General Fitness Monday

11/30/15
Prep Work

3 Min R0w For calories- Keep track of how many you can get in a warmup format
2X30
Table top stretch
Couch stretch

2X10 Goblet squats 53/35

WOD
A.
Back squat-establish a 10 Rep max (15Min Time cap)

B.
LVL 1
5-1 Ring rows+Push ups
Rest 2 min
21-15-9 For time
Pull Ups+Push ups
*Pace out the 5-1 at a pace that you know you can maintaing for 5-10 min if needed, once your rest time is up go as fast as possible while still maintaining good form on the 21-15-9.

LVL 2
5-1 Ring pull ups+HSPU
Rest 2 min
For time:
5 Muscle ups
25 Push ups
4 Muscle ups
20 Push ups
3 Muscle ups
15 Push ups
2 Muscle ups
10 push ups
1 Muscle up
5 push ups

C.
2 sets
Airdyne 2 min @ 60%
1 Min Couch stretch
5 burpees
1 Min Soleus stretch

Cool Down
Mobility
Post results

12/1/15
Prep Work
300M Row
2X6
Drinking birds
leg Pumps
10 Tuck jumps

WOD
LVL 1
For time
65 Calorie row
65 Thrusters 65/45

LVL 2
14 Min Time cap
27-21-15-9
Calories Rowed
Thrusters 105/75
*LVL 1 Will go first then 2. For LVL 2 The weight is heavier then the crossfit open version- if need scale, if you have done this wod and have been close to or under 15:00 go with the heavier weight.

B.
1-5 500M Repeats
Taking 90% of your row last week perform
Row 500
Rest 1 min
*Must hit the 90% or faster, the goal is 5 sets. If unable to hit the time stop.

12/2/15
Prep Work
3 rds
50′ Bear crawl
50′ Burpee Broad Jump
50′ Walking lunge
10 Wall facing squats

A.
5 Sets 3Power snatch+3 OHS

B.
For time
80 DU
40 American swings
40 DU
20 American swings
20 DU
10 American swings
Rest 3 Min

C.
For time and Quality
3 rds of
10 Burpee Box jumps
15 Goblet squats
1 Min Airdyne @ 80% Effort

Cool Down
Mobility
post results

General Fitness Friday 11-27-15

Prep Work
Team stretch

WOD
A.

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

B.
2 Rds
1 Min Pancake stretch
1 Min Hurdle stretch Right+Left
10 Burpees

Cool Down
Mobility
Post results

General Fitness Wednesday 11-25-15

Prep Work

3 min Row (:20 Slow, :20 Med, :20 Fast)

Dowel External Rotation X1 Min Each side (mob app)
Sleeper Stretch X1 Min Each side (mob app)
2X10 Banded resisted squats-Hands on neck

WOD
A.
Taking between 70-90% Of last weeks heaviest snatch
7 Min EMOM
2 Full snatch

Rest 3 min
B.
Taking between 70-90% of Last weeks heaviest clean and jerk
7 Min EMOM
2 Clean and jerk

Approach these first two parts as an opportunity to practice these lifts

C.
21-15-9 For time
KB Shoulder to OVHD
Plate burpees-45lb plate

Cool Down
Mobility
Post results

General Fitness Tuesday 11-24-15

Prep Work
2 rds
50′ Bear crawl
50′ Inch worm push up

2X sets of
6 Drinking birds
6 Leg pumps
10 Air squats

After prep work is done jump on a rower and see what setting you should be rowing at. Get your feet set up and damper setting at your desired lvl and row 300M as a additional warm up

WOD
A.
500M Row Time trial

B.
21 Min AMRAP
American Swings 15-20reps 62/44
Box jump (step down) 10-20reps 30/24″
30 Double unders
10 Toes to bar

With the variable rep ranges don’t be afraid to hit the higher side of them but not at the cost of falling below the minimum.

*If you performed this on Nov 3rd I want you to do the same number of reps on each station and see how many rounds you can get overall, Keep in mind how each movement feels and pick a hard but realistic pace

Optional Conditioning
Taking your 500M Time complete as many 500M Intervals as possible @90% of original time only 1 min of rest in between sets
For example
Time from A was 1:35 my 90% time would be 1:45

*No more then 5 sets

Cool Down
Mobility
Post results

General Fitness Monday 11-23-15

Prep Work
3 Min Row/ Airdyne @80%

2 Min Amrap
5 Wall Balls
5 Burpees
5 Jumping Pull ups

2 Rds
10 Beat swings
10 Banded resisted squats

WOD
A.
12.5
As far as you can in 7 min of Thrusters and Chest to bar pull ups
3 Thrusters
3 C2B
6 Thrusters
6 C2B
9 Thrusters
9 C2B
Etc…

B.
1 set Max Effort Ring Row

C.
3-5 Rds
50′ Walking kick to toe touch
50′ Broad jump
10 Air squats

Cool Down
Mobility
Post results

General Fitness Saturday 11-21-15

Prep Work
Team stretch
50′ Inch worm push ups
2X6 Drinking Birds
2X6 Leg pumps

A.
Teams of 2 (Same sex)

Mens weights
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Womens weights
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

* Break up the work however you want but you cannot work on the next portion until the previous has been completed.
*If you finish the workout before the 8 min  on all sets your score will be your time

B.
Hand stand practice
5X5 Kick up to wall-Work on kicking up using the same technique as last weeks transfer drills
3X:15 Second hold- If you have a good lockout and a neutral body position work on pulling your feet off the wall

Cool Down
Mobility
Post results

General Fitness Friday 11-20-15

Prep Work
3 min airdyne
2X10
Beat swings
KB Deadlifts
Barbell Push press

WOD
A.
5:00 AMRAP
20 Air squats
12 Push press 115/75
9 Toes-to-bar

Rest 5 Min

4:30 AMRAP
20 Air squats
12 Push press 115/75
9 Toes-to-bar

Rest 5 min

4:00 Min AMRAP
20 Air squats
12 Push press 115/75
9 Toes-to-bar

****Goal is overall rounds and consistency

Optional Skill work
LVL 1
5 Sets of
Banded strict ring dips X 3-5 (:5 Lockout in between reps)

LVL 2
5 sets of
:15 Ring lockout + 5 Kipping Dips :15 Ring lockout

Cool Down
Mobility
Post results