Conditioning
15-12-9-6-3 unbroken C2B Pull ups for time – if you come off the bar before completing the prescribed reps, redo that set.

Friday

Squat
EMOMx10: 1 Back Squat, across

Conditioning
15 AMRAP of:
3 Power Cleans, 165/115
3 Front Squats, 165/115
3 Jerks, 165/115


Rowing
15 Minute Row

Thursday

Bench Press
10 min to work up to and hit 3-5 singles at 85% or more

Conditioning
Every 10 minutes, for 30 minutes (3 sets), perform the following for times:
2 of the following  in any order
500 Meter Row
400 Meter Run
100 Double Unders
75 cal on Airdyne
and
40/30 Push-Ups

Wednesday

Snatch
every 90 seconds for 10 sets
1 Power Snatch + 1 Squat Snatch + 1 OHS

Conditioning
25 Power Snatches, 95/65
25 C2B Pull ups
25 Overhead Squats, 95/65
25 C2B
25 Thrusters, 95/65
25 C2B

Row
5x300m Row, 1 minute rest or rotate with a partner

                                                                                                        

Tuesday

Strength
10 Min to work up to a Heavy Push Press

10 Min to work up to a Heavy Dead Lift

Conditioning  

3 Rounds
Row 500 Meters/ Run 400m
12 DL (225/185)
21 Box Jump Overs (24/20)

Act as if what you do makes a difference. It does.

 - William James

Monday

Clean and Jerk
Build to a heavy single

3×10 BackSquats

 Half - "Glen”
15 Clean and Jerks (135/95)
Run 800m
5 Rope Climbs
Run 800m
50 Burpees

Or...
Full Version of the Hero Wod is:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Thursday

A
Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 10-20 Push Ups
B
Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots












                                                                                  Miss Everyone at the GYM!!- Megan & Scott

Wednesday

Barbell Conditioning
 In teams of 3, complete:
A. In 7 mins complete the following Strict Presses:
50 reps at 95/65
50 reps at 115/755
AMRAP at 135/95
rest 3 minutes
B. In 7 mins complete the following Back Squats:
50 reps at 165/115
50 reps at 205/135
AMRAP at 225/150
rest 3 minutes
C. In 7 mins complete the following Power Cleans:
50 reps at 135/95
50 reps at 185/125
AMRAP at 205/135

Tuesday

Clean and Jerk
Work up to a heavy complex of: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

Extra Strength Work
4×8 Front Rack Step ups
Set up a stack of plates 12-20″ off the floor and do 8 step ups on one leg before moving to the next. Don’t push off the trailing leg.

Conditioning
AMRAP 10:
Ascending Ladder by 2’s of:
OHS, 95/65
Box Jump Overs, 24/20

Friday

 
Strength
EMOMx10: 1 Back Squat, across

Conditioning 
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
10 Box Jumps (24″/20″)
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Ups
15  K.B Swings

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