Weekly Programming: 0910 – 0916

Monday, September 10, 2018

L200 – Strength

Hang Power Clean:
– Build to Heavy Set of 3

L200 – Conditioning

“Power Steering”
3 Rounds:
– 60 Air Squats
– 21/15 Calorie Row
– 15 Hang Power Cleans (155/105)

The hang power clean is the focus of this two part workout today. Athletes will have the opportunity to build to a “heavy” set of three for the day. Good mechanics are the priority of this first part, allowing athletes to carry over good habits into the second half. On “Power Steering”, looking for a weight on the barbell that could be cycled in 1-2 sets when fresh. Within the workout today, athletes can aim to get each set done in no more than 3 sets.

L100 – Strength

Hang Power Clean: 5 x 5

L100 – Conditioning

3 Rounds:
– 60 Air Squats
– 21/15 Calorie Row
– 15 Hang Power Cleans

 


Tuesday, September 11, 2018

All Levels – Conditioning

“Always Remembered” — 9/11 Tribute Workout
4 Rounds:
– 9 Strict HSPU
– 11 Deadlifts (315/225)

Then 2001m Row “Cash Out”

As a tribute to the anniversary of September 11, 2001, athletes will complete a special tribute workout — 4 rounds for the number of planes, 9 strict HSPU for the month, 11 deadlifts for the day, and a 2001m row for the year. Similar to a hero WOD, athletes can expect to push a little harder and heavier than in typical workouts. With that said, athletes should scale the strict HSPUs and deadlift weight as appropriate, so as not to compromise posture and position.

 


Wednesday, September 12, 2018

L200 – Conditioning

“Twenty-Something”
AMRAP 20:
– 30 Overhead Squats (95/65)
– 30 Box Jumps (24/20)
– 30 Toes to Bar
– 30/21 Calorie Row

Four movements in this longer AMRAP today, with the big ones being the overhead squats and toes to bar. The weight on the barbell should be something that athletes could complete 25+ repetitions unbroken when fresh. With the high number of reps, going lighter will still be very effective for athletes who have a difficult time with this movement. On the toes to bar, looking to choose a variation that athletes could string together for 15+ repetitions when fresh, aiming to get the feet as high as possible while maintaining a rhythm.

L100 – Conditioning

AMRAP 20:
– 20 Alt. DB Front Rack Lunges
– 20 Box Jumps
– 20 Knees to Elbows

 


Thursday, September 13, 2018

L200 – Conditioning

“Scarecrow”
3 Rounds:
– 35/25 Calorie Row
– 200 Meter Farmers Carry (50’s/35’s)
– 3 Rope Climbs

In this grippy triplet (griplet?) workout, athletes can choose a dumbbell weight that they are capable of completing a 200 meter walk unbroken when they are fresh. However, within the workout today, they can expect to break one or two times per set. While every athlete is at a different place with their rope climbs, there are several options listed below in movement substitutions. Ideally, this is a variation that allows them to complete the work in no more than :90 seconds. Following the conditioning piece, athletes will complete a quick 5×5 DB floor press, adding weight each set.

L200 – Strength

Dumbbell Floor Press: 5 x 5

L100 – Conditioning

3 Rounds:
– 35/25 Calorie Row
– 200 Meter Farmers Carry
– 15 Pull Ups

L100 – Strength

DB Floor Press: 5 x 5

 


Friday, September 14, 2018

L200 – Conditioning

“Boat Race”
3 Rounds:
– 500 Meter Row
– 400 Meter Run
*Rest 3 Minutes Between Rounds. Score us total time, including rest.

A simple, but effective combination of running and rowing intervals today. Athletes will row 500 meters and immediately transition into a 400 meter run, resting 3 minutes between rounds. Their score is the cumulative time (including rest) it takes them to complete the three rounds.

L100 – Conditioning

3 Rounds:
– 500 Meter Row
– 400 Meter Run
*Rest 3 Minutes Between Rounds. Score us total time, including rest.

 


Saturday, September 15, 2018

All Levels – Conditioning

“Chain Gang”
Teams of 3
AMRAP 25:
– 40 Chest to Bar Pull-ups
– 50 Barbell-Facing Burpees
– 60 Thrusters

Round 1: 75/55
Round 2: 95/65
Round 3: 115/80
Round 4: 135/95
Round 5: 155/105 (AMRAP in time remaining)

Teammates will work through the work in order, breaking up repetitions however they see fit. Athletes with goals of competing in the sport of CrossFit can complete chest to bar pull-ups. Athletes with goals outside the gym can complete chin over bar pull-ups. After each completed round, athletes will add a little weight to their barbell. These should be weights that athletes are capable of completing at least 25, 20, 15, 10, and 5 repetitions unbroken when fresh. Teams will share a barbell, but can use different bars if one or more athletes are using different weights.

 


Sunday, September 16, 2018

All Levels – Strength

6 min EMOTM:
– Max unbroken Strict Pull Ups

Score is total number of reps

All Levels – Conditioning

“Cold Shoulder”
For Time:
21-18-15-12-9:
– Dumbbell Strict Presses (30’s/20’s)

After Each Round:
200 Meter Weighted Run (45/25)

Two parter today — athletes will begin by completing an EMOTM strict pull up strength piece, then move onto a shoulder heavy conditioning piece. The weight on the dumbbell in “Cold Shoulder” should be a load that athletes can complete the set of 21 unbroken when fresh. Following each round (5 times), athletes will take a weight plate for a 200 meter run. This should be a weight that they can run with for the duration of the workout.