Week of September 26th - 30th

September 25, 2016

Strength: OHS; OT2M; 6x3 @ 70%

Metcon: Workout of the Month “Isabelle’s Little Sister”
- 30 snatches for time (115/75)


Week of 9/26/16 - 9/30/16

September 25, 2016

Strict Press 7x3

Kettlebell "Dirty Thirty" Rxd: 35/53
30 Goblet Squats
30 Jumping Pullups
30 American Kettebell Swings
30 Knees to Elbows
30 Push Press
30 Lunges (15R/15L)
30 V-ups
30 Snatches (15R/15L)
30 Burpees
30 Cleans (15R/15L)


Week of September 18th

September 18, 2016

Push Press 10-10-10
Goblet Squat 10-10-10

"Helen"
3 RFT
400m Run
21 American Swings (35/53)
12 Pull-ups


Week of 9/19/16 - 9/23/16

September 18, 2016

Skill: OT1M (12 minutes; 4 sets)
- Minute 1 - double unders x 50
- Minute 2 - handstand hold x :45s
- Minute 3 - russian kb swings x 12

Strength: OT:40s; Front Squat 10x2 @ 80%

Metcon: CrossFit Mainsite WOD 160828
10 Rounds For Time


Week of September 11th

September 11, 2016

Strict Press (R+L) 5-5-5-5-5

5 Rounds
400m Run
10 American Swings (70/53)
10 Pullups


Week of 9/12/16 - 9/16/16

September 11, 2016

Skill: OT1M (12 minutes; 4 sets)
- Minute 1 - double unders x 40
- Minute 2 - handstand hold x :35s
- Minute 3 - kb snatch x 10 (5R + 5L)

Strength: OT:40s; Front Squat 12x2 @ 75%

Metcon: “Always Remembered” 9-11-2001
Partner Up


Week of September 4th

September 5, 2016

Strength
Dbl Clean Pyramid (5-4-3-4-5)x3
Conditioning
16 min AMRAP
20 American Swings
30 Air Squats
20 Push Press
10 Pull-ups


Week of 9/5/16 - 9/9/16

September 5, 2016

Tuesday
- Skill: OT1M (12 minutes; 4 sets)
- Minute 1 - double unders x 30
- Minute 2 - handstand hold x :30s
- Minute 3 - hollow rocks x 15

- Strength: OT:40s; Front Squat (Add 5-10# to previous 1rm) 12x2 @ 70%

- Metcon:


Week of August 29

August 29, 2016

A. Bottoms-up Press 5-4-3-2-1
Pull-ups 5-5-3-3-3

B. SR = Single Rep
5 SR Swings (R)
5 SR Cleans (R)
5 SR Snatch (R)
Repeat on Left. 3x5 min with 3 min rest between sets


Week of 8/29/16 - 9/2/16

August 28, 2016

A. 15 - 20 Minutes to establish today’s 1rm Power Clean

B. For Time
- 50 ab mat sit ups
- 50 walking lunges
- 50 ab mat sit ups
- 50 akbs (53/35)
- 50 ab mat sit ups
- 50 air squats


Week of 8/22/16 - 8/26/16

August 21, 2016

A. 12 Minute EMOM; 1 x Power Clean + 1 x Front Squat
B. 4 Rounds For Time
- 200m Run
- 10 Hang Power Clean (95/65)
- 10 Alt. OH Lunges (5R + 5L)


Week of August 15

August 14, 2016

Monday
A. Farmers Lunges 5x5
Bench Rows (R+L) 5x5

B. 4 Rounds
500m Row
25 Thrusters (35/53)
15 Pullups


Week of 8/15/16 - 8/19/16

August 14, 2016

Monday
A. 1 Hang Power Clean + 1 Power Clean OT:90s ; 8 sets ; work up in weight
B. 7 Minute AMRAP
- 7 Hang Power Cleans (135/95)
- 7 Front Squats
- 15 T2b


Week of 8/8/16 - 8/12/16

August 7, 2016

Skill/Technique
- Split Jerk Footwork
Strength
- Split Jerk 6x2 OT2M @ 80%
Metcon
3 Rounds
- 300m Row
- 15 HSPU
- 9 Strict Pull Ups


Week of 8/1/16 - 8/5/16

July 31, 2016

Strength: Front Squats 12x2 OTM @75% of 1RM

Conditioning: For Time

•1000m Row
•21 AKBS
•21 BURPEES
•15 AKBS
•15 BURPEES
•9 AKBS
•9 BURPEES
•800M Run
(53/35)


Week of 7/25/16 - 7/29/16

July 24, 2016

Strength:
3x :30s nose to wall handstand hold; rest 90 seconds between sets
then...
OT2M - Split Jerk 6x2 (medium weight, stay at same weight for all sets)

Conditioning: 5 Minute AMRAP
- 5 Pull Ups
- 5 HR Push Ups


Week of 7/18/16 - 7/22/16

July 18, 2016

Strength: 8 Minute EMOM x 1 Power Clean + 1 Hang Squat Clean

Conditioning: 6 RFT
250m Row
15 Ab-Mat Sit Ups
10 Air Squats
5 Push Ups

Accessory: Pallof Press Holds 4x :30s (R+L)


Week of 7/11/16 - 7/15/16

July 10, 2016


Strength/Skill: 15-20 Minutes of Split Jerk Technique

Conditioning: For Time
50 s2oh (115/75) complete 5 burpees on top of each minute

Accessory: Banded Pull Aparts x 100 reps


Week of 7/4/16 - 7/8/16

July 4, 2016

Skill
- 15 Minutes- Split Jerk Technique
Strength
- Clean & Jerk EMOM
- 12 x 1
Conditioning
8 Minute AMRAP
- 10 s2oh (115/75)
- 10 bar over burpees
Accessory
- 3 x 10 reverse grip dbl kb row
- 3 x 30 banded pull aparts


Week of June 27th - July 1st

June 26, 2016

6.27.16 - Monday

Push Press
- 80% x 1
- 90% x 1
- 95% x 1
- 100% x 1
- 101-105% x 1

8RFT
- 10 Pull Ups
- 200m Run

Accessory
- Alternating DB Overhead Press 2x8
- Alternating DB Forward Raise 2x8
- DB Side Lateral Raise 2x8


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