Wed, 081314

Thank you to everyone who came our for the athlete camp. Had an amazing weekend!

am: 
A. Snatch + Hang Snatch + Ohs x 2-3 reps; 3-5 working sets at higher % here. Don’t overdue it
B. Bench Press - (narrow grip) - hit 4RM in 15 minutes + 2x4 @90%
C. Heavy Row (athletes choice) 4 sets of 5-7 reps 
*bent over barbell 
*landmine 
*grip variations

pm: 
A. @ High Effort Aerobic Pace
300 Double Unders 
2k Row 
1 Mile Run 
  
rest accordingly; recover 

B. 
75’  Sled Push (heavy); ascending in weight x 5 high effort attempts (weight wise)
C. 10-15 min @50-60% on bike to flush legs 
D. TGU - 5 reps each arm at HEAVY KB

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 

Thursday, 071714

Tasia, getting ready to take the Northeast by storm in 0 -15

am:
A. Snatch EMOM  x 10 min x 2 reps @ 70-75% - not Tng 
B. Bench Press - 10 x 3 - emom 50% + Chains - Speed 
C. EMOM x 10 - strict HSPU (deficit + weighted where possible) 2-4 reps
D. 3k Row @2:00/2:10 Pace  - low stroke count

pm:
A. @110%
:30 wall balls (30/20)
:30 power Cleans (115/83)
:30 no push burpee box jump (20), no ext required 
:30 AB sprint 
rest 6 min x 3
B. DB SA Row 8-10 rep x 4 sets each side 
C. 10 min of Scap Work
D. 20+ of mobility & recovery 

Sat, 062814

Team

A. Strict Press - Heavy Double in 10 Minutes
rest 2 min ; transition weights etc 

B. 5 min to Hit Heavy Single - go for PR here 

rest 3-5 minutes C. Bench Press - climb to heavy double in 10 minutes 
rest 3-5 
C. Deadlift - heavy triple NOT TnG in 10 minutes 

rest and go for Single if its there; depending on room and competition atmosphere.  rest 

D. AMRAP 20
10 Cal Assault Bike (15 cal on Airdyne, or so) - quick timing on to cycle through for athletes 
20 Cal Row 
300m Shuttle Run (50 down 50 back x 3)

rest

E. Team WOD for those around

Thursday, 061214

Watch this

A. EMOM x 16
Odd: 4 / 3 Muscle Ups *perfect position here. If need to lower number, fine, but think LONG, back and front and through. 
Even: 2 TnG Power Snatch’s ; ascending , starting at 70%. Don’t go above 75%. Complete pulls, speed, footwork, finish strong
B. Split Jerk - 10 min of work. hit some triples, double and singles. Max isn’t important today, SPEED is 
C. Bench Press - build to 3 rep max @31X1
D. 3x10 - speed sets with chains; weight relative to A and the athlete. SPEED is key 
E. KB / DB SA Row; LONG PULLs here. 4 sets of 8-10 heavy reps each arm; rest :30 between 

2; 
A. 500m Row x 6; rest 3 min minutes ; men :20 seconds slower than your max 500m Row. Woman :16-:18 slower than your max 500m Row
Building weekly on this and throughout the year. Mark your splits down on your blogs/books and keep track of your progress with aerobic work. This is very important 
B. Weighted Pullups (semi supinated if you have option) 5x5; ascending; rest 2 min 
C. 4 rds 
10 burpees
15 T2B 
18 OH Walking lunges  BB - 95/63
10 no push burpee box jump overs (20)
15 cal AB/AD
rest 1/1 between rounds  

Thursday, 060514

Update to Template: Phase 1

A. SqT Snatch + 1 OHS - EMOM x 10 min X 2 reps @70-75%
B. Front Squat - 10RM for the day + 1x10@90%
C. Bench Press - 5RM + 1x5@90
D1. Weighted Pullups - find 3RM 
D2. max L-Sit hold (pbars), superset with the heavy sets on Pullups. Min of 5 sets with these 

2nd: 
A. EMOM x 7
20 Double Unders + 5/3 Muscle Ups
B. AMRAP 10@85% sustainable pace each round
10 C2B pullups *WORK THE butterfly technique here, smooth and efficient; if you have it
10 burpee touch’s 
10 Cal AB
C. Row 
:30 on HARD
:30 on Easy 
x 10-15 min

Thursday, 052214

Chase Smith 

1st: 
A. Hang Power Snatch + TnG Power Snatch + Hang SqT Snatch + TnG SqT Snatch + OHS; build 
B. Power Clean + Split Jerk x 2 - EMOM x 6 @ 70%
C. Bench Press - 5RM + 1x5@90%
D. 10 min Recovery Row 

2nd: 
A1. Weighted Pullup - Heavy Double x 5 sets; ascending - rest none
A2. 7 Strict Pushups x 5 , 2 sec pause at bottom (stay tight); rest 2:30-3 min
B. EMOM x 12 
Odd: 12 calorie Row 
Even: 10 lateral burpees over rower 
C. 5 rds @80%
10/7 C2B Pullups
20 Double Unders   
D. 3RM TGU - each arm 

Monday, 042814

CrossFit Free Girls - loving their Paleo Power Meals Sponsor

Monday: 

Session 1

A . Push press - 10 rm + 1x10@90

B. Back SqT - 10 rm + 1x0@90

C. 10 min on AB

:25 very hard 

:35 coast 

Session 2. 

A. Bench Press - 5RM

B1. Strict HSPU x 5 reps x 5 sets (proper depth / set up) ; rest 0

B2. Band Shoulder extraction : :30 each side x 5 sets; rest 2-3 min

C. Emom x 14-20

Odd: 2 Tgu each arm ; ascending in weight 

Even: l-sit hold (time : depends on athlete)

Monday, 042114

am: 

A. 

400m Run; on top of every 3 minutes x 7

pm: 

A. Push Press - 10 RM

B. 95% of B for 1x10

C. 90% of B for 1x10 

D. Back SqT - 10RM

E. 95% of A for 1x10

F. 90% of A for 1x10

G. Bench Press - heavy 5 in 10 minutes

H. 

60' HS Walk

50 burpees

400m Row 

30 box jumps (30/24)

20 HSPU

Monday, 040714

tis the season!

am: 
A. 
200-400-800-400-200 Runs; resting 1 min between each - sustainable pace
B. Push Press - 10 RM
C. 95% of B for 1x10
D. 90% of B for 1x10

E. Recovery Aerobic work if time 
pm: 
A. Back SqT - 10RM
B. 95% of A for 1x10
C. 90% of A for 1x10
D. Bench Press - 10RM + 95% & 90% for 1x10
E. EMOM x 20
odd: Muscle Ups (specific to athlete for rep scheme)
even: DB Split Squats (weight and reps specific to athlete) *possible step up for some

Friday, 082313

Perfection: notice NO jump and Shrug? after this exact moment, he's under the bar; simple. Also notice where his shoulders are in relation to the bar? HIT THIS POSITION!

A. Power Snatch - 3RM TnG

B. Bench Press - 3-3-3-3 - across @80-85%

C. 

800m Run

25 Power Cleans @85%

400m Run

50 GHD Situps

200m Run

+

20 TGU - alternating @53/35

Wed, 04172013

Competitors heading to Weightlifting Wed. That is fine, but that comes last. Separate sessions be ideal. And ONLY singles at WLW!

A. Bench Press - Doubles
B. Individual Strength Work
^ have 20 min for Above. Warm up and then start clock.

C. Rear Band Scap Squeezes 3x20

D. CP - Breathing
AMRAP 12
15 x OHS (75/53)
Row 200m
15 x OHS (105/73)
Row 200m
15 x OHS (135/93)
Row 200m
15 x OHS (165/113)
Row 200m
15 x OHS (195/133)
Etc. . . Keep climbing if get that far

D. EMOM: x 14 + 6-10 minutes of added individual weakness minute.
Odd: Pull-ups (C2B)
Even: HSPU (deficit and strict).
***C2B - men, strict while can, smaller kip. Make kip bigger when u need to. Treat this as strength.

E. GHD Back Ext 4x20 , resting in between.
F. 7 min recovery AD - Z1
G. 10 min Recovery Mobility