Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Snatch 2, 2, 2, 2, 2, 2
Conditioning
Complete 10 rounds for time:
315 lbs Deadlifts – 3 reps
Ring Dips – 6 reps
Toes to Bar – 9 reps
2014 07 04
Crossfit Football Coaches Seminar participants paying up for some chin reaches, with group “I’m a Star Burpees.” Don’t reach your chin!
10 Things No One Tells You About Being a Female Strength Athlete
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 5, 5, 5
Bench Press 5×3 @ 90% of 3 RM
Conditioning
Complete 12, 9, 6 reps of:
75/50 lbs DB Thrusters
Pull Ups (can kip if you’d like)
2014 07 02
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Hang Power Clean 1 RM
Conditioning
Complete 5 rounds for time:
225/150 lbs Power Cleans – 5 reps
100 yard Farmers Walk – AHAP
*search out the heaviest set of DBs or KBs you can find, walk 50 yards out and 50 yards back.
2014 06 30
Amateur
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 8×3 @ 85% of last single for Monday
Press 3×5 @ 90% of 5 RM front Monday
Plyometrics
Complete 10 rounds
16-20″ Lateral Hops (2 feet) – 5 reps
Sprint 20 yards
Rest 60 seconds between rounds
*Start on the side of the hurdle/cone/box and perform a lateral jump over the obstacle landing in a good athletic position. Immediately, hop back over the box, repeating this movement. On the fifth jump, land land in a good athletic position, transition into a 20 yard sprint.
*Alternate starting sides every round.
2014 06 29
2014 06 29
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Strict Chin Ups 3 x max reps
Collegiate
Power Clean 3, 3, 3, 3, 3
Strict Chin Ups 4 x max reps
Conditioning
ON THE MINUTE
Complete (1) one 1/2 gasser on the minute for 10 minutes.
*At the top of every minute perform one 1/2 gasser.
2014 06 26
Amateur
Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Close Grip Bench 3 RM, 1 x max reps @ 80% of 3 RM
Conditioning
RELIGION
Complete 5 rounds:
Squat – Max Reps
20″ Burpee Box Jumps – 7 reps
*Amateur use body weight.
*Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs, use your body weight.
2014 06 26
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Power Snatch 2, 2, 2, 2, 2, 2
Pyramid your weights up to the heaviest set of 2
Conditioning
Complete 10 rounds:
155/105 lbs Ground to Overhead – 3 reps
25/15 lbs Weighted Pull Ups – 5 reps
2014 06 23
Scary thought
Amateur
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 1, 1, 1, 1, 1 (start your first set at 75-80% of 1RM)
Press 5 RM
Conditioning
Complete 5 rounds:
Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side) – 12 reps
Dynamic Push Ups – 12 reps
Sprint 100 meters
2014 06 22
Conditioning
Complete as many rounds as possible in 15 minutes:
185 lbs Power Clean – 3 reps
3 rounds of the following:
Pull Ups – 5 reps
Push Ups – 10 reps
Air Squats – 15 reps
For each round, perform 3 power cleans then 3 rounds fo 5 pull ups, 10 push ups and 15 air squats or 3 rounds of “Cindy”.
2014 06 19