Skill Work:
Rope Climbs
Strength:
Every minute on the minute for 10 minutes:
Perform 5 Pull-ups
Elite: L-Pull ups
Advanced: Strict and/or weighted.
Intermediate: Kipping
Beginner: Band assisted
Metcon:
Partner workout
3 rounds of:
500 meter row
Front Squat (95 / 65)
Partner #1 rows 500 meter while partner #2 performs as many Front Squats as possible. Then they switch.
Thursday, February 28, 2013
Wednesday, February 27, 2013
Thursday, February 28th
Skill Work:
Pistols
False Grip Pull-ups
Strength:
Power Clean 2
Metcon:
"Power Elizabeth"
21 - 15 - 9
Power Cleans @ 60%
Ring Dips
After Party:
Airdyne Intervals
4 Rounds
1 min on
2 min rest
Pistols
False Grip Pull-ups
Strength:
Power Clean 2
Metcon:
"Power Elizabeth"
21 - 15 - 9
Power Cleans @ 60%
Ring Dips
After Party:
Airdyne Intervals
4 Rounds
1 min on
2 min rest
Tuesday, February 26, 2013
Wednesday, February 27th
Strength:
Back Squat 3x6
Metcon:
10 Rounds
every 2 minutes perform:
10 Wallballs
10 KB Swings
10 Burpees
After Party:
3 Rounds
500m Row
Max Push Presses (135/95)
- rest 90 seconds between rounds.
Back Squat 3x6
Metcon:
10 Rounds
every 2 minutes perform:
10 Wallballs
10 KB Swings
10 Burpees
After Party:
3 Rounds
500m Row
Max Push Presses (135/95)
- rest 90 seconds between rounds.
Monday, February 25, 2013
Tuesday, February 26th
Skill:
Pistols, Candlestick Rolls, Free-standing Handstand Holds for max time.
Oly:
Snatch 1
You have 15 minutes. Make it happen.
Metcon:
9,8,7,6,5,4,3,2,1
Power Snatches
Box Jumps
Pistols, Candlestick Rolls, Free-standing Handstand Holds for max time.
Oly:
Snatch 1
You have 15 minutes. Make it happen.
Metcon:
9,8,7,6,5,4,3,2,1
Power Snatches
Box Jumps
Sunday, February 24, 2013
Monday, February 25th
Oly:
Clean + Hang Clean (above knee) + High Hang Clean + 1 Jerk
2 @ 75% of Clean & jerk 1RM
2 @ 80%
2 @ 85%
2 @ 90%
2 @ 95%
Strength:
Deadlift 3x3
Metcon:
5 Rounds
5 Deadlifts
10 Pull-ups
15 push-ups
20 Squats
Clean + Hang Clean (above knee) + High Hang Clean + 1 Jerk
2 @ 75% of Clean & jerk 1RM
2 @ 80%
2 @ 85%
2 @ 90%
2 @ 95%
Strength:
Deadlift 3x3
Metcon:
5 Rounds
5 Deadlifts
10 Pull-ups
15 push-ups
20 Squats
Friday, February 22, 2013
Saturday, February 23rd
Skill Work:
Gymnastics skills
Work on what you need to be better at for 15 minutes
Muscle-ups, Handstand Walks, HSPUs, Pistols, etc
Oly:
Power Snatch 1 + Overhead Squat 3
Metcon:
3 Rounds
400m Row
15 Overhead Squats (95/65)
10 touch-and-go Box Jumps (24/20)
-Rest 5 minutes
3 Rounds
200m Row
10 Front Squats (95/65)
5 Lateral Burpee Box Jumps (24/20)
Gymnastics skills
Work on what you need to be better at for 15 minutes
Muscle-ups, Handstand Walks, HSPUs, Pistols, etc
Oly:
Power Snatch 1 + Overhead Squat 3
Metcon:
3 Rounds
400m Row
15 Overhead Squats (95/65)
10 touch-and-go Box Jumps (24/20)
-Rest 5 minutes
3 Rounds
200m Row
10 Front Squats (95/65)
5 Lateral Burpee Box Jumps (24/20)
Thursday, February 21, 2013
Friday, February 22nd
Oly:
On the Minute for 10 Minutes
Clean 2 + Jerk 1
Metcon:
5 Rounds
5 Cleans
10 Pull-ups
25 Double-unders
After Party:
4 Rounds
Max HSPUs
250m Row
-90 second rest
On the Minute for 10 Minutes
Clean 2 + Jerk 1
Metcon:
5 Rounds
5 Cleans
10 Pull-ups
25 Double-unders
After Party:
4 Rounds
Max HSPUs
250m Row
-90 second rest
Wednesday, February 20, 2013
Thursday, February 21st
Oly:
Hang Snatch + Snatch
7 heavy sets
Strength:
Back Squat 3x6
Metcon:
4 Rounds
In 3 Minutes
250m Row
20 Burpees (yes, 20, not 15)
Max Rep KB Swings
- rest 3 minutes between rounds
- score = total KB Swings
Hang Snatch + Snatch
7 heavy sets
Strength:
Back Squat 3x6
Metcon:
4 Rounds
In 3 Minutes
250m Row
20 Burpees (yes, 20, not 15)
Max Rep KB Swings
- rest 3 minutes between rounds
- score = total KB Swings
Tuesday, February 19, 2013
Wednesday, February 20th
Oly:
Front Squat + Push Jerk + Front Squat + Split Jerk
Taken from a rack.
Work up to a heavy set.
Strength:
Thruster 3
Metcon:
AMRAP in 12
5 Thrusters (95/65)
10 Toes to Bar
15 Wallballs
Front Squat + Push Jerk + Front Squat + Split Jerk
Taken from a rack.
Work up to a heavy set.
Strength:
Thruster 3
Metcon:
AMRAP in 12
5 Thrusters (95/65)
10 Toes to Bar
15 Wallballs
Monday, February 18, 2013
Tuesday, February 19th
Skill:
Rope Climbs
Strength:
Every minute on the minute for 10 minutes:
Perform 5 Pull-ups
Elite: L-Pull ups
Advanced: Strict and/or weighted.
Intermediate: Kipping
Beginner: Band assisted
Metcon:
10,9,8,7,6,5,4,3,2,1
DB Snatch L
DB Overhead Lunges L
DB Snatch R
DB Overhead Lunges R
100ft Sprint
Rope Climbs
Strength:
Every minute on the minute for 10 minutes:
Perform 5 Pull-ups
Elite: L-Pull ups
Advanced: Strict and/or weighted.
Intermediate: Kipping
Beginner: Band assisted
Metcon:
10,9,8,7,6,5,4,3,2,1
DB Snatch L
DB Overhead Lunges L
DB Snatch R
DB Overhead Lunges R
100ft Sprint
Sunday, February 17, 2013
Monday, February 18th
Oly:
Clean + Hang Clean (above knee) + High Hang Clean + 1 Jerk
3 @ 80% of Clean & jerk 1RM
3 @ 85%
3 @ 90%
Oly 2:
On the Minute for 10 minutes
Hang Snatch 2
Metcon:
AMRAP in 15
10 KB Swings
10 Box Jumps
10 Ring Dips
Skill Work:
7:30 gymnastics class if you can, Pistols and HSPUs if you can't.
Clean + Hang Clean (above knee) + High Hang Clean + 1 Jerk
3 @ 80% of Clean & jerk 1RM
3 @ 85%
3 @ 90%
Oly 2:
On the Minute for 10 minutes
Hang Snatch 2
Metcon:
AMRAP in 15
10 KB Swings
10 Box Jumps
10 Ring Dips
Skill Work:
7:30 gymnastics class if you can, Pistols and HSPUs if you can't.
Friday, February 15, 2013
Saturday, February 16th
Oly:
Snatch from blocks (just above knee)
5×2 – heavy but perfect
Clean from blocks (just above knee) + 1 Push Jerk
5×2 – heavy but perfect
Metcon:
30 KB Swings
30 Wallballs
30 Toes to Bar
Row 500m
20 KB Swings
20 Wallballs
20 Toes to Bar
Row 250m10 KB Swings
10 Wallballs
10 Toes to Bar
Snatch from blocks (just above knee)
5×2 – heavy but perfect
Clean from blocks (just above knee) + 1 Push Jerk
5×2 – heavy but perfect
Metcon:
30 KB Swings
30 Wallballs
30 Toes to Bar
Row 500m
20 KB Swings
20 Wallballs
20 Toes to Bar
Row 250m10 KB Swings
10 Wallballs
10 Toes to Bar
Thursday, February 14, 2013
Friday, February 15th
Oly:
On the Minute for 10 Minutes
Snatch Pull + Hang Snatch + Overhead Squat
Strength:
Back Squat 3
Metcon:
7 Rounds
7 Front Squats
7 CTB Pull-ups
7 Burpees
On the Minute for 10 Minutes
Snatch Pull + Hang Snatch + Overhead Squat
Strength:
Back Squat 3
Metcon:
7 Rounds
7 Front Squats
7 CTB Pull-ups
7 Burpees
Wednesday, February 13, 2013
Thursday, February 14th
Watch this Kipping HSPU video. (4 minutes long)
Oly:
Power Clean
10 Singles - light to heavy - as your Deadlift warm-up
Strength:
Deadlift 5
Partner WOD:
4 Rounds
20 Side-by-side Medball Sit-ups
30 Deadlifts
40 Alternating Box Jumps
50 Walking Lunges
Oly:
Power Clean
10 Singles - light to heavy - as your Deadlift warm-up
Strength:
Deadlift 5
Partner WOD:
4 Rounds
20 Side-by-side Medball Sit-ups
30 Deadlifts
40 Alternating Box Jumps
50 Walking Lunges
Wednesday, February 13th
Oly:
Split Jerk 2
Metcon:
AMRAP in 10
7 Shoulder-to-Overheads
7 Toes To Bar
14 Squats
After Party:
5 Rounds
300m Row
2 Rope Climbs
Split Jerk 2
Metcon:
AMRAP in 10
7 Shoulder-to-Overheads
7 Toes To Bar
14 Squats
After Party:
5 Rounds
300m Row
2 Rope Climbs
Monday, February 11, 2013
Tuesday, February 12th
Oly:
Snatch from Blocks (above knee) 7x2
Metcon:
5 Rounds (not 4)
5 HSPUs
10 Power Cleans (135 / 95)
15 Burpees
20 KB Swings (55 / 35)
25 Wallballs
- 3 Minute Rest between rounds
Sunday, February 10, 2013
Monday, February 11th
Oly:
Clean + Hang Clean (above knee) + High Hang Clean + 1 Jerk
3 @ 75% of Clean & jerk 1RM
3 @ 80%
3 @ 85%
Strength:
Press 1
Metcon:
3 Rounds
15 Pull-ups
15 Push Presses (95/65)
15 Hollow Rocks
Skill:
3 x Max Strict HSPUs + Max Kipping HSPUs
Clean + Hang Clean (above knee) + High Hang Clean + 1 Jerk
3 @ 75% of Clean & jerk 1RM
3 @ 80%
3 @ 85%
Strength:
Press 1
Metcon:
3 Rounds
15 Pull-ups
15 Push Presses (95/65)
15 Hollow Rocks
Skill:
3 x Max Strict HSPUs + Max Kipping HSPUs
Saturday, February 9, 2013
Saturday, February 9th
Strength / Oly:
Sots Press 5x5
1 1/4 Front Squats 7x1
Metcon:
15 - 12 - 9
"Squat" Snatch (95/65)
CTB Pull-ups
Skill:
Gymnastics skill work
Sots Press 5x5
1 1/4 Front Squats 7x1
Metcon:
15 - 12 - 9
"Squat" Snatch (95/65)
CTB Pull-ups
Skill:
Gymnastics skill work
Thursday, February 7, 2013
Friday, February 8th
Oly:
Snatch
7 heavy singles, all above 80% of 1RM
Strength:
On the Minute for 12 Minutes
1 Power Clean + 1 Front Squat + 1 Push Jerk
Metcon:
10 Rounds
10 Wallballs
10 KB Swings
Snatch
7 heavy singles, all above 80% of 1RM
Strength:
On the Minute for 12 Minutes
1 Power Clean + 1 Front Squat + 1 Push Jerk
Metcon:
10 Rounds
10 Wallballs
10 KB Swings
Wednesday, February 6, 2013
Thursday, February 7th
Oly:
On the minute for 7 minutes
1 Power Clean & 2 Jerks
"Lynne"
5 Rounds
Max Rep Bodyweight Bench Press
Max Rep Pull-ups
- Rest 3 minutes between rounds
Cash Out:
500m Row
On the minute for 7 minutes
1 Power Clean & 2 Jerks
"Lynne"
5 Rounds
Max Rep Bodyweight Bench Press
Max Rep Pull-ups
- Rest 3 minutes between rounds
Cash Out:
500m Row
Tuesday, February 5, 2013
Wednesday, February 6th
Skill:
Work on 2 movements from yesterday's gymnastics skill test,
1) Your favorite movement (embrace your strengths)
2) Your biggest weakness (no explanation needed)
Strength:
Deadlift 4
Metcon:
AMRAP in 10
5 Deadlifts
10 Push-ups
15 Squats
Pain Tolerance:
Airdyne
3 Minute sprint
Work on 2 movements from yesterday's gymnastics skill test,
1) Your favorite movement (embrace your strengths)
2) Your biggest weakness (no explanation needed)
Strength:
Deadlift 4
Metcon:
AMRAP in 10
5 Deadlifts
10 Push-ups
15 Squats
Pain Tolerance:
Airdyne
3 Minute sprint
Monday, February 4, 2013
Tuesday, February 5th
Oly:
Snatch Pull 1 + Power Snatch 2
Metcon:
5 Rounds
25 KB Swings
10 Burpees
25 Double Unders
Rest 90 seconds between rounds
CrossFit Aspire Gymnastics Skills Baseline Test:
1 x Max Muscle-ups
1 x Max Strict HSPUs
1 x Max CTB Pull-ups
1 x Max Kipping HSPUs
1 x Max Rope Climbs
1 x Max Handstand walk for distance
1 x Max Pistols L
1 x Max Pistols R
1 x Max Strict Ring Dips
Rest for 60 seconds between movements.
Use today to assess which skills you need to work on.
Snatch Pull 1 + Power Snatch 2
Metcon:
5 Rounds
25 KB Swings
10 Burpees
25 Double Unders
Rest 90 seconds between rounds
CrossFit Aspire Gymnastics Skills Baseline Test:
1 x Max Muscle-ups
1 x Max Strict HSPUs
1 x Max CTB Pull-ups
1 x Max Kipping HSPUs
1 x Max Rope Climbs
1 x Max Handstand walk for distance
1 x Max Pistols L
1 x Max Pistols R
1 x Max Strict Ring Dips
Rest for 60 seconds between movements.
Use today to assess which skills you need to work on.
Sunday, February 3, 2013
Monday, February 4th
Oly:
Hang Clean + Clean + Jerk
4x1 @ 80% of 1RM
4x1 @ 85% of 1RM
4x1 @ 90% of 1RM
Strength:
Back Squat 3x6
Metcon:
2 Rounds
20 DB Overhead Walking Lunges R
15 Pull-ups
20 DB Overhead Walking Lunges L
15 Toes to Bar
Endurance:
Row
5 Rounds
1 Minute on
1 Minute rest
Hang Clean + Clean + Jerk
4x1 @ 80% of 1RM
4x1 @ 85% of 1RM
4x1 @ 90% of 1RM
Strength:
Back Squat 3x6
Metcon:
2 Rounds
20 DB Overhead Walking Lunges R
15 Pull-ups
20 DB Overhead Walking Lunges L
15 Toes to Bar
Endurance:
Row
5 Rounds
1 Minute on
1 Minute rest
Friday, February 1, 2013
Saturday, February 2nd
Oly:
5X5 Unbroken Hang Power Snatches
- These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible. Stand tall before lowering the weight.
Agility test:
5 Over-the-Box Jumps with alternating Lateral Hurdle Jumps
5-10-15-20m Shuttle Run
5 Over-the-Box Jumps with alternating Lateral Hurdle Jumps
Metcon:
100 Double Unders
30 Pullups
30 Front Squats (135/95)
30 Pullups
100 Double Unders
5X5 Unbroken Hang Power Snatches
- These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible. Stand tall before lowering the weight.
Agility test:
5 Over-the-Box Jumps with alternating Lateral Hurdle Jumps
5-10-15-20m Shuttle Run
5 Over-the-Box Jumps with alternating Lateral Hurdle Jumps
Metcon:
100 Double Unders
30 Pullups
30 Front Squats (135/95)
30 Pullups
100 Double Unders
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