September 2015
Tues Sept 8, 2015
A. One-Arm DB “Kroc” Rows – 3 x 10-12 per arm (same weight all working sets)
https://www.youtube.com/watch?v=DcAS_qBhEbw
B. Pull-ups (add weight or scale as needed) – EMOM x 7 min:
***Complete between 3-6 reps EMOM UNBROKEN with the SAME LOAD. If doing weighted or unassisted, ok to use 3-reps, whereas if movement is scaled with band, focus more on the higher end of the rep range.
C. AMRAP 6 min (Rest 4 min) repeat AMRAP 6 min:
(score is total # of BPU and TTB in both workouts)
10 Burpee Pull-ups (bar out of reach if possible)
Run 200m / Row 250m / Assault .4 mi
10 TTB / KTE
Run 200m / Row 250m / Assault .4 mi
A. Snatch – Work up to 85% x 3
B. Snatch Pulls (based off snatch max) – Work up to 97% x 4
C. Back Squats –79% x 5, 5, 5
D. EMOM x 8 min – Strict Pull-ups
(If you made all 8 min UNBROKEN last week, add small load and try to hit same number)
Complete part E on your own after class:
E. Weighted Plank (Heavy) – 3 sets x 30 sec each (rest 2 min between sets)
A. Strict Pull-ups – 3 x 5 (same weight, double progression) – RPE 9 on final set
B. Chest-Supported DB Rows – Reps 10-8-6 (increasing) – RPE 9 on final set
C. Superset 2 movements x 2 sets each:
Band Pullovers/Pulldowns x 15-25 reps – RPE 8
Bent-over Barbell Rows x 15 reps – RPE 8
Rest 2 min
D. One Round:
Rear Delt Raises (bent-over) 30-40 reps (light)
Hang Muscle Clean x 30-40 reps (light)
E. Barbell Curls – 5 sets of 10, increasing each set to 10 RM (RPE 10 on last set)
Mon Sept 7, 2015
MONDAY LABOR DAY - Classes ONLY at 9am and 10am - Regular schedule returns on Tuesday
A. Work up to challenging weight for 3-rep Push Press (from ground)
B. Hero Workout “Jack” – AMRAP 20 min:
10 Push Press (115/75)
10 KBS (53/35)
10 Box Jumps (24/20)
Sat Sept 5, 2015
SATURDAY - Normal schedule - 8am, 9am, and then Open Gym 10am-1pm
MONDAY (LABOR DAY) - Classes ONLY at 9am and 10am
Fitness and Muscular Development - Conditioning:
A. “Helen” – 3 Rounds:
Run 400m
21 KBS
12 Pull-ups
Rest until 20:00 mark
B. With a Partner, complete the following work FOR TIME:
50 Hang DB Squat Cleans (alternate reps as desired)
100 cals Row / 75 cals Assault Bike / Run 1200m (alternating 200m runs)
50 Hang DB Squat Cleans (alternate reps as desired)
***For Assault and Row Cals, alternate as desired till cals are complete
A. Snatch (from Blocks or low hang) – Multiple sets of perfect technique slowly working up to 80% x 3
B. Back Squats (pause at bottom) – Work up to 85% x 2
C. Clean Pulls (based off clean) – 5 sets increasing weight to 80% x 5
D. AMRAP 8 min:
15 Cal Row
40 Double-unders
E. Weighted Plank – Heaviest weight possible for 1 set of 60 seconds
Fri Sept 4, 2015
Please see write-ups in the Facebook Members Only Group for details on the 3 different programs. This will hopefully answer any questions you may have about implementation of rep schemes and progression models. Thanks
A. Bench Press – Reps 10-8-6-4 (increasing weight)
B. Strict HSPU Practice – EMOM x 6 min UNBROKEN REPS
Once you successfully achieve 5 reps EMOM, INCREASE
deficit or add difficulty by ½ inch the following week.
(SCALE = Strict DB Overhead Press OR Wall-Climbs)
C. For Time (12 min cap):
Run 800m / Row 1000m / Assault 1.5 miles BUY IN
Then complete 5 Rounds of:
10 Dips / Push-ups
10 TTB / KTE
D. Time permitting - Choose part D or E from CrossFit programming
A. C&J – Work up to 85% x 3
B. Front Squats – 90% x 3 sets of 2
C. EMOM x 14 min (alternating movements each minute):
Even minutes – 1 Squat clean + 2 front squats @ 80% clean
Odd minutes – TTB (choose number to hit UNBROKEN each round)
Complete Part D and E after class on your own:
D. Weighted Hip extensions – 3 x 10
E. DB lateral Raises – 3 x 12-15 reps (slow and controlled)
A. Strict Press – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Dips – 3 x 5 (same weight, double progression) – RPE 9 on final set
C. Superset 2 movements x 3 sets each:
Flat DB Flies x 6-8 reps heavy – RPE 8.5
Feet-elevated Push-ups x MAX REPS – RPE 10
***If less than 6 reps of Push-ups, scale to achieve 6+ Reps
Rest 2 min
D. One set of Max reps UNBROKEN (RPE 10) of DB Bench with same weight used for Flies
E. 3 Rounds:
Lying DB Tricep Extensions (2 DB’s) x 10-12 reps – RPE 8
Rest 30 sec
Band Pull-Aparts x 20-25 reps – RPE 6
Rest 30 sec
Face Pulls x 20-25 reps – RPE 6
Rest 1 min
Thur Sept 3, 2015
Reminder on Thursday Schedule:
530am - Olympic Lifting
630am - Fitness Recovery
8am - Fitness Recovery
11am - Fitness Recovery
12pm - Olympic Lifting
4pm - Fitness Recovery
5pm - Fitness Recovery
6pm - Olympic Lifting
7pm - Gymnastics
A. 4 Rounds (8 min of work):
30 sec side plank (opposite arm in air overhead)
30 sec side plank (other side, opposite arm in air overhead)
30 sec of one-legged Box Jumps (4’’ to 8’’)
30 sec of one-legged Box Jumps (4’’ to 8’’) – opposite leg
Rest 4 min (until 12:00 on clock)
B. AMRAP 10 min:
Jog 200m with small med-ball
10 Reverse Burpees
Rest as needed to get set up for part C
C. AMRAP 10 min:
One partner rows or Assault Bike for max distance
Second partner holds top of deadlift lockout (teams can choose challenging weights)
As soon as partner drops weight, roles switch.
Row or assault bike max distance in 10 minutes
REST DAY (Mobility)
Rest Day (Long walk and/or Mobility)
A. 3 sets increasing weight:
2 Clean Deadlift (Finish with legs bent in "scoop" position)
2 Clean Pulls (try to stay in heels)
1 Clean HIGH Pull (extend onto toes)
B. Work to challenging weight for complex:
Clean Pull
Power Clean
Hang Power Clean
Hang Squat Clean
C. EMOM x 15 min (Increasing weight each min when reps are perfect)
1 Power Clean + 1 Hang Squat Clean
Wed Sept 2, 2015
This is Week 1 of a new cycle. Please ask coaches if you have any questions.
Terms for MD Cycle:
RPE – This represents how many reps shy of failure.
Example: RPE 8 means 2 reps shy of failure, RPE 9 is 1 rep shy, and RPE 10 is to failure
A. Front Squats – 5 x 3 (increasing weight to heavy triple)
B. Single-Leg DB RDL – 3 x 8-10 per leg
C. Reps 21-15-9 (12 min cap):
Front Rack Alternating Lunges
Hanging L-sit Hold seconds
Skater Plyos
Hang Power Cleans (same barbell as front rack lunges)
A. Snatch – Work up to 86% x 3
B. Snatch Balance (based off SB max) – Work up to 88% x 2
C. Back Squats – 87% x 3 sets of 2
D. Bent-Over Barbell Rows – 3 x 10 (moderate weight, focus on scapula retraction)
Complete Part E on your own after class
E. Sprints (preferably find a hill that takes 30 seconds to sprint to top.
Then walk to bottom slowly, and repeat for 5 total reps) – If you occasionally
can’t get up mentally for sprints, then feel free to do Airdyne or Rowing intervals
(5-6 sets of 30 sec ALL-OUT, with 90-120 sec rest between sets).
A. Front Squats – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Back-Rack Split Squats – Reps 10-8-6 (increasing) – RPE 9 on final set
C. Single-Leg DB RDL – 3 x 10 per leg (same weight) – RPE 7
D. Jumping Back Squats – 5 reps EMOM x 5 min @ 30% max back squat
***Explode up as powerfully as possible on each rep
E. 3 Rounds:
Farmers Walk 100m HEAVY (1/2 alley and back)
15 Hanging Oblique Knee-ups
20 Abmat Sit-ups
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