1-5 JUN 2015

Warm-UP
10 Push Up
10 Cardinal Sit-up
10 SQT
x3 Rounds

Monday
V:
Press
1x10,1x8,2x6, 1x8
*then*
15 min or Work
20 sec Thruster(95/65)
10sec break
20sec Pull-up
10sec break
N:
7 min of WB
*then*
5RFT
20 KB swing
15 Box Jump
10 Goblet SQT

Tuesday
V:
Clean Complex
1 clean Pull, 1 per clean, 1 clean(yes this means SQT 😘)
Up to 80 of PWR clean
*then*
1 clean pull/ 1 clean up to 85%
*then*
3x10 OHS rear Lundge (95/65, 5each leg)
*then*
3 min plank Hold(1 min on, 1 off)
N:
5rds
10 Med Ball P. Clean and Press
15 Weighted SU(no more than 25lb plate)

Wednesday
V:
Build to heavy (85-90%) Hang snatch
*use Sn 1rm not pwr snatch*
*THEN*
4x3 Snatch pulls at 100% of SN 1RM
*then*
3X10 K2E
N:
"ANNIE"
*double the singles if you cannot do double under*

Thursday
7x500m Rower Sprint
2-3min Break
*THEN*
21-15-9
KB swing
Burpee Box Jump Over
V:
Front SQT
1x10
*then*
15-12-9-6
Burpee
V-up

Friday
FAMILY TIME

Warm-Up
10 Push Up (HR)
10 Weighted Sit-Up...
10 SQT
X3

Tuesday:
V:
Work to 80% of 1RM P. Snatch
*THEN*
EOM for 15min
2 P. Snatch at 80%
*THEN*
“Randy”
N:
7min KB swing
*THEN*
Ascending/Descending
1-12, 12-1
Box Jump
Burpee

Wednesday
 V:
Press/F. SQT Press (think SOTS)
3x5(athlete will do 5 strict press, 1 FSQT and from that position press the bar 5 times over head, LIGHTWEIGHT)
*THEN*
Build to HVY Clean and Jerk. When you fail the Clean or the Jerk execute 5x3 clean pulls with that weight.
*THEN*
5x3 BSQT @ 60,65,70,75,60%
*THEN*
Side Raises(10lb plates or dumbells)
3x10
N:
Rower Sprints
10x300m(rest is dependant on Partner, PUSH THEM)
*THEN*
“Something like double Grace”
60 Med ball ground to Overhead for time

Thursday: (don’t do warm-up this day, stretch and 3,2,1 GO!)
V/N:
ANGIE
1RFT
100 Pull-up
100 Push-UP
100 Sit-up
100 SQT

Friday:
CrossFit Regional/Family Day
1RFT
5k ROW
25 Burpee
25 WB
5K Row

18-22 MAY 2015

Warm-Up:
 10 Push Up
 10 Weighted Sit Up
 1 Rig to Wall Lundge

 Monday
 V:
 Power Clean+Push Press
 1x4,2x3, 2x2, 1x1
 *THEN*
 15min of Work
 5 BTN Push Press(135/95)
 5 GD Morning/B SQT(135/95)
 N:
 "Karen"
 *THEN*
 7min Pull-UPS
 *THEN*
 AB WORK
 Tuesday
 V:
10min of Work
 1min of SQT
 1min of Double Under
 *THEN*
 15min of Work
 20 KB Snatch
 20 KB Swing
 *THEN*
 3x1 min plank
 N:
 Front SQT(30 min)
 *THEN*
 21-15-9
 HR Push UP
 V-UP
 Wednesday
 V:
 Clean
 1x4, 2x3,2x2,2x1
 *THEN*
 3RFT
 15 Power SN(95/65)
 400m Run
 N:
 10min of Work
 1min SQT
 1min Crunches
 Thursday:
 WELCOME TEAM RWB!!
 Friday:
 Donsa

11-15 MAY 2015

Warm-Up
 10 SQT
 10 Cardinal Sit Up
 10 Burpee

 Monday:
 V:
 6x1 min Sit up(1 min break)
 Then
 3x1min Plank Hold
 *THEN*
 "Diane"
 21-15-9
 Deadlift(225/185)
 HSPU
 N:
 Military Press(naked bar/PVC or 55-95)
 3x10
 *THEN*
 21-18-15-12-9-6-3-1
 KB Goblet SQT
 KB Swing
 Tuesday:
 V:
 GM: 1x12, 1x10, 2x6, 1x8
 B SQT: 1x10, 1x8, 2x6, 1x8
 *THEN*
 3rds
 20 KB Swing
 20 KB Snatch
 N:
 7min
Pull-Up
 *THEN*
 21-15-9
 4 ct FWD Lundge
 V up
 Wednesday:
 V:
 DL 1x10, 1x8, 2x6, 1x8
 12 AMRAP
 10 WB
 10 Push Press(135/75)
 10 Barbell Lundge
 N:
 HSPU
(Work technique, wall/box/wall walk)
 *Then*
 12 AMRAP
 10 KB swing
 10 Box Jump
 10 HR push-up
 Thursday
V:
 Clean & Jerk
 1x4, 1x3, 2x2, 1x3
 3rds
 15 Box Jump
 15 Burpee
 15 Weighted Sit-up
 N:
 Deadlift work(POSTURE)
 *THEN*
 21-15-9
 SQT
 Burpee Box Jump Over
 Friday
 !!!!!FAMILY TIME!!!!

4-8 MAY 2015

Warm-Up
10 SQT
10 weighted Sit-up...
10 Jumping Jacks (4 count)

Monday:
V:
SUPERSET
1 / ¼ Front SQT+ PWR Clean (135-185, 75-105)
1x8, 1x6, 2x4, 2x3, 1x6
*THEN*
15min Work
3 PWR Clean+Push Press
20 Double Under
N:
7min K2E
*THEN*
21-18-15-12-9-6-3-1
KB GoodMorning
Box Jump

Tuesday:
V:
SUPERSET
6 BSQT(70-80%) + Power Snatch(70-80%)
1x6, 2x4,2x3,2x2, 1x6
*THEN*
10RDS (NOT Timed)
5 Snatch High Pull (95-185, 75-135)
5 BTN Snatch Grip Press(95-135, 75-105)
*FULL EXTENSION/ HIGH ELBOWS, FULL lockout with shoulders/head through/ strong back*
N:
5rds
SQT 1 min
Jump rope 1 min
*THEN*
21-15-9
Box Dips
Burpees

Wednesday:
V:
Clean Pulls
5x5 @ 80%
*THEN*
SUPERSET
Bent Over Row+ Pull-up
5x10
*THEN*
2k ROW
3x1 min Plank Hold (weighted)
N:
20-16-12-8-4-2
KB Snatch
Lundge
*THEN*
3x1 min Plank

Thursday
V:
5 RFT
15 kettlebell swings,
10 deficit push-ups, hands on 25-lb. plates
Run 400 meters
N:
Intro Front SQT/ Thruster
*PVC or BAR*
THEN
12 min EMOM
7 Burpee
10 Situp

Friday:
!!!!!!!!FAMILY TIME!!!!!!!!!

27 APR - 1 MAY 2015

Monday:
 V:
 B SQT Sprint’s (225/185)
 3x1 min
 * Athlete will complete as many repetitions in 1 min as possible. Followed by a 3-4min break.*
 **THEN**
 “Round Robin”
 Dumbbell Press
 Plank
 KB Swing
 Sandbag/Wallball Get up
 *Athletes will work at their own pace, spending 5 min at each station.*
 N:
 7 min of Pull-Ups
 *THEN*
 5rds
 400m Run
 10 box Jump
 10 “Chest-to-Deck” Push Up

Tuesday:
 V:
 P. Clean
 1x8, 1x6, 2x4, 2x2, 1x6
 Clean Pulls
 1x8, 1x6,2x4, 2x2, 1x6
 *THEN*
 SOTS Press
 3x5(LIGHT WEIGHT, FORCE CORRECT LOCK OUT, VERTICAL TORSO)
 *THEN*
 Russian Twist(no more than 25lb plate)
 3x20
 N:
 1 min WB Sprint
 5x1min (two min break in between)
 *THEN*
 KB Snatch Practice

Wednesday
 V:
 Snatch
 1x6, 1x4, 2x3, 2x2, 1x4
 SN Grip DL (ENGAGE THE LATS! KEEP BAR CLOSE 2nd PULL)
 1x6, 1x4, 2x3, 2x2, 1x4
 *THEN*
 Bend Over Rows
 3x10
 *THEN*
 21-15-9
 Box dip/Box Jump
 N:
 3rds
 10 K2E (STRICT)
 20 KBS
 *THEN*
 5 x 1min Flutter Kick
 5 x1 min Plank
 *1-2min break in between sets*

Thursday:
 V:
 Hang Power SN
 1x4, 2x3, 2x2, 1x4
 SN Grip RDL
 1x6, 1x4, 2x3, 1x4
 *THEN*
 Jerk Practice (Head Through, Foot Placement, LOCKOUT)
 3x10
 N:
 4rds
 25 KBS
 Run 400m
 25 KBS

Friday:
 !!!!!FAMILY TIME!!!!!!

23 APR 2015

V:  Tabata Something Else
Tabata pull-ups, push-up, sit-up, air squats
then: Rwo 2k

N:  Helen
3RFT
400 meter run
21 KB Swing
12 Pull-ups