MONDAY WORKOUT

A nice little Push/Pull day!

Strength:

Bench Press - Today, you'll have multiple opportunities to set a new 1RM, but be smart about it.

Sets of: 20 - 1 - 10 - 1 - 5 - 1 - 10 - 1 - 20
*Your first set of 20 should be around 50% of your 1RM. Your first set of 1 should be around 90 - 95% of your 1RM. Be smart about your sets, and stay in a solid position, keeping the shoulders back and down, and a good back-arch.
In between sets of Bench Press, perform alternating sets of Ring Rows, and Dumbbell Rows for sets of 10. For example: 20 reps of Bench Press, then 10 Ring Rows (feet on a box), 1 rep Bench Press, then 10 Dumbbell Rows w/ 20 - 30# (you can go a little heavier if it feels solid)... etc. This will take up pretty much the entire class today, so be smart about your rest as well.

FRIDAY WORKOUT

Don't forget - YOGA, only $10 at 6:30pm guys and gals.

Power 25 - 30 Minutes:
Rep 1: Hang Squat Clean
...wait ~10 seconds
Rep 2: Full Squat Clean
*Start at 70%, and work your way up to possibly setting a new PR. Slowly move up in weight, increasing around 5% each set. It is not mandatory to go for a new best today, just use these sets to work your technique, and only go for it if everything feels solid. You must drop the barbell between every rep.


Then...


Not For Time:
50 Total Strict Toes2Bar (no kip; scale to Leg Raises if need be, but make it HARD)
50 Total Ring Rows (get as parallel to the floor as possible)
*You may break up these movements however you like, just shooting for 50 total reps of each movement.

WEDNESDAY WORKOUT

Strength:
Press - Spend 5 - 7 minutes for warm-up sets, then move into your work sets. For your work sets, START with the weight you finished with last week. You can adjust the weight up or down a smidge (ha!... smidge) depending on how your shoulders are feeling.

Warm-up Sets:
5 reps @ 50%

3 reps @ 65%

2 reps @ 75%

Work Sets: 3 - 3 - 3 - 3 - 3 on 2:00 clock per set @ weight you completed last week's last set

Then...

Deadlift - Still NO switch grip this week. Warm-up sets should only take a few minutes, and you should only need maybe 2 sets to get to your first work set, if that.

Work Sets: Should only take 12 minutes for work sets (3mins per set)

10 reps @ 55% (unbroken, if possible)

8 reps @ 65% (unbroken if possible)

6 reps @ 73%

4 reps @ 83%

Then...

Not For Time - just get the reps done... :-)
2 Times Through:
10 Strict Toes2Bar (no kip whatsoever)
15 Ring Rows (make them hard!)
**5 Minutes to Complete**

SATURDAY WORKOUT

Team Workout Saturday!!! We're going to do our own version of "Frantasy Land" from the CrossFit Games this year.

"Hydro's Frantasy Land"

In Teams of 2:

Team Member 1:

15 Thrusters (65/95)

15 Calorie Row

Carry 25#/45# Plate to Pole & Back

Team Member 2 repeats above...

...weight on barbell goes to (75/115)...

Team Member 1:

12 Thrusters (75/115)

12 Ring Rows (feet on 20" Box)

Carry 25#/45# Plate to Pole & Back

Team Member 2 repeats above...

...weight on barbell goes to (95/135)...

Team Member 1:

9 Thrusters (95/135)

9 Dumbbell Rows/Kettlebell Rows (70s/53s)

Carry 25#/45# Plate to Pole & Back

Team Member 2 repeats above...

**20 Minute Cut-off**

*Only one person works at a time, going in the order listed above. You may only add the weight to the barbell after Team Member 2 gets back from their run.

THURSDAY WORKOUT

5 Rounds For Snatch Reps

3 Minutes to complete:

500m Row

30 Double Unders

Max Snatches with time remaining each 3min round (75/55)

Rest 3 Minutes

*If you cannot do Double Unders, do 60 Singles per round, or scale your reps back. You should ge tot the Snatches with at least 30 seconds left, so scale accordingly, even if you need to scale the Row. Keep the Snatch light. If 75/55 feels moderately challenging, take some weight off of the bar. It should feel easy to lift, and because it's light, you should be able to make your technique look as good as possible. Squat Snatch is not required, you may Power Snatch, or Muscle Snatch.

Post Workout Extra - With the time remaining in class:

30 Ring Rows - Use as many sets as you need, and keep the focus on technique. No time cap for this, just get 'em in.

MONDAY WORKOUT

Power Work 15-20 Minutes:

2 Position Clean @ 70 - 75% of 1RM Clean (5 Total sets on a 2:00 Clock)
Rep 1 - Mid-Thigh Hang Power Clean
Rep 1 - Power Clean From Floor

*Work up to 70%, and use 70% for your first set. If it felt solid for both reps, you may add weight. If you had difficulty completing the set, stay at 70%. 


Then...


4 Rounds For Time:
10 Toes2Bar
10 Burpees

**8 Minute Cut-off**


Finish the day with 50 Ring Rows... not for time, just get them in.

WEDNESDAY WORKOUT

Strength/Accessory Work 15 Minutes:

5 Sets of 6 - 8 Reps

Heavy Dumbbell Rows or Weighted Ring Rows

*You can mix it up between these two movements, but make sure whichever you do is HEAVY. You shouldn't coast through these sets, they should be hard so you can help balance out your shoulders by hitting some pulling movements like these. 

Speed/Skill Work 10 Minutes:

3 Sets of 10 Unbroken Reps

Thrusters @ 40 - 50% of your 1RM Push Press

*Rest 2 - 3 Minutes between sets, and try to go unbroken on all three sets. These should not be heavy, but feel light to moderate, and doable in sets of 10.

Mobility/Cool Down

Hit the Bike or Rower for 5 Minutes, then use bands or a lacrosse ball and/or a roller on your shoulders/lats/traps. Don't Skip This!!!

SATURDAY WORKOUT

Mobility - hit your glutes and shoulders with a lacrosse ball / hit your hamstrings, quads, and arms with a floss band.

Skill/Accessory Work:
Overhead Squat Positioning
Ring Rows 3 sets of 10 (make the angle difficult)



Non-Games Athletes
"Jackie" on 10

1000m Row (Damper on 10)
50 Thrusters (44/33… bar only)
30 Pull-ups

**12 Minute Cut-off**



Games Athletes
For 20 Minutes:
You and a partner will alternate 60 seconds on, 60 seconds off
Switch between the Rower, and the Bike
Switch to using Arms Only on the Bike/ Hips & Arms Only on the Rower for half of your work.

WEDNESDAY WORKOUT

Mobility 10 Minutes:

Shoulder Mobility with a barbell/lacrosse ball/floss bands
Hip Mobility with lacrosse ball/pvc or foam roller


Strength & Skill Work 15 - 20 Minutes (including warmup sets):

Push Jerk or Split Jerk (Pick Your Worst of the 2)
1 - 1 - 1 - 1 - 1
*Start at around 80% of your 1RM for your work sets, and only increase the weight if your last rep was successful, AND your technique was solid. Focus on proper movement, even during your warmup sets. We haven't done enough skill work on the Push Jerk/Split Jerk recently, so today is a great day to get some coaching on any issues with your technique.


Accessory Work:

30 Reps of Ring Rows (make the angle HARD, but doable, or put your feet on a box)
or
30 Dumbbell Rows (make the weight HARD, but doable)

WEDNESDAY WORKOUT

Snatch Work 20 Minutes (including warm-up sets)

Full Squat Snatch Work Sets
2 - 2 - 2 - 1 - 1 - 1
Start at 75% for you working sets, and move up gradually until you get to your sets of 1. You should be at around 90% by the time you get to your sets of 1, and perform the last three sets of 1 at around 90%. Do NOT max out on this today, the goal is to get some heavy skill work in.


Then…


Pick Your Poison
3 Minutes Max Effort

Rope Climbs OR Rowing for calories OR Ring Rows

*You may select which of these three movements you wish to perform, and try to get as many LEGIT reps or calories as you can in 3 Minutes.

SUNDAY WORKOUT

There will be NO Games Group Training at 1pm today. Having said that… we are doing the Games Group Training for both classes today, so the rest of you can get a sample of what we're doing in those classes.


15 Minutes to complete 4 sets of the following:

Hang Power Clean & Hang Squat Clean & Shoulder2Overhead
@ 90% of 1RM Clean


Then…


10 Minutes:

Front Squat
3 - 3 - 3 @ 88% - 90%


Optional:

21 - 18 - 15 - 12 - 9 of
Ring Rows
Russian KB Swings (53/35… will depend on how well you maintain the standards)


*For the Cleans & Overhead, for each set you will complete: 1 Hang Power Clean, 1 Hang Squat Clean, and 1 Shoulder2Overhead (Press, Push Press, Push Jerk… will probably be a Jerk). The Optional training will be mandatory for Games athletes, and optional for anyone not participating in the Games Group Training, but… you should do it to get the full effect of what you're missing out on if you're not currently doing Games Group. :-)

WEDNESDAY WORKOUT

BRING YOUR LONG SOCKS TODAY!

Today is the 12 Year Anniversary of 9/11/01, so in memoriam we will perform the following for those people who are no longer with us. Remembering our history, and honoring the fallen, how WE do it...

As Many Rounds As Possible in 12 Minutes:

9 Overhead Squats (135/95)

11 Box Jumps (30"/24")

01 Rope Climb

*If you can't do Rope Climbs, you may do 3 Strict Pull-ups with whatever band assistance you may require, but make it tough! As a scale UP option, some of you may be volunteered to do Legless Rope Climbs. 

Post Workout:

30 Ring Rows

Make these as hard as you are able to complete in no more than 3 Sets. Get it done in 2 Sets of 15 if you can. 

MONDAY WORKOUT

Box Jump
3-3-3-3

*Find a height you can accomplish for 3 reps, but that challenges you, then add 1 - 2 inches for your next set if you were successful. If you know your Max Height for a Box Jump, 75% of that height will be a good place to start. Take around 3 minutes of rest between sets.

Then

3 Rounds NOT For Time:
10 Ring Rows (Make the angle tough for you)
10 Perfect Push-ups
10 Walking Lunges

*Just because this is NOT for time doesn't mean take 20 minutes to do it. Work your way through it methodically, moving from one movement to the next, but do the movements as technically sound as you can manage; this is why it's not timed.

MONDAY WORKOUT

Mobility For 15 Minutes
Shoulder Mobility
Hip Mobility
Rolling Your Calves
Lacross Ball In Scapula
...any other issues you've been having we will try to address.

Practice Rope Climbs 10 Minutes


Then A Quick Burner

5 Rounds For Time:
5 Burpees
7 Ring Rows

*Make the Ring Rows challenging. Make this a fast one!!! :-)

SUNDAY

12 Minutes:
Work on Kipping on Bars & Rings (Pull-ups, Muscle-ups, Bar Muscle-ups, etc...)
Don't do a ton of reps, just work technique, trying to really nail down how you can make your Kipping more efficient and/or effective. If you hop on the rings, really work the transition for the Muscle-up.


A little team building before Labor Day!
In Teams of 2 For Time:

100 Good Mornings w/Bar (45/35)
100 Ring Rows (Must lock-out, and must pull to chest)
100 Pistols (Partner assisted)
10 x 100m Shuttle w/Kettlebell (53/35)

*You may break up the work anyhow, and you may alternate between movements. Only one person works at a time. Your partner may assist you in standing up from the Pistols. You may carry the Kettlebell however you wish, but you may not rig up any type of straps, slings, or other variables (I know some of you are very creative), and you may not carry it in your pocket (laugh, but it's been tried).