Programing 6/10/19-6/16/19
Monday
Warmup-Complete: PVC Drills/Band Pullaparts
then,5 Rounds Not For TIme
100m run + 5-10 Push ups or Strict Ring Dips if you can do full range and strict dips
A)Bench Press
3-5 Climbing Sets of 10 with a 5 sec eccentric *Don’t cheat
Then, 3×10 @90% of todays best *Speed reps, NO 5 sec eccentric
B) “The Longest Mile” 4 Rounds For Time
10 Burpees
100m run
10 Air Squats
100m run
10 Pull ups
100m run
10 Sit Ups
100m run
*Wear a Vest
*25 min cap
Health vs Athlete=Same Today
Tuesday
Warmup-Running Drills
A) Running Conditioning *At the Track
2x600m fast-300m easy-200 sprint
*Rest 3 mins
2x500m fast-250m easy-150m sprint
*Rest 3 mins
2x400m fast-200m easy-100 sprint
*Rest 3 mins
2x300m fast-150m easy-50m sprint
*Fast paces should be your 1 mile PR Pace
*Easy paces should be as easy as you need to fully recover and stick to your fast & sprint paces
*Sprint should be faster than your mile PR pace
Total Running=6400m
Health
Option 1: AMRAP 30
200m run/jog 200m walk
Option 2:
3x Run 800m *Walk 400m
3x Run 400m *Walk 200m
*Running Intervals @mile PR Pace
*Walk slow enough to recover and still run at mile PR Pace
Wednesday
Warmup-Barbell Drills
A)Snatch
3@70%, 3@75%, 2@80%, 2@85%, 3×1@90%
*If you feel good and you hit 90% for all three singles take 10 mins to work heavier
B)Back Squats w/pause
3×5@90% of 5RM *Tested on the 6/7/19
C)Front Squat: Build to a heavy single
Health
A)Box Squats
Challenging sets of 20-15-10-5-10-15-20 *Rest 3 mins between sets
*When you are climbing back up from 5 try to hit sets just a little bit heavier than your previous 10-15-20
B) Single Leg Reverse Hyper: 3×15 each side
C) Single Arm Bent Over DB Rows 4×15-20 reps/each side
Thursday
A)Make up Day
*If you missed something through the week make it up. The WOD will start with 25 mins remaining in the class.
*If you didn’t miss anything then pick a skill and work on it. (Jump Rope, Handstands, Muscle Up Drills, Peg Boards, etc) *Ask a coach for ideas if you can’t think of anything
B)WOD: For Time
400m run + 30 WB (20/14) + 2 Rope Climbs
400m run + 30 WB (20/14) + 2 Rope Climbs
400m run w/Ball + 30 WB (20/14) + 2 Rope Climbs
*20 min cap
Health vs Athlete=Same Today
Friday
Warmup-:3 Rounds Not For TIme
3 Inchworm Seal Stretch
10 Wide Sumo Goblet Squats w/KB *Same Sumo Stance for Deadlifts
10 Sumo Deads w/KB *Same Sumo Stance for Deadlifts
10 Cal Row
A)Sumo Deadlift 4RM *No TnG
B)Rowing Intervals
4:00 on 4:00 off
3:00 on 3:00 off
2:00 on 2:00 off
1:00 on 1:00 off
*Score= Total Cals
*Reset Rower between rounds and
*Share with a partner and alternate intervals if needed but try to keep rest as close as possible so quick transitions if working with a partner.
Health-If Sumo Deadlifts give you any issues sub Prone Double KB Rows 5×10 w/pause at top
Saturday
9am CrossFit
Workout TBA
Sunday
Open Gym 1-3 PM
Programing 6/17/19-6/23/19
Monday
Warmup-PVC/Band Pullaparts
A)Overhead Pressing
1-Push Jerk 4×5@70% 1RM *Tested on 6/3/19
2-Split Jerk 4×1@90% 1RM *Tested on 6/3/19
B)EMOM 20
1- 20 WB (20/14)
2- 15 Sit ups *GHD if you can do 15
3- 5-10 Strict HSPU
4- Rest
Health-
A)Strict Press 10RM
Then, 5×10@80%
B)EMOM 20
1- 20 WB *Use a weight that you can do UB
2- 15 Sit ups
3- 5-10 Strict Press or Strict HSPU Variations
4- Rest
Tuesday
Warmup-Running Drills
A)Running Conditioning @ Track
Complete 3 Rounds:
800m easy
600m moderate
400m hard
200m sprint
*No REST
Health-
Option 1:Complete
1x800m run, 2x600m run, 3x200m run, 4x100m run
Option 2:AMRAP 30
Run 100m run/jog/speedwalk
5 Stair Accents
15 Sit ups
15 Air Squats
Wednesday
Warmup-Barbell Drills
A)Cleans:
3@70%, 3@75%, 2@80%, 2@85%, 3×1@90%
*If you were clean and hit 3 singles at 90% then take 10 more mins to work heavier
B)Back Squats w/pause
3×[email protected]% of 5RM *Tested on the 6/7/19
C)Front Squat: Build to a heavy single
Health
A)Box Squats 5×10 *Increasing sets but only count challenging sets
B)Banded Hamstring Curls 3×20
C)GHD Hip Extensions 3×10-15
D) EMOM 10
1-:20 Hollow Hold
2-:20 Arch Hold
Thursday
A)Make up Day
*If you missed something through the week make it up. The WOD will start with 25 mins remaining in the class.
*If you didn’t miss anything then pick a skill and work on it. (Jump Rope, Handstands, Muscle Up Drills, Peg Boards, etc) *Ask a coach for ideas if you can’t think of anything
B)WOD: Tabata
1-Slam Balls
2-Med Ball Cleans
3-Situps
4-Push ups
*8 rounds of :20 on :10 off but run through movements like going through a circuit
*Don’t worry about a score just work
Health vs Athlete=Same Today
Friday
Warmup-:3 Rounds Not For TIme
3 Inchworm Seal Stretch
10 Barbell Good Mornings
10 Barbell Curls
10 Barbell Bent Over Rows
10 Cal Bike
A)Deadlift 4RM *No TnG
B)Bike Intervals
4:00 on 4:00 off
3:00 on 3:00 off
2:00 on 2:00 off
1:00 on 1:00 off
*Score= Total Cals
*Reset Bike between rounds and
*Share with a partner and alternate intervals if needed but try to keep rest as close as possible so quick transitions if working with a partner.
Health-If Deadlifts give you any issues sub Barbell Bent Over Rows 5x 10-15 reps
Saturday
9am CrossFit
Workout TBA
Sunday
Open Gym 1-3 PM
