Week March 27

Tuesday
AM
300m row @ 100%
rest 90 sec. x 6

PM
Front Squat 60/3, 70x3x2, 80x3x2
Power Snatch OTM 60/3, 65x3x2, 70x3x2; E2M
Clean and Jerk 60/1+3, 70/1+3x2, 80x1+2x3
+
8 min OTM
15 CTB Pull Ups-Odd
16 Pistols-Even
+
9-7-5
DL @ 315
Box Jump  30/24"

Wednesday
5 minute amrap
5 cal on AB
5 strict HSPU

rest 3 minutes

10 minute amrap
5 PC @ 95
5 FS @95
10 burpees

rest 3 minutes

5 minute amrap
10 kb swings, 70/53
3 MU 

Friday

Single Training Session

A. Back Squat 60/3, 70/3, 80/3, 85/2

B. Snatch 60/2, 70/2, 75/2, 80/2

C1. . Good Mornings 4 x 5 reps: can be done at the end

C2. Med ball GHD sit Ups 4 x 10 reps: can be done at the end

+

7 *Snatch165/125

15 T2B

25 Double Unders

5 Snatch 165/125

15 T2B

50 Double Unders

3 Squat Snatch 165/125

15 T2B

75 Double Unders

* Squat is preferable but make adjustments to power if needed

Saturday

Double Training Sessions*

AM

A. Deadlift 85%x3x5; rest 2 min

B. Jerk 1.1.1 x heavy

+

14 minutes on the clock

30 S2O 115/75

30 PC 155/75

30 burpees over bar

30 wall balls, 20/14

amrap HSPU in rest of time

PM

4x 400 m (walking 90 second rest between)

Sunday

Strength

A. Clean work on double bounce out of the hole 60/3, 70x3x2, 80x3x2

B. EMOM-20

Hang Power Snatch 3 Rep 135/95-Odd

Row 10 cal-Even

+

EMOM 10 min

20 pull ups-Odd

20 sec. Prowler Push Hard but fast turn over.  NO GRIND-Even

Week Feb 13th

Tuesday

AM

Airdyne x 4 sets Aerobic

60 sec @90%/60 sec @50%

45 sec @90%/45 sec @50%

30 sec @90%/30 sec @50%

15 sec @90%/15 sec @50%

2 Rounds of each exercise. Take as much time as needed between rounds to make sure you are fresh. Objective is to find max for each exercise.

1)PUSH UPS

-you can rest in plank position if needed, but if you lose the hollow position, turn is over. No pike or arch. Full range.

2)STRICT MU

-no kip. Ok if you can’t make it yet. Take your 2 turns and make note of best attempt.

3)HANDSTAND WALKS (FOR DISTANCE)

4)KIPPING CHEST TO BAR PULL UP

-no butterfly. Work on mechanics of proper kip with each rep as well as a high pull.

6)TUCK PLANCHE HOLDS

-parallel bars or parallettes. Knees/feet together. Try and get to point where back is completely horizontal and start count from that point. ELBOWS LOCKED OUT

PM

A. Snatch 60/2, 70/2, 75/2, 80/2

B. 5 min AMRAP Tester

Power Clean

60% x 15 reps

65x 15 reps

70x 15 reps+

C. Front Squat 60/3, 70x3x2, 80x3x2

D1. Strict Press 60%(of Clean and jerk + 5#)x3x3

D2. Strict Pull ups AMRAP x 3 (add load if you are able to get above 10 reps)

+

7 min ARMAP

20 Thrusters 115/75

30 Ring Dips(must do a muscle up to start)

Wednesday

4 Rounds @80%

Deadlift 77.5% x 5 reps

10 Box Jump Overs 30/24

2/1 Legless Rope Climbs

Rest 6 min

4 Rounds @80%

50 Double Unders

30 Kipping Pull Ups

20 Kb Swings 2/1.15

Rest 6 min

4 Rounds @80%

5 cal AD

10 Power Snatch 135/95

15 Burpee Over Bar

Friday

AM

Clean 60/3, 70x3x2, 80x3x2

Push Press 67.5x10x3

Back Squat 60/3, 70/3, 75/2, 80/3, 85/2

Chinese One Arm Row 10,10,10

PM

Team

2 person Dude and Chick SET CLOCK for 30 min

Yoke carry for max distance in 3 minutes.

Dude will carry the yoke loaded with 370 pounds as far as he can. Then, the team will strip the weight to 230 pounds and Chick will carry it as far as she can. Each team member gets one attempt to move the yoke.

Time Cap: 3 minutes

After the 3-minute time cap is up, teams will rest for 7 min

For time: Working one at a time:

155/225 pound Clean and jerk, 30 reps

100 yard Sprint (both)

20’ Rope climb, 15 reps

100 yard Sprint (both)

Then with time remaining each member must complete 3 reps of muscle up before trying to find a 1RM Snatch

Time Cap: 20 minutes

Saturday

AMRAP in 12 minutes 

 150 Wall balls 

90 Double Unders  

30 Muscle ups

+

SWIMMING:
300 m swim OR
3x100 m

15x50
--- 5x50 BUILD
--- 5x50 Pull (work on body position in the water
--- 5x50 Kick/Swim

400 m swim
Odd 100- 15 air squat
Even 100- 15 pushup
So: 100 m swim, 15 air squats, 100 m swim, 15 pushups, 100 m swim, 15 air squats, 100m swim, 15 pushups

100 m easy swim (if you want more distance, do a 200 here)

4x50 underwater/swim
200/100 m cooldown
Total: 1800/2k m

Sunday 

AM

Run 20min

PM
A, Clean + Front Squat + Thruster + Push Press 65%(of 1RM Clean and Jerk) x1+1+1+1x5
B. Stiff Leg Deadlift 60% of 1rm Deadliftx8x3

C. HSPU 45 reps

Week Feb 6th

Tuesday
AM
5x
Row 60s @100%
rest 5 min

 PM
A. Hang Power Snatch
OTM EMOM 60% x 3 reps x2 min, 65x3x2 min, 70x3x 4 min (Stay high hang for as
long as possible)
B. Clean and Jerk
60%1+3, 70%x1+3x2, 80%x1+2x2; rest 2 min
C. Back Squat 60x3,
70x3, 80x3, 85%x2
D. Deadlift 70x5x6

+
for time:
20 CTB Pull Ups
run 400m
20 CTB Pull Ups
run 400m
20 CTB Pull Ups

Wednesday- Single Session
12 min AMRAP
300/250m row
3 S2OH (185/125)
6 Kb Swings 2 pood/1.5 pood
rest 5 min

12 min AMRAP
200m Run
2 Rope Climbs
4 HSPU
6 burpee

rest 5 min

12 min AMRAP
Assault .2 miles
6 front rack lunge
(185#) Fat Bar
4 Muscle Ups

rest 5 min

for time @85-90%:
Row 3k

Friday
AM
A. Snatch 60/2,
70/2, 80x2x4 E2M
B. Power
Clean+Thruster+Push Press EMOM 60 x 1+1+1s x2 min, 65x1+1+1x2 min, 70x1+1+1x 6
min
C. Pause Front
Squat(3 second at bottom)  60/3, 70/3,
75/3, 80x3x2
D1. One Arm Db Rows
10, 10, 10
D2. Ring Dips Strict
(Tempo 22x1) AMRAPx3

PM
Teams of 2. One
working at a time:
Row 3k
30 deadlifts  275/195 (Partner Holds while other works)
15 muscle-ups
Row 2K
20 deadlifts 315/215
(Partner Holds while other works)
10 muscle-ups
Row 1k
10 deadlifts 365/265
(Partner Holds while other works)
5 muscle ups
**1 person working
at a time

Saturday
AM
3 Sets NFT
Hand Stand Walk 100ft(50ft then turn)
Ring Ice Cream Makers x 10 reps
+
AMRAP in 18 minutes
15 Box Jumps 24"
12 Push Press 115/75
9 Toes to Bar

Rest 15 min

5 minutes @ max
effort
PS @ 95/65 x 7
double unders x 35

 Sunday
AM or whenever you have time:  Swim
Swim workout!
200 m warmup (or 2x100)
2x50 kick

2x:
4x100 swim :25-:30 rest
1 min rest
4x50 pull :20 rest
1 min rest
4x50 kick :20 rest
3 mins, repeat
(Do the 100's and 50's then repeat again)

4x50 underwater/swim
100 m cooldown
Total: 2200 m
2nd Session

• Clean(Full) 60/3,
70x3x2, 80x3x2 E2M
• Back Squat 60/4, 70x4x2, 75/4
• TNG Panda Pulls 4x5@85% of
1RM Snatch
+
for time:
Run 1 mile
50 pistols,
alternating
25 Hang snatch 155/105

+
NFT
50 banded good mornings
100 Kipping Pull Ups

Jan 30 Week

Tuesday

AM

16 min AMRAP

Row 20/15 cal

7 Burpee over ERG

40 Double Unders

PM

A. Snatch- 60/2, 70x2x2, 80x2x2 

B. Halting Snatch Deadlift http://www.catalystathletics.com/exercise/186/Halting-Snatch-Deadlift/80x3x4

C. Back Squat 60x4, 70x4x2, 80x3x2

D. Pull Ups Volume

5 x 25 reps; rest 1 min

+

for time:

20 OHS (155/115)

Run 200m

15 OHS (155/115)

Run 200m

10 OHS (155/115)

Run 200m

+

Iron Scap

Wednesday

AM

30 min total accumulated time on Assault @ Z1

every 3 min perform 10 total Turkish get ups 16/12kg

PM
A.  

Power Clean and Jerk(any type) OTM*

60% x 2+2x5 min

rest 3

Power Clean and Jerk(any type) OTM*

65% x 2+2x5 min

rest 3

Power Clean and Jerk(any type) OTM*

70% x 2+2x5 min

*P.Clean, P.Clean, jerk, jerk

B1. CGBP 70%x6x5

B2. Stiff Leg Deadlifts 60% of Deadlift 5 x 8

+

3 rounds

21 Kb Swings 2/1.5

15 HSPU

Friday

AM
A. Clean from blocks below the knee 60%x3, 70x3x2, 80%x3x2; rest 2 min
B. Front Squat + Thruster; 60% of Front Squat add 5# to last week; 4x1+1
C. Back Squat 90%x1, -60#/-40# x 5 reps

D1. Strict press 3,3,3 60% of Clean and Jerk

D2. Strict Pull Ups  AMRAP x 3

E. Iron Scap

PM

4 min amrap:

8 PS (75/55)

6 box jump (24″)

20 Dus

rest 10 min

As many rounds and reps as possible in 6 Minutes of:

325/265 lb. Deadlift x 4 reps

Muscle-Up x (males-4 reps; females-2 reps)

Rest exactly 8 minutes, and then:

As many rounds and reps as possible in 8 minutes of:

185/135 lb. Squat Clean x 6 reps

Handstand Push-Ups x (males-12 reps; females-6 reps)

Rest exactly 6 minutes, and then:

As many rounds and reps as possible in 10 minutes of:

Row 500 Meters

10 Chest-to-Bar Pull-Ups

10 Burpees

Saturday

20 min EMOM

Hang Power Snatch( straps are fine if hands are blown) 60% x 2 reps x2 min, 65x2repsx2 min, 70x2 repsx 6 min

T2B 10 reps-Even

+

Free Standing HSPU work/Hand stand walking 

+ 

800m Sled Drag 

Sunday

AM

Swimming

Warmup: 

3x100 m swim

3x 50 kick (CAN use a kick board but if you want to practice breathing/get comfortable keeping your head underwater, do streamline kick) 

**focus on kicking from the Hip not the KNEE, your knees shouldn't be bending a ton when you kick. 

Skill/drill: 

10x50 

ODD- swim  EVEN: 25m kick, 25m swim 

:20 sec. Rest btwn 50's 

Main: 

5x75 BUILD 

1st 25m easy, 2nd pick it up, 3rd sprint 

*make it obvious btwn. 1st and 3rd lap pace. 

Rest :20 between each 

3 min. Rest/stretch/water 

1x 200m swim try to stay moving, record time

Lungs: 

4x50 25m underwater/25 m recovery (probs will want to swim on your back) rest as needed btwn sets 

Cool down: 150m easy 

Total: 1900m

PM
A. Clean +Thruster + Push Press; Clean and Jerk 1RM as base;  60x1+1+1x3,  65x1+1+1x3, 70x1+1+1x3
B. Front Squat  60%x10x5
+

EMOM 20 min

10 Wall Ball Shots-Even

Row 15 cal-Odd

+

5 rounds for time of:

15 GHD Sit-ups

15 Hip extensions

115/75 pound Thruster, 10 reps

115/75 pound Clean & Jerk, 10 reps

Jan. 22 Week

Monday-Single

A. Snatch Work to a Heavy Single(2kg rule for PR attempts)
B. 5 min AMRAP 85%(full Snatch)
C. Back Squat 50% of 1RM  5x5
D1. Stiff Legged Deadlift 60% of Deadlift 3 x 8; hips high lumber flat!
D2. Dips 3 x AMRAP

+

5 sets

2 min AMRAP

25 pull ups

30 OH Squats 115/75

rest 4 min

Tuesday

AM

Run 10 min

+

Run 800 m @ 100%

rest 6 min x 3

PM

4 sets

15 toes to bar

10 burpees

15 box jumps - 24"

30 double unders

rest walk 3 min actively

(goal is all sets same time and effort)

+

10 min airdyne @ easy pace

Wednesday-Single

A.Hang Clean and Push Jerk OTM - Bad Wing Crew Just do hang clean OTM instead of the jerk.  Fix those wings!

60%/2+2, 70x1+2x2; 80%x1+1x2

B.Front Squat 60%x10 reps x 5 sets

C.

10 Power Clean "touch and go" unbroken x 3 sets(go up weight each set); 

rest 20 sec

Ring Push ups @ 31X1; amrap (-2) x 3 sets x 3; 

rest 20 sec

KBS - 20 unbroken x 3; 

rest 20 sec

20 Hip Extensions @ 1010 x 3; 

rest 3 min

+

4 Rounds for time:

10 Db Power Snatch 70/50 alt hands

15 wall balls - 20/14 to 10 ft

5/3  Bar Muscle Ups

Row 300/250m

Friday

AM

Aerobic

4 rounds:  500m, 60sec rest, 300m, 3min rest

PM

A.Clean  Work to a Heavy Single(2kg rule for PR attempts)

A. Front Squat + Thruster 4x 1 (60% of Clean and Jerk)

B. Back Squat 2 x 5, 1 x AMRAP; same weight as monday

+

12 min AMRAP

Every 2 min 5 cal Assault to continue

7 Hang Power Clean 135/95

10 Pistols

5 Burpee Pull Ups 1 ft reach

Saturday

A. Power Snatch + OH Squat

0-5 min 60%; OTM

6-10 min 65& OTM;

11-15 min 70% OTM

B1. Press

3,3,3 @50% of Clean and Jerk

B2. Strict Pulls AMRAP x 3

+

5 sets for total time:

10 push jerk - 185#/95#

20 Kipping Dips

30 double unders

rest 2 min

+

21,18,15,12,9,6,3 reps for time - Unbroken

KBS - 2/1.5 pd

Jan. 9th Week

Monday - AM
4 sets
Run 3 min
rest 2 min

+(rest 10 min)

4 sets
Row 90 sec
rest 90 min
+(rest 10 min)

4 sets
10 T2B
25 Double Unders
rest 45 sec

 AM or PM  Prioritize what you hate
• Snatch 60/1, 70/1, 80/1,
85/1, 90/1, 95/1
• Front Squat 60/2, 70/2, 80/2,
85/2, 90/2, 95/1, 90/2
+

EMOM x 10
ODD-Power Clean and 

Power Jerk (not TNG; drop and reset; % based off max clean) 60/3, 65/3, 70/3,
75/3, 75/AMRAP

Even-Pull Ups 15x4,
AMRAP
+
4 sets
5 Heavy Deadlifts
10 Burpees over bar
5 Cal Assault Bike
rest 4 min

Tuesday- AM.
10 min AMRAP
10 Ring Dips
15 Wall Ball Shots
15 Box Jumps 24"

 Rest 5 min

10 min AMRAP
10 Ring Push Ups
15 Kb Swings
20 Walking Lunge Steps

PM:
for time:
30 115/75 Hang Squat Clean
50 HSPU
30 115/75 Hang Squat Cleans

Wednesday
AM
Swim
 or

6x
500m @VERY easy pace
Rest 1:30

Rest 4 min
6x
500m @VERY easy pace
Rest 1:30


PM
A. Power  Snatch + Hang Snatch 60/2+2,65/2+2,
70/2+2, 75/1+1, 60/2+2; E2M(EVERY 2 Minutes)
B. Pendlay Row 5,5,5,5,5
C. 14 minute EMOM 

odd =  Kb snatch x 5/5 reps

even = 7 Glute Ham Raises
D. EMOM 12 min20
GHD Sit Ups-odd
3 Rope Climbs-even

Friday - AM
A. Clean and Jerk - 60/1, 70/1, 80/1, 85/1, 90/1, 95/1
B. Back Squat 60/2, 70/2, 80/2, 85/2, 90/2, 95/1, 90/2, 95/1
C1. Strict HSPU @ 2010 - amrap (-2) x 3 sets; rest 60 sec
C2. RDL @ 4011; 8-10 x 3; rest 60 sec
D. EMOM 10 min
Prowler Push 40 yards Odd
25 Kb Swings 25 Unbroken Even

PM
CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Saturday
Individual:
3 Hang Clean 265/180 or 235/160
3 Front Squat 265/180
3 Shoulder to OverHead
2 Hang Clean 285/190 or 255/170
2 Front Squat 285/190
2 Shoulder to OverHead
1 Hang Clean 305/200 or 275/180
1 Front Squat 305/200
1 Shoulder to OverHead
+
10 min airdyne @ easy pace
+
4 sets
15 toes to bar
10 burpees
20 Db OH Lunges 70/50
30 double unders
rest walk 3 min actively
(goal is all sets same time and effort)
+
10 min airdyne @ easy pace
+
4 Rounds for time:
10 Db Power Snatch 70/50 alt hands
15 wall balls - 20/14 to 10 ft
5/3 Muscle Ups
Row 300/250m 

Week Jan 2 2017

MONDAY
AM
• Snatch 60/2, 70/2, 80/2,
85/2, 90/1, 80/2, 85/2, 90/1
• Front Squat 60/3, 70/3, 80/3,
85/2, 90/2, 80x3x2
• EMOM 12; Power Clean+Hang
Clean 1+1; 65% for 3 min, 70%for 3 min, 75 for 4-6 min
• Press 50%x5, 60%x3, 70%x2, 75%x1,
80%xAMAP

PM
every 30 sec switch
x 15 min
T2B 5 reps
Handstand Wall Runs 3
Rope Climbs 1

+
3 x 3 min AMRAP
Thrusters 10 reps 115/75
Bar Muscle Ups 5/3
Hang Power Cleans 10 reps 115/75
rest 2 min

Tuesday
AM
3x3000m w/ 5min rest b/t reps

Workout Details: Alternate tempo for each 3000m
interval
500m 80-90%, 500m 50-60%
400m 80-90%, 400m 50-60%
300m 80-90%, 300m 50-60%
200m 80-90%, 200m 50-60%
100m 80-90%, 100m 50-60%

PM
20 min AMRAP
14 Burpee
21  Kb Swings 2/1.5
1 min AB for cal
Total reps is score
+

For time:
100 Double-unders
40 Unbroken Hip Extensions
80 Double Unders
30 Unbroken Wall Ball Shots
60 Double Unders
20 Unbroken CTB Pull Ups
40 Double Unders
10 Unbroken Strict HSPU
20 Double Unders

Wednesday

AM 

Swim 

PM
• Hang Clean 70%x2x5
• Back Squat w/ 3 sec Pause @bottom; 60/2, 70/2, 80/2, 85/2
• Power snatch
12x3 OTM @60%
• RDL(% based off of clean; 90%
x 5, 95% x5, 100% x5, 105% x5 x 2

+
Prowler Push

3x
30
sec Prowler 140/90
Rest 90 sec

Friday

AM
A. Power  Snatch + Hang Snatch 60/2+2,65/2+2, 70/2+2, 75/1+1, 60/2+2, 65/2+2
B. Clean  60/2, 70/2, 80/2, 85/2, 90/1, 80/2, 85/2, 90/1
C. Press + Push Press + Push Jerk 50%(of Clean and Jerk)(+10#) 5x 1+2+3 

PM -Friday Night Lights

Perform the following six events against a running clock:

5 Minutes of Rowing for Max Meters

4 Minutes to Establish a 2-RM Front Squat

3 Minutes of Ring Muscle-Ups

4 Minutes to Establish a 1-RM Shoulder to Overhead

5 Minutes of Burpee Box Jump-Overs (24″/20″)

Rest exactly 5 minutes, and when the clock reaches 26:00…

Complete as many rounds and reps as possible in 4 minutes of:

8 Thrusters (135/95 lb)

8 Alternating Pistols

Saturday

Teams of TWO.  Guy/Girl

For time:

20 Deadlifts (315/215 lb)

40 Pull-Ups

80 Double-Unders

20 Cleans (225/145 lb)

40 Pull-Ups

80 Double-Unders

20 Snatches (135/95 lb)

40 Pull-Ups

80 Double-Unders