THURSDAY WORKOUT

Straight-up, old school, MetCon today!

Once through For Time:

1,000m Row/Run
50 Barbell Thrusters (45/33... empty barbell)
30 Pull-ups (any style)
50 Wall Ball Shots (20/14)
1,000m Row/Run

**20 Minute Cut-off**

*We will run heats, 5 minutes apart if needed. You must select to either Row OR Run for the first and second 1,000m, but you must do one of EACH... so you may either Row first, or Run first, then you will perform the other movement, second. For example: if you Run first, you will Row the second 1,000m.

WEDNESDAY WORKOUT

Bring those RUNNING shoes today!

Gymnastics 15 Minutes:
Strict Weighted Ring Dips OR Negatives - 3 - 5 sets of 5 reps for a Max Load. NO kipping whatsoever. If you're doing the Negatives, don't use a band, and try to take at least 5 seconds on your descent, for each rep.


Then...


Partner 5k Run
*You and a partner will run 5k; you may break up the work between you however you like.

**20 Minute Cut-off**

MONDAY WORKOUT

Some of you did the Omaha Marathon yesterday, so I don't expect you'll be in today (*hint...hint*). As for the rest of you, who did not participate in a marathon yesterday...

With a 30 minute running clock:

4 Rounds of:
800m Run
Rest 4 Minutes

*Mark your times for each 800m Run, and try to stay as consistent as possible. Note your time as you come in from your Run, and start your next run 4 minutes after get in from your last one.

SATURDAY WORKOUT

Team Workout Saturday! Today we are going to pair up, and take a crack at a Hero workout... modified, of course. :-)


"Team Small"

3 Rounds For Time:
1,000m Row
50 No-Push-Up Burpees
50 Box Step Ups (24/20)
800m Run

**40 Minute Cut-off**

*You and your partner switch out whenever you choose, splitting the work between the two of you.

THURSDAY WORKOUT

Skill Work 10 Minutes:
Push Jerk - Low volume, 1 - 2 reps at a time focusing on technique. Press yourself under the bar so YOU move DOWN to lock out your arms. Try NOT to stop yourself short of lockout, and then have to try pressing the bar up the last couple of inches. Only use up to around 65 - 75% of 1RM. Again... LOW volume.


Then... a test.


"Kelly"
5 Rounds For Time:
400m Run
30 Box Jumps (24/20)
30 Wall Ball Shots (20/14)

**25 Minute Cut-off**

*Scaling Options*
Box Jumps - we will have some smaller boxes available, so don't feel like you can't make it in for this one.
Wall Ball - 25#/20# = 25 reps ; 30#/25# = 20 reps for Wall Ball ONLY (Box Jump reps remain the same). We also have some lighter med balls available, if necessary.

Scale so you can get at least 4 rounds in before the cut-off!!!

WEDNESDAY WORKOUT

Strength
Back Squat - Week 6
4 - 4 - 4 - 4 @ 90% (4 Minutes per set)

Warm up sets should look something like this:
60% - 5 reps
70% - 3 reps
80% - 2 reps
85% - 1 rep
Don't blow off your warm up sets, or the mobility/general warmup for class. Give yourself the best chance at feeling good-to-go for your work sets, and being able to get through all of them.


Then...


For Time:
100m Run
21 Unbroken Shoulder2Overhead (135/95)
100m Run
15 Unbroken Shoulder2Overhead (135/95)
100m Run
9 Unbroken Shoulder2Overhead (135/95)

**5 Minute Cut-off**

*You read that correctly... all Shoulder2Overhead sets must be UNBROKEN, or you will start that set over. You must Clean the bar into position, no racks will be used. However, you may rest the bar in the front rack position, or on your back, for as long as you wish, the barbell just can't return to the floor until your set is completed or you start that set over. Use no more than 60 - 65% of your best Push Jerk 1RM as a scale... so if your 1RM Push Jerk is not 210+/150+ lbs, you must scale.

MONDAY WORKOUT

Strength:
Weighted Strict Pull-ups - You will have 10 minutes to accumulate 20 reps. However, each set should be between 3 - 5 reps, over 4 - 6 sets. You may move up or down in weight/resistance, but try to stay between 3 - 5 reps.


Then...


3 Rounds For Time:

30 Alt. Dumbbell Power Snatch (70/50)
30 Alt. Pistols
Run 400m

**20 Minute Cut-off**

*You may scale Up OR Down for the Dumbbell Snatch, depending upon your abilities. Pistol to a box, or use a plate under your heel, or held in front of you, but challenge yourself to make it harder than the last time you did them. The weather should be cooler, so RUN FAST!!!

SATURDAY WORKOUT

Team Workout!!! This one may look familiar if you've been keeping up with the release of the Individual Events for the 2014 CrossFit Games. :-)

In Teams of 3

The Triple 3:
3,000m Row
300 Double Unders
3 Mile Run

**45 Minute Cut-off**

*Only one person works at a time, and you may switch which teammate is working at any point in time to break the work up however you like. You must complete all of each movement before moving on to the next.

THURSDAY WORKOUT

The last several days have been rough, so today we are going to work out some of that soreness... "Cardio" style. :-)


"5K Everyway"

Accumulate 5,000 meters using the following:

Run - A max of 2,000m may be accumulated by Running
Row - A max of 2,000m may be accumulated by Rowing (1000m in one sitting max)
Bike - A max of 800m (1/2 mile) may be accumulated on the Bike (Bike is only worth 1/2 of what you actually pedal; for example, you would need to Bike 1 mile to get the 800m)
Double Unders - Worth 3 meters each, you may accumulate a max of 1,000m (334 DU's)
Single Unders - Worth 2 meters each, you may accumulate a max of 1,000m (500 Singles)

**35 Minute Cut-off**

*Use any combination of the above movements, for the listed maximum amount of meters for those movements, to accumulate 5,000 meters total distance. You may only accumulate 1,000m on the Row  in a single shot, but you may come back to it again for a max of 2,000m, or any distance combinations you plan out, but no more than 1,000m at a time. Every other movement may be performed for the max allowable distance in one shot.

SATURDAY WORKOUT

LONGS SOCKS OR PANTS TODAY. Each Class will be split into 4 Teams, as balanced-ish as we can make them. We have 4 Climbing Ropes… what a coincidence!!! If we have an especially small class, we may cut the reps by a bit, and you guys wouldn't want that right? Get in here!

For Time Complete 5 Rounds of:

400m Run

60 Push-ups

8 Rope Climbs

*Your team must leave on the 400m Run at the same time, every round, but if one of your teammates is fast, they may begin the Rope Climbs or Push-ups as soon as they get back. However, only 2 of you may work at a time on Push-ups and Climbs. You may distribute the work however your team sees fit, BUT… everyone must do at least 1 Push-up EVERY ROUND. Also, everyone must complete 1 Rope Climb (or their scale for a Rope Climb) over the course of the workout. Everyone will do all of the Running each round.

MONDAY WORKOUT

Ladies and Gentlemen…

Something we don't do very often, but hopefully you'll come in and get your "cardio" on.

After some mobility, and your warmup.

5k Run OR Row

OR

7k Bike

SATURDAY WORKOUT

4 Rounds For Total Working Time
Every 6 Minutes A New Round Will Begin

500m Row (If the temperature cooperates, we may Run 400m)
20 Pull-ups
30 Wall Ball Shots to 11' & 10' (20/14)
40 Double Unders

*Games Athletes will do Chest2Bar Pull-ups, and you may scale reps as needed. You will add your total working time from all 4 rounds together to get your time for this workout; your rest time after you finish, and before the next round begins, will not be added to your time.

WEDNESDAY WORKOUT

Skill Work 20 - 25 Minutes Total:

Start with light loads (<50%), and work your way up slowly to no more than 75%, focusing on moving correctly Every.Single.Rep.
Start with Tall Cleans, and focus on pulling yourself under the bar quickly.
Then move on to the Hang Squat Clean. Work an aggressive pull, and still getting under the bar quickly.
After you've worked your Tall Clean & Hang Squat Clean, start pulling from the floor, doing Full Squat Cleans.
We've seen some of you warmup with the Power Clean, then wonder why you're having trouble with your Squat Clean mechanics during your working sets, workout, etc. You need to warmup with what you're going to be doing for your work sets, and your workout.


Then…


You will get one attempt to get your name on the board for one of the following:

Run 400m: Ladies - 1:20 / Men  - 1:10
Row 500m: Ladies - 1:40 / Men - 1:30

SUNDAY WORKOUT

Strength/Skill Work 12 Minutes:
Split Jerk
2 - 2 - 2 - 2
*Take around 3 minutes per set. You must alternate which foot will be your front foot, with your dominant leg for one rep, and your weaker leg for one rep. Your weaker leg, and the fact that you will have to bring the weight back down on you for your second rep, will be the limiting factor on how much you put overhead today.


Then…


For Time:
Max Strict Chest2Bar Pull-ups
800m Run
Max Strict Pull-ups (chin-over)
400m Run
Max Chest2Bar Pull-ups (kip allowed)
200m Run
Max Pull-ups (chin-over/kip allowed)
200m Run

**15 Minute Cut-off**

*If classes are big, we will stagger heats… don't worry, you'll all get to run today. As long as you don't come off of the rig, you may continue whichever set of Pull-ups you're on until you let go, BUT… keep in mind, there is a cut-off; the longer you hang on the bar trying to get that last Pull-up, the faster you'll have to run to make sure you make it!!!

SUNDAY WORKOUT

As part of the warm-up, we are going to have a little race on the rowers… see how fast you can accomplish a 200m Row. You can try twice, but make sure to hop off the rower after your first try so everyone can give it a shot. :-)

Then...

Every Minute On the Minute for 20 Minutes:

Odd Minutes - 100m Run

Even Minutes - 10 Burpees

*We will have cones placed outside for the Run, marking the distances. If you don't think you're going to be able to finish the Run in under 25-ish seconds, scale it down. Same goes for the Burpees; if you aren't going to be able to keep it under half a minute for over half the workout, scale the reps back to 8 or 6 per minute. If it is raining, the Run will be converted into 100m Row instead… pray for rain guys. ha!

MONDAY WORKOUT

Technique Work 10 Minutes:
Running (Yes... it's a skill)


Then...


For Time:

Using a combination of Running, Rowing, and Double Unders, complete 5,000 Meters (5k).

The Rules:
1) You may only do up to HALF of your distance (2500m) with any one movement.
2) Each Double Under is worth 5 Meters; Singles are worth 2 Meters.
3) You have a cut-off of 30 Minutes.

*If you're a little confused, don't worry, we will go over everything beforehand. Adding up your movements could look something like this:
100 Double Unders (500m)
Run 2k
Row 2k
100 Double Unders (500m)

Total = 5,000m
**We realize yours may not look this organized, but you should come with a realistic plan for yourself, based on your strengths and weaknesses.**

SUNDAY WORKOUT

Nothing heavy today guys and gals. Let's get our run on.

As Many Rounds As Possible in 20 Minutes of:

5 Weighted Pull-ups (25#/15#)

Run 400m

7 Strict Pull-ups

Run 400m

9 Kipping Pull-ups

Run 400m

*The scale for the Weighted Pull-ups will be a 3 second negative PER REP, where you slowly lower yourself down. If you cannot do Strict Pull-ups without a band, you may use a band, but make it tough. The same goes for Kipping Pull-ups, if you must use a band, make it challenging, BUT... your band for your Kipping Pull-ups MUST be thinner than your band for your Strict Pull-ups.

SATURDAY WORKOUT

Skills for 10 - 15 Minutes:

Handstands & Handstand Push-ups

Some of you ladies, and even some of you fellas, have to get upside-down today, and get over your fear of Handstands! :-)

Conditioning:

3 Rounds For Time:

Run 400m

5 Handstand Push-ups (Strict/Kipping)

10 Weighted Burpees (45#plate/25#plate)

**15 Minute Cut-off**

*If you cannot do Handstand Push-ups on the wall, and must use a box, make them very difficult. Men must do the Handstand Push-ups STRICT, ladies may kip, although if absolutely necessary men may kip, but it will be considered a scaling option. 

MONDAY WORKOUT

5 Rounds For Time:

10 Overhead Squats (135/95)
5 Muscle Ups
100m Run
Rest 1 Minute

*Scaling Options*
6 OH Squat (135/95) & 3 MUs
OR
10 OH Squat (115/75) & 10 Jumping MUs
OR
10 OH Squat (95/65) & 10 Jumping MUs
OR
We will select a weight/rep scheme you can accomplish, BUT... come with a plan!

*You may not use a rack for the OH Squats; you must either Snatch or Clean & Jerk it into place. You may Squat Snatch your rep from the floor when picking up the barbell, but be sure to meet the range-of-motion standards for the OH Squat.

SUNDAY WORKOUT

Power Clean
3-3-3-3-3 @ 75%

*After warming up to your work weight, you should take about 2:30 - 3:00mins of rest between sets.

Then

Team up into pairs, we will help you find someone of similar abilities.

4 Dumpster Shuttle Sprints, tag team style

*One person will sprint down and back, tagging their partner, who will sprint down and back. The second person will tag the first, who will complete their final sprint. The second person will do the final sprint of the 4.