• Wed, 08.21.19

    Jake M.

    #

    Stay tuned tonight for info / content regarding Wodapalooza announcements

    #

    Performance:

    A. Front SqT – 1RM w/ :3 pause + 3×3 @85%

    B, MAP TRAINING – @80%

    AMRAP 10

    15/12 cal bike

    10 alt kb snatch 70/53

    5 strict t2b

    * strict t2b need to be unbroken. Modify accordingly for reps and range of motion to keep pace going

    Rest 4 min

    1k row

    50 clean and jerks 95/63 *must be done in sets of 5

    30 strict ring rows

    500m row

    1k run

    C. Becomplete:

    #

    Competition:

    Weightlifting:

    A. Front SqT – 1RM w/ :3 pause + 3×3 @85%

    B. Strict Press – climb to heavy 5 rep, heavy 3 rep and climbing in heavy singles; no more than 3 singles

    #

    Gymnastics:

    3 strict pullups + 4 kipping pullups + 5 c2b Pullups + 6 Bar Muscle ups

    Rest 3 min between sets x 3 sets

    * modify numbers accordingly if to much. Try to stick to fatigued bar muscle ups for the end

    #

    Conditioning: MAP TRAINING – @80%

    AMRAP 10

    15/12 cal bike

    10 alt kb snatch 70/53

    5 strict t2b

    * strict t2b need to be unbroken. Modify accordingly for reps and range of motion to keep pace going

    Rest 4 min

    1k row

    50 clean and jerks 95/63 *must be done in sets of 5

    30 strict ring rows

    500m row

    1k run

    #

    Becomplete:

    1. 3-5 min Wall SqT – positioning work

    2. SqT Jerk / Narrow grip OHS work – spend <7 min

    3. 8-10 min of flow yoga – dynamic stretching

    4. Hand balancing – 6-8 min of practice

    5. 10-15 min foam rolling

    6. 5-10 min shoulder stretching and lax ball to thoracic

  • Tuesday, 08.20.19

    Ashley W. – getting after Wodapalooza Workout 1

    #

    Performance:

    A. Clean Pull @100% x 2 reps x 3 sets

    B. Deadlift : 1.1.1 cluster – :10 rest between / 3 min rest between sets : climbing

    C. Row / Burpee EMOM

    X 20 minutes

    Minute 1: 15 /12 cal row

    Minute 2: 15 burpees over rower

    #

    Competition:

    Weightlifting:

    A. Clean Pull @100% x 2 reps x 3 sets

    B. Deadlift : 1.1.1 cluster – :10 rest between / 3 min rest between sets : climbing

    C. Weighted Chinups : 3-3-3-3-3

    #

    Conditioning:

    A. Row / Burpee EMOM

    X 20 minutes

    Minute 1: 15 /12 cal row

    Minute 2: 15 burpees over rower

    ***Many are hitting the Wodapalooza WOD 1 announcement. If so,

    AM = Weightlifting.

    Afternoon = Wodapalooza

    PM = Row / Burpee WOD

    * those who have this luxury / schedule etc

    B. EMOM x 15

    Minute 1: 5 Hang Power Cleans 225/153 OR 80% ish give or take

    Minute 2: 15/12 cal ski Erg

    Minute 3: 12 GHD Situps

    #

    BECOMPLETE:

    1. Emom x 10: minute 1: 10/8 cal bike

    @70%. Minute 2: 16 v up hold Russian twists w/ wall ball

    2. Accumulate 3 min in each split position : straddle etc

    3. Accumulate 2 min in a bridge hold *modify accordingly

    4. Band stretching work ; hips / hamstrings / shouidars ; spend 10-15 min

    5. Crossover symmetry recovery

  • Monday, 08.19.19

    Sean

    #

    Oh yes, who’s ready for another kick ass week?!?

    #

    Performance:

    A. Split Jerk – climb to to 3RM for the day + 2×3@90%

    *16 min

    B. Back SqT – 3RM + 2×3@90%

    < 20 min

    C. Running clock

    100 Thrusters AFAP 95/63

    EMOM x 6 bar lateral burpees

    Rest 5 minutes

    AFAP

    50 heavy wall balls 30/20 to 10’

    100’ HS Walk

    500m row

    D. Becomplete

    #

    Competition: (2 sessions)

    Weightlifting:

    A. Split Jerk – climb to to 3RM for the day + 2×3@90%

    B. Back SqT – 3RM + 2×3@90%

    C. Push Press – 3-3-3-3 heavy across

    #

    Gymnastics:

    6 x 10 UB Strict HSPU AFAP

    * 60 end goal. For some, modifying this as sets of 5 even, will work. Focus on pushing the higher volume sets at this point, so adjust accordingly to the athlete.

    #

    Conditioning:

    A. Running clock

    100 Thrusters AFAP 95/63

    EMOM x 6 bar lateral burpees

    Rest 5 minutes

    AFAP

    50 heavy wall balls 30/20 to 10’

    100’ HS Walk

    500m row

    B. 5 rds (for those doing wodpalooza wod tomorrow, don’t perform this)

    2 legless rope climbs

    10 alt hang db snatch 70/53

    50 weighted rope double unders

    25/20 cal bike

    #

    BECOMPLETE:

    1. kB single arm row a/ twist at top x 8 reps x 4 sets each side

    2. Seated bent over DB double rear fly x 10 reps x 4 sets

    3. Waiters Carry x 40-50′ x 6x each side

    4. Sled weighted side steps x 40′ x 4 sets each direction

    5. Banded face pulls 3×15 reps

    6. 5 rds; 5 strict t2b + :20 belly to wall HS hold + 10 pvc dislocates + :10-:15 l sit hold

    7. Crossover symmetry

  • Saturday, 08.17.19

    De-load week wraps up

    #

    A. Wodapalooza #1

    Amrap 9 – ladder

    3.6.9.12 etc

    Hang power snatch 75/53

    OhS

    30 double unders

    B. Team Workout w/ Training Partners

  • Friday, 08.16.19

    Matt & Jake taking a stroll. They along with some other fitness junkies will getting after it this Saturday at 10a; @crossFitFree. Join us!

    #

    De-load week continues

    A. Power Snatch + Hang power snatch ;

    5 working sets

    70%-75%-78%-80%-77%

    B. Front SqT x 2 + Split Jerk;

    5 working sets

    @70-80% of max clean and jerk

    C. Conditioning

    6 clean and jerks @50-60% of max PC

    1 min row @2k PR Pace

    1 min bike legs only nasal breathing

    Rest :90 x 4 rds

    D. Becomplete

    1a. Barbell curl x 5-7 reps

    1b. Db alt curl x 12-16 alt reps

    1c. Db triceps extension x 15 reps

    X 4 supersets

    2. Single arm DB tricep kick backs x 10 reps x 3 sets

    3. Single ARM Db rows x 10 reps x 4 sets each side

    4a. Chin over bar chin-up grip hold x :20-:30 (weighted where necessary)

    4b. 25 band scap squeezes

    X 4 sets superset

  • Thursday, 08.15.19

    Rest / Recovery Day

    • 45-60 min flush. Z1 pace (preferably bike, limiting flexion / extension.
    • Yoga
    • Foam Roll / Lax Ball session
    • Meal prep
    • Plan weekend training partners