FRIDAY WORKOUT
Lifting heavy and getting sweaty! POWER: Push Press from a Rack 2-2-2-2-2 * Work up to your heaviest loading for 2 reps for the day in just 15 minutes * 60, 75, 85, 90-95, 95-100% (96% + for 2 reps is a rep max PR) WORKOUT: 400M Run
FRIDAY WORKOUT
Heavy Pacing! CORE STABILITY: Banded Anti-Rotational Holds * Walk out and hold for :20 each side before resting 1:00 (3 total sets each side) POWER/STRENGTH: Push Press From a Rack 3-3-3-3-3-3 (15:00 to work up to your best weight for the day) WORKOUT: 2:00/Rest 1:00 (5 total
SUNDAY WORKOUT (FIT)
The climbing chipper… WORKOUT: 50 Sumo Deadlift High Pulls (65/95#) 5 Leg Assisted Rope Climbs 40 Barbell Shoulder 2 Overhead (65/95#) 4 Leg Assisted Rope Climbs 30 Alternating Hang SPLIT Cleans (65/95#) 3 Leg Assisted Rope Climbs 20 Barbell Thrusters (65/95#) 2 Leg Assisted Rope Climbs 10 Alternating SPLIT
MONDAY WORKOUT
Strength work! STABILITY: :30 Ring Row HOLD :30 REST 2X POWER/STRENGTH: 1 Set of Max Rep Front Squats @ 90% 1RM Clean * Barbell must be cleaned into position on ALL sets * Aiming for 4-6 reps or so on the 90% set * WARM UPS: 60% for
FRIDAY WORKOUT
Heavy fun! POWER/SKILL: From a Rack: 1 Push Press + 1 Push Jerk + 1 Split Jerk * Work up to a potential new Push Press 1RM, but you must complete the other two lifts with it also * 20 minutes WORKOUT: 100′ Gym Shuttle Run (Middle rig
MONDAY WORKOUT
New week! STRENGTH/POWER COMPLEX: 1 Power Clean + 1 Strict Press + 2 Push Presses + 3 Push Jerks *Try to do full complex unbroken without dropping the bar back to the floor after the initial Clean into position * Work up to a potential new Strict Press 1RM,
MONDAY WORKOUT
Lift, skill practice, WOD… Repeat… STRENGTH/POWER: 3RM Push Press from a Rack * Make sure it’s a Press and not a Jerk π * 60, 70, 80, 85-90%, 90-93%, 93%+ for 3 reps would calculate out to a new 1RM PR * 15-20 minutes SKILL: Rope Climb practice
FRIDAY WORKOUT
Heaviness and DBs… POWER: In 15 minutes only work up to a 1RM Push Press from a Rack… * Resist the urge to Push Jerk at all costs! π SHOULDER/CORE STABILITY: DB Windmills * 3 sets of 5 reps each side emphasizing stable shoulder and stable core throughout
MONDAY WORKOUT
Lift and a little test workout… STRENGTH: 3 rep Sumo Deadlift * Drop each rep from the top and completely reset so each lift is exactly the same * 15-20 minutes to get your best heavy, possibly maximal ONLY if you’re feeling and looking good on earlier sets
FRIDAY WORKOUT
Back to barbells and new programming continues! POWER & SUPPLEMENTAL STRENGTH: 3 rep max Push Press (No re-dip!) from a Rack combo with / 10 rep Bent Over DB Row after each set * The last 3 sets of the DB rows should be HEAVY and probably the same
MONDAY WORKOUT
Little preview of some slight alterations/additions we will be doing starting soon in our long term goal to keep all of you healthy and injury free! PRE-WOD: 20 Rear Plate Raises with External Rotation w/ 1-2-3 Tempo (3-8#) REST :30-1:00 1:00 of Banded Hip Raise Marches REST :30-1:00
MONDAY WORKOUT
Practice time for 17.2… SKILL/POWER: Work Kipping Pull Up (Chin & CTB… Keep low volume if your pulling strength is still developing) and/or Toes 2 Bar skills… Do these between your skill sets for Thrusters… Hang Clean the barbell into position… Try to work through the first
SUNDAY WORKOUT (STRONG)
Last Sunday Open Training… WORKOUT: 10 Deadlifts (173#/275#) STRIP OFF 45’s 10 Front Squats (123#/185#) *Clean into position* CHANGE TO 25s and 45s 10 Push Presses (83#/135#) … Move back up to 173#/275# and have your partner do 10/10/10 Once both partners finish move to 9/9/9 for both
SUNDAY WORKOUT (STRONG)
Strong… Open training… Week 3 POWER/SKILL: From a Rack perform the following trying to keep the bar continually moving as you switch between movements: 1 Push Press 2 Push Jerks 1 Split Jerk (Left Leg) 1 Split Jerk (Right Leg) * Work up to a moderate to heavy weight
SUNDAY WORKOUT (FIT!)
Open training continues! POWER/SKILL: Work up to a Heavy, but not maximal Thruster from a Rack for 1 rep in 10 minutes… WORKOUT: Complete as many reps as possible in 5 minutes of the following: 27 Calories on the Rower 27 Front Squats (65#/95#) 21 Calories on the
SUNDAY WORKOUT (FIT)
Open skills and an “oldie”… SKILLS: Toes to Bar/Shoulder 2 Overhead rhythm and practice *Use rings and take 10 minutes to practice WORKOUT: “Open Workout 12.3” 15 Box Jumps (20″/24″) 12 Shoulder 2 Overhead (75#/115#) 9 Toes 2 Bar *As many reps as possible in 18 minutes*
FRIDAY WORKOUT
Heavy overhead… Week 2! POWER: Push Press 3RM * Steadily work up until you are unable to complete 3 reps… * Haven’t done this one for a while so make sure to record this one on the PR board WORKOUT: 1 Legless Rope Climb (No Jump) (Leg assisted
FRIDAY WORKOUT
Happy Veteran’s Day! STRENGTH: Work up quickly to a heavy, but not maximal set of 3 reps on Back Squat… Try this progression: 50% 1RM for 3 reps 60% 1RM for 3 reps 70% 1RM for 3 reps 80% 1RM for 3 reps 85% 1RM for 3 reps
SUNDAY WORKOUT (STRONG)
Finally time to finish our overhead testing! POWER TEST: Split Jerk 1RM (New max!) (15 minutes) Head immediately into… POWER: Push Press 2RM (Aiming for 90-95%) (12 minutes… Less sets, more rest!) Head immediately into… STRENGTH: Strict Press 3RM (Aiming for 85-90%) (9 minutes… Take
FRIDAY WORKOUT
Snatch! POWER/SKILL: 1 Hang Mid-Thigh Snatch (Any catch) + 1 Hang Below Knee Snatch (Any catch) + 1 Snatch from the Floor (Any catch) * Work up steadily as long as you don’t have any of the following errors: 1. Early arm pull 2. Jumping too early (bar contact