Tuesday

General Fitness

Prep Work
:15 R :15 L Single leg jump rope For 3 min

 

WOD
18 Min AMRAP
20 Double unders
10 Dead Lifts 155/105
20 Box Step Ups 24″/20″

Challenge you guys to get set a goal before attempting this WOD. Then execute

Cool Down
Mobility

Competitive

Prep Work

Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps

Oly

Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 75%

Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

Work Sets
Eight sets of (total of 32 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.
If you don’t have strict handstand push-ups, perform a strict substitution – like L-Seated KB Press.

DO NOT PACE YOURSELF…go hard every work period.

Then

For time:
100/70 Push-Ups

Cool Down

Mobility

Monday

General Fitness Program

Strength
Take 15 Min To work on a Heavy Overhead Squat

WOD
21-15-9
SandBag Clean and jerk, or DB KB long cycle 53/35
Pull Ups

ACC work
3 Rds of
30 on 30 off Hollow rocks

Cool Down
1k Row

Competitive

We will be playing with some of Crossfit Invictus’s Programming. Well established Gym and really knows a thing or two about Crossfit.

Prep Work

2 Rds of
:30 Partner assisted hip stretch
15 Walking lunges


Strength
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 75-80%
5 sets of
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
4 sets for max reps
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds

Note the weight used and the reps achieved.

From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.
Build quickly to 80% of your 1-RM Back Squat, and then…

3 rds for time
5 Back Squats @ 80%
15 Chest-to-Bar Pull-Ups

Saturday

General Fitness

Prep Work
Team Stretch

WOD

Teams Of 4

Complete The Following with a time cap of 25 Min

175 Calories on Rower
150 American Swings 53/35
125 Lunges
100 Pushups

Cool Down
General warmup

 

Competitive

Prep Work
Team Stretch

Oly
Take 20 minutes to build to a “heavy” Clean & Jerk

WOD
“Lift Up Luke”

Complete as many rounds and reps as possible in 5 minutes of:
4 Power Cleans (155/105 lbs)
24 Double Unders
10 Pull-Ups

Rest as needed then

3 Rds For time
800M run
20 Burpees

Cool Down
1k Row

Friday

General Fitness

Prep Work
2 Rds

10 Partner assisted power swings
10 Drinking Birds
10 Leg Pumps

Strength
5-5-5-5-5 
Deadlift

WOD
12 Min AMRAP
3 Push Press (135/95)
5 T2B

Cool Down
1K row

Competitive

Prep Work
3 Snatch pulls
3 High pulls
3 Power snatch
3 Behind the neck push press
3 Snatch drop-Feet already in the landing position, push your body as fast as possible under the bar-Bar should stay in the same place
3 Full Snatches

5 Sets of
Snatch Balance + Overhead Squat
Rest 2-3 minutes

6 Sets of
Bench Press
* Set 1 – 6 reps
* Set 2 – 4 reps
* Set 3 – 2 reps
* Set 4 – 5 reps with set 2 load
* Set 5 – 3 reps with set 3 load
* Set 6 – 1 rep (heavy)
Rest 2-3 minutes between sets.
For time
30 Man-Makers Heavy Dumbbells (50/30 ish)

Man-Maker – DBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press

Cool Down
Mobility

Monday

General Fitness

Prep Work

3 Rds
Table Top Stretch
10 Walking lunges

Strength 
3-3-3-3-3
Front Squat

Wod
8 Min AMRAP
10 SDLHP (KB’s)
30 Sec Chin over bar hold
10 Burpee’s

Rest 2 Min

Row 50 Calories for time

Cool Down
Mobility

 

Competitive

Prep Work
3 Snatch pulls
3 High pulls
3 Power snatch
3 Behind the neck push press
3 Snatch drop-Feet already in the landing position, push your body as fast as possible under the bar-Bar should stay in the same place
3 Full Snatches

Oly

8 sets of
Snatch x 1.1 reps
(rest 10 seconds between singles)
Rest 2-3 minutes

5 sets of
Halting Snatch Deadlift + Snatch Pull
Rest 60-90 seconds
Toes to Bar x 10 reps
Rest 60-90 seconds

 

Wod

“Jackie”

For time:
Row 1000 Meters
50 Barbell Thrusters 45 lbs
30 Pull-Ups

Cool Down

Mobility

Saturday

General Fitness

Prep Work

Team Stretch

Wod

Teams of 3, 1 partner will complete 1 of the following couplets

Option A

3 Rds of
Double-Unders x 40 reps
Toes to Bar x 15 reps

Option B

3 Rds of
15 Clean and Jerk 135/95 lbs
20  Pull Ups

Option C

3 Rds of
15 Deadlifts  245/175 lb
20/15 Handstand Push-Ups

This is a relay. When one person finishes A then move onto B and so on.

Cool down
1K row

 

 

Competitive

 

Prep Work

Team Stretch

Wod
Keep a running clock for all portions of this workout.

3 rds of
Double-Unders x 40 reps
Toes to Bar x 15 reps

When the clock hits 5:00, perform the following:

3 rds of
15 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups

When the clock hits 15:00, perform the following:

3 rds of
15 Deadlifts (245/175 lb)
20/15 Handstand Push-Ups

Cool down
Mobility

Friday

General fitness

Prep work
10 jump stars
5 pull ups
3
Rds

Wod

5 rds of
10 sandbag thrusters (or KB thrusters)
10 c2b pull ups
30 double unders
Rest 60 seconds in between rds

ACC WORK
1×5 min long cycle set (single bell) unlimited hand switches, setting
The bell down terminates the set

Cool down
Mobility