Workouts for 10/16-10/21/2017

Welcome to our next cycle! The focus of the next several weeks will be building up our strength and maintaining our cardio. For the next 4 weeks, we will follow a Wendler cycle for lifts that works as follows:

  • Week 1 3x5
  • Week 2 3x3
  • Week 3 1x5, 1x3, 1x1
  • Week 4 3x5 (deload)

Each set you will go up in weight based on percentage of your 2 rep max found during baseline week and your final set of the day will be for max reps! If you're curious for more science behind the madness, here's a great article. These next weeks are to prepare us for The CrossFit Total coming in November! Keep your eyes and ears out for more info in the next couple weeks.


Monday, October 16

STRENGTH/SKILL

2 RM Front Squat

CONDITIONING

"Fran"
21-15-9:
    Thrusters (95/65#)
    Pull-Ups


Tuesday, October 17

STRENGTH/SKILL

Deadlift 3x5 @ 65%, 70%, 75% of 2RM

CONDITIONING

3 Rounds for Reps
    :30 Sec Burpee Box Jumps (24/20")
    :30 Sec Rest
    :30 Sec Flutter Kicks (R+L=1)
    :30 Sec Rest
    :30 Sec Row for Calories
    :30 Sec Rest
    :30 Sec Russian KB Swings (72/53#)


Wednesday, October 18

STRENGTH/SKILL

Strict Press 3x5 @ 65%, 70%, 75% of 2RM

CONDITIONING

A. "Annie"
    50-40-30-20-10:
       Double Unders
       Sit-Ups
       
B. Tabata: Alternate Hollow Hold and Superman


Thursday, October 19

STRENGTH/SKILL

Back Squat 3x5 @ 65%, 70%, 75% of 2RM

CONDITIONING

10-9-8-7-6-5-4-3-2-1:
    Slam Balls (40/30#)
    Push-Ups


Friday, October 20

STRENGTH/SKILL

Super Set:
    10/Side Paloff Press
    8-10/Side Renegade Row
    Rest 90s Between Movements

CONDITIONING

Partner Quadzilla,
6 Rounds Alernating w/Partner:
    10 Alternating Forward Lunges w/DBs (25/15#)
    10 Alternating Jumping Lunges w/DBs
    10 Alternating Jumping Lunges (no DB)
    10 Jumping Squats (no DB)


Saturday, October 21

8:30a Advanced

CONDITIONING

"Fatal 40":
    40 Wall Balls (20/14#)
    40 Hang Cleans (95/65#)
    40 Pull-Ups
    40 Deadlifts (95/65#)
    40 KB Swings (53/35#)
    40 Toes to Bar
    40 Air Squats
    40 Hang Snatches (95/65#)
    40 Double Unders
    40 Sit-Ups
    40 Burpees
    -400m Run at start and finish of each 40
    
10a

CONDITIONING

"Fatal 40" with a Friend:
    40 Wall Balls (20/14#)
    40 DB Hang Cleans (35/25#)
    40 Pull Ups
    40 DB Deadlifts (35/25#)
    40 KB Swings (53/35#)
    40 Toes to Bar
    40 Air Squats
    40 Alternating DB Snatches (35/25#)
    40 Double Unders
    40 Sit Ups
    40 Burpees
    -200m Run at start and finish of each 40

Workouts for 10/9-10/14/2017

Welcome to Baseline Week Round 2!
This is our opportunity to see how far we've come the past few weeks! For those who will be experiencing it for the first time, be sure to checkout our original post.

For those looking for an added bonus this round, challenge yourself by making sure you are hitting all movement standards and saying "no rep" to yourself when you're not. Wall ball didn't hit above the yellow? Squat not below parallel? No rep! Don't be afraid to move down in weight, or move to a different progression to be successful. Never hesitate to ask your coach for advice! We are here for YOU!

We are all here to support and cheer each other on. Good luck and see you this week!


Monday, October 9
  
STRENGTH/SKILL

15 Min to Find:
    2 RM Bench Press

CONDITIONING

Record time of each for:

  • 500m Row
  • Max Sit Ups in a Minute
  • Handstand Against Wall for Time
  • Vertical Jump
  • Max Bar Hang

Tuesday, October 10

STRENGTH/SKILL

15 Min to Find:
  2 RM Back Squat

CONDITIONING

"The Chief"
Complete 5 rounds of the following:
   3 min AMRAP:
      3 Power Cleans (135/95)
      6 Push-Ups
      9 Air Squats
   1 min Rest


Wednesday, October 11

STRENGTH/SKILL

A. 1 Mile Run

B. 1 Min Max Burpees

CONDITIONING

Make-Up Baseline

AND/OR

3 Rounds for Time:
    10 Slam Balls Over the Shoulder
    15 Box Jumps
    20 Double Unders
    200m Run
    Rest 2 Min


Thursday, October 12

STRENGTH/SKILL

15 Min to Find:
    2 RM Strict Press

CONDITIONING

A. "Helen"
     3 Rounds for Time:
         400m Run
         21 KB Swings (24/16kg)
         12 Pull Ups

B. Max Ring Hold


Friday, October 13

STRENGTH/SKILL

A. 15 Min to Find:
     2 RM Power Clean
  
B. 15 Min to Find:
     2 RM Deadlift

CONDITIONING

2k Row


Saturday, October 14

Make-Up Baseline

AND/OR

STRENGTH/SKILL

10 Min EMOM:
    100m Sprint

CONDITIONING

4 Rounds for Time:
    100m Farmer's Carry
    5 of Bar Complex:
        1 Power Clean
        1 Front Squat
        1 Push Press

Workouts for 10/2-10/7/2017

Monday, October 2

STRENGTH/SKILL

Press 3x3 @ 90% of 2RM OR Find 3RM

CONDITIONING

"DT"
5 Rounds for Time:
    12 Deadlifts (155/105)
    9 Hang Power Cleans
    6 Push Jerks


Tuesday, October 3

STRENGTH/SKILL

8 Min EMOM:
    Complete 1-2 Muscle-Ups or Muscle-Up Progression
    (Progression Options: Toe Spot Drills, Spot Muscle-Up)

CONDITIONING

"Tabata This":
8 Tabata Rounds of Each:
    Air Squats
    Row
    Pull-Ups
    Sit-Ups
    Push-Ups
1 Min Rest Between Movements


Wednesday, October 4

STRENGTH/SKILL

Back Squat 3x3 @ 90% of 2RM OR Find 3RM

CONDITIONING

For Time:
    100 KB Swings - HEAVY
    Run 200M Every Break of Swing


Thursday, October 5

STRENGTH/SKILL

3 Super Sets:
    10/side Single Arm DB Bench Press
    3-5 Rope Pulls
Rest 2 Min Between Sets

CONDITIONING

With a Partner, 6 Rounds for Time:
    15 DB Thrusters
    15 DB Snatch - Right
    15 DB Snatch - Left


Friday, October 6

STRENGTH/SKILL

8-6-4-2 Front Squat

CONDITIONING

"Karen"
    150 Wall Balls (20/14#)


Saturday, October 7

8:30a Advanced

STRENGTH/SKILL

5 Sets of:
    10 Bench Press @ 75% BW
    10 Strict Weighted Pull-Ups

CONDITIONING

27-21-15-9:
    OH Squat (115/75#)
    Toes to Bar
    
10a - Community Day

STRENGTH/SKILL

3 Sets of:
    10 DB Bench Press
    10 Strict Pull-Ups or Ring Rows

CONDITIONING

21-15-9:
    Weighted Squat
    Toes to Bar or Hanging Knee Raises
 

Workouts for 9/25-9/30/2017

Monday, September 25

STRENGTH/SKILL

Back Squat 3x5 @ 80% of 2RM OR Find 5RM 

CONDITIONING

"Christine"
3 Rounds for Time:
    500m Row
    12 Deadlift (Bodyweight)
    21 Box Jumps (24/20")


Tuesday, September 26

STRENGTH/SKILL

3 Super Sets:
    Max Bar Hang
    1 Min Max Double Unders
Rest 2 min between rounds

CONDITIONING

Tabata Tuesday:
    KB Swings (53/35)
    KB Snatch, left arm (53/35)
    V-ups
    KB Snatch, right arm (53/35)
    Push Ups


Wednesday, September 27

STRENGTH/SKILL

3 Super Sets:
    10/side DB Single Arm Bent Over Row
    3 Reps Ab Wheel
Rest 2 min between sets

CONDITIONING

"All Ball"
5-10-15-20-25-20-15-10-5:
    Wall Balls (20/14#)
    Med Ball Cleans
    Med Ball Sit Ups


Thursday, September 28

STRENGTH/SKILL

Press 3x5 @ 80% of 2RM OR Find 5RM 

CONDITIONING

"Panic Breathing"
In Teams of 2, 20 Min for Max Meters:
    P1. 200M Row
    P2. Double KB Front Rack Hold
(5 Burpee Penalty for Dropping KB while partner is rowing)

*Compare to November 15, 2016


Friday, September 29

CONDITIONING

3 Rounds for Time:
    100M Farmer's Carry (53/35#)
    30 Double Unders
    15 Plate Sit Ups (25/15#)
    5 Dumbell Curtis P's (35/25#)
Rest 2 min between rounds


Saturday, September 30

CONDITIONING

8:30a Advanced

"St. Helens"
    15 Power Cleans (155/105#)
    30 Toes to Bar
    30 Box Jumps (30/24")
    30 Wall Balls (As heavy as possible)
    30 Push Press (95/65#)
    30 Double Unders
    15 Thursters (155/105#)
    30 Pull Ups
    30 Burpees
    50 OH Walking Lunges (45/25#)
    
10a

Partner "St. Helens"
2 Rounds for Time:
    15 Power Cleans (125/85#)
    30 Toes to Bar
    30 Box Jumps (24/20")
    30 Wall Balls (20/14#)
    30 Push Press (45/35#)
    30 Double Unders
    15 Thursters (125/85#)
    30 Pull Ups
    50 OH Walking Lunges (35/15#)
 

Workouts for 9/18-9/23/2017

Monday, September 18

STRENGTH/SKILL

Press 3x8 @ 70% of 2RM OR Find 8RM 

CONDITIONING

20 Min Partner AMRAP:
(1 works, 1 holds plank)
    10 Front Squats (95/65#)
    10 Ground-to-Overhead (95/65#)
    10 Burpees Over Bar
    10 Push Press (95/65#)


Tuesday, September 19

STRENGTH/SKILL

A. 10 Min of Technique Work:
    Handstand Progressions

B. 10 Min of Technique Work:
    Pull Up Progressions

CONDITIONING

"Diane"
21-15-9:
    Deadlifts (225/155#)
    Handstand Push Ups


Wednesday, September 20

STRENGTH/SKILL

Back Squat 3x8 @ 70% of 2RM OR Find 8RM 

CONDITIONING

"Brenda, Queen of the Hip Hop"
21-15-9:
    Ring Dips
    Wall Ball Sit-Ups (24/20#)
    Burpees

*Compare to April 14, 2017


Thursday, September 21

STRENGTH/SKILL

A. 10 min of Technique Work
    Clean and Jerk Complex:
        1 Power Clean
        1 Hang Squat Clean
        1 Front Squat
        1 Push Jerk

B. 10 min EMOM of Clean and Jerk Complex

CONDITIONING

8 min AMRAP:
    10 Cleans (115/75)
    5 Slamball Over Shoulder
    10 KB Swings (53/35)


Friday, September 22

STRENGTH/SKILL

Super Set:
    10-8-6-4 Bench Press
    4 Turkish Get-Up (2/side)
Rest 2 min between sets

CONDITIONING

3 Rounds for Time:
    30 Alternating KB Snatch + OH Lunge (53/35)
    40 Double Unders


Saturday, September 23

CONDITIONING

8:30a Advanced

Accumulate within a 30 Min Time Cap:
    1 Mile Run w/Weighted Vest
    10 Rope Climbs
    20 Push-Up Wall Walks
    100 Box Jumps (30/24)
    
10a

Accumulate within a 30 Min Time Cap:
(Work In Pairs, Split Work Equally)
    1 Mile Run
    10 Rope Climbs
    20 Wall Walks
    100 Box Jumps (24/20)
    
STRENGTH/SKILL
    
Max Sit Ups in 1 Min

Workouts for 9/11-9/16/2017

Way to rock Baseline week, Jets! After record attendance and a full PR jar, we're excited to get started on our first training cycle. This is when we put in the work to improve the numbers we logged last week. 

Our strength focus will be Back Squats and Strict Press. We're also adding an aerobic day to mix things up a bit and make sure those lungs are getting stronger. We have an exciting week ahead!! 

In addition to rocking the workouts below, your assignment this week is to take what you learned from Baseline week and make a goal (or two!). Add them to your Baseline booklets AND to the garage door. 

Don't forget to stick around on Saturday after the 10am WOD for info on the upcoming nutrition challenge with CL Strength and Nutrition. Coraleigh will be there to tell you about the program and answer your questions. If you want to see improvements next time we test, this is a great way to start. 

See you at the gym! 


Monday, September 11

STRENGTH/SKILL

20 Min of Work:
    Back Squat: 3x10 @ 60% or 10RM

CONDITIONING

8 Min AMRAP:
    10 Weighted Sit Ups
    10 Deadlifts (155/105#)
    5 Handstand Push Ups


Tuesday, September 12

STRENGTH/SKILL

20 min of Technique:
    Snatch Complex:
      1 Hang Snatch
      1 Overhead Squat
      1 Squat Snatch
      1 Overhead Squat

CONDITIONING

"Max Fax"
    1 Minute of Max Push Ups
    2 Minutes of Max Double Unders
    3 Minutes of Max Pull Ups
    4 Minutes of Max Air Squats
  
*Compare to March 28, 2017


Wednesday, September 13

CONDITIONING

5 Min AMRAP:
    10 Russian KB Swings (72/53#)
    5 Burpee Box Jump Overs (24/20")
    10 Single Arm DB Press (5/Side)

Rest 3 Min

5 Min AMRAP:
    10 Med Ball OH Squats (20/14#)
    5 Med Ball Cleans
    10 Med Ball Sit Ups


Thursday, September 14

STRENGTH/SKILL
  
20 Min of Work:
    Strict Press 3x10 @ 60% or 10RM

CONDITIONING

"206"
5 Rounds for Reps:
    :30 sec Slam Balls (40/30#)
    :30 sec Rest
    :30 sec Box Jumps (24/20")
    :30 sec Rest


Friday, September 15

STRENGTH/SKILL
    
A. Tabata:
    4 Sets Hollow Hold
    4 Sets Superman

B. 15 Min of Technique Work:
    Ring Dips

CONDITIONING

8 min AMRAP:
    6 Ring Dips
    9 KB Goblet Squats (53/35#)
    12 Push Ups


Saturday, September 16

8:30a Advanced

CONDITIONING

"Daniel"
For Time:
    50 Pull Ups
    400 M Run
    21 Thrusters (95/65)
    800 M Run
    21 Thrusters (95/65)
    400 M Run
    50 Pull Ups

10a CrossFit

CONDITIONING

"Daniel"
For Time:
    50 Pull Ups
    400 M Run
    21 Thrusters (75/55)
    800 M Run
    21 Thrusters (75/55)
    400 M Run
    50 Pull Ups

Workouts for 9/5-9/9/2017

Welcome to baseline week! This week is for YOU. By the end, you'll have numbers for back squat and shoulder press. You'll have times/rep counts for rowing intervals, body weight movements, and a couple benchmark workouts. In 5 weeks, we will repeat these workouts. It will help you see where you're at right now AND give us data to see where we need to improve with gym programming. The only person you're measuring against is yourself.

Why do we do baseline week? We don't - you do it. 

You know how you hear people say "What's your Helen time?" or "What's your back squat?" There's a reason athletes know these numbers - they're a basis for comparison against previous versions of yourself. What we're doing with Baseline Week is setting that basis for comparison. When we retest in 5 weeks, you'll be able to say "My Helen time improved by 27 seconds - I'm kicking butt!" rather than "I think CrossFit is helping me. I seem to be doing better..."

But it's also feedback for Jet coaches! 

  1. It tells us where our athletes are at with specific movements and levels of fitness.
  2. It allows us to make sure programming is effective and targeted to the needs of Jet Citizens.
  3. Helps us to help you achieve your fitness goals! 

If our members aren't improving the way that we know they can, we can look at the baseline week info and adjust to fit you.

Keep your eyes out around the gym for more info!


Tuesday, September 5
  
STRENGTH/SKILL

15 Min to Find:
  2 RM Bench Press

CONDITIONING

Record time of each for:

  • 500m Row
  • Max Sit Ups in a Minute
  • Handstand Against Wall for Time
  • Vertical Jump
  • Max Bar Hang

Wednesday, September 6

STRENGTH/SKILL

15 Min to Find:
  2 RM Back Squat

CONDITIONING

"The Chief"
Complete 5 rounds of the following:
   3 min AMRAP:
      3 Power Cleans (135/95)
      6 Push-Ups
      9 Air Squats
   1 min Rest


Thursday, September 7

STRENGTH/SKILL

15 Min to Find:
  2 RM Strict Press

CONDITIONING

A. "Helen"
     3 Rounds for Time:
       400m Run
       21 KB Swings (24/16kg)
       12 Pull Ups

B. Max Ring Hold


Friday, September 8

STRENGTH/SKILL

A. 15 Min to Find:
     2 RM Power Clean
  
B. 15 Min to Find:
     2 RM Deadlift

CONDITIONING

2k Row


Saturday, September 9

CONDITIONING

A. 1 Mile Run for Time - final baseline marker

B. Celebrate end of Baseline week!

C. 3 Rounds for Time and Fun
    8:30a Individual, 10a w/Partner:
       50 Double Unders
       40 Air Squats
       30 Sit Ups
       20 Push Ups
       10 Burpees

2017/08/28-09/02

Monday

CONDITIONING
For time:
800m Run
44 Shoulder-to-Overhead (75/55)
400m Run
44 Double-Unders
400m Row
44 Burpees
800m Row

Tuesday 

STRENGTH
Sumo Deadlift
10, 8, 6, 4

CONDITIONING
18 min AMRAP:
5 Bar Muscle-Ups
8 Power Cleans (185/125)
24 Box Jumps (30/24)

Wednesday

STRENGTH
Front Squat
Strict Toes-to-Bar
5x5

CONDITIONING
Tabata Push-Ups

Thursday

STRENGTH/SKILL
Turkish Get-Up
4, 3, 2, 1 /side

CONDITIONING
For time:
800m Run
50 Thrusters (45/35)
30 Pull-Ups

Friday

STRENGTH/SKILL
Front rack single leg box step ups
3 Rounds, increasing weight:
  5 Left leg, 5 Right leg

CONDITIONING
"2223 intervals"
3 rounds of 2 min, 1 round of 3 min:
  100m farmer carry buy in (~100/~70) kb or db, sum of both hands
  Max calorie row
  Rest 2min

Saturday

CONDITIONING

Annie    
50-40-30-20-10    
  Double Unders    
  Sit Ups    
    
Rest
    
Grace    
For Time:    
  30 Clean and Jerks (135/95)

2017/08/21-26

Monday

STRENGTH
Every 2 min x 6 sets:
Chest-to-Wall Handstand hold x :30
Rest :90

CONDITIONING
On a 9 min clock:
400m Run
AMRAP
6 Strict Pull-Ups
6 Overhead Squats (95/65)

Tuesday

STRENGTH/SKILL
Every 3 min x 5 sets:
GHD Sit-Ups x 10
Ab Wheel x 5
Parallette Shoot-Throughs x 5
Rest

CONDITIONING
3 rounds for time:
500m Row
21 Deadlifts (135/95)
12 Burpees Over Bar

Wednesday

STRENGTH
15 min to find 3 Rep Max
Hang Squat Snatch

CONDITIONING
For time:
42-30-18
KB Russian Swings (70/53)
21-15-9
Ring Dips

Thursday

CONDITIONING
"White"
5 rounds for time:
3 Rope Climbs
10 Toes-to-Bar
21 Overhead Walking Lunges (45/25)
400m Run

Friday

STRENGTH
20 min to find 1 Rep Max
Jerk

CONDITIONING
8 min AMRAP:
12 Medicine Ball Cleans (20/14)
Handstand Walk x 4 ft

Saturday

TBD

2017/08/14-19

Monday 

STRENGTH
EMOM x 30 min:
1 Power Snatch
1 Overhead Squat

Tuesday 

CONDITIONING I
5 rounds for time:
12 Deadlifts (155/105)
9 Toes-to-Bar
6 Ring Dips

CONDITIONING II
For time:
800m Run

Wednesday 

STRENGTH
Back Rack Reverse Lunges
10, 8, 6, 4, 2

CONDITIONING
For Time: 
10-9-8-7-6-5-4-3-2-1
Slam Ball (20/16)
V-Ups

Thursday 

STRENGTH/CONDITIONING
"Bear Over The Mountain"
17 min AMRAP:
Power Clean (95/65)
Front Squat
Push Press
Back Squat
(BTN) Push Press
Burpee Over Bar

Friday

STRENGTH
20 min to find 3 Rep Max
Bench Press

CONDITIONING
For time: 
100 KB Swings (53/35)
100 Hand Release Push-Ups
100 Double-Unders 

Saturday

TBD

2017/08/07-12

Monday 

STRENGTH
Back Squat
3x5

CONDITIONING
"Fran"
For time:
21-15-9
Thrusters (95/65)
Pull-Ups 

Tuesday 

STRENGTH
4 sets: 
Strict Press x 8
Rest :60
KB Good Morning @3010 x 8 (at chest)
Rest :60

CONDITIONING
4 Rounds For Time:
50m Farmer's Carry (53/35 per side)
12 Shoulder to Overhead (115/75)
200m Run

Wednesday 

STRENGTH
4 sets: 
Front Rack Reverse Lunges x 8 steps
DB Upright Row x 8/side (1 sec pause at top)
Rest :60

CONDITIONING
For Time: 
21-15-9
KB Swings (53/35)
Box Jump (24/20) (alternate legs on step down) 

Thursday 

SKILL
4 sets:
Double-Unders x :60
Rest :60
Walk Walks x :60
Rest :60

CONDITIONING
For times:
Row 500m x 3
Rest as needed

Friday

STRENGTH I
15 min to find 1 Rep Max
Power Clean

STRENGTH II
EMOM x 10 min:
3 Power Cleans (@80%)

CONDITIONING
10 min AMRAP:
16 DB Snatch, alternating (50/35)
8 Ring Dips

Saturday 

TBD

2017/07/31-8/5

Monday 

STRENGTH
Strict Pull-Ups
5x5

CONDITIONING
For time:
2-4-6-8-10
Russian KB Swings (44/26)
S/A KB Swings
S/A KB Snatch
S/A KB Thruster
S/A KB Push-Up

Tuesday 

STRENGTH
Zercher Squat
5, 4, 3, 2

CONDITIONING
5 rounds for time:
12 KB Deadlift (70/53)
9 KB Russian Swings
6 KB Sit-Up & Press

Wednesday 

STRENGTH
Tabata Bar Hang
:10 Rest
Tabata Front Rack Hold (95/65)
:10 Rest
Tabata Single Arm KB/DB OH Hold, alternating

CONDITIONING
3 rounds for total time:
10 Power Snatch (95/65)
20 Push-Ups
50 Double-Unders
Rest 1 min

Thursday 

4 sets:
Bench Press x 6
Parallette Shoot-Throughs x 6
Rest 2-3 min

CONDITIONING
11 min Ladder:
1 Rope Climb
10 Box Jumps (24/20)
2-20, 3-30, 4-40, etc. 

Friday

12 min AMRAP:
30 Cal Row
30 Burpees Over Rower

Rest 6 min

12 min AMRAP:
30 DB Power Cleans (35/20)
6 Wall Climbs

Saturday 

Community Day
TBD

2017/07/24-29

Monday 

STRENGTH
15 min to find
Max load complex:
1 Thruster +
2 OH Lunges

CONDITIONING
12 min Ladder:
2-4-6-8-10, etc.
Wall Balls (20/14)
Jumping Lunges

Tuesday 

STRENGTH
4 sets:
Bench Press x 6
Ring Dips x 6
Rest 2-3 min

CONDITIONING
For time:
21-15-9
Cal Row
Toes-to-Bar

Wednesday 

STRENGTH
Back Squat
10, 8, 6, 5

CONDITIONING
5 rounds for time:
9 Thrusters (95/65)
35 Double-Unders

Thursday 

SKILL
10 min to work on
Handstands

CONDITIONING
"Chief Tabata"
20 min AMRAP, in Tabata intervals:
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats

Friday

STRENGTH/SKILL
20 min to work on
Snatch technique/load

CONDITIONING
"Isabel"
For time:
30 Snatches (135/95)

Saturday 

TBD

2017/07/17-22

Monday 

STRENGTH
5 sets /side
Single Arm KB Complex:
2 Cleans
1 Strict Press
2 Overhead Lunges

CONDITIONING
"Helen"
3 rounds for time:
400m Run
21 KB Swings (53/35)
12 Pull-Ups

Tuesday

STRENGTH
15 min to find
Max Load Complex:
Power Clean
Hang Power Clean
Hang Squat Clean

CONDITIONING
Tabata Front Squats (75/55)
Rest :10
Tabata Push-Ups
Rest :10
Tabata Cal Row

Wednesday

STRENGTH
4 sets:
Bench Press x 3
Ring Dips x10

CONDITIONING
7 min AMRAP:
10 Box Jumps (24/20)
20 Double-Unders

Thursday 

STRENGTH
5 sets:
Front Rack hold x :30
Rest x :30
Unbroken Wall Balls x :30
Rest x :30

CONDITIONING
"Delta Tango"
3 rounds for time:
400m run
12 Deadlift (135/95)
9 Hang Power Cleans
6 Push Jerks

Friday

STRENGTH
Every 2 min x 4 sets:
Parallete L-Sit hold x:20-:40

CONDITIONING
14 min Ladder:
3-6-9-12...etc. 
Slam Balls (30/20)
Air Squats
Chest-to-Bar Pull-Ups

Saturday 

TBD

2017/07/10-15

Monday 

STRENGTH
Overhead Reverse Lunges (from rack)
10, 8, 6, 4, 2

CONDITIONING
For time:
800m Run
20 DB Snatches, alternating (55/35)
20 DB Makers, alternating (same load)

Tuesday 

SKILL
10 min to work on
Freestanding Handstand 

CONDITIONING
5 rounds for time:
9 Power Cleans (135/95)
9 Ring Push-Ups
30 Double-Unders 

Wednesday 

SKILL
Sandbag Turkish Get-Ups
x 3, 2, 1 /side 

CONDITIONING
For time:
100 Burpee Pull-Ups 

 Thursday 

STRENGTH
15 min to find
Max Load Complex:
Hang Squat Snatch + Overhead Squat 

CONDITIONING
3 rounds for time:
500m Row
12 Deadlifts (same load)
21 Box Jumps (24/20)

Friday

STRENGTH
4 sets:
Bench Press x 5 (@ 70%)
Ring Dips x 10
Rest 2-3 min between sets

CONDITIONING
10 min Ladder:
5-10-15-20-25...etc. 
KB Russian Swings (70/53)
Sit-Ups

Saturday 

TBD

2017/07/03-08

Monday

STRENGTH
15 min to find
Max load complex:
Squat Clean + Front Squat

CONDITIONING
For time:
10-20-30
Pull-Ups
Push-Ups
Sit-Ups
Air Squats

Tuesday

CONDITIONING
7 rounds for time:
4 Burpees
17 Box Jumps (24/20)
7 Toes-to-Bar
6 Ring Dips

Wednesday

STRENGTH
Front Rack Reverse Lunges (from rack)
10, 8, 6, 4, 2

CONDITIONING
10 min AMRAP:
24 Double-Unders
12 KB Swings (53/35)
6 Goblet Squats

Thursday

STRENGTH
3 sets:
Single Arm Bottom-Up OH Carry x :30
Rest :30
Single Arm Bottom-Up OH Carry x :30
Rest :30
Bar Hang x :30
Rest :30 

CONDITIONING
3 rounds for time:
15 Cal Row
12 Thrusters (95/65)
9 Chest-to-Bar Pull-Ups 

Friday

STRENGTH
20 min to find
1 Rep Max Deadlift

CONDITIONING
"Diane"
For time:
21-15-9
Deadlifts (225/155)
HSPU

Saturday

TBD

2017/06/26-7/1

Monday 

STRENGTH
15 min to find:
3 Rep Max Strict Press

CONDITIONING
3 rounds for time:
50 Double-Unders
15 Pull-Ups
10 Push Press (same load)

Tuesday 

STRENGTH
Back Rack Reverse Lunges (from rack)
10, 8, 6, 4, 2

CONDITIONING
11 min AMRAP:
12 Box Jumps (24/20)
6 ft Handstand Walk (unbroken)

 Wednesday 

STRENGTH
4 sets:
Single Arm Farmer Carry x :30
Rest :30
Single Arm Farmer Carry x :30
Rest :30
Ring Dips x :30
Rest :30

CONDITIONING
For time:
50 Burpees
50 Toes-to-Bar
50 Rolling Squats
50 Sit-Ups

Thursday 

STRENGTH
20 min to find
Max Load Complex:
3 Deadlifts
1 Hang Power Clean
2 Front Squats

CONDITIONING
On a 10 min clock:
800m Run
AMRAP:
8 Deadlifts (135/95)
16 Floor Wipers

Friday 

TBD

Saturday 

TBD

2017/06/19-24

Monday

CONDITIONING
20 min AMRAP:
30 DB Snatches, alternating (50/35)
15 Burpee Box Jump-Overs (24/20

CASH OUT
For time:
100 Slam Balls (40/30)

Tuesday

STRENGTH
5 sets:
Single Arm Farmer Carry x :30
Rest :30
Single Arm Farmer Carry x :30
Rest :30
Goblet Squat Hold x :30
Rest :30
Handstand Hold x :30
Rest :30
Ring Support Hold x :30
Rest x :30

CONDITIONING
For time:
100 Double-Unders

Wednesday

STRENGTH
15 min to find
3 Rep Max Front Squat

CONDITIONING
10 min AMRAP:
5 HSPUs
10 Pistols, alternating
15 Pull-Ups

CASH OUT
2 min AMRAP:
KB Swings (53/35)

Thursday

STRENGTH
20 min to find
Max Clean & Jerk

CONDITIONING
"Grace"
For time: 
30 C&Js (135/95)

Friday

CONDITIONING
For time:
800m Run
   5 rounds:
      10 Thrusters (95/65)
       2 Rope Climbs
800m Run

Saturday

Pride WOD
TBD

2017/06/12-18

Monday 

STRENGTH
15 min to find
Max Load "Curtis P." Complex:
1 Power Clean
1 Lunge per leg
1 Push Press

CONDITIONING
For time:
21-15-9
Deadlift (same load)
Box Jumps (24/20)
Burpees

Tuesday 

CONDITIONING
For time:
50-40-30-20-10
Wall Balls (20/14)
Double-Unders
Sit-Ups

SKILL
10 min to work on Kipping

Wednesday 

STRENGTH
15 min to find
3 Rep Max Back Squat

CONDITIONING
15 min for Max Reps:
400m Run
Back Squats (50% 3RM)

Thursday 

STRENGTH
4 sets:
Single Arm Farmer Carry x :60/side
Rest :60
Handstand hold x :60
Rest :60

CONDITIONING
10 min for max meters (w/ partner)
P1. Row 250m
P2. Hold Double KB Front Rack

Friday 

TBD

Saturday 

TBD

 

2017/06/05-11

Monday 

STRENGTH
4 sets:
KB Overhead Hold x :30/side
Rest :60
Hollow Rocks x :30
Rest :60

CONDITIONING
For time:
10 Burpees
20 Push-Ups
30 Toes-to-Bar
40 Air Squats
50 Jumping Lunges
60 KB Swings (53/35)

Tuesday 

STRENGTH
15 min to find max load complex:
3 Hang Power Clean + 
2 Shoulder-to-OH

CONDITIONING
12 min AMRAP:
6 Deadlift (same load)
1 Rope Climb

Wednesday 

STRENGTH
5 sets:
:20 Chest-to-Wall Handstand hold
:40 Rest
:20 Bar Hang
:40 Rest

CONDITIONING
Every 3 min x 15 min
(:90 work/  :90 rest x 5 rounds):
200m Row + 
Bench Press x max reps (135/95)

Thursday 

STRENGTH
Overhead (pause) Squat
4, 4, 4, 4, 4

CONDITIONING
3 rounds for time:
15 Wall Balls (20/14)
50 Double-Unders
5 Chest-to-Bar Pull-Ups

Friday 

TBD

Saturday 

TBD