Category: Uncategorized

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Front Squat Hold

10 Sec. Overhead Power Position Hold

10 Sec. Deadlift just below knee hold

10 Sec. Hollow Hang from bar hold

10 Sec. Arch Hang from bar hold

10 Sec. Plank hold

3 Front Squats

3 Push Jerks

6 Deadlifts

6 Pull-ups

6 Toes-to-bars

6 Hand Release Push-ups

Round 1 = 95/65;  Round 2 = 135/95;  Round 3 = 165/105

Medium Conditioning

“Pheezy”

3 Rounds

5 Front Squats (165/105)

18 Pull-ups

5 Deadlifts (225/155)

18 Toes-to-bars

5 Push Jerks (165/105)

18 Hand Release Push-ups

Accessory/Cool Down

12 Min EMOM

Odd: 5 Ring Dips

Even: 3 Snatch Balances @ 50%

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min Not For Reps

10 Lunges

10 Jumping Squats

10 High Skips

Run 100m

Long Conditioning

Run 5k

Accessory/Cool Down

10 Min EMOM

Odd: 2 Downward Dog Circles* (Clockwise then Counter)

Even: 5 Handstand Kick-ups**

*Set up in downward dog and then, in the position, move around the point that is in between your hands.

**Kick as high as you feel comfortable without falling over.

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching

Day A

Warm-up/Accessory

8 Minute Not For Reps–Just Move

60 ft KB Waiter’s Carry (53/35) (30 ft per arm)

5 Strict Pull-ups

15 Sec Handstand Hold

5 Push-ups

5 Squat Jumps

5 Pull-ups

Long Conditioning

“Del”

25 Burpees
Run (medicine ball), 20/14 lbs, 400 m
25 Pull Up (Weighted)s, 20/14 lbs
Run (medicine ball), 20/14 lbs, 400 m
25 Handstand Push Ups
Run (medicine ball), 20/14 lbs, 400 m
25 Pull Up (Chest To Bar)s
Run (medicine ball), 20/14 lbs, 400 m
25 Burpees

Accessory/Cool Down

10 Min EMOM

Odd: 15 sec Overhead Squat Hold @ 40% 1 RM

Even: 15 sec Front Lever Hold

 

Day B

 

 

Warm-up/Accessory

4 Rounds–Not for time

15 Sec. Power Front Rack Hold (1st Round=95/65; 2nd Round 115/80; 3rd Round 135/95; 4 Round 155/110)

15 Sec. Handstand Hold

3 Push-ups

3 Power Cleans (1st Round=95/65; 2nd Round 115/80; 3rd Round 135/95; 4 Round 155/110)

3 Handstand Push-ups

Short Conditioning

“Open 15.4”

8 Min AMRAP

3 Handstand Push-ups

3 Cleans (185/125)

6 Handstand Push-ups

3 Cleans (185/125)

9 Handstand Push-ups

3 Cleans (185/125)

12 Handstand Push-ups

6 Cleans (185/125)

*Add 3 reps to handstand push-up each round, and 3 reps to clean every 3 rounds

Bench Press

5×3 Bench Press

Start @ 75% and work up

Accessory/Cool Down

7 Min EMOM

3 Snatch Pulls @ 70% 1 RM

3 Butterfly Pull-ups

Then 2 min flush (AirDyne; Walk; etc.)

 

Day C

 

Warm-up/Accessory

8 Min Not For Reps–Just Move

10 Sec. Squat Hold

10 Overhead Medicine Ball Lunges (20/14)

10 Sec Toes-to-bar Hold

10 Squat Jumps

5 Toes-to-bars

Medium Conditioning 

15 Min AMRAP

10 Wall Balls (20/14)

10 Toes to bars

10 Box Jumps (24/20)

Accessory/Cool Down

12 Min EMOM

Min 1, 5, 9 = 15 Sec. Inverted Hang Hold on Bar

Min 2, 6, 10 = 3 Explosive Split Jerks @ 40% 1 RM

Min 3, 7, 11 = 5 Bar Swings

Min 4, 8, 12= 15 Sec. Split Jerk Hold @ 40% 1 RM

Then

2 Min flush (Airdyne, Walk; etc)

5 Min stretch

 

Day D

Warm-up/Accessory

7 Min Not For Reps

10 Sec. Front Squat Hold

10 Sec. Overhead Hold

5 Thrusters

2 Squat Snatches

1 Rope Climb

Barbell=75/55

Short Conditioning

30 Thrusters (75/55)

3 Rope Climbs (15 ft)

20 Thrusters (75/55)

2 Rope Climbs (15 ft)

10 Thrusters (75/55)

1 Rope Climb (15 ft)

Snatch

 

Work up to a heavy snatch single

Accessory/Cool Down

8 Min EMOM

Odd: Run 100m (Min 1=70% effort; Min 3=85% effort; Min 5=100% effort; Min 7=85% effort)

Even: 8 Ring Swings

Then

2 min flush (Airdyne; Walk; etc)

5 min stretch

 

 

 

 

 

Day E

Warm-up/Accessory

4 Rounds–Not for time

15 sec. Deadlift hold just below knee

5 Deadlifts

4 KB Turkish Get-ups (53/35) (2 per arm)

Round 1 = 30% 1 RM;  Round 2 = 40% 1 RM;  Round 3 = 50% 1 RM;  Round 4 = 60% 1 RM

Deadlift

5×5 Deadlift

Start @ 70% and work up

Accessory/Cool Down

12 Min EMOM

Odd: 15 Sec. Front Squat Hold @ 40% 1 RM

Even: 12 Handstand Shoulder Shifts

Then 2 Min Flush (Airdyne; Walk, etc.)

 

Long Conditioning (Volume=2)

“Blake”

4 Rounds

100 ft Overhead Walking Lunge w/ Plate (45/35)

30 Box Jumps (24/20)

20 Wall Balls (20/14)

10 Handstand Push-ups

Medium Conditioning (Volume=1)

5 Rounds

25 Push Presses (75/55)

50 Double Unders

Medium Conditioning (Volume=2)

“Open 13.1”

17 Min AMRAP

40 Burpees

30 Snatches (75/45)

30 Burpees

30 Snatches (135/75)

20 Burpees

20 Snatches (165/100)

10 Burpees

Max Snatches (210/120)

*6” target about reach on burpees

Short Conditioning (Volume=1)

“Bell”

3 Rounds

21 Deadlifts (185/135)

15 Pull-ups

9 Front Squats (185/135)

Short Conditioning (Volume=1)

7 Min AMRAP

7 Toes-to-bars

Walking Lunge (30 ft)

14 Kettlebell Swings (53/35)

Snatch (Volume=1)

7×1 Hang Snatch

Start @ 75% and work up

Clean and Jerk (Volume=1)

6×2 Clean+Jerk

Start @ 75% and work up

Drop and reset after each rep

Back Squat (Volume=1)

5×5 Back Squat

Start @ 70% and work up

Overhead Squat (Volume=1)

5×3 Push Jerk

Start @ 75% and work up

Strict Press (Volume=1)

6×2 Strict Press

Start @ 80% and work up

Snatch Pull (Volume=1)

5×3 Snatch Pull

@ 95%, drop and reset after each rep

Press Conditioning (Volume=1)

27-21-15-9

Ring Dips

Push-ups

Pull Conditioning (Volume=1)

4 Rounds

8 Chest-to-bar Pull-ups

8 Double KB Bent Over Rows (53/35)

Midline Conditioning (Volume=1)

2:00 Plank Hold

50 Ab-mat Sit-ups

2:00 Plank Hold

Leg Conditioning (Volume=1)

4 Rounds

12 Box Jumps (30/24; 24/20; 20/16; 16/12)

16 Pistols; 16 Pistols standing on box; 16 Pistols sitting on box; 16 Air Squats with feet together

Interval (Volume=1)

4 Rounds

18 Single KB Thrusters* (53/35)

3 Rope Climbs

Rest 1:30

*9 per arm

Bar Skill (Volume=1)

Pick 3-5 movements from either of the two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/bar

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=80&sort_by=title&sort_order=ASC&items_per_page=10

Rings Skill (Volume=1)

Pick 3-5 movements from any of the three links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/rings

http://www.drillsandskills.com/article/17

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=77&sort_by=title&sort_order=ASC&items_per_page=10

Handstand Skill (Volume=1)

Pick 3-5 movements from either of two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/handstands

http://www.crossfitgymnastics.com/handstands/

Long Conditioning (Volume=2)

“Wood”

5 Rounds

Run 400m

10 Burpee Box Jumps (24/20)

10 Sumo Deadlift High Pulls (95/65)

10 Thrusters (95/65)

Rest 1 min

Medium Conditioning (Volume=1)

12 Min AMRAP

8 Burpees

6 Pull-ups

4 Toes-to-bars

2 Bar Muscle-ups

Medium Conditioning (Volume=1)

15 Min AMRAP

8 Ring Dips

10 Box Jumps (24/20)

12 Overhead Walking Lunges (95/65)

Short Conditioning (Volume=1)

21-15-9

Box Jumps (24/20)

Power Snatch (75/55)

Chest-to-bar pull-ups

Short Conditioning (Volume=1)

“2010 Northwest Regional Event 1”

3 Rounds

10 Overhead Squats (135/95)

50 Double Unders

Snatch (Volume=1)

6×2 Snatch

Start @ 70% and work up

Drop and reset after each rep

Clean and Jerk (Volume=1)

7×1 Hang Clean+Jerk

Start @ 75% and work up

Back Squat (Volume=1)

6×2 Back Squat

Start @ 80% and work up

Shoulder to Overhead (Volume=1)

5×3 Push Jerk

Start @ 75% and work up

Bench Press (Volume=1)

5×5 Bench Press

Start @ 70% and work up

Press Conditioning (Volume=1)

Tabata Handstand Push-ups

Straight into

Tabata Strict Press (95/65)

Pull Conditioning (Volume=1)

3 Rounds

5 Strict Pull-ups

10 Chest-to-bar Pull-ups

15 Pull-ups

Midline Conditioning (Volume=1)

4 Rounds

20 Ab-mat Sit-ups

10 Toes-to-bars

Leg Conditioning (Volume=1)

4 Rounds

12 Box Jumps (30/24; 24/20; 20/16; 16/12)

16 Pistols; 16 Pistols standing on box; 16 Pistols sitting on box; 16 Air Squats with feet together

Interval (Volume=1)

4 Rounds

18 Single KB Thrusters* (53/35)

3 Rope Climbs

Rest 1:30

*9 per arm

Bar Skill (Volume=1)

Pick 3-5 movements from either of the two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/bar

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=80&sort_by=title&sort_order=ASC&items_per_page=10

Rings Skill (Volume=1)

Pick 3-5 movements from any of the three links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/rings

http://www.drillsandskills.com/article/17

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=77&sort_by=title&sort_order=ASC&items_per_page=10

Handstand Skill (Volume=1)

Pick 3-5 movements from either of two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/handstands

http://www.crossfitgymnastics.com/handstands/

Long Conditioning (Volume=3)

1) “Wood”

5 Rounds

Run 400m; Run 300m; Run 200m

10 Burpee Box Jumps (24/20; 20/16; 16/12; 12/8)

10 Sumo Deadlift High Pulls (95/65; 80/55; 65/45; 50/35)

10 Thrusters (95/65; 80/55; 65/45; 50/35)

Rest 1 Min

 

2) “Open 11.5”

20 Min AMRAP

5 Power Cleans (145/100; 125/85; 100/70; 75/55)

10 Toes to Bars; 5 Toes to Bars; 10 Knee Raises; 5 Knee Raises

15 Wall Balls (20/14; 14/10; 10/6)

 

3) “Zimmerman”

25 Min AMRAP

11 Chest-to-bar Pull-ups; 6 Chest-to-bar Pull-ups; 6 Pull-ups; 6 Kips+6 Ring Rows

2 Deadlifts (315/205; 260/170; 205/135; 150/100)

10 Handstand Push-ups; 5 Handstand Push-ups; 5 Sec. Handstand Hold+5 Push-ups; 5 Sec. Headstand Hold+5 Kneeling Push-ups

Medium Conditioning (Volume=2)

1) “Daniel”

50 Pull-ups; 25 Pull-ups; 50 Kips+50 Ring Rows; 25 Kips+25 Ring Rows

Run 400m; Run 300m; Run 200m

21 Thrusters (95/65; 80/55; 65/45; 50/35)

Run 800m; Run 600m; Run 400m

21 Thrusters (95/65; 80/55; 65/45; 50/35)

Run 400m; Run 300m; Run 200m

50 Pull-ups; 25 Pull-ups; 50 Kips+50 Ring Rows; 25 Kips+25 Ring Rows

 

2) “2016 Regional Event 4”

4 Rounds

28 Pistols; 14 Pistols; 28 Pistols Sitting on Box; 14 Pistols Sitting on Box

15 Power Cleans (115/80; 95/65; 75/55; 55/40)

 

3) “Open 11.2”

15 Min AMRAP

9 Deadlifts (155/100; 130/85; 105/70; 80/55)

12 Hand Release Push-ups; 6 Hand Release Push-ups; 12 Kneeling Push-ups; 6 Kneeling Push-ups

15 Box Jumps (24/20; 20/16; 16/12; 12/8)

Short Conditioning (Volume=1)

1)“Open 15.1”

9 Min AMRAP

15 Toes-to-bar; 8 Toes-to-bars; 15 Knee Raises; 8 Toes-to-bars

10 Deadlifts (115/75; 95/65; 75/55; 55/40)

5 Snatches (115/75; 95/65; 75/55; 55/40)

 

2) 30 Overhead Squats (95/65; 80/55; 65/45; 50/35)

7 Muscle Ups; 3 Muscle Ups; 3 Jumping Muscle-ups; 7 Kips on Rings+7 Challenging Ring Rows

20 Overhead Squats (95/65; 80/55; 65/45; 50/35)

5 Muscle Ups; 2 Muscle Ups; 2 Jumping Muscle-ups; 5 Kips on Rings+5 Challenging Rings Rows

 

3) 10 Thrusters (135/95; 115/80; 95/65; 70/50)

50 Double Unders; 25 Double Unders; 50 Single Unders; 25 Single Unders

8 Thrusters (135/95; 115/80; 95/65; 70/50)

40 Double Unders; 20 Double Unders; 40 Single Unders; 20 Single Unders

6 Thrusters (135/95; 115/80; 95/65; 70/50)

30 Double Unders; 15 Doubles Unders; 30 Single Unders; 15 Single Unders

4 Thrusters (135/95; 115/80; 95/65; 70/50)

20 Double Unders; 10 Double Unders; 20 Single Unders; 10 Single Unders

2 Thrusters (135/95; 115/80; 95/65; 70/50)

10 Double Unders; 5 Double Unders; 10 Single Unders; 5 Single Unders

Long Monostructural (Volume=3)

1. Run 5k
2. Bike 40 minutes for distance
   1. Either on road bike or exercise bike
3. Row 10k; Row 7k; Row 5k

Medium Monostructural (Volume=2)

1. Run 2 miles
2. Bike 18 minutes for distance
   1. Either on road bike or exercise bike
3. Row 2k

Short Monostructural (Volume=1)

1. 6x400m Run; Rest 1:30 between intervals
2. Bike 8 minutes for distance 3.45 miles on airdyne
   1. Either on road bike or exercise bike
3. Row 1k

All workouts equal volume of 1

Pull Conditioning

1)4 Rounds

50% Max Pull-ups; Kips+Ring Rows

Rest :45

2) 3 Rounds

70% Max Chest-to-bar Pull-ups; Pull-ups; Kips+Ring Rows

Rest 1:30

3) 5 Rounds

35% Max Toes-to-bars; Knee Raises

Rest :30

Push Conditioning

1)Max Handstand Push-ups; Handstand Hold+Push-ups

2) 5 Rounds

35% Max Strict Handstand Push-ups; Handstand Push-ups; Handstand Hold+Push-ups

Rest :45

3) 3 Rounds

70% Max Push-ups; Kneeling Push-ups

Rest 1:30

Other Conditioning

1)4 Rounds

50% Max Muscle-ups; Jumping Muscle-ups; Kips+Challenging Ring Rows

Rest :45

2) 5 Rounds

2 Rope Climbs; Rope Climb from Laying to Standing

Rest :30

3) Max Handstand Walk; Max handstand steps against wall; Max handstand steps w/ feet on box; Max handstand steps from downward dog

All workouts equal volume of 1

Oly Conditioning

1)4 Rounds

10 Power Snatches @ 50% 1 RM

Rest :45

2) 3 Rounds

15 Clean and Jerks @ 40% 1 RM

Rest 1:30

3) 5 Rounds

5 Squat Snatches @ 60% 1 RM

Rest 1:00

Squat Conditioning

1)4 Rounds

10 Front Squats @ 50% 1 RM

Rest :45

2) 3 Rounds

15 Overhead Squats @ 40% 1 RM

Rest 1:30

3) 5 Rounds

5 Back Squats* @ 60% 1 RM

Rest 1:00

*Bar begins from the ground

Other Conditioning

1)4 Rounds

10 Thrusters @ 50% 1 RM

1:00 Rest

2) 4 rounds

50% Max Kettlebell Swings (53/35; 35/18)

1:00 Rest

3) 5 Rounds

5 Shoulder to Overhead @ 70% 1 RM

1:00 Rest

All workouts equal volume of 1

Snatch

1) 7×1 Snatch

Start @ 80% and work up

2) 6×2 Hang Snatch

Start @ 65% and work up

3) 8×1 Snatch Balance

Start @ 70% and work up

Clean and Jerk

1) 7×1 Clean and Jerk

Start @ 80% and work up

2) 6×2 Hang Power Clean

Start @ 65% and work up

3) 7×1 Hang Clean and Jerk

Start @ 75% and work up

Back Squat

1)5×3 Back Squat

Start @ 75% and work up

2) 5×5 Back Squat

Start @ 65% and work up

Front Squat

1)7×1 Front Squat

Start @ 80% and work up

2) 6×3 Front Squat

Start @ 75% and work up

Overhead Squat

1)5×4 Overhead Squats

Start @ 70% and work up

2) Go for a 1 rep max

Strict Press

1)6×2 Strict Press

Start @ 80% and work up

2) 5×5 Strict Press

Start @ 70% and work up

Bench Press

1)6×4 Bench Press

Start @ 70% and work up

2) 5×3 Bench Press

Start @ 75% and work up

Shoulder to Overhead

1)1 RM Push Press

2) 5×4 Push Jerk

Start @ 70% and work up

Deadlift

1)5×5 Deadlift

Start @ 65% and work up

2) 6×3 Deadlift

Start @ 70% and work up

Strict Pull-ups

1) 7×1 Strict Pull-up for max height

Without kipping, pull as high as possible.  If able to bar muscle-up, add weight.

2) 5×3 Strict Chest-to-bar Pull-ups

Add weight as necessary, and scale to strict pull-ups as necessary