Friday 5/1

1) Every :12 seconds for 1 minute x 6
1 Full clean
rest 1 minute
Try and increase each minute round. Start around 65%

2) Pause Split Jerk 10 x 2. Pause in the dip 2 seconds
2b) after you finish here DB strict press 3 x 6 as heavy as possible for the 18 reps

3) Back Squat work to a heavy 3 reps- not max. Then hit 8 x 3 at that weight, taking no longer than 90 seconds between sets

4) For Time:
40 MB Lunges with a twist (20/14)
30 Push-ups
20 TTB
20 KTE
30 Incline Push-ups (3 45s/2 45s feet on incline)
40 OH MB Lunges (20/14)

Thursday 4/30

Use today as a rest day if you can make it Sunday.  We will break out the sleds because it is supposed to be really nice

If you can't make it Sunday. Or feel really good

25 minutes of moderate/hard Cardio (legit don't care what it is, you can ride a surrey) just make sure you can track distance or output.

Rest 5 minutes

25 minutes of the same Cardio (trying to beat first round by 10%)

So if you make 3 miles in session 1 then your goal is 3.3 miles in session 2.

In all seriousness you can do whatever you like. Stairclimber, rower, elliptical etc. whatever you have at your house or at the gym or use the street.

Wednesday 4/29

1)Finish warm-up with
4 rounds NFT
Three kips on rings x 3
Ring to hips from ground x 3
Kipping Ring Dips x 3
Feet on box hip drive turn-over on rings x 3

2) Deadlift 6 x 3 heavy from the start, work to a really heavy triple

3) For Time:
50 GHDSU (shoulders below hips, dont need to touch)
50 Deadlifts (225/155)

4) For Time:
15 Burpee Ring Muscle-ups
30 Burpee C2B
45 Burpee Pull-ups

4 min cap on MU portion. Everything needs to be about 6" above reach

Tuesday 4/28

1) For as long as possible:
1 Clean + 1 Hang Clean + 2 Front Squats

5 minutes
95/65
5 minutes
125/85
5 minutes
155/105
5 minutes
185/125
5 minutes
215/145
5 minutes
245/165
5 minutes
275/185
5 minutes
305/205

Scale the loads (if necessary)  to try and go for a minimum of 30 minutes. More looking for volume on volume at increasing loads

2) 20 minute run - try and get as far as possible

Monday 4/27

1) EMOM for 14 minutes
Even: :30 ME row + ME Alt Pistols in remaining time - cap at 10
Odd: :30 max effort dubs :30 rest before starting again

2) Push Press- 7 sets to find a max (warm-ups count) drop to 90% and 3 x 2 TnG
-10 weighted hollow rocks between sets use a 10-14# MB and alternate between holding in hands and feet. So 5 sets with it between hands 5 sets between feet.
-Never done these so curious to see how they go

3) For Time:
20 KB SOH (55/35) 10L/10R
30 KBS (55/35)
400m run

Saturday 4/25

1) OHS 7 x 4

2) Leg less rope climb/HS walk work spend 10-15 minutes here

3) For Time:
20 Muscle-ups
15 Hang Power Snatch (155/105)
1000m row

4) TDChallenge from this week
2 Rounds
30 OHS (95/65)
30 C2B

5) Sled Push and rope sled pull (hand over hand)
2 pushes for each pull rotate through

Friday 4/24

1) Clean and Double Jerk work to heavy 3 reps and then stay there for 7 more sets

2) Partner workout for time:
3-6-9-12-15-18-21-24-27-30
Deadlifts (185/125)
Wallballs (20/14)

30 cal row buy-in. Partner 1 goes first and then can begin the ladder. Partner 2 must row 30 cal then join in on ladder.  1 person works at a time on ladder

3a) Weighted GHR 5 x 6
3b) GHDSU hold weighted if possible 5 x :30

Thursday 4/23

1) EMOM for 15
4 Back squats- try and go heavy ish from the beginning

2) Weighted Pull-ups 5 x 3, 5 x 2 go as heavy as possible

3) From .com
10 rounds for reps
:30 of burpees
:30 rest
:30 DB Thrusters (50/30)
:30 rest

Wednesday 4/22

1) Snatch Pulls 10 x 2 start at 110% - can drop and reset or hold on

2) Snatch Deadlift same as Sat 3 x 2, 5 x 1 >120%

3) Push Press 6 x 5 moderate weight, TnG

4) 6 Rounds for Time
6 Power Snatches (165/115)
8 Box Jump Overs (30/24)
200m Run

Tuesday 4/21

1) 6 min Ladder
:05 L-sit
1 Bar MU
:10 L-Sit
2 Bar MU

increase L-sit hold by :05 and you must accumulate the time

2) Jerk Grip OHS with 3 second pause in the bottom x 2 x 5- not for load, for getting comfortable front jerking into OHS

3) "Cindy"
20 Min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Monday 4/20

Remember to keep getting in your strict HSPU,PU,RD etc. 50 per week on top of training. Also I have noticed some of you taking more time for mobility, keep it up less wod'ing more mob'ing.

Also if I forget to post it, which I have been lately it should be a staple that you do Crossover Symmetry min 3 x a week

1) CrossFit Total
1 RM Press
1 RM Dead
1 RM Back Squat

2) EMOM for 10 minutes
5 Front Squats - from the ground, try and be in the 195-225/125-155 range

3) 3 Rounds
3 min ME Cal Row
2 min ME Power Clean - you pick the weight, something heavy to where you might be doing singles or doubles
1 min rest

Saturday 4/18

1) Every :12 seconds for 1 minute x 6
1 full snatch
rest 1 minute
Trying to increase load as you go on. If you miss no worries hit the next one. 30 total reps

2) 3 x 2 Snatch DL 5 x 1 snatch DL work up to heavy doubles and singles should be >115%

3) 2012 Individual Regional event 4
For Time:
50 Back Squats (135/95)
40 Pull-ups
30 SOH (135/95)
50 Front Squats (85/65)
40 Pull-ups
30 SOH (85/65)
50 OHS (65/45)
40 Pull-ups
30 SOH (65/45)

Change your own weights

4) We will try and get 4 lanes probably 3
Relay style - dependent on the numbers- if we have a shit load of people it will prob be 5 rounds numbers are smaller an amrap
8 Power Cleans (135/95)
4,8,12,16 yards

depending on the numbers/gender ratio we may even go mixed teams
95 snatch dudes 95 clean girls
and losing team has to do something

Friday 4/17

1) Find a max of the following
3 Thrusters into split jerks- come out of each Thruster and drive under and catch in split jerk
Threrks????

2) For Time:
75 Bar facing burpees
1 min Max Rep Thruster buy in 95/65- take 2 seconds off your time for each Thruster

rest 5 minutes

3) For time:
75 Cal row
1 min Max rep thruster buy in 95/65- take 2 seconds off your time for each Thruster

4) EMOM for 10 minutes
Even: 15 GHDSU
ODD: 5 Close Grip Bench + 5 DB hammer Curls
-you are seeing that correctly, abs + chest+ bis. You are welcome
you don't have to do an emom if there isn't space

Thursday 4/16

1) 3 Hang Power Snatch EMOM for 10 mins
You may keep adding weight if you are keeping your feet under you and driving your ass back.
If not goal here is to work speed and catching position, that gets lower each rep

2) 12 Min AMRAP
80 DB Snatch (50/30)
60 TTB (not pullups)
40 Box overs (30/24) any way any how
20 Triple unders

Wednesday 4/15

Finish warm-up with easy band crossover symmetry x 2

1) Every 3 minutes for 30 minutes
400m run for time

2) Back Squat 5 x 10- try and increase load on each set
whatever you can handle after the above, could be close to last weeks or it might be 25% less on all sets. Enjoy. No harm in taking 25-30 minutes to accomplish this

3) Crossover symmetry easy bands x 2

Tuesday 4/14

1) Split Jerk 10-14 sets of 2 reps (use the blocks if you can, so you can drop and reset after each rep) see how you are feeling but goal is to be heavy for all reps, if you are not in the blocks you will need to do them unbroken.

2) "JT"
21-15-9
HSPU
Ring Dips
Push-ups

3) 10 rounds
:45 ME row meters Damper on 1
1:15 rest

Monday 4/13

JT tomorrow so be easy on your shoulders today just an FYI, be smart with your extra work

1) Clean Pulls 7 x 3 around 100-110%

2) 4 Rounds For Time:
7 Power Cleans (155/105)
7 Hang Cleans (155/105)
200m Run*
*if you break the barbell movements you must run 400m

3a) Bent over row 3 x 12 Keep shoulder blades tight
3b) Weighted GHR 3 x 8
3c) Hollow Rocks 3 x 25

Saturday 4/11

1) Partner up for this

Front Squat 10 x 1 

-Work your way up to a heavy single by last set 

Then drop the weight slightly and increase the reps by 1 rep every set until failure, quickly switch weights and your rest is your partners turn

Ex. Set 10 finished at 295

set 11 2 reps at 285 person 1 goes then person 2 then quickly drop to 275

set 12 3 reps at 275

set 13 4 reps 265 and so on

2) 6 rounds NFT

2 Strict HSPU

4 Strict Ring Dips 

6 deficit push-ups

3) 45 min AMRAP

10 Thrusters (95/65)

10 OH Walking Lunge (95/65)

15 Burpee box overs (24/20)

150m Sled push (sprint) weight will be moderate
200m run
20 cal row

Friday 4/10

1) 2  Low Hang Snatch x 10 work up to a heavy 2 by 5th set

2) Snatch Grip push press 5 x 3

3) For Time:
"Randy"
75 power snatch (75/55)

4a) 7 Dead hang C2B x 5
4b) GHDSU Hold :30+ x 4
4c) Banded side steps 12'x 4

Thursday 4/9

1) Back Squat 5 x 10 try and increase load on each

2) GHDSU 3 x 25

3) 3 minutes Max meters rowing rest 5 minutes between rounds x 3

Wednesday 4/8

1) EMOM for 16 minutes
Even: Power Clean x 8 unbroken reps- weight should be heavy but doable- all rounds should be unbroken but if you have to break on the last couple you picked right
Odd: Muscle-ups 1 ME set each ODD minute - if you can string more than 7- strict or weighted

2) 10 minute AMRAP
15 Deadlifts (135/95)
15 Push-ups

Tuesday 4/7

1) Close grip bench 10 x 3

2) For Time:
"Kelly"
5 rounds
400m Run
30 box jumps (24/20)
30 Wallballs (20/14)

Monday 4/6

Training will be slightly different for the next few months. We will see how it goes. Thursday OR Sunday will be working days. There might be less work day to day but I do want everyone to get the following in each week on top of the posted work.

50 Strict C2 Ring pull-ups 

50 Strict HSPU

50 Strict weighted dips

50 Strict Pull-ups 

3:00 total L-sit hold

You can break these up however you want 10 reps each per day 5 days.  Can be done Sundays or Thursdays whatever. Listen to your bodies. Since there will be less work day to day for the most part, go hard on everything that is posted.  But please listen to your bodies, if your shoulders or biceps are beat up you can skip the pull-ups etc. 

1) Pause Front Squat 2 sec + Split Jerk Pause in the Dip 2 sec 20 x 1- feel it out find a heavy weight by set 7 or 8

2) Clean pulls 5 x 3- 80-85% 

3) For Time:

50-40-30-20-10

Dubs

Sit-ups

KBS (55/35)

4a) DB Strict press 3 x 10

4b) Shoulder circuit (front/45/side/bent over) 2.5 lbs  3 x 10 

Saturday 4/4

Monday we are back at it full force.  We will be tweaking how we go about things in regards to our work to rest days.  There might be less work day to day, but Thursdays OR Sundays will be a working day (whichever you can make work).


1) EMOM for 15 minutes
3 TnG Power Snatch (70% of max)

2) "Crain"
2 Rounds for time:
34 Push-ups
50 yard sprint
34 Deadlifts (135/95)
50 sprint
34 Box Jumps (24/20)
50 sprint
34 Clean and Jerks (95/65)
50 sprint
34 Burpees
50 sprint
34 Wallballs (20/14)
50 sprint
34 Pull-ups
50 Sprint

Friday 4/3

1)  Back Squat 5 x 5 feel it out go heavy if you feel good

2) Big Clean complex from CFNE
6 sets
1 Hi Hang Clean + Hang Clean + Clean + Push Press
1 Hi Hang Clean + Hang Clean + Clean+ Push Jerk
1 Hi Hang Clean+ Hang Clean + Clean + Split Jerk
-1 set is all 12 reps unbroken
-Try and increase weight each set

3) 5 rounds NFT
2 Strict HSPU
4 Strict Ring Dips
6 Deficit push-ups (hands on 45s)

4) If it is nice out 1 mile run for time

Thursday 4/2

Rest day, lay on the couch all afternoon or day if you can