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