Weekly Programming: 1029 – 1104

Monday, October 29, 2018

L200 – Strength
Push Jerk:
– Build to a Heavy Triple

L200 – Conditioning
“Squeaky Wheel”
AMRAP 15:
– 60 Double Unders
– 20/15 Calorie Assault Row
– 10 Push Jerks (165/110)

Athletes will begin the day by building to a heavy triple push jerk from the cage. In the triplet conditioning workout, looking for athletes to choose a weight on the barbell that they could complete 12+ repetitions unbroken when fresh. Within the workout today, this should something they can complete within 1-2 sets maximum.

L100 – Strength
Push Jerk: 5 x 3

L100 – Conditioning
AMRAP 15:
– 60 Single Unders
– 20/15 Calorie Assault Row
– 10 Dumbbell Push Press

 


Tuesday, October 30, 2018

L200 – Conditioning
“Down & Out”
21-18-15-12-9:
– Wallballs (20/14)
– Pull-ups
– Kettlebell Swings (53/35)
– 200 Meter Run*

*After Each Round. 5 Total Runs.

Athletes will work through this descending rep workout in order, completing a 200 meter run following each round. There are a total of 5 runs, with the workout ending on a run. The weights and variations used on the pull-ups and wallballs should be something that athletes could complete 21+ repetitions unbroken when fresh. With 75 reps total on each movement inside, athletes can adjust volume or modify movements as needed.

L100 – Conditioning
21-18-15-12:
– Wallballs
– Pull-ups
– Box Jumps
– 200 Meter Run*

*After Each Round. 4 Total Runs.

 


Wednesday, October 31, 2018

L200 – Conditioning
“Take Five”
AMRAP 5:
Buy-In: 35/25 Calorie Row
Directly Into…
– 12 Deadlifts (185/135)
– 12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/20 Calorie Row
Directly Into…
– 9 Deadlifts (225/155)
– 9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Row
Directly Into…
– 6 Deadlifts (275/185)
– 6 Lateral Barbell Burpees

Each of these three fast AMRAP workouts begin with a buy-in on the row, which only happens once. Following the buy-in, athletes will roll through as many rounds and reps as possible of deadlifts and lateral barbell burpees, which is the scored portion of each segment. Looking for the buy-in of these pieces to take somewhere around 3 minutes, 2 minutes, and 1 minute respectively. The weight on each piece should be something that athletes are capable of completing at least 27, 21, and 15 repetitions unbroken respectively when fresh.

L100 – Conditioning
“Take Five”
AMRAP 5:
Buy-In: 35/25 Calorie Row
Directly Into…
– 12 Russian KBS
– 12 Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/20 Calorie Row
Directly Into…
– 9 Russian KBS
– 9 Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Row
Directly Into…
– 6 Russian KBS
– 6 Burpees

 


Thursday, November 01, 2018

L200 – Strength
Back Squat: 3 x 5

L200 – Conditioning
“Hokey Pokey”
AMRAP 12:
– 15 Kettlebell Swings (70/53)
– 30 AbMat Sit-ups
– 45 Air Squats

In this two-part workout, athletes will first work through three working sets of back squats. Athletes should complete 3 sets at the same weight across. Following the back squats is a 12-minute triplet including a heavier kettlebell. This should be a weight that athletes could swing for 21+ repetitions unbroken when fresh. Within the workout, we’ll want to complete these in no more than 2 sets.

L100 – Strength
Back Squat: 3 x 5

L100 – Conditioning
AMRAP 12:
– 15 Front Rack DB Lunges
– 30 AbMat Sit-ups
– 45 Air Squats

 


Friday, November 02, 2018

L200 – Conditioning
“Tiger Blood”
3 Rounds:
– 10 Clean and Jerks (135/95)
– 400 Meter Run

In this fast-paced, simple couplet workout, athletes will choose a weight on the barbell that they could complete 10-12 repetitions unbroken when fresh. This is likely the same weight they would use for the CrossFit benchmark workout “Grace”. “Tiger Blood” is designed to be completed in under 10 minutes. Choosing the right weight on the barbell, one that allows for small sets or quick singles, is important.

L100 – Conditioning
3 Rounds:
– 10 Clean and Jerks
– 400 Meter Run

 


Saturday, November 03, 2018

All Levels – Conditioning
“Boats and Toes”
Teams of 3
For Time (25 Minute Cap):
50-40-30-20-10:
– Calorie Row
– Burpee Box Jumps (24/20)

Directly Into…

50-40-30-20-10:
– Toes to Bar
– Power Snatches (95/65)

Athletes will chip away at two separate couplets in teams of three, breaking up repetitions how they see fit. In the second couplet, the weight should be something athletes are able to complete at least 25 repetitions of unbroken, when fresh. Teams with athletes using different weights can have multiple barbells on the floor.

 


Sunday, November 04, 2018

All Levels – Strength
Deadlift
– Build to Heavy Set of 3

All Levels – Conditioning
“Bodyguard”
3 Rounds:
– 25 Deadlifts (135/95)
– 200 Meter Run
– 25 Wallballs (20/14)
– 200 Meter Run

Strength biased Sunday workout. Athletes should only build to a weight they can move flawlessly with for 3 reps, carrying good technique over to the conditioning piece. The weights on the wallball and deadlift should be something that athletes could complete 30+ unbroken repetitions when fresh.