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