Monday 11-28-17

Strength

1a) Pull ups- 5x5. Weight if necessary.

1b) Pendlay Row- 5x5. Heavy. 

“Humpty Dumpty”

3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

In this three rounds for time workout, picking a weight on the barbell that can be completed in 1-2 sets each round. Athletes do not need to stand to full extension on the Box Jump Overs. Wall Balls should be able to be completed in 1-4 sets each round.

Friday 11-24-17

Strength

Back Squat- 5@70%, 4@75%, 3@80%, 2@85%, 1@90%... heavy max for the day. Focus on tight bracing and driving your upper back into the bar. Constant drive.

“Sweet 16”

On the Minute x 16 (8 Rounds)
Odd Minutes – 15/12 Calorie Row
Even Minutes – 3 Power Cleans

Athlete’s choice on loading.

Alternating on the minute between calories on the row and power cleans. Athletes will have from 0:00 – 1:00 to complete 15/12 calories on the row. If they finish in :45 seconds, they have :15 seconds before they begin the power cleans. They have from 1:00 – 2:00 to get through 3 power cleans. Following the power cleans they will return back to the rower, alternating for a total of 8 rounds, or 16 minutes. Athletes can choose their own loading on the barbell, but it should be a weight that they can still maintain sound movement. They may stay at the same weight across the board or add weight as they go. 

Thursday 11-23-17

THURSDAY 11.23.17

“Murph”

Run 1 Mile
100 Pull-Ups
200 Push-ups
300 Air Squats
Run 1 Mile

Partitioned “Murph”

1 Mile Run
20 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
1 Mile Run

“Murph” Option A

800 Meter Run
7 Rounds:
5 Pull-ups, 10 Push-ups, 15 Squats
800 Meter Run

“Murph” Option B

1 Mile Run
12 Rounds:
5 Pull-ups, 10 Pushups, 15 Squats
1 Mile Run

Wednesday 11-22-17

“Front Loader”

Teams of 2:
AMRAP 7
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)

rest 3 minutes

AMRAP 7
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

Tuesday 11-21-17

Strength

1) Bent Over Row- 3x10 Heavy as possible. 

“Mixed Feelings”

5 Rounds, On the 4:00
12 Pull-ups
16 Deadlifts (135/95)
12 Push Ups

This workout is a very similar format to the CFNE Benchmark workout, “Cement Mixer.” The score for today is the slowest completed round. If athletes complete the round in 2:00, they will have 2:00 to rest before beginning the next interval. Load on the deadlift bar should be a light weight that athletes could complete with a maximum of one break.

Monday 11-20-17

Oly

1)EOMOTM 12

2 Power Clean + 2 Push Press- Build up to a heavy complex of the following in 6 sets.

“Denim”

AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

Choosing a moderate weight on the barbell that athletes could complete with a maximum of 1 break on each round within the workout.