Monday, 112414

Rachel 

am:

A. EMOM x 24 - sustainable throughout; get heart rate going

1. 15 cal Row 

2. 10 Cal AB

3. 5 Strict HSPU (tough 5, so use deficit or # to create this)

4. rest 

B. Back SqT -  80% x 1 x 3 sets 

C. Reverse Hyper - 3 x 15 @25% of Back SqT 1RM 

pm: 

A. Back SqT - 3RM + 2x3@90%

B. AFAP

40 KB SqT Clean Thrusters (35’s/26’s)

50 Cal Row 

20 KB SqT Clean Thrusters (53’s/35’s)

30 Cal AB

10 KB sqT Clean Thrusters (70’s/53’s) 

20 MUs 

C. 7 min recovery row @Z1

D. 5rds NFT

10-12 Plate Trip Ext

15 Band Scap Squeezes

:20-:30 L -Sit hold

One Session:

A. Back SqT - 3RM + 2x3@90%

B. Comp WOD

C. Reverse Hyper Work

D. 5rds Assistance Work 

Monday, 102714

am 

A. 500m Row Repeat x 6; rest 2 min between, min 1 sec pace faster than last weeks interals 

B. Muscle Snatch x 2 + 2 OHS; build to max with this

C. Snatch - 3x3 @77 , 2x2 @80, 3x1 @83

pm

A. Snatch Balance ; 10 min of Work, Speed Technique is focus here 

B. Back SqT 

	1x5 @70%
1*5	80%
1*2	85%
1*3	90%
1*1	100%

C. Front SqT

1*5	65%
1*4	75%
1*4	80%
1*4	85%

D. AMRAP 10 @ competition pace 

5 bar lateral burpees

10 Thrusters (105/73)

15 C2B Pullups

One Session

A. Snatch work

B. SqTs 

C. AMRAP

Friday, 092514

Juan

A. Back SqT Cycle

1*10 60%

1*8 70%

1*8 75%

1*8 80%

B. Front SqT

1*5 60%

1*5 65%

1*5 70%

1*5 70%

C.

EMOM x 15 - 

1. 5-7 muscle ups 

2. 2x fwd bounding (3 jumps) ascending in height 

3. 10 cal sprint on bike

D. Row Cyclical : 500m x 7; rest 2:30 between ***build on prior for those consistent with cyclical work. Those new, goal is consistency here throughout and building on these splits. Athlete specific here ..high aerobic efforts

Monday, 081814

Vagabond Folks after phenomenal performances in this years Assault Bike Challenge 

***
BS
1x5 @60
1x3 @70
1x2@80
1x2@90
1x1@95
1x1@ PR *no higher than 103%
if time left and you have some left, can climb from here
**perform your BS Cycle when is good for you today. If that is the AM / PM session; go off where you excel  

am:
A. Snatch Balance + OHS ; build to max for the day  *15 min time frame 
B. Sqt Clean x 2 + FS x 2 + Jerk x 1
C. Push Jerk 5RM + 2x5@90
D. 10 min AB @70%

pm:
A. 3 rds 
10 Muscle Ups
12 Deadlifts 155/103
9 hang cleans
6 shoulder to overhead 
rest 10 min btwen rds
B. 10 min of Scap Recovery / Work 
C. Light TGU Work 

Thursday, 080714

Amy with 202# clean and jerk at Nationals. Bodyweight 123lbs.  

am: 

A. OHS with 3 second pause in hole; build to 3RM for the day + 2 drop sets to 90% for 3 reps

B. EMOM x 20; every other 

2 Sqt Cleans + 2 split Jerks ; sets @75-80%% isn of you 1RM clean and Jerk  *should be tough but do able for all minutes with tight, efficient movement 

C. Sup weighted pullups - heavy 3-5 rep x 4-5 sets; ascending in weight 

D. recovery work for later 

pm:

A. 

Backsquat 

2x5 @65

3x5 @70

B. Weighted Pullups - 5x5 ascending in weight

C. @80%

amrap 10 

row 300m 

20 double unders 

10 Wall Balls (30/20)

rest 4 min

amrap 10 

10 cal assault bike 

5 strict ring dips 

10 T2B

rest 4 min 

10 min ad

:30 on hard

:30 on easy 

Monday, 080414

A. Snatch 3.2.1.3.2.1.3.2.1 Wave ; start at 70-75%% on first triple in wave ; ascend in weight through wave; starting wave again at higher % than your first go at that rep scheme in the wave. 
B. Back SqT - Cycle 
1x5 @65
1x5 @70
1x5 @75
1x5@80
C1. OH Walking Lunge; build to 10RM; alt legs , 5 each leg 
C2. 1/2/1 explosive Training *for each set above; rest accordingly 
D. EMOM x 14-20; time dependent 
odd: 1 burpee + 2 strict HSPU x 3 sets (height specific to athletes level)
even: :50 on AB @85% - sustainable power output throughout duration of workout

Monday, 072814

Women of Weightlifting was a great success!

A. Back SqT Cycle 
1x5 @70
1x5 @80
1x2 @85
1x3 @90
1x1@100
B. Snatch Balance - heavy triple in 15 min 
C. Strict Press - 5RM + 1x5 @95 + 1x5 @90
D. EMOM x 14-20 *time based
odd: 5 cal AB + 5 burpees 
even: 2 SqT Cleans @ around 70%…can go from 65-75% depending individual 
E. Shoulder Stability Focus; recovery / rehab 

Thursday, 072414

Mickey, Snatch PR! 

am: 
A. EMOM x 20 min x 2 reps of  - sqT Clean + Push Jerk ; x @70-80% ascending 
B. Bench - 1RM with 2 second pause on chest ; build in 12-15 min 
C. BS Cycle 
1x4 @75
1x4 @80
1x4 @80
1x4 @80
D. Aerobic Recovery 
E. scap work 

pm: 
4 rds 
25 Wall Balls (20/14)
20 box jumps (24/20)
25 GHD Situps
200m Row 
25 Double Unders 
rest 5 min btwn rds 

Monday , 072114

A. Snatch - 15 min to climb to heavy Single

B. drop set to triples; not TnG ; 10 min or so 

C. Front SqT + Jerk ; build to heavy single 

D. BS Cycle 

BS

1x6 @70

1x6 @80

1x3 @90

1x2 @95

E.  EMOM x 24

first 12 minutes 

odd: 5 Burpees + 5 Muscle Ups *scale OTM accordingly; UB set here 

even: :30 hard effort on AB/AD

next 12 minutes 

odd: Strict HSPU - 5-7 reps; height accordingly 

even: 15 / 12 Cal Row 

Monday, 071414

Another great competitors training day this past weekend. Every Saturday at 10a @ CrossFit Free 

A. Back Squat Cycle
1x8 @65
1x6 @75
1x4@85
1x4@90
B. Snatch - 3RM Hang (above knee) + 2x3 @90
C. EMOM x 20
Odd: 20 Double Unders + 3-4 Burpee muscle ups 
Even: 15/12 cal AB.  (Slightly higher on AD)

Thursday, 071014

am: 

A. Split Jerk - 3.2.1.3.2.1.3.2.1- Wave; climbing to max 

B. 

15/12 Muscle Ups

150 Double Unders

20 SqT Cleans (225/143)

150 Double Unders

15/12 Muscle Ups

pm: 

A. BS Cycle week 4 day 2 

1x8@65

1x8 @70

1x8 @75

1x8 @80

B. @80%

10 pbar HSPU

30 Cal AB

8 pbar hspu

25 cal ab

6 pbar hspu

20 cal ab

4 pbar hspu

15 cal ab

2 pbar hspu

10 cal bike

1 pbar hspu

5 cal ab 

**Scale height of pbar. Full height will be to one abmat, from normal heigh pbars 

Monday, 070714

😡

Great Team Training Saturday. 

Next Sat (12th) - we will have large gathering. Pencil it in and join us at 10a!

A. Snatch: EMOM x 10 @90%; score is (x) out of 10 made 
B. Back SqT 
1x8 @65
1x8 @70
1x6 @80
1x6 @85
C. EMOM x 10
odd: Max Strict Press (use weight you get 3-5 reps) + max push press following (for :25-:30 of the minute - meaning til :30 on clock so can rest :30 or so before next min)
even: 10 burpees
rest 5 min 
EMOM x 10
odd: 1-2 Strict Muscle ups  + 2-3 Muscle Ups
even: 5-8 KB Thrusters (heavy, but consistent throughout the EMOM)