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CrossFit Programming | Week of October 2nd, 2017 | Rise Athletics

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It’s MAX WEEK! Prepare yourself for a fun time building up to heavy singles. This also marks the last week of this cycle which means that starting next week, Rise Athletics will be following Train FTW Affiliate Programming. We are so excited about the switch and can’t wait to see how it goes. If you have any programming questions, please email us at info@riseathletics.fit.

Monday 

20 min to establish a 1RM BS or FS

 

B.

4 min rowing/AD/shuttle runs

Rest 1 min

3 min AMRAP of lunges

Rest 1 min

2 min AMRAP of box jumps overs/step overs

Rest 1 min

1 min AMRAP of abmat sit-ups

 

Tuesday 

A..

E90S for 12:00:

Push Press

5-4-3-2-1-1-1-1

*Building to a heavy single

 

B.

Open workout 16.5

21-18-15-12-9-6-3

Thrusters 95/65

Burpees over the bar

 

**20 minute timecap.. For those of you who were here, you probably remember how gnarly this workout is. Remember that this is MAX WEEK and we are programming this for conditioning and fun! PLEASE pick a weight you can move efficiently (be able to do at least the first two sets unbroken) and note the timecap.

Wednesday 

15 min to build to a heavy snatch

15 min to build to a heavy clean and jerk

 

Thursday 

“Field Day”

 

0-6:00

ME 400m run/500m row

 

6-12:00

1RM Box Jump

 

12-18:00

ME plank hold 

 

18-24:00

3 attempts for a ME unbroken set of DU or singles

 

24-30:00

2:00 ME Bench Press @ BW/.75 BW/.5 BW

 

Friday 

A.

20 min to establish a 1RM DL

 

B.

With a partner, alternating complete rounds. 10 RFT (5 each):

3 deadlift @ 50% 1rm

5 C2B pull-ups

10 cal row/10 cal AD/100m sprint

 

Saturday 

A.

With a partner:

25 minute AMRAP:

500m row/1.5 mile AD

16 HSPU/Box HSPU/KB Strict Press

16 Box Jumps

 

Alternating each movement. I.E partner 1 will row, partner 2 will HSPU, partner 1 will box jump, partner 2 will row, partner 1 will HSPU, etc.  

 

Sunday 

A.

35 min AMRAP with a partner, alternating completed rounds:

30 calorie row row/AD

 

CrossFit Programming | Week of September 25th, 2017 | Rise Athletics

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It’s deload week! Hooray!

Monday 

A.

E2M for 10:

3 DL @ up to 75%

 

B.

For time, AFAP:

400m weighted carry

50 air squats holding object from weighted carry

50 Russian KBS

50 T2B/K2E/sit-ups

400m

weighted carry

 

Tuesday 

A.

HSPU Clinic!

*HSPU development, attempt to get your first HSPU OR work on technique….

In conga lines:

10 total perfect kick-ups

10 total perfect eccentrics into tripod with knee drops for kip

Then….

5:00 to get your first strict HSPU/Kipping HSPU/ME HSPUs

 

B.

Row 400m

21 push-ups

21 supinated grip BB row from rig

Row 400m

15 push-ups

15 supinated grip BB rows from rig

Row 400m

9 push-ups

9 supinated grip BB rows from rig

 

Wednesday 

A.

Every 30s, for 8 minutes:

1 snatch, working up to a heavy single for the day

 

With a partner, for time:

 

150

Thrusters (75 each)

 

*Every 5 minutes, both partners perform 5 burpees. Only 1 partner should be thrustering at a time

**Weight should be no more than 33% of your 1RM CnJ

 

Thursday 

Warm-up

3 rounds:

10 “perfect” kip swings

10 scap pull-ups

 

A.

10 min to get a pull-up OR muscle-up related PR! Pick one and stick with it. Max of 3 attempts.

 

Options:

Get your first MU

Strict MU

Weighted Strict MU

ME Set of MU

1RM weighted pull-up

ME set of unbroken pull-ups (strict, kipping or butterfly)

ME isometric hold with chin above bar

Get your first pull-up! (Strict, weighted, kipping or butterfly)

 

7 minute AMRAP:

2 pull-ups

15 double unders

4 pull-ups

15 double unders

6 pull-ups

15 double unders

8..10…12… etc with 15 DU/30 singles between sets

 

Rest 3 minutes

 

For time:

2 pull-ups

15 DU

4 pull-ups

15 DU

6 pull-ups

15 DU

8 pull-ups

15 DU

10 pull-ups

15 DU

*7 minute cap

 

Friday 

A.

E2M for 10 minutes:

3 HBBS @ up to 75%

 

B.

EMOTM

for 20 minutes:

min 1: 10 front rack barbell lunges

Min 2: 12 abmat sit ups

Min 3: 12 KB swings

Min 4: 10 legs lifts over parallettes

 

Saturday 

A.

With a partner:

 

60 Power CnJ

Partner holds BB in front rack

 

120 wall balls

Partner sits in the bottom holding their wall balls

 

60 burpees Partner holds plank

 

*Work must be split evenly between partners, but partners can work in any rep scheme that they’d like

 

Sunday 

A.

 

8 rounds:

500m row/400m run/1200m AD  

 

Rest 2 minutes between rounds

CrossFit Programming | Week of September 18th, 2017 | Rise Athletics

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Monday 

A.

E3M for 15:

3 DL @ 87.5% +

*Quality of movement prioritized over load but beat last week’s weight.

 

B.

5 RFT:

12 Deadlift 155/105

9 Hang clean

6 Front Squats

*Barbell should be about 50% of 1RM CnJ. You MUST be able to cycle your weight with quality technique!

Tuesday 

A.

E2M for 10:

3 wiggly bench press AHAP

*All must be heavy but can build. No misses allowed.

 

B.

 

With a partner:

 

16 minute AMRAP:

40 Cal Row

40 S2O

40 Burpees

30 Cal Row

30 S2O

20 Burpees

20 Cal Row

20 S2O

20 Burpees

 

Work must be split evenly, but partners can complete reps in any increments that they’d like. While one partner works, the other partner will pinch grip plates for round of 40, waiter hold a plate for rounds of 30, and perform a plate away hold for the round of 20s

Wednesday 

A.

E2M for 10

Hi-hang clean + hang clean + clean

*Load based on feel. Looking for high level of quality in technique and efficiency. Load is secondary.

 

B.

“Karen”

150 wall balls

 

*10 minute TC*

 

GLUTE ACTIVATION!

3 rounds

20 1-legged glute bridges (10 each leg)

20 banded side steps (10 each way)

20 hip extensions (on hands and knees, 10 each leg)

 

Thursday 

A.

E2M for 10:

Strict Pull-ups

(10-9-8-7-6)

*If necessary, may modify to partner assisted pull-ups, weighted lat pulldowns or banded pulldowns.

 

EMOTM for 21 minutes:

 

Min 1- 25 double unders/50 singles

Min 2- 10 SDLHP 95/65

Min 3- 5 Bar MU/5 Bar MU progression/ 12 Jumping C2B

 

*This should really keep your heart rate up, but you

NEED to be able to finish each exercise with 15-30s left in the minute. Modify accordingly.

 

Friday 

A.

E3M for 15:

3 back squat @ 87.5+% +

3 jumps increasing in height

 

(Coach sets up 3 heights: beginner with plates, intermediate with low boxes, advanced with high boxes)

 

B.

1000m row/2 mile AB

100 lunges

 

Saturday 

A.

With a partner. One partner works while the other partner rows/AD 15 cals. 20 min to work….

 

“Fran”

21-15-9

Thrusters 95/65

Pull-ups

 

Then…

“Annie”

50-40-30-20-10

DU

Abmat sit-ups

*Double amount if doing single-unders.

 

Then…

AMRAP in remaining time:

5 box jump

10 KBS

 

*Partner 2 must complete 15/10 cals before alternating off and into the other work

 

Sunday

A.

30 rounds:

Rowing or AD

30s sprint, 30s rest (still moving but at a very, very slow pace)

CrossFit Programming | Week of September 11th, 2017 | Rise Athletics

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Monday 

A.

Every 2:30 for 10:30

3 DL

 

B.

9 RFT

11 KB swings

11 Wallballs

 

Tuesday 

A.

E2M for 10:

6, 1 arm DB/KB strict press per arm

*AHAP

*All must be heavy but can build. No misses allowed.

 

B.

21-15-9

Burpees

Supinated Grip BB Row

DU

 

Wednesday 

A.

E90S for 9:00:

Hi-hang snatch + hang snatch +snatch

*For quality and technique not load. Load based on feel. NO misses!

 

B.

14 minute AMRAP:

10 weighted step ups (using wall ball)

15 cal Row or AD/200m run

20 thrusters 75/55

 

Thursday 

A.

E90S for 7:30::

Strict Chin-ups

(9-9-8-7-6)

*If necessary, may modify to partner assisted pull-ups, weighted lat pulldowns or banded pulldowns.

 

21 Pullups

21 KB High Pull

3 Rds:

100m Left Hand KB OH Carry, Right Hand Farmer Carry

100m Right Hand KB OH Carry, Left Hand Farmer Carry

 

Then…

15 Pullups

15 KB High Pull

2 rds:

50m side shuffle right (Left Hand KB OH Carry, Right Hand Farmer Carry)

50m side shuffle right (Left Hand KB OH Carry, Right Hand Farmer Carry)

 

Then….

9 Pullups

9 KB High Pull

100m Backwards (Left Hand KB OH Carry, Right Hand Farmer Carry)

100m Backwards (Right Hand KB OH Carry, Left Hand Farmer Carry)

 

Friday 

A.

E2:30M for 12:30:

3 back squat @ 85-87.5% +

3 jumps increasing in height

 

(Coach sets up 3 heights: beginner with plates, intermediate with low boxes, advanced with high boxes)

 

B.

3rds:

4:00 team sled push in 30’ increments

1:00 rest

*3 stations set up. 2 box push stations and 1 sled push outside. Each team must get on the outdoor sled at least 1 round.

 

Saturday 

A.

With a partner

 

3 rounds:

2 minutes ME burpee

2 min ME power cleans

2 min ME lunges

2 min ME thrusters

2 min ME T2B

2 min rest

 

Partner 1 works for 1 minute, and then partner 2 works for 1 minute. While your partner is working you must be doing the following:

 

Burpees- hold a plank

Power snatches- hold bar overhead

Lunges- wall sit

Thrusters- hold bar in front rack position

T2B- hang from rig

 

Sunday 

A.

With a partner:

300 cal row/AD/3 mile run

 

Work must be split evenly

CrossFit Programming | Week of September 4th, 2017 | Rise Athletics

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Monday

30 minute AMRAP

In teams of 4:

5 DL

10 cals

5 burpees

*Teams line up “relay” style. One partner goes through the line of movements (DL, cal, burpees) and then runs back to tag the next person in line in.

Min 1-9: Partner next in line and partner after them holds a plank (one person resting, one person going through the 5, 10, 5, two people planking)

Min 10-19: Partner next in line and partner after them perform a farmer’s hold

Min 20-29: Partner next in line and partner after them sits in the bottom of a squat

Tuesday 

A.
E2M for 10:
3 wiggly bench press at heavy but comfortable weight
*No misses allowed.

B.
5 RFT, CAP 18
10 push up
15 Ring Row
25 DU
50’ Plate Away Carry

Wednesday 

A.
E90S for 9:00
Hi-hang clean+ hang clean + clean
*Load based on feel. Looking for high level of quality in technique and efficiency. Load is secondary.

B.
Kinda Like Fight Gone Bad…
3 Rds:
1:00 ME AD/Row
1:00 ME Lunges
1:00 Box Jumps
1:00 Air Squats
1:00 REST

Thursday 

A.
E90S for 7:30::
Strict Pull-ups
(9-8-8-7-6)
*If necessary, may modify to partner assisted pull-ups, weighted lat pulldowns or banded pulldowns

B.
With a partner, alternating completed rounds. Choose a weight and modificaton option where you can stay unbroken.

2 rounds each
14 C2B/Jumping C2B
14 S2O 95/65
*P2 Holds Plate OH

2 rounds each
12 C2B/Jumping C2B
12 S2O 95/65
*P2 Pinch Grip

2 rounds each:
10 C2B/Jumping C2B
10 S2O 95/65
*P2 Plank

Friday 

A.
E2:30 for 12:30:
3 back squat @ 82.5-85% +
3 jumps increasing in height. *ALL jumps need to be “no worries” heights.
(Coach sets up 3 heights: beginner with plates, intermediate with low boxes, advanced with high boxes)

B.
3 Rds:
4:00 work followed by 1:00 rest.
35 Cal Row/AD
ME Over and Unders
*Use bands across j-cups OR pin a PVC on top of box using 2 KBs. If can’t do over-under then must do burpees.

Saturday 

A.
Kipping Clinic
Teach scap pull-ups
3×5 “perfect”
Teach kip swing
3×10 “perfect”

Hang PS Clinic
10 snatch pulls
10 hi hang power snatch
10 Hang power snatch

B.
With a partner, alternating complete rounds. CAP 22.

10-9-8-7-6-5-4-3-2-1

T2B
Hang power snatch (95/65)
Run 100m

Sunday 

A.

30 Run/Row/AD

B.

Lots o’ mobility

CrossFit Programming | Week of August 28th, 2017 | Rise Athletics

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Monday 

A.

E2M for 10

3 DL @ 80%

 

B.

AMRAP 18:

With a partner, alternating complete sets

24 wallballs

24 sit ups

24 russian KB swings

*try for unbroken on every set!!*

 

Tuesday 

A.

E2M for 10:

10 alternating DB strict press

 

*AHAP

*All must be heavy but can build. No misses allowed.

 

40 DU

40 Ring Push-ups

30 DU

30 S2O 95/65#

20 DU

20 Burpees

 

*Barbell must be very light. Ideally 33% ish.

 

Wednesday 

A.

E90S for 9:00:

Hi-hang snatch + hang snatch + snatch

*Load based on feel. Looking for high level of quality in technique and efficiency. Load is secondary.

 

For time:

30 Bear complex 95/65*

 

The barbell must be LIGHT. Approximately 30-40% of CnJ.

 

Every time you set the bar down, complete 1 round of:

8 lateral lunge

8 T2B

 

Thursday 

A.

E90S for 7:30:

Strict Chin-Ups

(9-8-7-7-6)

*If necessary, may modify to partner assisted pull-ups, weighted lat pulldowns or banded pulldowns.

 

B.

For time:

21-15-9

Pull-ups

Ring rows

Cal row/AD

 

**Modify if necessary to keep constant movement. No struggle-bussing here in terms of ability or strength level necessary to complete the movements. Full ROM, high quality priority.

 

Friday 

A.

E2M for 10:

3 back squat @ 80% +

3 jumps increasing in height

 

B.

E5M for 15, for total calories or time:

600m Run

 

*Modify run if necessary to a very difficult sub 3:00 run. Avoid rowing if possible!

 

Saturday 

A.

In teams of 3, only 1 athlete working at a time. CAP 20:

 

7 T2B+ 7 HSPU (each)

100 OHS 95/65# (total)

9 T2B + 9 HSPU (each)

60 Power CnJ 115/75# (total)

11 T2B + 11 HSPU

30 DL 255/175# (total)

13 T2B + 13 HSPU

 

*May modify HSPU to standing KB strict press.

ALL movements should be very light and easy. About 30% on OHS, 40% on Power CnJ, 50% tops of DL.

 

Sunday

A.

5K row/7.5k AD/4K run

 

CrossFit Programming | Week of August 21st, 2017 | Rise Athletics

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Monday

A.

15:00 to establish new 1RM Back Squat

 

*Record PR on daily PR board and monthly PR board

 

B.

EMOTM 15

M1: 10 (Weighted Front Rack Goblet) Lunge

M2: 12 Sit-ups

M3: 14 Wall Balls

*Goal of 30s of work per interval with a maximum of 45s allotted. Must modify if going over 45s per interval. Unweight lunge or modify to air squats on wall balls if necessary.

Tuesday

Warm-up:

Junkyard Dog

Then, with PVC/empty barbell…

10 high hang power snatch

10 high hang snatch

10 hang power snatch

10 hang snatch

10 power snatch

10 snatch

 

A.

0-10:00

Establish new 1RM Snatch

 

10:00-20:00 Mandatory Rest Class will practice clean technique as a group by doing:

10 clean pull

10 clean high pull

10 power clean

10 clean

10  jerk (optional and only necessary if attempting CnJ)

 

Remaining time to practice on own but no weighted attempts allowed during this time.

 

B.

20-30:00

Establish new 1RM Clean or CnJ

 

*Record PRs on daily PR board and monthly PR board

Wednesday

Warm-up:

3 rounds

10 pass throughs

10 total pass arounds

10 “perfect” kip swings

10 scap pull-ups (go from relaxed hang to active hang, that’s all)

 

A.

Pull-up Clinic

Strict pull-up review

Kipping pull-up review

Butterfly pull-up review

 

10 minutes to establish a 1RM pull-up OR ME set of pull-ups (lightest band, highest weighted pull up, ME set of pull-ups, longest chin-up or pull-up hold)

 

*Record PRs on daily PR board and monthly PR board

 

B.

For time, CAP 15:

10 Mu/Pull-ups + Dips

15 burpees

20 Cal Row

25 Push-ups

20 Cal Row

15 Burpees

10 MU/Pull-ups + Dips

Thursday

Warm-up:

Banded shoulder prehab

Banded Shoulder mob

 

A.

15:00 to establish 1RM Bench Press, Strict Press or Push Press

*Must pick one and stick with it

 

*Record PR on daily PR board and monthly PR board

 

AMRAP 12:

100m OH Plate carry

1 rope climb

3 HSPU

5 Pull-ups

Friday

Warm-up:

2 rounds

Row 250

30s anterior KB hold

30s right hand heavy KB hold

30s left hand heavy KB hold

30s plank

 

A.

15:00 to establish 1RM DL

 

*Record PR on daily PR board and monthly PR board

 

B.

For time, CAP 15:

Run 400 backwards

40-30-20-10

Russian KBS

(No arms whatsoever)

Hollow rocks/dead bug rocks (May modify to plank. Double the reps to find time for plank hold.)

Run 400

*Everyone runs but may modify distance to get desired stimulus. Aiming for 4:00 or under 800s.

Saturday

Warm-up:

Something FUN!

 

A.

Alternating with a partner. One rows/ADs for max cal while other works then alternate and that completes 1 of 5 rounds. Each chunk will take 5:15 followed by :45 rest for a total of 24 minutes.

 

1:00 per station

0-8:00

4 complete rounds each

P1: AD/Row

P2: Pull-ups

 

6-12:00

4 rounds each

P1: 45s AD/Row

P2: Air Squats

 

12-18:00

4 rounds each

P1: 45s AD/Row

P2: Push-ups

 

18-24

4 rounds each

P1: 45s AD/Row

P2: Abmat Situps

Sunday

In pairs, rotate through each station. Only 1 partner works at a time in conga line style.:

 

2 rds:

4:00

50m Double KB Front Racked Walk

4:00

Alternating Tire Flips

4:00

50m Sled Push

Rest 3:00

CrossFit Programming | Week of August 14th, 2017 | Rise Athletics

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DELOAD WEEK!

Monday 

A.
“Triple G Chipper” from the 2017 Reebok CrossFit Games

100 pull-ups/ring rows/jumping pull ups
80 sit-ups
60 pistols OR lunges
40 cal
20 DB push presses (10 each arm)

*25 minute time cap*

B.
Mobility

 

Tuesday 

A.

E2M for 10
3 BEAUTIFUL Snatch @ 50-60%
*MUST be light and easy. No misses.

B.
10 RFT:
10 Cal Row/AD/50m shuttle down and back
10 Box Jumps
*Must be “no worries” box jumps. Goal is constant movement at a high heart rate with no fear of missing a jump.

Wednesday 

Warm-up:
2 rounds
30s HS hold/plank hold on hands
10 pass throughs
10 pass arounds
10 kip swings
10 scap pull-ups

A.
Pull-up Clinic
Strict pull-up review
Kipping pull-up review
Butterfly pull-up review

10 minutes to establish a 1RM pull-up OR ME set of pull-ups (lightest band, highest weighted pull up, ME set of kipping pull-ups, longest chin-up or pull-up hold)

B.
3 RFT
5 thrusters 95/65
20 DU
5 burpees
20 KB swings

Thursday 

A.E2M for 10:
5 Push Jerk @ 60% of S2O
*MUST be light and easy

B.

Alternating runs with a partner:
20 minute AMRAP
200m Run

Friday 

E2M for 10
5 DL @ 60% ish
*MUST be light and easy

B.
For time, CAP 15:
27-21-15-9
Wall Balls 20/14#
Power Clean 95/65#
*Power cleans can not be more than 30% of max CnJ. Wall balls must also be very light and easy so pick load appropriately.

Saturday 

A.
With a partner with one person always on a rower or bike. Switch every 15/10 cal. While one partner does cals, the other one works on the following. Pick up wherever your partner left off.

AMRAP 25 minutes:

20 overhead squats @45/30LBS
15 T2B
10 Burpees
5 HSPU

 

Sunday 

A.
For time:
800m Run
10 Turkish Get-Up (total)
20 Pull-ups
30 Push-ups
40 Double Unders
50 Jump Squats
40 Double Unders
30 Push-ups
20 Pull-ups
10 Turkish Get-ups
800m Run

CrossFit Programming | Week of August 7th, 2017 | CrossFit 248

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Monday 

A.
E3M for 15
5 Back Squat @ 85%
3 Tall box jumps (modify to vertical jumps if can’t get onto box)
*Share boxes to minimize set-up time

B.
For time:
18-15-12
Cal Row/AD
DL 135/95
Wall balls
T2B

Tuesday 

A.
E2:30M for 12:30
3 CnJ @ 80-85%

B.
E5M for 20
800m Run OR 1000/800m Row OR 50/40 cal AD

Wednesday 

A.
E2:30M for 7:30 (5 sets):
10 (Weighted) Pullups

Modification options: partner spots by feet, heavy banded lat pulldowns or weighted lat pulldowns using pull straps

B.
Work split evenly with a partner. Can only work while P2 in their holding position”. Break anyhow:
100 DU
*P2 sits in bottom of squat while P1 works
150 push-ups (total) for time
*P2 holds plank
100 ring row
*P2 static hang on rig

Thursday

A.
E2:30 for 12:30
5 BP
*Straight weight, not building. AHAP without any misses and full ROM.

B.
For time:
30 Strict HSPU/Standing KB Strict Press
10 Burpees
50 DU/100 Singles
20 SHSPU
20 Burpees
50 DU/100 singles
10 SHSPU
30 Burpees

Friday 

Warm-up:
EMOTM 6, alternating movements with a partner:
M1: anterior hold
M2: plank

A.
E3M for 15
5 Deadlift at 87.5%

B.
AMRAP 15:
4 lunges
4 sit ups
4 front squats 95/65
6,6,6… 8,8,8…

Saturday 

A.
With a partner, one working at a time, alternating every rep for max reps.

2 rounds:
3:00 Burpee Ball Toss 20’
3:00 Sled Push 40’ or 1 length of turf
3:00 Pinch Grip Carry 50’ (25’ down and back)
3:00 OH Double KB Walk 50’ (25’ down and back)

Sunday 

A.
0-16:00
4 RFT:
500m Row/400m Run
10 S2O 185/135#
*Load should be moderately heavy. 50-60% ish. Hard to complete all 10 reps UB but do-able.

B.
16-28:00
“Helen”
3 RFT:
400m run
21 KBS 53/35#
12 pullups

CrossFit Programming | Week of July 31st, 2017 | CrossFit 248

By: 0

Monday

E2M for 10

5 Back Squat @ 82.5-85%

3 Tall box jumps (modify to vertical jumps if can’t get onto box)

*Share boxes to minimize set-up time

B.

Inspired by 16.4

AMRAP 15:

76 Wall Balls

56 Cal Row/800m run/4:30 AD

36 (Weighted) Walking Lunges

 

Tuesday

A.

E2M for 10

3 snatch @ 75-80%

 

B.

E3M for 18:

400m Run

*Looking for a hard 1-2:00 maximum of work time. Modify distance accordingly.*

 

Wednesday

Warm-up:

2 rounds

30s HS hold/plank hold on hands

10 pass throughs

10 pass arounds

10 kip swings

10 scap pull-ups

 

A.

E2M for 8

8 (Weighted) Pullups

Modification options: partner spots by feet, heavy banded lat pulldowns or weighted lat pulldowns using pull straps.

 

B.

25 Push-ups

50 DU/100 Singles

then…

5 RFT:

12 Hang Clean 135/95#

9 S20

then…

50 DU/100 Singles

25 push-ups

*If push-ups are not very easy for you, please modu to move through the first set unbroken! Load on BB should be manageable but difficult to finish all 5 rounds unbroken. Quality over load as always.

 

Thursday

Warm-up:

Bulletproof shoulders

Banded Shoulder Mob

 

A.

E2M for 10

5 Split/Push Jerks

*Straight weight. Must be heavier than 2 weeks ago.

 

Kipping Clinic

Get a pull-up/muscle-up!

 

B.

For time, CAP 15:

10-9-8-7….1

Pull-up + Dip

Burpees

*If modified to pullups and dips, do 10 pullups then 10 dips, etc

 

Or

5-5-4-4-3-3-2-2-1-1

Bar MU

10-9-8-7-6-5-4-3-2-1

Burpees

 

Friday

A.

E2:30M for 12:30

5 Deadlift at 82.5%

*Pull double overhand on last rep of last set and hold as long as physically possible

 

B.

3 RFT, CAP 24:

400m anterior weighted walk (max 25% of DL weight)

30 Sit-ups

20 Box Step-ups

 

Saturday

With a partner, divide work evenly and only one works at a time.

0-10:00
“Randy” ish
80 power snatch 75/55#

*Should be extremely light and very fast with huge unbroken sets.


10-24:00
3 RFT:
30 abmat situps
20 front squats 135/95#
10 rope climbs

*Front squats taken from floor and should be tough but unbroken. Rope climbs may be scaled to prone climbs or KB climbs.

24-36:00
3 rounds
40 cal row
20 S2O 95/65

*S2O need to be extremely light and easy. Approximately 33% of max or empty bb if necessary.

 

Sunday

AMRAP 20

100m Double KB OH Carry

100m Farmer’s Carry

100m Sandbag/punching bag carry

100m backwards run

 

Plank contest

2:00 REST

Superman contest

*Everybody starts said movement at same time and sees who can hold the longest