Tag Archives: crossfit

Friday, 11.04.16

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AMATEUR

POWER CLEAN 5x3 Add 2.5lbs to your last workout.

CHIN UPS 3x MAX REPS, rest 2-3 minutes between sets

COLLEGIATE

5 SETS OF: 3 DEADLIFTS + 3 POWER CLEANS Work up to a heavy triple on DL to PC complex. These can be done in a touch and go manner if you choose to. After each set, perform dynamic step ups.

DYNAMIC STEP UPS 10 reps right and 10 reps left

CONDITIONING

6. 5. 4. 3. 2. 1 FRONT SQUAT, add weight to the bar after each set

After each set of Front Squats perform 5 BURPEE BOX JUMPS

2016 11 03

Thursday, 11.03.16

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AMATUER

BACK SQUAT 3x5 add 5 pounds to whatever you did Monday.

BENCH PRESS 3x5 Add 2.5 pounds to your bench for 3x5.

COLLEGIATE

NINJA GET UP TO BOX JUMP 1. 1. 1. 1. 1 Work up to a big single.

INCLINE BENCH 10. 10. 10 Get some heavy sets of 10.

CONDITIONING

15. 12. 9. 6. 3 BENCH PRESS, Use body weight for the bench press. SEATED DUMBBELL PRESS

2016 11 02

Monday, 10.31.16

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AMATEUR

BACK SQUAT 3x5 Add 5 pounds to whatever you did last time.

PRESS 3x5 Add 2.5 pounds to whatever you did last time.

COLLEGIATE

BACK SQUAT 10. 10. 10 Work up to a heavy 10 reps.

PUSH PRESS 3. 3. 3. 3. 3 Work up to a heavy triple.

CONDITIONING

100yd Sprint Rest 60 seconds 100yd Sprint Rest 90 seconds 80yd Sprint Rest 60 seconds 80yd Sprint Rest 90 seconds 60yd Sprint Rest 60 seconds 60yd Sprint Rest 90 seconds 40yd Sprint Rest 60 seconds 40yd Sprint

2016 10 30

Friday, 10.28.16

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AMATEUR

POWER CLEAN 5x3 Add 2.5lbs to your last workout.

CHIN UPS 3x Max Reps Rest 3 minutes between sets

COLLEGIATE

POWER SNATCH 2. 2. 2. 2. 2. 2 Work up to a heavy double on the PS.

SHIN HOPS 5. 5. 5. 5. 5. 5 Work 5 shin hops between sets.

CONDITIONING

13 MINUTE AMRAP 25YDS BEAR CRAWL W/ KB PUSH, Go heavy. 10 DIPS 10 right and 10 left BULGARIAN SPLIT SQUAT, ADD WEIGHT IF ABLE

2016 10 27

Thursday, 10.27.16

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AMATEUR

BACK SQUAT 3x5 add 5 pounds to whatever you did Monday.

BENCH PRESS 3x5 Add 2.5 pounds to your bench for 3x5.

COLLEGIATE

SANDBAG WALKING LUNGE 25yds. 25yds. 25yds. 25yds, 25yds Go heavy.

CLOSE GRIP BENCH 3RM, Max Reps @ 80% Work up to a 3 rep max. Pull of 20% and one set of max reps.

CONDITIONING

25. 20. 15. 10. 5 RUSSIAN KB SWINGS FARMER WALKS 25YD FARMER CARRY after each set of KB Swings Go as heavy as possible.

2016 10 26

Tuesday, 10.25.16

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AMATEUR

DEADLIFT 1x5 Add 10 pounds to your last DL workout.

STRICT PULL UPS 3x Max Reps Rest 3 minutes between sets.

COLLEGIATE

DEFICIT DEADLIFT 3RM Work up to a heavy triple off a 3" platform.

WEIGHTED PULL UPS 5. 5. 5 Find a 5 rep max

CONDITIONING

3 ROUNDS 60 SEC MAX DUMBBELL PUSH PRESS 60 SEC MAX LATERAL PLYO SKIERS (Right + Left = 1 rep) 60 SEC MAX BALL SLAMS 60 SEC MAX RUSSIAN KB SWINGS 60 SEC MAX C2 ROWER CALORIES 60 SEC REST

2016 10 24

Monday, 10.24.16

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AMATEUR

BACK SQUAT 3x5 Add 5 pounds to whatever you did last time.

PRESS 3x5 Add 2.5 pounds to whatever you did last time

COLLEGIATE

BACK SQUAT 2. 2. 2. 2. 2 Work up to a heavy double.

PRESS 5. 5. 5. 5. 5 Work up to a heavy five on the press.

CONDITIONING

15. 12. 9 BACK SQUAT 225/135 pounds DYNAMIC PUSH UPS

2016 10 23

Friday, 10.21.16

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AMATEUR

POWER CLEAN 5x3 Add 2.5lbs to what you did last.

CHIN UPS 3x Max Reps Rest 3 minutes between sets

COLLEGIATE

POWER CLEAN 3. 3. 3. 3. 3 Work up to a heavy triple on the power clean

DUMBBELL BOX JUMPS 5. 5. 5. 5. 5 Start conservative on the first set and work up each set as long as your technique is on point.

CONDITIONING

15 MINUTE AMRAP OF: 10 DIPS 15 TRUE PUSH UPS 10 RT/10 LT BULGARIAN SPLIT SQUAT 15 ROTATIONAL BALL SLAMS

2016 10 20