Skill
"Kipping" - Pull Ups & Dips
60 Sec on/ 60 Sec off
Pull Ups & Dips - Complete a set of each every work period then rest
*can work on bar or ring muscle ups, transition drills
-to scale, as per coaches advice
Strength
Deadlift
1-1-1-1-1 @90-95%
*keep in mind, we are doing the CF total in 3 weeks
*goal is not to PR, but to lift heavy and feel good, if you PR then Great!
*work on a skill during rest period
WOD
Helen
3 rnds for time E/RX- 53/35lb
400m run S- 35/25, ring rows, -can scale run to row
21 KB swings (american)
12 Pull Ups
*this will be the first Girl that goes up on the new board- top 4 guys and gals
*please use good judgement and complete movements to standard if trying to get on board
Tuesday, September 30, 2014
Monday, September 29, 2014
Tue. 09.30
Skill
HSPU
30 Sec On/ 30 Sec Off for 5 rnds
Option: Deficit/Kipping/Strict/Holds
To Scale: Strict Press with 70%
Strength
Farmers Carry 60m & Push Ups 4 rnds
E- 80/53 + 30 Push Ups
RX- 53/35 + 20 Push Ups
Scale- 35/25 + 10 Push Ups
*advanced course may do Over Head Plate or Barbell Carries/walks
WOD
Partner or Team 12 min AMRAP
Row 250m
Plank while partner rows
To switch between plank and row, both partners must complete 10 burpees
"to score- tally rounds & burpees completed on final incomplete round"
Team of 3- Rotate 250m Row/Plank/Burpees-
"to score, tally rounds and total burpees completed as a team "
HSPU
30 Sec On/ 30 Sec Off for 5 rnds
Option: Deficit/Kipping/Strict/Holds
To Scale: Strict Press with 70%
Strength
Farmers Carry 60m & Push Ups 4 rnds
E- 80/53 + 30 Push Ups
RX- 53/35 + 20 Push Ups
Scale- 35/25 + 10 Push Ups
*advanced course may do Over Head Plate or Barbell Carries/walks
WOD
Partner or Team 12 min AMRAP
Row 250m
Plank while partner rows
To switch between plank and row, both partners must complete 10 burpees
"to score- tally rounds & burpees completed on final incomplete round"
Team of 3- Rotate 250m Row/Plank/Burpees-
"to score, tally rounds and total burpees completed as a team "
Sunday, September 28, 2014
Mon 09.29
Skill
KB swings
4 Rnds of 10 Swings & 3 Box Jumps
(go heavy & tall/ prep for Squat)
Strength
Back Squat
1-1-1-1-1
*92-97%
Scaled- 7-7-7-7-7 @ 70-80%
WOD
50 Reps For Time
Thrusters
E-125/85
RX- 95/65
S- 65/42
Buy Out: E- 100 DU's
RX- 50 DU's
S- 25 DU's
KB swings
4 Rnds of 10 Swings & 3 Box Jumps
(go heavy & tall/ prep for Squat)
Strength
Back Squat
1-1-1-1-1
*92-97%
Scaled- 7-7-7-7-7 @ 70-80%
WOD
50 Reps For Time
Thrusters
E-125/85
RX- 95/65
S- 65/42
Buy Out: E- 100 DU's
RX- 50 DU's
S- 25 DU's
Thursday, September 25, 2014
Fri 09.26
Skill/Strength
Pick 1 from each of the following catagories:
Category 1 Category 2 Category 3
Row Cal Push Ups Wall Balls
Run 1 Lap Pull Ups Wall Balls
DU's Sit Ups Wall Balls
KB Swing Box Jumps Wall Balls
Complete a 10 min AMRAP
Rule #1- Must do 10 Reps in sequence from each chosen exercise in each category
WOD
Trevor- Filth Sandwich
For Time:
Run/Row 1000m
50 Pull Ups
50 Squats
50 KB Swings
50 Sit-ups
Run/Row 1000m
-can break up reps
Pick 1 from each of the following catagories:
Category 1 Category 2 Category 3
Row Cal Push Ups Wall Balls
Run 1 Lap Pull Ups Wall Balls
DU's Sit Ups Wall Balls
KB Swing Box Jumps Wall Balls
Complete a 10 min AMRAP
Rule #1- Must do 10 Reps in sequence from each chosen exercise in each category
WOD
Trevor- Filth Sandwich
For Time:
Run/Row 1000m
50 Pull Ups
50 Squats
50 KB Swings
50 Sit-ups
Run/Row 1000m
-can break up reps
Tuesday, September 23, 2014
Wed 09.24
Skill
Snatch
E- 5x2 @ 90-95%
RX- 4x3 @ 75-80%
S- Hip Sn + Hang Sn + OH Squat
Strength
Back Squat
3-3-3-3-3
85-93% of 1rm
WOD
EMOM for 10 min
4 Thrusters
+ 4 Box Jumps
E- 125/85
RX- 95-65
S- 65-42
* jumps can be varied ie. heights and SL or DL
https://www.youtube.com/watch?v=9LLbOsKkofc
The Amazing Pyrros Dimas Snatch
Snatch
E- 5x2 @ 90-95%
RX- 4x3 @ 75-80%
S- Hip Sn + Hang Sn + OH Squat
Strength
Back Squat
3-3-3-3-3
85-93% of 1rm
WOD
EMOM for 10 min
4 Thrusters
+ 4 Box Jumps
E- 125/85
RX- 95-65
S- 65-42
* jumps can be varied ie. heights and SL or DL
https://www.youtube.com/watch?v=9LLbOsKkofc
The Amazing Pyrros Dimas Snatch
Monday, September 22, 2014
Tue 09.23
Skill
T2B
E- 3 sets of 20 T2B
+ 3x20 KB Swings
RX- 3 sets of 10 T2B
+ 3x15 KB Swings
S- 3 sets of 10 K2E/V-ups
+ 3x10 KB Swings
*advanced course may work GHD extensions and Russian Swings
Strength
30 sec on/ 30 sec Rest for 8 min
Ring Dips
Pull Ups E-Muscle ups/C2B
WOD
Tabata
Push Ups
Cal Row
V-Ups
Double Unders
T2B
E- 3 sets of 20 T2B
+ 3x20 KB Swings
RX- 3 sets of 10 T2B
+ 3x15 KB Swings
S- 3 sets of 10 K2E/V-ups
+ 3x10 KB Swings
*advanced course may work GHD extensions and Russian Swings
Strength
30 sec on/ 30 sec Rest for 8 min
Ring Dips
Pull Ups E-Muscle ups/C2B
WOD
Tabata
Push Ups
Cal Row
V-Ups
Double Unders
Sunday, September 21, 2014
Mon 09.22
Skill
C&J
E- 5x2 @ 80-85%
RX- 4x3 @ 75-80%
S- Hip Cl + Hang Cl + Jerk
Strength
Deadlift
3-3-3-3-3 working from 85-93%
Good reps, quality form
WOD
Karen
150 Wall Balls
http://www.jtsstrength.com/articles/2014/04/12/5-questions-alex-viada/
Here you have it...
1) Recovery is of most importance... i.e. sleep
2) Eat to fuel... ie eat enough
3) Move your body on recovery days
4) Mix it up... stength & cardio
5) Keep it simple
C&J
E- 5x2 @ 80-85%
RX- 4x3 @ 75-80%
S- Hip Cl + Hang Cl + Jerk
Strength
Deadlift
3-3-3-3-3 working from 85-93%
Good reps, quality form
WOD
Karen
150 Wall Balls
http://www.jtsstrength.com/articles/2014/04/12/5-questions-alex-viada/
Here you have it...
1) Recovery is of most importance... i.e. sleep
2) Eat to fuel... ie eat enough
3) Move your body on recovery days
4) Mix it up... stength & cardio
5) Keep it simple
Sunday, September 14, 2014
Sept 15-19
Training Outcome:
Strength is your cup. The bigger the cup, the more one can put in it- Dan John
This week our daily program is getting a face lift. As good knowledge is aquired, we strive to implement it in order to deliver to our members the best path to their goals. Look for more time to refine skills and movements, get stronger, and increase our fitness & health!
Monday
Skill- "kipping" 30 sec on/30 sec rest for 10 min
E- Deficit HSPU & Muscle Ups (bar or ring)
RX- HSPU & Pull Ups or C2B
S- HRPU & Ring Rows or Pull Ups
Strength - Back Squat E3MOTM 15 min
5-5-5-5-5 "written this way means increase wt. each set"
WOD
10 min AMRAP
Row 20 Cal E-80/53 RX- 53/35 S-35/25
KB Swings 20
Push Ups 20
Tuesday
Skill- Snatch
12 min time cap for work
E- 4x3 @ 70-80%
RX- 4x4 @ 65-75%
S- 3 Hip Snatch + 2 Hang Snatch
Strength- Strict Press E3MOTM for 15 min
5-5-5-5-5
WOD
7 min AMRAP
7 Thrusters E- 135/95 RX- 95/65 S- 65/42
7 Burpees
Wednesday
Skill- Double Unders
EOMOTM for 10min - ME DU's
Strength- Box Jumps/Power development
E- 10 sets of 4 @ 36/30" Box jumps
RX- 8x3 @ 30/26" (add 25 lb plate to box)
S- 5x5 @ 24/20"
After every set complete a 100m Row Sprint
WOD
Rounds for Time of...
Farmers Carry 50m E- 7 Rnds 80/53
Pull Ups 10 RX- 5 Rnds 53/35
Run 200m S- 3 Rnds 35/25
Thursday
Skill- C&J
E- 5x2 @ 70-80%
RX- 4x3 @ 65-75%
S- Hip Cl + Hang Cl + Jerk
Strength
Deadlift
5-5-5-5-5
WOD
10 min AMRAP
Team Sled Push of 50m
"Post # of intervals to board"
Friday
Skill/Strength
Rope Climb & Pull Ups
Pick from the following
1) 10 Rope Climbs
2) 5x5 Weighted or Strict Pull Ups
3) 5x2 Sled Pulls (hitch two handles to sled and pull hand over hand)
WOD
Teela
500m Row Buy in
50 sit ups Elite & RX 20 min time cap
10 box jumps Scaled- complete 1 round
40 wall balls
10 box jumps
30 KB swings
10 box jumps
20 Pull Ups
10 box Jumps
10 burpees
10 box jumps
Strength is your cup. The bigger the cup, the more one can put in it- Dan John
This week our daily program is getting a face lift. As good knowledge is aquired, we strive to implement it in order to deliver to our members the best path to their goals. Look for more time to refine skills and movements, get stronger, and increase our fitness & health!
Monday
Skill- "kipping" 30 sec on/30 sec rest for 10 min
E- Deficit HSPU & Muscle Ups (bar or ring)
RX- HSPU & Pull Ups or C2B
S- HRPU & Ring Rows or Pull Ups
Strength - Back Squat E3MOTM 15 min
5-5-5-5-5 "written this way means increase wt. each set"
WOD
10 min AMRAP
Row 20 Cal E-80/53 RX- 53/35 S-35/25
KB Swings 20
Push Ups 20
Tuesday
Skill- Snatch
12 min time cap for work
E- 4x3 @ 70-80%
RX- 4x4 @ 65-75%
S- 3 Hip Snatch + 2 Hang Snatch
Strength- Strict Press E3MOTM for 15 min
5-5-5-5-5
WOD
7 min AMRAP
7 Thrusters E- 135/95 RX- 95/65 S- 65/42
7 Burpees
Wednesday
Skill- Double Unders
EOMOTM for 10min - ME DU's
Strength- Box Jumps/Power development
E- 10 sets of 4 @ 36/30" Box jumps
RX- 8x3 @ 30/26" (add 25 lb plate to box)
S- 5x5 @ 24/20"
After every set complete a 100m Row Sprint
WOD
Rounds for Time of...
Farmers Carry 50m E- 7 Rnds 80/53
Pull Ups 10 RX- 5 Rnds 53/35
Run 200m S- 3 Rnds 35/25
Thursday
Skill- C&J
E- 5x2 @ 70-80%
RX- 4x3 @ 65-75%
S- Hip Cl + Hang Cl + Jerk
Strength
Deadlift
5-5-5-5-5
WOD
10 min AMRAP
Team Sled Push of 50m
"Post # of intervals to board"
Friday
Skill/Strength
Rope Climb & Pull Ups
Pick from the following
1) 10 Rope Climbs
2) 5x5 Weighted or Strict Pull Ups
3) 5x2 Sled Pulls (hitch two handles to sled and pull hand over hand)
WOD
Teela
500m Row Buy in
50 sit ups Elite & RX 20 min time cap
10 box jumps Scaled- complete 1 round
40 wall balls
10 box jumps
30 KB swings
10 box jumps
20 Pull Ups
10 box Jumps
10 burpees
10 box jumps
Sunday, September 7, 2014
Sept. 08-12
Training Plan:
This weeks focus is on longer duration metcons. The outcome is an elevated level of conditioning and muscular endurance. The strength focus this week includes over head position and strength, and core strength. This week includes some new themes such as tabata, crossfit poker, and lastly includes a WOD In Memoriam of 9/11.
Mon 08
S/S
Single Arm Kettlebell Overhead Squat (S.A.K.B.O.H.S)
E3MOTM for 12 min
5 from the ground front squats + 4/4 each arm S.A.K.B.O.H.S
Progressive weights for all levels
WOD
Tabata
8 rnds of 20 sec work 10 sec rest for each exercise
Cal Row E-30/24 80/53 RX- 24/20 53/35 S-choice
HR Push Ups
Box Jumps
KB Swings (russian)
1 min rest between rounds
Tue 09
S/S
Shoulder to Over Head 16 min time cap
Strict Press 8-8-8
Push Press 6-6-6
Jerk 3-3-3
WOD
Carry Chipper
40m Farmers Carry (F.C) E- 80/53 RX- 53/35 S- 35/25
20 T2B
40m F.C
20 DU's
40m F.C
20 Pull Ups
40m F.C
20 Cal Row
40m F.C
20 Ring Dips
40m F.C
20 Push Ups
Buy out 150 Double Unders
Wed 10
S/S
Good Morning & RDL's 15 min time cap
Good Mornings 8-8-8-8
+ sit ups 4x20
then
RDL 5-5-5
+ T2B/V-ups 3x10
WOD
20 min AMRAP
100m Run
5 Tire Flips
10/10 Sledge
After every round mandatory 1 min rest
Can work with partner
Thur 11
S/S
Coach Led based on group needs 15 min time cap
In Memoriam of 9/11
1 round per year past... 13 years E- 185/135 RX- 135/95 S- 95/65
1 9 DL
11 Box Jumps
2 9 Squats (Barbell Front or Back)
11 Pull Ups
3 9 DL
11 Sit Ups
4 9 Squats
11 Push Ups
5 9 DL
11 Box Jumps
6 9 Squats
11 Pull Ups
7 9 DL
11 Sit Ups
8 9 Squats
11 Push Ups
9 9 DL
11 Box Jumps
10 9 Squats
11 Pull Ups
11 9 DL
11 Sit Ups
12 9 Squats
11 Push Ups
13 9 DL
11 Box Jumps
Fri 12
S/S
Double Unders
EOMOTM for 10 min ME DU's
WOD
Crossfit Poker
*Remember only 5/6/7/8 o'clock classes... staff at granite games
This weeks focus is on longer duration metcons. The outcome is an elevated level of conditioning and muscular endurance. The strength focus this week includes over head position and strength, and core strength. This week includes some new themes such as tabata, crossfit poker, and lastly includes a WOD In Memoriam of 9/11.
Mon 08
S/S
Single Arm Kettlebell Overhead Squat (S.A.K.B.O.H.S)
E3MOTM for 12 min
5 from the ground front squats + 4/4 each arm S.A.K.B.O.H.S
Progressive weights for all levels
WOD
Tabata
8 rnds of 20 sec work 10 sec rest for each exercise
Cal Row E-30/24 80/53 RX- 24/20 53/35 S-choice
HR Push Ups
Box Jumps
KB Swings (russian)
1 min rest between rounds
Tue 09
S/S
Shoulder to Over Head 16 min time cap
Strict Press 8-8-8
Push Press 6-6-6
Jerk 3-3-3
WOD
Carry Chipper
40m Farmers Carry (F.C) E- 80/53 RX- 53/35 S- 35/25
20 T2B
40m F.C
20 DU's
40m F.C
20 Pull Ups
40m F.C
20 Cal Row
40m F.C
20 Ring Dips
40m F.C
20 Push Ups
Buy out 150 Double Unders
Wed 10
S/S
Good Morning & RDL's 15 min time cap
Good Mornings 8-8-8-8
+ sit ups 4x20
then
RDL 5-5-5
+ T2B/V-ups 3x10
WOD
20 min AMRAP
100m Run
5 Tire Flips
10/10 Sledge
After every round mandatory 1 min rest
Can work with partner
Thur 11
S/S
Coach Led based on group needs 15 min time cap
In Memoriam of 9/11
1 round per year past... 13 years E- 185/135 RX- 135/95 S- 95/65
1 9 DL
11 Box Jumps
2 9 Squats (Barbell Front or Back)
11 Pull Ups
3 9 DL
11 Sit Ups
4 9 Squats
11 Push Ups
5 9 DL
11 Box Jumps
6 9 Squats
11 Pull Ups
7 9 DL
11 Sit Ups
8 9 Squats
11 Push Ups
9 9 DL
11 Box Jumps
10 9 Squats
11 Pull Ups
11 9 DL
11 Sit Ups
12 9 Squats
11 Push Ups
13 9 DL
11 Box Jumps
Fri 12
S/S
Double Unders
EOMOTM for 10 min ME DU's
WOD
Crossfit Poker
*Remember only 5/6/7/8 o'clock classes... staff at granite games
Monday, September 1, 2014
Sept 2-5
Training Outcome:
This week begins another 7 week cycle. This cycle will build on the previous seven weeks. Look for new opportunities to get stronger, refine technical lifts, and continue to add gymnastic skills to your arsenal. The goal is to take another step forward and the best way to track your progress is by recording everything you do. Advancing your fitness is a process that boils down to doing just a little more work than you did yesterday or last week or even last month. Happy training!
Tue 09.02
Skill/Strength
Back squat- 12 min build to a heavy triple then...
EMOM for 10 min
E- 4 Back squat @ 70% of previous number + 2 Jumps
RX- 4 Back squat @ 50% of previous number + 4 Jumps
S- 6 Goblet squat + 3 Jumps
WOD
Angry 10's
10 Min ARMRAP E- 105/70 30"/24" RX- 70/53 24"/20" S- 44/35 20"
10 KB Swings "Russian"
10 Box Jumps
Wed 09.03
Skill/Strength
Snatch Ladder - Post to board
E- 3 Snatches starting wt 115/65 + 10lb increments (5lb for woman)
RX- 3 Touch and Go Snatches starting weight 95/55 + 10lb increments (5lb for woman)
S- Hang Snatch 6x4 @ 42/28 "speed and technique focus"
WOD
In sequence DL + Pull Ups E- 175/125
Fnt Squat + Dips RX- 135/95
Push Press + Cal Row S- 95/65
16 12 8
14 10 6
12 8 4
Thur 09.04
Skill/Strength
"Kipping"
Every 30 Seconds perform a set, rest 30 sec
1) Pull Ups E- ME "capped @ 15"
2) T2B RX- 8-10 Reps
3) Dips S- 8-10 of scaled movements
4) HSPU
WOD
20 min time cap
Deadlift & Bench Press (paired exercises)
E- 5x5 @ 83-87%
RX- 4x8 @ 73-78%
S- 5x10 @ 65-70%
Fri 09.05
Skill/Strength
C&J
EOMOTM for 14 min *for those that attended the adv. course
EOMOTM 14min 1 Push Press + 2 Jerks
E- 2 C&J @ 80% "from the rack"
RX- 2 P. CL + 2 Fnt Sqt + 2 Jerks
S- 2 Hip Cl + 2 Hang Cl + 2 Push Press
WOD
"Lars" by Katrina
bring your running shoes and a jump rope :)
This week begins another 7 week cycle. This cycle will build on the previous seven weeks. Look for new opportunities to get stronger, refine technical lifts, and continue to add gymnastic skills to your arsenal. The goal is to take another step forward and the best way to track your progress is by recording everything you do. Advancing your fitness is a process that boils down to doing just a little more work than you did yesterday or last week or even last month. Happy training!
Tue 09.02
Skill/Strength
Back squat- 12 min build to a heavy triple then...
EMOM for 10 min
E- 4 Back squat @ 70% of previous number + 2 Jumps
RX- 4 Back squat @ 50% of previous number + 4 Jumps
S- 6 Goblet squat + 3 Jumps
WOD
Angry 10's
10 Min ARMRAP E- 105/70 30"/24" RX- 70/53 24"/20" S- 44/35 20"
10 KB Swings "Russian"
10 Box Jumps
Wed 09.03
Skill/Strength
Snatch Ladder - Post to board
E- 3 Snatches starting wt 115/65 + 10lb increments (5lb for woman)
RX- 3 Touch and Go Snatches starting weight 95/55 + 10lb increments (5lb for woman)
S- Hang Snatch 6x4 @ 42/28 "speed and technique focus"
WOD
In sequence DL + Pull Ups E- 175/125
Fnt Squat + Dips RX- 135/95
Push Press + Cal Row S- 95/65
16 12 8
14 10 6
12 8 4
Thur 09.04
Skill/Strength
"Kipping"
Every 30 Seconds perform a set, rest 30 sec
1) Pull Ups E- ME "capped @ 15"
2) T2B RX- 8-10 Reps
3) Dips S- 8-10 of scaled movements
4) HSPU
WOD
20 min time cap
Deadlift & Bench Press (paired exercises)
E- 5x5 @ 83-87%
RX- 4x8 @ 73-78%
S- 5x10 @ 65-70%
Fri 09.05
Skill/Strength
C&J
EOMOTM for 14 min *for those that attended the adv. course
EOMOTM 14min 1 Push Press + 2 Jerks
E- 2 C&J @ 80% "from the rack"
RX- 2 P. CL + 2 Fnt Sqt + 2 Jerks
S- 2 Hip Cl + 2 Hang Cl + 2 Push Press
WOD
"Lars" by Katrina
bring your running shoes and a jump rope :)
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