I hope everybody had a great New Years. This week will be a testing week, and we will use these tests again in two months. DO NOT modify any of these tests, we need to keep these constant for the next testing period to see the progress.
Monday 03JAN2011
Fran
21-15-9
95# Thrusters
Pullups
Tuesday 04JAN2011
3 rounds for time
10 135# OHS
50 Double Unders
rest 10 min
1k Row (100%)
Wednesday 05JAN2011
In 15 Min work up to find your 1 RM Squat Clean
Rest 10 Min
AMRAP in 5 Minutes
Double Unders
Friday 07JAN2011
Amanda
12-9-6
135# Squat Snatch
Muscle Ups
rest 10 min
100 GHD Situps for time
rest 10 min
In 15 minutes work up to find your 1RM Thruster
Saturday 08JAN2011
Its a surprise and it will not be known until the morning of.
Monday, January 3, 2011
Monday, December 27, 2010
Week of 27DEC2010
This is a TRUE deload week!!!! I need you to all fully recover and be ready for a tough testing week starting next Monday. Next week will be brutal and taxing, so I need you all to take this week seriously and do not exceed what is listed here.
Monday 27DEC2010
A. Deadlift; 5 reps; 5 sets; rest 2 min @50%
B. 5 rounds @70%
20 Air Squats
50 Double Unders
Tuesday 28DEC2010
A. Press; 5 reps; 5 sets; rest 2 min @50%
B. 5 rounds @70%
10 Ring Dips
10 Pullups
10 Burpees
Wednesday 29DEC2010
A. 10 Min Squat Clean Skill Work
B. 10 Min L-Sit Practice with bands
C. 10 Min Double Under Practice
D. 10 Min Mobility work on hip flexors and low back
Friday 31DEC2010
A. Back Squat; 5 reps; 5 sets; rest 2 min @50%
B. 5 rounds @ 70%
5 HSPU
10 Box Jumps
20 Air Squats
Saturday 01JAN2011
A. 10 Min Squat Snatch Skill Work
B. 10 Min Jerk Skill Work
C. 10 Min Handstand Hold Practice on Paralettes
D. 10 Min Mobility Work on Thoradic Spine and Shoulders
Monday 27DEC2010
A. Deadlift; 5 reps; 5 sets; rest 2 min @50%
B. 5 rounds @70%
20 Air Squats
50 Double Unders
Tuesday 28DEC2010
A. Press; 5 reps; 5 sets; rest 2 min @50%
B. 5 rounds @70%
10 Ring Dips
10 Pullups
10 Burpees
Wednesday 29DEC2010
A. 10 Min Squat Clean Skill Work
B. 10 Min L-Sit Practice with bands
C. 10 Min Double Under Practice
D. 10 Min Mobility work on hip flexors and low back
Friday 31DEC2010
A. Back Squat; 5 reps; 5 sets; rest 2 min @50%
B. 5 rounds @ 70%
5 HSPU
10 Box Jumps
20 Air Squats
Saturday 01JAN2011
A. 10 Min Squat Snatch Skill Work
B. 10 Min Jerk Skill Work
C. 10 Min Handstand Hold Practice on Paralettes
D. 10 Min Mobility Work on Thoradic Spine and Shoulders
Sunday, December 19, 2010
Week of 20DEC2010
Monday 20DEC2010:
A. Deadlift; 3 reps; 3 sets; rest 1-2 min
B. Snatch Grip Deadlift;3 reps; 3 sets; rest 1-2 min
C. Rack Deadlifts;3 reps; 3 sets; rest 1-2 min
Rest 5 Min
10 rounds
15 sec 135# Power Clean
45 sec rest
15 sec 95# Power Snatch
45 sec rest
Tuesday 21DEC2010:
A. Press:3 reps; 3 sets; rest 1-2 min
B. Push Press:3 reps; 3 sets; rest 1-2 min
C. Push Jerk:3 reps; 3 sets; rest 1-2 min
Rest 5 min
6 rounds
2 Heavy OHS
5 Burpees (Max Vertical Jump)
rest 1-2 min between rounds
Wednesday 22DEC2010:
A. Squat Clean; 1 rep; 7 sets; rest 1 min @70%
B. Hang Power Clean: 1 rep: 7 sets; rest 1 min @70%
C. 20 Unbroken GHD Situps; 4 sets; rest 1 min
D. GHD Back Extensions; 12-15 reps; 3 sets; rest 1 min
E. 5sec L-Sit Holds; 10 sets; rest 25 sec
Friday 24DEC2010
A. Back Squat; 3 reps; 3 sets; rest 1-2 min
B. Front Squat; 3 reps; 3 sets; rest 1-2 min
C. OHS; 3 reps; 3 sets; rest 1-2 min
rest 5 min
AMRAP in 8 min
5 Weighted Pullups @40% BW
5 Ring Dips @40%
A. Deadlift; 3 reps; 3 sets; rest 1-2 min
B. Snatch Grip Deadlift;3 reps; 3 sets; rest 1-2 min
C. Rack Deadlifts;3 reps; 3 sets; rest 1-2 min
Rest 5 Min
10 rounds
15 sec 135# Power Clean
45 sec rest
15 sec 95# Power Snatch
45 sec rest
Tuesday 21DEC2010:
A. Press:3 reps; 3 sets; rest 1-2 min
B. Push Press:3 reps; 3 sets; rest 1-2 min
C. Push Jerk:3 reps; 3 sets; rest 1-2 min
Rest 5 min
6 rounds
2 Heavy OHS
5 Burpees (Max Vertical Jump)
rest 1-2 min between rounds
Wednesday 22DEC2010:
A. Squat Clean; 1 rep; 7 sets; rest 1 min @70%
B. Hang Power Clean: 1 rep: 7 sets; rest 1 min @70%
C. 20 Unbroken GHD Situps; 4 sets; rest 1 min
D. GHD Back Extensions; 12-15 reps; 3 sets; rest 1 min
E. 5sec L-Sit Holds; 10 sets; rest 25 sec
Friday 24DEC2010
A. Back Squat; 3 reps; 3 sets; rest 1-2 min
B. Front Squat; 3 reps; 3 sets; rest 1-2 min
C. OHS; 3 reps; 3 sets; rest 1-2 min
rest 5 min
AMRAP in 8 min
5 Weighted Pullups @40% BW
5 Ring Dips @40%
Monday, December 13, 2010
Week of 13DEC2010
Monday
A. Rack Deadlifts; 3 reps; 6 sets; rest 2 min
B. Romanian Deadlifts; 5 reps; 3 sets; rest 2 min (not stiff legged deadlift)
Rest 5 min
10 rounds
20 sec Erg (95-100%)
1:40 Min Rest
Tuesday
A. Push Jerk; 3 reps; 6 sets; rest 2 min
B. Weighted Pullups; 5 reps; 3 sets; rest 2 min
rest 5 min
10 rounds
2 Hang Squat Snatch
5 OHS
Rest 2 min between rounds
Wednesday
A. Hang Power Clean; 1 rep; 10 sets; rest 1 min
B. 5 Unbroken Muscle Ups; 5 sets; rest 1 min
C. 50 Unbroken Double Unders; 4 sets; rest 1 min
D. 5 Unbroken HSPU; 5 sets; rest 1 min
E. L-Sit Hold w/ bands; 20s On, 1:40 off; 6 rounds
15-20 Min Mobility work on IT band, quads, and hamstrings
Friday
A. OHS; 3 rests; 6 sets; rest 2 min
B. Weighed Ring Dips; 5 reps; 3 sets; rest 2 min
C. Bulgarian DB Split Squats; 4-6 reps; 4 sets; rest 2 min
D. Weighed Pullups; 5 reps; 3 sets; rest 2 min
Saturday
A. Hang Power Snatch; 1 rep; 7 sets; rest 1 min
rest 5 min
8 rounds
2 Heavy Snatch Pulls
4 Burpees (jump as high as possible)
50m Sprint or 75m Erg
Rest 1-2 min between rounds
A. Rack Deadlifts; 3 reps; 6 sets; rest 2 min
B. Romanian Deadlifts; 5 reps; 3 sets; rest 2 min (not stiff legged deadlift)
Rest 5 min
10 rounds
20 sec Erg (95-100%)
1:40 Min Rest
Tuesday
A. Push Jerk; 3 reps; 6 sets; rest 2 min
B. Weighted Pullups; 5 reps; 3 sets; rest 2 min
rest 5 min
10 rounds
2 Hang Squat Snatch
5 OHS
Rest 2 min between rounds
Wednesday
A. Hang Power Clean; 1 rep; 10 sets; rest 1 min
B. 5 Unbroken Muscle Ups; 5 sets; rest 1 min
C. 50 Unbroken Double Unders; 4 sets; rest 1 min
D. 5 Unbroken HSPU; 5 sets; rest 1 min
E. L-Sit Hold w/ bands; 20s On, 1:40 off; 6 rounds
15-20 Min Mobility work on IT band, quads, and hamstrings
Friday
A. OHS; 3 rests; 6 sets; rest 2 min
B. Weighed Ring Dips; 5 reps; 3 sets; rest 2 min
C. Bulgarian DB Split Squats; 4-6 reps; 4 sets; rest 2 min
D. Weighed Pullups; 5 reps; 3 sets; rest 2 min
Saturday
A. Hang Power Snatch; 1 rep; 7 sets; rest 1 min
rest 5 min
8 rounds
2 Heavy Snatch Pulls
4 Burpees (jump as high as possible)
50m Sprint or 75m Erg
Rest 1-2 min between rounds
Sunday, December 5, 2010
Week of 06DEC2010
Monday 06DEC2010
A. Snatch Grip Deadlift; 5 reps; 6 sets; rest 2-3 min
Rest 5 Min
B. 8 rounds
1 Squat Clean @70%
1 Burpee (as fast as possible)
x3
Rest 90s-2min between rounds
Tuesday 07DEC2010
A. Push Press; 5 reps; 6 sets; rest 2 min
Rest 5 min
10 rounds
15 sec Thrusters
45 sec rest
Post loads and reps
Wednesday 08DEC2010
A. Hang Power Cleans; 3 reps; 7 sets; rest 1 min
B. 20 Unbroken Russian KBS; 4 sets; rest 1-2 min
C. 20 Unbroken GHD Situps; 4 sets; rest 1-2 min
D. 6-8 Unbroken Muscle Ups; 4 sets; rest 1-2 min
Friday 10DEC2010
A. Front Squats; 5 reps; 6 sets; rest 2 min
B. Weighted Pull Ups; 4-6 reps; 4 sets; rest 1-2 min
C. Barbell Lunges, 4-6 reps (each leg); 3 sets; rest 1-2 min
D. Close Grip Bench Press; 3-5 reps; 5 sets; rest 2 min
Saturday 11DEC2010
A. Hang Power Snatch; 1 rep; 7 sets; rest 1 min
B. Snatch Balance; 3 reps; 5 sets; rest 2 min (5 sec hold at top)
Rest 5 min
C. 8 rounds
4 Heavy Snatch Pulls
50m Sprint or 75m Erg
Rest 1-2 min between rounds
A. Snatch Grip Deadlift; 5 reps; 6 sets; rest 2-3 min
Rest 5 Min
B. 8 rounds
1 Squat Clean @70%
1 Burpee (as fast as possible)
x3
Rest 90s-2min between rounds
Tuesday 07DEC2010
A. Push Press; 5 reps; 6 sets; rest 2 min
Rest 5 min
10 rounds
15 sec Thrusters
45 sec rest
Post loads and reps
Wednesday 08DEC2010
A. Hang Power Cleans; 3 reps; 7 sets; rest 1 min
B. 20 Unbroken Russian KBS; 4 sets; rest 1-2 min
C. 20 Unbroken GHD Situps; 4 sets; rest 1-2 min
D. 6-8 Unbroken Muscle Ups; 4 sets; rest 1-2 min
Friday 10DEC2010
A. Front Squats; 5 reps; 6 sets; rest 2 min
B. Weighted Pull Ups; 4-6 reps; 4 sets; rest 1-2 min
C. Barbell Lunges, 4-6 reps (each leg); 3 sets; rest 1-2 min
D. Close Grip Bench Press; 3-5 reps; 5 sets; rest 2 min
Saturday 11DEC2010
A. Hang Power Snatch; 1 rep; 7 sets; rest 1 min
B. Snatch Balance; 3 reps; 5 sets; rest 2 min (5 sec hold at top)
Rest 5 min
C. 8 rounds
4 Heavy Snatch Pulls
50m Sprint or 75m Erg
Rest 1-2 min between rounds
Monday, November 29, 2010
Week 3
Monday 29NOV2010
A. Deadlift: 3 reps; 6 sets; rest 2 min
Rest 5 min
B. 10 rounds
2 Heavy Front Squats
5 Burpees (as fast as possible)
Rest 1-2 min
Tuesday 30NOV2010
A. Press; 3 reps; 6 sets; rest 2 min
Rest 5 Min
B. 10 rounds
2 Power Snatch
5 OHS
Rest 1-2 min
Wednesday 01DEC2010
A. Clean Pull; 3 reps; 7 sets; rest 1-2 min
B. 15 Unbroken Russian KBS: 5 sets; rest 1 min (2 pood)
C. 20 Unbroken GHD Situps; 5 sets; rest 1 min
D. 50 Unbroken DU; 4 sets; rest 1
Friday 03DEC2010
A. Back Squat; 3 reps; 6 sets; rest 2 min
B. DB Bulgarian Split Squats; 4-6 reps; 3 sets; rest 1 min
C. Weighted Ring Dips; 4-6 reps; 3 sets; rest 2 min
D. Weighted Strict Ring Pullups; 4-6 reps; 3 sets; rest 2 min
Saturday 04DEC2010
A. Snatch Pull; 1 rep; 10 sets; rest 1 min
Rest 5 Min
B. 6 rounds
3 Ground to Overhead
6 Muscle Ups
9 Box Jumps
40 Double Unders
Rest 2 min between rounds
A. Deadlift: 3 reps; 6 sets; rest 2 min
Rest 5 min
B. 10 rounds
2 Heavy Front Squats
5 Burpees (as fast as possible)
Rest 1-2 min
Tuesday 30NOV2010
A. Press; 3 reps; 6 sets; rest 2 min
Rest 5 Min
B. 10 rounds
2 Power Snatch
5 OHS
Rest 1-2 min
Wednesday 01DEC2010
A. Clean Pull; 3 reps; 7 sets; rest 1-2 min
B. 15 Unbroken Russian KBS: 5 sets; rest 1 min (2 pood)
C. 20 Unbroken GHD Situps; 5 sets; rest 1 min
D. 50 Unbroken DU; 4 sets; rest 1
Friday 03DEC2010
A. Back Squat; 3 reps; 6 sets; rest 2 min
B. DB Bulgarian Split Squats; 4-6 reps; 3 sets; rest 1 min
C. Weighted Ring Dips; 4-6 reps; 3 sets; rest 2 min
D. Weighted Strict Ring Pullups; 4-6 reps; 3 sets; rest 2 min
Saturday 04DEC2010
A. Snatch Pull; 1 rep; 10 sets; rest 1 min
Rest 5 Min
B. 6 rounds
3 Ground to Overhead
6 Muscle Ups
9 Box Jumps
40 Double Unders
Rest 2 min between rounds
Sunday, November 21, 2010
Week of 22 November 2010
Monday
Deadlift 3x3 85% 1RTM
2 min rest between sets
Then
Snatch 3x3 60% 1RTM
2 min rest between sets
rest 5 min
Then
10 Rounds of
15 sec Power Clean - 135lbs
45 sec rest between sets
15 sec Power Snatch - 95lbs
45 sec rest between sets
Tuesday
Press 3x3
1 min rest between rounds
Push Press 3x3
1 min rest between rounds
Push Jerk 3x3
1 min rest between rounds
Rest 5 min
6 rounds
2 Heavy OHS
5 Burpees (Max Vert Leap)
rest 1-2 min between sets
Wednesday
Squat Clean 5x3 (light technique)
1 min rest between sets
Power Cleans 5x3 (light technique)
1 min rest between sets
Rest 5 min
3x15 Good mornings 65lb
1 min rest between sets
3x15 GHD Back extensions
1 min rest between sets
5 Sec L-sit hold, 10 sets rest 25 sec between
Friday
6x3 OHS
2 min rest between sets
3x4-6 of DB Bulgarian Split Squat
2 min rest between sets
3x25 of Unbroken double unders
1 min rest between sets
Saturday
Find 3RM Snatch (power if needed)
Find 3RM Snatch
rest 5 min
5 mile run. Map will be posted in The Shed
Deadlift 3x3 85% 1RTM
2 min rest between sets
Then
Snatch 3x3 60% 1RTM
2 min rest between sets
rest 5 min
Then
10 Rounds of
15 sec Power Clean - 135lbs
45 sec rest between sets
15 sec Power Snatch - 95lbs
45 sec rest between sets
Tuesday
Press 3x3
1 min rest between rounds
Push Press 3x3
1 min rest between rounds
Push Jerk 3x3
1 min rest between rounds
Rest 5 min
6 rounds
2 Heavy OHS
5 Burpees (Max Vert Leap)
rest 1-2 min between sets
Wednesday
Squat Clean 5x3 (light technique)
1 min rest between sets
Power Cleans 5x3 (light technique)
1 min rest between sets
Rest 5 min
3x15 Good mornings 65lb
1 min rest between sets
3x15 GHD Back extensions
1 min rest between sets
5 Sec L-sit hold, 10 sets rest 25 sec between
Friday
6x3 OHS
2 min rest between sets
3x4-6 of DB Bulgarian Split Squat
2 min rest between sets
3x25 of Unbroken double unders
1 min rest between sets
Saturday
Find 3RM Snatch (power if needed)
Find 3RM Snatch
rest 5 min
5 mile run. Map will be posted in The Shed
Thursday, November 18, 2010
Week of 15 November Continued
Friday
6x5 Back Squat @ 75% 1RTM
2-3 Min between rounds
Then
4 x for cals:
Row sprint 30 sec all out
rest 3 min
Then
4 rounds
15 GHD Situps
15 GHD Back Extensions
Saturday
Field trip to Rivertown Crossfit
Cameron's choice
6x5 Back Squat @ 75% 1RTM
2-3 Min between rounds
Then
4 x for cals:
Row sprint 30 sec all out
rest 3 min
Then
4 rounds
15 GHD Situps
15 GHD Back Extensions
Saturday
Field trip to Rivertown Crossfit
Cameron's choice
Sunday, November 14, 2010
Week of 15 November
Monday:
A. Rack Deadlifts; 3 reps; 7 sets; rest 2-3 min
B. 10 rounds of
2 Hang Squat Snatch
5 Overhead Squats
Rest 2 min
Tuesday:
A. Push Jerk; 3 reps;7 sets; rest 2 min
B. 10 rounds
20 secs Erg
1:40 rest
Wednesday:
A. Hang Power Clean; 1 rep; 7 sets; rest 1 min
B. 15 Unbroken Russian KBS; 5 rounds; rest 1 min
C. 10 Unbroken CTB Pullups; 4 rounds; rest 1 min
D. 30 Unbroken Double Unders; rest 1 min
5 Min L-Sit Practice w/ Bands
5 Min Pistol Practice (with bands if needed)
A. Rack Deadlifts; 3 reps; 7 sets; rest 2-3 min
B. 10 rounds of
2 Hang Squat Snatch
5 Overhead Squats
Rest 2 min
Tuesday:
A. Push Jerk; 3 reps;7 sets; rest 2 min
B. 10 rounds
20 secs Erg
1:40 rest
Wednesday:
A. Hang Power Clean; 1 rep; 7 sets; rest 1 min
B. 15 Unbroken Russian KBS; 5 rounds; rest 1 min
C. 10 Unbroken CTB Pullups; 4 rounds; rest 1 min
D. 30 Unbroken Double Unders; rest 1 min
5 Min L-Sit Practice w/ Bands
5 Min Pistol Practice (with bands if needed)
Sunday, November 7, 2010
Week of 8 November 2010
Monday
a. 6x5 Snatch Grip Deadlift (65% 1RM)
rest 2 min between rounds
b. 8 rounds of (Rest 1 to 2 minutes between rounds)
1 Full Squat Clean (65% 1RM)
1 Burpee as fast as possible
1 Full Squat Clean (65% 1RM)
1 Burpee as fast as possible
1 Full Squat Clean (65% 1RM)
1 Burpee as fast as possible
Time individual rounds
Tuesday
a. 6x5 Push Press (80% 1RM)
rest 2 min between rounds
b. 10 rounds
Max thrusters in 15 seconds (75 - 95lbs)
rest 45 seconds
Wednesday
a. 6x3 Hanging Power Clean (50% 1RM)
rest 1 min
b. 5 rounds
10 UNBROKEN Russian KB Swings (2 pood)
*focus on hip pop*
rest 1 min
c. 4 rounds
15 UNBROKEN GHD extensions
rest 1 min
d. 4 rounds
3-5 UNBROKEN Muscle Ups
rest 1 min (adjust as needed)
Friday
a. 6x5 Front Squat (70% 1RM)
rest 2-3 min
b. 6x5 Close grip bench (*heavy enough to where if a 6th rep was to be performed it
would be very difficult)
rest 2 min
c. 3 rounds
6-8 45lb plate over head lunges
- do 6-8 reps on left leg and then do 6-8 on right leg. DO NOT ALTERNATE
rest 2 min
d. 3 rounds
6-8 reps ring rows. Tempo 20X1 (2 second negative, explode up, 1 second hold at
top with focus on squeezing shoulder blades together/maintain straight body)
rest 2 min
Saturday
a. 7x1 Hanging squat snatch (65% 1RM)
rest 2 min
b. 5x3 Snatch Balance (stand up with bar overhead and hold for 5 seconds before
resetting) (95lbs - adjusted as needed) (emphasis is skill work)
rest 2 min
c. 8 rounds
4 Heavy Snatch pull
50M sprint
2 min rest(*mandatory)
a. 6x5 Snatch Grip Deadlift (65% 1RM)
rest 2 min between rounds
b. 8 rounds of (Rest 1 to 2 minutes between rounds)
1 Full Squat Clean (65% 1RM)
1 Burpee as fast as possible
1 Full Squat Clean (65% 1RM)
1 Burpee as fast as possible
1 Full Squat Clean (65% 1RM)
1 Burpee as fast as possible
Time individual rounds
Tuesday
a. 6x5 Push Press (80% 1RM)
rest 2 min between rounds
b. 10 rounds
Max thrusters in 15 seconds (75 - 95lbs)
rest 45 seconds
Wednesday
a. 6x3 Hanging Power Clean (50% 1RM)
rest 1 min
b. 5 rounds
10 UNBROKEN Russian KB Swings (2 pood)
*focus on hip pop*
rest 1 min
c. 4 rounds
15 UNBROKEN GHD extensions
rest 1 min
d. 4 rounds
3-5 UNBROKEN Muscle Ups
rest 1 min (adjust as needed)
Friday
a. 6x5 Front Squat (70% 1RM)
rest 2-3 min
b. 6x5 Close grip bench (*heavy enough to where if a 6th rep was to be performed it
would be very difficult)
rest 2 min
c. 3 rounds
6-8 45lb plate over head lunges
- do 6-8 reps on left leg and then do 6-8 on right leg. DO NOT ALTERNATE
rest 2 min
d. 3 rounds
6-8 reps ring rows. Tempo 20X1 (2 second negative, explode up, 1 second hold at
top with focus on squeezing shoulder blades together/maintain straight body)
rest 2 min
Saturday
a. 7x1 Hanging squat snatch (65% 1RM)
rest 2 min
b. 5x3 Snatch Balance (stand up with bar overhead and hold for 5 seconds before
resetting) (95lbs - adjusted as needed) (emphasis is skill work)
rest 2 min
c. 8 rounds
4 Heavy Snatch pull
50M sprint
2 min rest(*mandatory)
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