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MondayA. BS 3 sec neg
; 50% 1RM x 7 reps, 60% 1RM x 6 reps, 70% 1RM x 5 reps; rest short b/t sets around 90 seconds B. emom - 20 min odd - squat clean TnG x 3 - 65% 1RM even - 8 kipping HSPU scale HSPU to 4 or 6 try to keep all rounds even + for time: 50 m hi prowler moderate 25 m HS walk/25 shoulder touches 50 m hi prowler moderate 25 m HS walk/25 shoulder touches 50 m hi prowler moderate Should have at least 15' HS walk to do it in the wod. That's roughly 4m. If you can't use a prowler you can drag a slet or do 10 cal airdyne Tuesday A. emom - 16 min odd - HPC x 2 moderate weight work up around set 4 and 5 and bring weight back down ex. 155-175-195-195-175-155-145 even - 7 T2B B. emom - 16 min odd - 5 DL TnG moderate same loads throughout ex. 275-275-275... even - 7 ring dips kipping C. emom - 16 min odd - KBS russian tough x 10 (28k-36k) even - 10 burpees AFAP Thursday As many rounds in 12 min @ 80-90%: 1 RC - 15' 5 wall walks 2 TGU/arm (20k-24k) rest walk 6 min As many rounds in 12 min @ 80-90%: 3 high box jump - step down ("30-"40) 3 burpee ring MU amrap unbroken DU's Friday A. BS with variable resistance - 10 sets of 3 @ 20X1; rest 45 sec - bands or chains B. OHS @ 42X1; build to a moderate triple in 5 sets C. EMOM - 8 min - 8 CTB chin ups scale to 6 or 4 D. EMOM - 12 min odd - 6 tough KB snatch R (20k-28k) even - 6 tough KB snatch L (20k-28K) Saturday A. HPS off high blocks - build to a tough single in 10 min B. Sn Gr DL ; 2-3 x 4; rest 3 min + 5 sets - DIFFERENT order per set: (keep order the same and start each set with the next movement) ex. Row 1st in set 1, thrusters 1st in set 2, du 1st in set 3 ect... [row 500 m, 15 thrusters - 95/65#, 55 DU's, 20 wall balls - 20/14# to 10 ft, 20 push ups HR] rest 3:30 b/t sets
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There will be some testing this week. You guys should post your scores this week for sure.
Monday A. BS - build to a tough single in 15 min + 30 reps for time: CJ - 135/95# Tuesday A. emom - 20 min odd - PC TnG - 60% 1RM x 3 even - HS hold/wall in 20 sec B. emom - 20 min odd - PS TnG - 58% 1RM x 4 even - 7 CTB chin ups Thursday Test day 10 rounds for time: Row 500 m 15 burpees Friday A. Power Clean - build to a 1RM in 8 min rest EXACTLY 2 min B. Power Clean - 90% amrap of part A in 8 min rest EXACTLY 10 min C. Tabata Ring DIps :20/:10 8 rounds FULL extension and elbow above the shoulder at the bottom Saturday As many rounds in 15 minutes: 15 wall balls - 20/14# to 10ft 12 T2B 9 kbs - 1.5/1pd Notes: - record time EVERY 2 ROUNDS -VERTICAL kb swing! -Open standard TtB This week there has been a lot of chalk writing all over the gym floor at both mid city and uptown. We have never actually allowed this as It makes it extremely difficult for our janitorial staff to do their already lengthy cleaning job.
If you are strong enough to use the 65 and 45 pound plates, you are probably strong enough to put these back.The same goes for the 32kg kettlebells. Also, there is a giant garbage can next to the water machine. The green disposable cups provided can be placed there instead of accumulating on top of the equipment. Please be respectful by cleaning up after yourselves. MondayA. BS 3 sec neg; 4-5 x 2; rest 2 min
B. BS @ 3 sec neg; 2-3 x 2; rest 3 min add weight each set C. CJ - 80% 1RM - emom x 1 - 10 min + 5 sets: 20 DU's 10 PP TnG 15 unbroken CTB chin ups rest walk 2:30 b/t sets if you can attend OLY class skip A, B, and C. Tuesday 3 sets @ 90%: 5 TnG DL tough (perfect back) AD sprint 20 sec rest walk 3 min b/t sets + 3 sets @ 95%: 5 HPC TnG moderate 135-185 Row sprint 20 sec rest walk 3 min b/t sets + 3 sets @ 100%: 5 PC TnG 95-145 AD sprint 15 sec walk rest 3 min b/t sets Thursday 9 rounds for time: 11 "Cals" (burpee/slamball) #30-#40 can use a #30 wall ball 11 burpees 11 over the box jumps "30 (must touch on top) Friday A. BS - 70% of part B on Monday - 2 reps emom @ 2 sec neg - 8 min B. Hang Squat Clean - 8 min build to a tough-ish single + 5,4,3,2,1: Rope Climb 15' Close grip Bench Press BWT BJ - 30/36" Hang Squat Clean - 80% part B or 75% of 1RM if you can attend oly, skip A and B Saturday Row 500 m @ 95% rest 90 sec Row 500 m @ 100% rest on the rower! rest 20 min for time: 20 burpee bar muscle ups (sub ring muscle ups or CTB pullups) 40 KBS - 32 kg 60 pull ups Thursday
AD - 10 sec sprint rest walk 3 min x 3 + AD 30 sec @ 300FY pace walk rest 30 sec x 5 + 10 min max cals AD Friday OLY class (should be your first option here) if you cannot make OLY then do A and B + the row intervals A. Hang Power Snatch - 1 emom tough - 12 min B. PC TnG - emom - 64% 1RM - 3 reps - 12 min + Row 60 sec max effort rest walk 8 min b/t sets x 3 Saturday A. OHS - build to a 15RM - max 4 sets in 30 min (include warm up each set leading to the max set of 15 does not have to be 15 reps rest as needed for reps: 1 min amrap burpee bar muscle ups (sub ring muscle ups or CTB pullups) bar should be 10"-1' over your reach 1 min max distance HS walk (sub shoulder touches against the wall) 1 min max DU's rest walk 2 min x 3 *minimum of 5 reps on the first exercise if you cant do 5 reps in 1 minute scale Monday
A. Back Squat 3 sec neg. 1 sec pause at top build to a moderately tough double in 10 min rest 3 min 10 min @ 80-90%: 3 wall walks TGU x 3/arm - 1.5/1 pd (scale down for form) 3 bar muscle ups (sub 3 CTB pullups and 3 ring muscle ups) 3 BJ's - 32-40" - step down rest 5 min 15,12,9,6 @ 100%: PushPress - 135#/85# CTB chin ups Tuesday A. tall clean - 5 sets of 2; rest 1 min B. hang squat clean - build to a tough triple in 10 min - mid thigh pause C. heavy 1 arm db row 3 sec neg; 4-5/arm x 3 sets; rest 1 min b/t arms + Row 200 m @ 80% Row 200 m @ 85% Row 200 m @ 90% Row 400 m @ 50% Row 200 m @ 90% Row 200 m @ 85% Row 200 m @ 80% The training this week should be pretty fun. There are 5 opportunities to get coached on your programming this week. Monday=class wod, Tuesday=endurance class, Thursday=competitors, Friday=oly, Saturday competitors again. Try to take advantage of the opportunities this week to get eyes on you and train in a high energy environment. Also, congrats to Alyse, Ben, Mark, Heather, Ashley (powerlifting and olympic lifting), JP(recently), and Jason, (adds his own oly) who have been following the programming and performed very well this weekend.
Monday Hotshots 19 WOD 6 rounds for time 19 power cleans #135 7 strict pullups 400m run Tuesday endurance class or Row 1K @ 80-90% effort rest walk 5 min AD 30 sec @ 90% AER walk rest 30 sec x 20 sets rest walk 5 min Row 1K @ 80-90% effort please do not attempt to do this wod during any class times uptown or at mid city, if you must go during class times, sub an 800m run for the rows and keep the airdyne Thursday A. BS @ 4 sec neg, 1 sec pause between reps; 10,8,6,4,2; rest 3-5 min increase weight B. EMOM - 10 min odd - PC x 1/PP x 4 TnG moderate even - amrap chest to bar pull ups in 20 sec (protect your hands you have pullups tomorrow) + 10 min @ 80%: TGU x 2/arm moderate free HS 20 sec accumulation rest walk 3 min 10 min @ 80%: 10 ball slams - 30-40# (ball slam starts grabbing the ball from the bottom in a full squat, bringing it to full extension over head and slamming to the ground) 3 bar muscle up cluster (1.1.1) you don't have to take mandatory rest but you have to do singles 10 wall balls Friday A. Snatch Balance - 1,1,1,1,1; rest 2-3 min B. OHS @ 2010; 15,15,15; rest 3 min C. AMRAP CTB strict chin ups in 7 min D. Plate OH walking lunges - 20 continuous steps; rest 1 min x 3 if you can attend oly skip A and B Saturday A. clean grip DL - build fast for a moderate single rest EXACTLY 5 min 5 sets for times 10 DL - 70% part A 21 Wall Balls - 20#/14# to 10 ft 10 HSPU (rest walk 90 sec) rest EXACTLY 5 min (6 and 1/2 total minutes) 1 set amrap CTB chin ups |
Brandon EckerThis blog will primarily serve those who wish to compete in CrossFit in some form. Archives
April 2017
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