Thur March 24, 2016
Fitness and Bodybuilding:
With Partner:
A. 4 Rounds:
Run 400m with Med-Ball (Partners can pass med-ball back and forth as desired)
30 Box Step-ups holding Med-Ball overhead (Partners alternate reps as desired)
30 Burpee Wall-Balls (perform push-up on medball, then one rep of Wall-Ball)
(Partners alternate reps as desired)
B. Partners accumulate a total of 80 reps of Toes to Bar or Knee Raises
***Non-Working partner must be holding top of wall-climb hold. Switch roles as desired, but one partner must be holding Wall-Climb position for the other partner to accumulate TTB reps
REST DAY
A. Heaving Snatch Balance – Reps 5-4-3-2-1 (increasing)
B. Snatch Deadlift (end in scoop position) – Reps 5-4-3-2-1 (increasing to about 110% snatch max)
C. Snatch High Pulls – Reps 5-4-3-2-1 (increasing to about 90-95% of snatch max)
D. Full Squat Snatch – Starting at 60% of max, complete single reps. Add small amount of weight each time the rep is executed perfectly
Wed March 23, 2016
Testing day for Bodybuilding program - Remember to utilize a number of progressive ramp-up sets prior to attempting your max weight for the day
Fitness and CrossFit:
A. Front Squat – Quickly build to heavy double (pause @ bottom, then bounce out of hole)
B. OHS –Quickly build to heavy double (from ground, snatch first rep)
C. For Time (14 min cap):
3 Squat Snatches (155/105)
7 Burpees
7 Bar Muscle-ups (scale to muscle-up transition or Pullups/Dips)
7 Squat Cleans
7 Burpees
7 Bar Muscle-ups
11 Power Cleans
7 Burpees
7 Bar Muscle-ups
15 Deadlifts
7 Burpees
7 Bar Muscle-ups
See FITNESS workout
A1. Dips – Work up to 5-rep or 3-rep max
A2. Hang Power Cleans – Work up to 3-rep or 1-rep max
B1. DB Bench (inclne / flat) – Work up to 5-rep or 3-rep max
B2. Split Squats – Work up to 5-rep max or 3-rep max per leg
C1. HSPU – Work up to max deficit for 5 reps or 3 reps
(If scaling, test max length Handstand hold)
C2. Curls (alternate one set of 6-8 reps after each progressive set of HSPU)
Tue March 22, 2016
Fitness and Bodybuilding:
Two tests from the big board in the front
A. Row 500m for time (set rower to countdown from 500m for exact time)
Rest as needed
B. “Jack” – AMRAP 20 min:
Top 5 men and Top 5 women get names on board!!
10 Push Press (115/75)
10 KBS (53/35)
10 Box Jumps / step-ups (24/20’’)
A. 3-Position Hang power cleans – High hang, mid hang, BKN clean
***Work to heavy weight with minimal foot movement
B. Alternate movements x 5 sets each
CG Bench – 6-5-4-3-2 (increase weight each set)
Power cleans - Reps 6-5-4-3-2 TnG, (Goal to be able to use same weight as bench press)
***How does your PC strength compare to your CG Bench strength? They should be identical if balanced in hip speed and pressing strength
C. AMRAP 8 min:
Run 200m
50 Double-unders
20 CTB Pull-ups
Mon March, 21, 2016
This is the last week of the current cycle – Some testing for strength movements incorporated into the daily training for Fitness and Bodybuilding. These two programs will share the testing protocol on Monday, and Bodybuilding will have a separate testing period on Wednesday for the other movements in the program
All “tests” or “maxes” should be proceeded by a number of progressive ramp-up sets. Talk to a coach about how to properly progress to your top weights
Fitness and Bodybuilding:
A1. Pull-ups - Test 1 rep max weighted, then max unbroken reps without weight
A2. Overhead Press –Work up to a 3-rep or 1-rep max
B. Front Squats – Work up to a 3-rep or 1-rep max
C1. Bent-over Rows – Work up to a 5-rep max
C2. Bench Press – Work up to a 3-rep or 1-rep max
***Push-ups – Work up to heaviest weight or least scale possible for 5-rep or 3-rep max
***If you did 16.4 a second time, then just join the FITNESS strength program for the day with standard 5x5 increasing weight rep-scheme. Depending on your back feels, you may want to scale a bit lighter on the Squat portion of either workout. If you only did 16.4 one time, then complete the below training for CrossFit:
A. Back Squats – 5-4-3-2-1 (work up to around 93% for the single)
B. AMRAP 6 min:
8 BBJ (24/20’’)
12 Russian KBS – 70/53
8 Thrusters – 135/95 lbs
Rest 5-10 min
C. AMRAP 6 min:
Row 500m
30 GHD
Max Ring Muscle-ups in remaining time
