Monday, March 28, 2016

Monday DU/SL warm-up + UB Push/Pull + Threshold
5 x 10 Unbroken Double Unders, rest as needed **take as few sets as needed to get 5 x 1
6 to get 5 unbroken
Single Leg PVC Good Mornings, 3 x 10/leg
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 11X5, 1 x 10/side
+
A1. DB RFE Split Squat @ 20X1, 3 x 12/leg, rest 30 sec b/w legs #25 db's
A2. SA DB Bench Press, 3 x 10/arm, rest 15 sec b/w arms, + 90 sec #45
B1. Single Leg Glute Bridge @ 33X1, 5 x 10 reps, rest 30 sec
B2. Strict Ring Pull Ups @ 30X2, 5 x 3-5 reps, rest 90 sec
C. Side Plank, 4 x 30 sec/side, rest as needed
Tuesday- Movement + Squatting + Core + Cyclical + EMOM skill
Ido Portal Locomotion Warm Up 5 min- https://www.youtube.com/watch?v=ufAUAYrxfIY
+
Run 800m, rest 2 min x 2
Rest 3 min
+
Row 1000m, rest 2 min x 2
Rest 3 min
+
3 rounds not for time:
15 Back Extensions
35 sec Hollow Rock
Wednesday- UB Push/Pull + Belt Squat + UB skills + Cyclical Threshold
+
A1. Split Stance Single Arm DB Press @ 30X3, 4 x 8/arm, rest 30 sec b/w sides **whatever arm you’re pressing with, that leg is back.  Focus on keeping tight core
A2. False Grip Pull-Ups holding LAX Balls, 4 x 4-6, rest 90 sec
B. Belt Squat @ 4040, 3 x 10, rest 90 sec
+
Xebex Bike
20 sec MAX EFFORT, rest 2 min x 2
+
4 min Bike @ 85%, rest 4 min- accumulate 10 Double Unders during rest
X 3
Thursday
Rest


Friday
Single Leg PVC Good Mornings, 3 x 10/leg
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 11X5, 1 x 10/side
+
A1. DB Step Ups, 3 x 12/leg, rest 30 sec b/w legs
A2. Seated DB Z-Press @ 20X2, 3 x 10-12 reps, rest 90 sec
B1. Hamstring Curls on Swiss Ball, 3 x 10-12 reps, rest 30 sec
B2. Ring Rows w/ feet Elevated @ 20X2, 3 x 6-8 reps, rest 90 sec
+
2 rounds for time:
15 Double Unders
15 Wallball, 20#
15 Double Unders
15 Toes to Bar
15 Double Unders
15 HR Push Ups

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Monday, March 21, 2016

Week3
Monday DU/SL warm-up + UB Push/Pull + Threshold
5 x 10 Unbroken Double Unders, rest as needed **take as few sets as needed to get 5 x 10
Single Leg PVC Good Mornings, 3 x 10/leg
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 11X5, 1 x 10/side
+
Deadlift prep
+
16.4
+
A1. Single Arm DB Bench Press on Swiss Ball @ 20X2, 4 x 8-10, rest 20 sec b/w arms
A2. Archer Ring Row, 4 x 10 alternating, rest 60 sec https://www.youtube.com/watch?v=gl_Eh56y7pY **keep elbow locked on our straight arm throughout movement


Tuesday- Movement + Squatting + Core + Cyclical + EMOM skill
Ido Portal Locomotion Warm Up 5 min- https://www.youtube.com/watch?v=ufAUAYrxfIY
+
A. Counterweight Shrimp Squat @ 31X1, 3 x 4-5/leg, rest as needed https://www.youtube.com/watch?v=0zk5N9dIg0k
B. Back Squat @ 30X1, 4 x 3, rest 2 min **moderate to heavy
C1. Single Leg Quarter Squat Pallof Press @ 3030, 3 x 12/side, rest as needed **barefoot
C2. Hollow Rock, 3 x 35 sec, rest as needed
+
Run 800m, rest 2 min x 2
Rest 3 min
+
14 min EMOM
1st- 7 Ring Dips + 7 Thrusters, 75# **use 15# bar + 25’s and 5’s
2nd- 10 Box Jumps, 24” step down
Wednesday- UB Push/Pull + Belt Squat + UB skills + Cyclical Threshold
+
A1. Split Stance Single Arm DB Press @ 30X3, 4 x 8/arm, rest 30 sec b/w sides **whatever arm you’re pressing with, that leg is back.  Focus on keeping tight core
A2. False Grip Pull-Ups holding LAX Balls, 4 x 4-6, rest 90 sec
B. Belt Squat @ 4040, 3 x 10, rest 90 sec
+
Xebex Bike
20 sec MAX EFFORT, rest 2 min x 2
+
4 min Bike @ 85%, rest 4 min- accumulate 10 Double Unders during rest
X 3
Thursday
Rest

Friday
Open WOD 16.5

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Monday, March 14, 2016

Week2
Monday DU/SL warm-up + UB Push/Pull + Threshold
5 x 10 Unbroken Double Unders, rest as needed **take as few sets as needed to get 5 x 10
Single Leg PVC Good Mornings, 3 x 10/leg
+
A1. Single Arm DB Bench Press on Swiss Ball @ 20X2, 4 x 8-10, rest 20 sec b/w arms
A2. Archer Ring Row, 4 x 10 alternating, rest 60 sec https://www.youtube.com/watch?v=gl_Eh56y7pY **keep elbow locked on our straight arm throughout movement
+
3 sets
Row 1000m @ 2:04/500m:maintained pace pretty good. Did drop off on 3rd set
10 Wallball, 20#
7 Burpees
Rest 60 sec b/w sets
Tuesday- Movement + Squatting + Core + Cyclical + EMOM skill
Ido Portal Locomotion Warm Up 5 min- https://www.youtube.com/watch?v=ufAUAYrxfIY
+
A. Counterweight Shrimp Squat @ 31X1, 2 x 4-5/leg, rest as needed https://www.youtube.com/watch?v=0zk5N9dIg0k
B. Back Squat @ 30X1, 4 x 4, rest 2 min **moderate to heavy: 155, 185, 215( very tuff)
C1. Single Leg Quarter Squat Pallof Press @ 3030, 3 x 12/side, rest as needed **barefoot
C2. Hollow Rock, 3 x 35 sec, rest as needed
+
Run 800m, rest 2 min x 2
Rest 3 min
+
14 min EMOM
1st- 5 Ring Dips + 6 Burpees
2nd- 7 Toes to Bar + 15 Double Unders
Wednesday- UB Push/Pull + Belt Squat + UB skills + Cyclical Threshold
+
A1. Split Stance Single Arm DB Press @ 30X3, 4 x 10/arm, rest 30 sec b/w sides **whatever arm you’re pressing with, that leg is back.  Focus on keeping tight core
A2. False Grip Pull-Ups holding LAX Balls, 4 x 4-6, rest 90 sec: painful but got much better with it
B. Belt Squat @ 4040, 3 x 10, rest 90 sec
+
5 min kipping HSPU practice: Able to hit 3 in a row twice
+
Xebex Bike
20 sec MAX EFFORT, rest 2 min x 2
+
4 min Bike @ 85%, rest 4 min
X 3
Thursday
Rest


Friday
Open WOD 16.4

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Monday, March 7, 2016

Week1
Monday DU/SL warm-up + UB Push/Pull + Threshold
5 x 10 Unbroken Toes to Bar, rest as needed **take as few sets as needed to get 5 x 10
Single Leg PVC Good Mornings, 3 x 10/leg
+
A1. Single Arm DB Bench Press on Swiss Ball @ 20X2, 4 x 8-10, rest 20 sec b/w arms: #35
A2. Archer Ring Row, 4 x 10 alternating, rest 60 sec https://www.youtube.com/watch?v=gl_Eh56y7pY **keep elbow locked on our straight arm throughout movement
+
3 sets
Row 1000m @ 2:00/500m: Unable to keep 2:00 pace/ dropped off to 2:05-2:09 on last set
15 Wallball, 20#
Rest 60 sec b/w sets
Tuesday- Movement + Squatting + Core + Cyclical + EMOM skill
Ido Portal Locomotion Warm Up 5 min- https://www.youtube.com/watch?v=ufAUAYrxfIY
+
A. Counterweight Shrimp Squat @ 31X1, 2 x 4-5/leg, rest as needed https://www.youtube.com/watch?v=0zk5N9dIg0k
B. Back Squat @ 30X1, 3 x 5, rest 2 min **moderate to heavy
C1. Single Leg Quarter Squat Pallof Press @ 3030, 3 x 10/side, rest as needed **barefoot
C2. Hollow Rock, 3 x 30 sec, rest as needed
+
Run 800m, rest 2 min x 2
Rest 3 min
+
14 min EMOM
1st- 5 Ring Dips + 5 Burpees
2nd- 7 Toes to Bar + 7 Box Jumps, 20” step down
Wednesday- UB Push/Pull + Belt Squat + UB skills + Cyclical Threshold
+
A1. Split Stance Single Arm DB Press @ 30X3, 3 x 10/arm, rest 30 sec b/w sides **whatever arm you’re pressing with, that leg is back.  Focus on keeping tight core
A2. False Grip Pull-Ups holding LAX Balls, 3 x 4-6, rest 90 sec
B. Belt Squat @ 4040, 3 x 10, rest 90 sec
+
5 min kipping HSPU practice
+
Xebex Bike
20 sec MAX EFFORT, rest 2 min
4 min Bike @ 85%, rest 4 min
X 3
Thursday
Rest


Friday
Open WOD 16.3

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Monday, February 29, 2016

Monday: UB Push/UB Pull + Gym Tech/Core + Cyclical
Warm Up:
10 sets of 10 Unbroken Double Unders (only do 10 sets) 7/10
10/leg Single Leg Heel Touches while standing on box
+
A. Bench Press: 4 reps EMOM x 7 (all sets w/ 155#)
+
B. Barbell Complex: 4 sets x 10 reps each, Rest as needed
*each complex consist of Front Raise, Upright Row, Behind the Neck Press
+
Practice 10 min on:
Kipping Ring Dips
Kipping HSPU
+
5 min AMRAP x 3
Row 250m @ 1:52 pace/ Couldnt keep 1:52 pace throughout, Fell back to 2:00
5 Burpees over Erg, AFAP
6 Unbroken Toes to Bar
rest 2 min b/w sets
Tuesday: SQ/Core + SL + Cyc/Plyos
Warm Up:
Ido Portal Locomotion 50' each: Kick to HS, Duck Walk, Lizard Walk. And Ostrich Walk
+
A1. Back Squats: 4 x 7, R :30 (all sets w/ 135#; should stay quick and snappy, technique flawless)
A2. Front Plank: 4 x :45 sec, R 1:30
B1. Single Leg Paloff Press: 3 x 12/side @3030, R :30 *Blue band
B2. GH Hollow Holds: 3 x :20 sec, R :30
+
20 min EMOM
1st - 7 Box Jumps, 20"
2nd - 5 Power Clean to Overhead, 115#
3rd - 20 Double Unders
4th - 12 Wall Balls, 20# to 9' target
Wednesday: UB Push/UB Pull + SM + Gym
Warm Up:
Banded Shoulder Stretch (2 min/arm)
Lacrosse Ball to Front Delt and Scaps (2 min/side)
Full ROM Arm Circle Rotations against wall (10 reps/side) *ask mike to show how to do this
+
10 min of Muscle Up and HSPU Practice
Work the drills, the kips, and then bar muscle ups, ring muscle ups, and hspu (open standards)
+
A1. Standing Shoulder Press: 4 x 6 @30X3, R :30 sec
A2. Hinge Rows: 4 x 8 @20X2, R 1:30
B1. Seated DB Bicep Curls: 3 x 12/arm, R :45 sec *go heavy
B2. Seated DB OH Tricep Ext: 3 x 10, R :45 sec
+
4 sets @ high consistent effort
Row 500m
40 Double Unders
Run 400m
Rest 2 min b/w sets
Friday: Open
CrossFit Open 16.2
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Monday, February 22, 2016

Monday: UB Push/UB Pull + Gym Tech/Core + Cyclical
Warm Up:
10 sets of 7 Unbroken Double Unders (only do 10 sets, I want to know how many out of 10 you get ub; example 7 out of 10) 8/10
10/leg Single Leg Heel Touches while standing on box
+
A1. Bench Press: 1 x 8, 2 x 6, 2 x 4, 1 x 8, Rest :30 sec (145,155,155,170,170,145#)
A2. Inverted Bar Rows: 6 x 5 @20X2, R 2:00
B1. DB Front Raise: 3 x 8, R :30 sec (20#)
B2. DB Lateral Raise: 3 x 8, R :30 sec (20#)
B3. DB Tricep Kickbacks: 3 x 8, R 1:30 (25#)
+
Practice 10 min on:
Kipping Ring Dips
Kipping HSPU
+
Row Intervals
5 x 500m @ 1:55 pace for all sets w/ 1:30 rest b/w sets, *record time for each set 1:59, 1:58, 1:58, 1:57, 2:00

Tuesday: SQ/Core + SL + Cyc/Plyos
Warm Up:
Ido Portal Locomotion 50' each: Kick to HS, Duck Walk, Lizard Walk. And Ostrich Walk
+
A1. DB Reverse Lunge w/ Knee Drive: 4 x 6/leg alternating, R :45 *heavier than last wek #45
A2. Opp Hand Opp Foot High Plank: 4 x 5/side @11X5, R 1:30
B1. Single Leg Paloff Press: 3 x 12/side @3030, R :30 *Blue band
B2. GH Hollow Holds: 3 x :20 sec, R :30
+
3 sets @ High Effort (record times for each set)
Bike 10 cal 1:56. 1:14, 1:11
50' Front Rack Yoke Carry, 120# on sled
Rest 2 min
3 sets @ High Effort (record times for each set)
Row 250m 1:45, 1:30, 1:50
50' Front Rack Yoke Carry, 120# on sled
Rest 2 min

Wednesday: UB Push/UB Pull + SM + Gym
Warm Up:
Banded Shoulder Stretch (2 min/arm)
Lacrosse Ball to Front Delt and Scaps (2 min/side)
Full ROM Arm Circle Rotations against wall (10 reps/side) *ask mike to show how to do this
+
A1. Standing Shoulder Press: 4 x 8 @30X3, R :30 sec : 135  #
A2. Hinge Rows: 4 x 8 @20X2, R 1:30
B1. Seated DB Bicep Curls: 3 x 12/arm, R :45 sec *go heavy #25
B2. Seated DB OH Tricep Ext: 3 x 10, R :45 sec #25
C1. 3 position Sledge Hammer to Tire: 3 x 10 each, R :30 *regular, downward, sideway 1/2 swings (downward you stand on tire and hit b/w legs, sideway like baseball swings but it should be short chops not big rotational swings)
C2. Atlas Stone Chest Carry: 3 x 100', R :30 *hold stone in middle of chest w/ arms wrapped around it #93
C3. Farmer's Carry: 3 x 200m, R 1:30 *use kb's you choose weight and this should be try to be done unbroken 1@#53, last two @ #35
+
10 min of Muscle Up Practice
Work the drills, the kips, and then you can attempt a few bar muscle ups and ring muscle ups

Friday: Open
CrossFit Open 16.1
*I will evaluate the workout Thursday Night and let you know how I want you to warm up and get ready for the wod. If it is a workout that I think is too short or not enough for the day I may include more to the day if needed.













Saturday: Post Open Recovery
I will also tell you what to do this day once I know the movements performed on Friday. This will be a recovery day, NOT Rest Day
*recovery for the open is key and I know you want to do well in your age group.












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Thursday, February 18, 2016

Monday: UB Push/UB Pull + Gym Tech/Core + Cyclical
Warm Up:
10 sets of 7 Unbroken Double Unders (only do 10 sets, I want to know how many out of 10 you get ub; example 7 out of 10) 7/10
10/leg Single Leg Toe Touches (barefoot) (bend from knee and hips; don’t just reach down; Keep balance; Use yoga block if cant touch ground)
+
A1. Bench Press: 1 x 10, 3 x 6, 1 x 10 @22X1, Rest :30 sec (135,155,155,155,135#) 6; 7; 7; 8; 6
A2. Pull Up Cluster: 4 x Max Reps Unbroken, R 2:00 17; 16; 17; 17
B1. DB Front Raise: 3 x 10, R :30 sec (15-20#) #20
B2. DB Lateral Raise: 3 x 10, R :30 sec (15-20#) #15
B3. DB Tricep Kickbacks: 3 x 10, R 1:30 (25#) #25, #20
+
3 sets for perfection: Rest as needed
6-8 Ring Towel Kips w/ perfect hollow position
:20 Hollow Holds
+
Row Intervals
5 x 400m @ 2:00 pace for all sets w/ 1:30 rest b/w sets, *record time for each set 1:38; 1:36; 1:36; 1:37; 1:34
Tuesday: SQ/Core + SL + Cyc/Plyos
Warm Up:
Ido Portal Locomotion 50′ each: Kick to HS, Duck Walk, Lizard Walk. And Ostrich Walk
+
A1. DB Reverse Lunge w/ Knee Drive: 4 x 7/leg alternating, R :45 *step back and as you step forward drive knee up w/ toes up also. Should be all one motion
A2. Opp Hand Opp Foot High Plank: 4 x 5/side @11X5, R 1:30
B1. Good Mornings w/ PVC: 3 x 20, R :45 Tightness in back
B2. Sorenson Holds: 3 x :25 sec, R 1:30
+
2 sets @ High Effort (record times for each set)
Bike 10 cal 
50′ Front Rack Yoke Carry, 100# on sled
Rest 2 min
2 sets @ High Effort (record times for each set)
Row 250m
50′ Front Rack Yoke Carry, 100# on sled
Rest 2 min
Wednesday: UB Push/UB Pull + SM + Gym
Warm Up:
Banded Shoulder Stretch (2 min/arm)
Lacrosse Ball to Front Delt and Scaps (2 min/side)
+
A1. Standing Shoulder Press: 4 x 8-10 @30X3, R :30 sec *build each set and go heavy w/o technique breaking down. No hyperextension of back. Keep core under rips.#125
A2. Inverted Bar Rows: 4 x 8 @20X2, R 1:30
B1. Seated DB Bicep Curls: 3 x 12/arm, R :45 sec *go heavy #25
B2. Seated DB OH Tricep Ext: 3 x 10, R :45 sec #25
C1. Sledge Hammer to Tire: 3 x :45 sec, R :30
C2. Atlas Stone to Shoulder & Carry: 3 x 100′, R :30 *try to move up one stone size: #125
C3. Farmer’s Carry: 3 x 100′, R 1:00 *use farmer’s bars by bikes (heavy each hand) 70 each arm
+
10 min of Muscle Up Practice
Work the drills, the kips, and then you can attempt a few bar muscle ups and ring muscle ups
Friday: BSQ + Glute/Core + Core/Cyc + Gym
Warm Up:
10 sets of 7 Unbroken Double Unders 7/10
*after all 10 sets, do 50 Double Unders For Time: :49
+
A. Safety Bar Squats: 4 x 4-6 @25X1, R 2:00 *stay true to the tempo, even if weight doesn’t go up as much as you think you should #175
B1. Single Leg Glute Raises w/ Reach over Opposite Shoulder: 3 x 10/side, R :30
B2. Hollow Holds: 3 x :20 sec, R 1:30
+
20 min EMOM
1st – 6 Burpee Box Jump Overs, 20″
2nd – Row :30 sec ALL OUT
3rd – OFF
4th – 10 Toes To Bar
5th – Run to Fence and Back
Saturday: Cyc + Plyos + UB Push/UB Pull + SM + Core
Xebex Bike
Bike 4 minutes @ 23-25 mph
Rest :45 sec
x 4
+
A. Depth Broad Jumps: 5 sets *stand on 20″ box, step off and as soon as you land broad jump out as far as possible
+
B1. Legless Rope Climb: 4 x 1 (go as high as possible, use feet on way down), R :20
B2. Kipping HSPU: 4 x 3-5, R 1:30
+
C. Sled Push Sprints: 4 x :10 sec ALL OUT, Rest :50 sec
+
D. GH Hollow Holds: 3 sets x :20 sec, R 1:30
+
15-20 min of Stretching and Mobility

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