Monday
P1 Strength
Every 3:00 for 18 mins:
5 DB Power Cleans + 5 DB Front Squats + 5 DB Push Jerks
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Strength
Every 3 mins for 18 mins:
1 Power Clean + 1 Split Jerk + 1 Squat Clean + 2 Split Jerks
Starting at 70% of your limiting lift 1RM in complex and increasing to a max for day.
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AMRAP 10 min
10 Single Kettlebell Hang Snatch (Right Arm)
Single Arm OH KB Lunge (Right), 25 ft
10 Single Arm Kettlebell Hang Snatch (Left Arm)
Single Arm Oh Kb Lunge (Left), 25 ft
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Daily Focus: For the clean and jerk complex in strength, the main focus will be on the split jerk. We don’t often see the split jerk into a re rack for a second. Make sure that we focus on the dip on the jerk, dip with her chest up not letting that dip drive you forward. Build up to 70% of your most challenging lift 1RM of the complex and start there. From there you will build off of feel for a heavy complex of the day. The AMRAP will be a lot of grip and shoulders so break earlier and keep the rest short so we can move for the 10 minutes. Pick a load you will be able to maintain the 10 reps on one arm unbroken.
Tuesday
P1 Strength
Double KB Front Rack Squats
Every 3:00 for 15:00
4 Sets of 4
1 Set Max Reps
:30 Plank
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Strength
Back Squat
Every 3:00 for 15:00
Set 1: 4 Reps @ 80%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 85%
Set 5: Max Reps @ 85%
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AMRAP 12
50 Wall Balls 20/14
40 Toes to Bar
30 Box Jump Overs 30/24”
20 Dual DB Thrusters 50/35#
10 Wall Walks
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Daily Focus: We are getting into some heavy Back Squats today and then following that up with an AMRAP Chipper. The goal today is to really allow athletes to have time between sets on the Back Squats. This will allow us to get stronger and hit each rep and each set with quality intent. The conditioning piece is meant to feel like a sprint chipper, except that we extended it out by having us go for an AMRAP of 12:00. This should allow some athletes to come back around and hit another set on the Wall Balls.
Wednesday
P1 Strength
Double DB Push Press
Every 2:00, 6 Sets
2×5
3×3
1xMax Reps
:15 HS Hold
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Strength
Push Press
Every 2:00, 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: Max Reps @ 85%
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For Time:
30 American KBS
9 Ring Muscle-Ups
30 American KBS
7 Ring Muscle-Ups
30 American KBS
5 Ring Muscle-Ups
Load: 53/35#
Time Cap: 12:00
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Daily Focus: We are getting after some Ring Muscle-Up technique work here to start things off today, then heading into a nice little couplet that is sure to fatigue the grip. We love the combo of the Kettlebell Swing along with Ring Muscle-Ups as it provides a little interference with both movements are pulling movements and require hanging onto an implement just a little longer. The combo of a high rep, relatively low weight movement with a challenging lower rep high skill movement, is one that provides a fun little challenge with pacing strategy in regards to set breaks.
Thursday
Core Finisher
3-4 Sets
1:00 Weighted Plank
:30/:30 Side Plank
1:00 Wall Sit
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EMOM 30 min
min 1: 15/11 Cal Echo Bike
min 2: 15 Single DB Step-Overs 50/35#
min 3: 15/12 Cal Row
min 4: 30 Air Squats
min 5: 15 Ab Mat Sit-Ups
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Daily Focus: The focus today is on aerobic capacity and stamina. Each movement by itself and within each minute should not provide a huge challenge, however the real challenge today is how controlled and smooth can the athletes stay throughout the entire workout. This should feel more like a 30 minute steady state workout that an EMOM and we should have the athletes attack it that way. We want to use the entire minute for the movements and keep the heart rate low, rather than sprinting the movements and getting large rest periods. Some athletes will hate this idea, however these type of workouts help build aerobic capacity, muscular stamina, and recovery.
Friday
P1 Strength
Single DB Power Snatch
3×3 (each arm)
2×2 (each arm)
2×1 (each arm)
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Strength
Power Snatch
6 Reps @ 70%
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
1 Reps @ 95%
1 Reps @ 95%+
15:00 Cap
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For Time:
24-18-12-6
Handstand Push-Ups
Bar Facing Burpees
Deadlifts 185/125#
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Daily Focus: We are starting off the day with some heavy overhead work on the Strict Press. We are continuing to work towards the CrossFit Total and today are also combining that with Handstand Push-Ups to provide a little more volume overhead as well as progressing our Handstand Push-Ups to the 50 Strict Handstand Push-Ups for time coming up in a couple weeks. The conditioning piece is written in a rep range that get us to 60 reps on each movement. The combo of Burpees + Handstand Push-Ups will provide a significant punch. That coupled with the Deadlifts will spike the heart rate and challenge athletes to keep moving during the transitions. Goal time 15:00
Saturday
Hero WOD
“Bull”
2 Rounds for Time
200 Double Unders
50 Overhead Squats 135/95#
50 Pull-Ups
Run 1 mile
*Completed with a Partner, split evenly,
even the run and these are to be broken
by 400m at a time
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Daily Focus: This is a very popular Hero WOD. It provides a significant stimulus and is a real big challenge to do solo as well as still providing a big challenge to do with a Partner. We are really looking to add in some Overhead Squat and Pull-Up volume here today along with build that run up with the combo of Double Unders and Running. 45:00 Time Cap
Sunday
P1 Strength
Double KB Deadlift
5 Sets x 3 Reps
*Segmented as pause just off floor, at the knee,
then at the hip then stand
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Strength
Clean Segmented Deadlift
5 Sets x 3 Reps @ 90-95% of Clean
*Segmented as pause just off floor, at the knee,
then at the hip then stand
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18:00 AMRAP
20/16 Cal Row
10 Power Cleans 60%
20/16 Cal Row
8 Power Cleans 70%
20/16 Cal Row
6 Power Cleans 75%
20/16 Cal Row
4 Power Cleans 80%
20/16 Cal Row
Max Power Cleans 85%
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Daily Focus: We are focused today on developing the Clean with the focus on pulling from the floor and reinforcing those positions. The conditioning piece is centered around the barbell, so that should be the focus. The rower should allow enough time to recover before your next set, however we still want to see 80-85% effort on the rower.