Workout of the Day 5/13/2015

Strength:

Deadlift
3@8 3@ 9 Plus 1 Down Set (5% load drop

Conditioning:

Performance –

Run 800m
25 OH Squats 75#/55#
50 Situps
75 Double Unders
25 SDLHP 75#/55#
50 Box Jump Overs

Time Cap: 20 Mins

Fitness –

Run 800m
25 OH Squats
50 Situps
225 Single Unders
25 SDLHP
25 Box Step Overs

Time Cap: 20 Mins


Workout of the Day 5/12/2015

Weightlifting:

Performance –
Clean & Jerk 70%x(1+2), 75%x(1+2), 80%x(1+2)x2-3

Fitness –
Clean w/pause below knees + Clean + Jerk, 5 sets

Conditioning:

Performance –

12-10-9-6-3

DB Thrusters (Heavy)
KB Swings 53/35
Stritct Pullups
V-Ups

Time Cap: 15 Mins

Fitness –

12-10-9-6-3

DB Thrusters (Heavy)
KB Swings 53/35
Pullups or Ring Rows
Tuck Ups

Time Cap: 15 Mins


Workout of the Day 4/21/2015

CrossFit

Strength:

Performance –

Back Squat
10×3 @ 62.5-72.5%
*All reps shoud be smooth and as fast as possible

Fitness –

Back Squat 5 @ 7, 5 @ 8, repeat 3 sets

Conditioning:
For Total Time:
Run 800m
rest 2:00
Run 600m
rest :90
run 400m
rest 1:00
run 600m
rest :90
run 800m

Weightlifting

Performance:
Snatch 70%x2, 77.5%x2, 82.5%x2x2-3

OH Squat
3@7 3@8 Plus 2 REPEAT sets

Clean + Hang Clean + Clean from Hip 55%x2, 60%x1, 65%x1, 70%x1, 72.5%x1x2-3

No Hands Snatch from Blocks 50%x3, 57.5%x3, 62.5%x2x3-4

OH Jerk Ladder
3×8 @ 50%

Technique:
High Liftoff + Snatch, 5 sets

OH Squat 5 x 3

High Lift-off + Clean 5 sets

Back Rack Jerk Ladder 5 x 8

 


Workout of the Day 4/20/2015

CrossFit 

Weightlifting:

Performance –

Snatch 70%x2, 77.5%x2, 82.5%x2x2-3

OH Squat
3@7 3@8 Plus 2 REPEAT set

Fitness –

High Lift-off + Snatch 5 Sets

OHS 5 x 3

Strength

Back Squat
10×3 @ 62.5-72.5%
*All reps shoud be smooth and as fast as possible

Push Press
3@8 3@9 Plus 1 Down set (5% load drop)

Ring Dips with :01 pause at bottom 3 x 12-15

Supine Ring Row 3 x 12 – 15

Dead Bugs 3x:45
Standing Tea Pots 3×20 (L/R)
GHD Situps 3×20


Workout of the Day 4/16/2015

Gymnastics:

Front Plank 3×1:00
Russian Twists 3×15 (L/R)
Strict Toes To Bar 3×12

Conditioning:

“Kelly”
5 Rounds for Time:
400m Run
30 Box Jumps 24’/20′
30 Wallball 20/14

Time Cap: 20mins


Workout of the Day 4/15/2015

Strength:

Deadlift
4@7 4@8 Plus 2 REPEAT sets

Conditioning:

EMOM 12
Even – 5 TNG Snatches @ 60%
Odd – Max L – Hold on bar, Max Effort Mtn Climbers in remaining time


Workout of the Day 4/14/2015

Movement Review:

Movement Review:
Press Series
-Press
-Push Press
-Push Jerk

Spend 10-15mins reviewing the Press Series with ALL athletes. Emphasis on straight bar path, midline stabilization, leg drive and breathing

Conditioning:

For Time:
35 Push Jerk 95/65
35 Hollow Rocks
35 Lateral Bar Hops
25 Push Press
25 Hollow Rocks
25 Lateral Bar Hops
15 Strict Press
15 Hollow Rocks
15 Lateral Bar Hops

Time Cap: 20 mins