Ryan O. 141130

Warm-Up

:45 sprint A.D.

10 Single Arm Swings

5 Strict Press L & R 

5 Goat Bag Swings 

5 Single Leg Deads 

Part I:  Connectivity

L Sit - Dip Support - Side Plank

Part II: Strength

Tall Jerk

Jerk Balance

Pause Jerk

Clean & Jerk

Part III: 20 Minutes Conditioning 

4 Individually Scored Rounds

1 Minute A.D. Cals

3 Man Makers (35)

1 Stone G2O

Rest 2 Min

Part IV
Stretch on Box

Ken 141129

Warm-Up

:45 sprint A.D.

10 Single Arm Swings

5 Strict Press L & R 

5 Goat Bag Swings 

5 Single Leg Deads 

Part I:  Connectivity

L Sit - Dip Support - Side Plank

Part II: Strength

1 Clean + 1 Front Squat

Part III: 20 Minutes Conditioning 

5 Individually Scored Rounds

1 Minute A.D. Cals

90" Man Makers (25)

Rest 2 Min

Part IV
Stretch on Box

Anthony & Danielle 141128

Warm-Up

Part I:  Connectivity

Part II: Strength

5x3 Strict Press

3 x 5 Man Makers

L Sit - Dip Support - Side Plank

Part III: 20 Minutes Conditioning 

5 Individually Scored Rounds

1 Minute A.D. Cals

1 Min Max Buprees

Rest 2 Min

Part IV
Stretch on Box

Anthony & Danielle & Sheri 141126

Part 1: Warm-up

Strapless Row Low Stroke Rate, Low Intensity

Find and Maintain Your 500m Row Split For 1 Minute

Find and Maintain Your 500m Row Pace While Maintain Lowest Stroke Rate Possible

2 Rounds Lunge Complex

Hip Stretch

Dynamic Inchworm Push-up

3 Rounds

Single Leg Squats

Strict Press

Part II: 5 Individually Timed Rounds 

Row 250/200/150 Meters

20 OH Walking Lunges 45/25/15

Rest 1:00 Minute 

Part III:  Planks

Ryan & Janel 141125

Part I: 8 Min Shoulder Centric Warm-up

:45 sprint A.D.

10 Single Arm Swings

5 Strict Press L & R 

5 Goat Bag Swings 

5 Single Leg Deads 

Part II:  3 Rep Max Thruster/Box Squat??

Part III: Bench Press Boogie

3 Rounds For Time

Ryan

10 Strict Purple Band Pull-ups

10 Bench Press @ 125

10 DUs

15 Swings 53

15 Goblet Squats (same)

Rest 1:00

Janel

5 Pull-ups

10 Push-ups

15 Swings

20 A.S.

Rest 2:00 (necessary)

Rest 1:00 Minute If Necessary

Anthony/Danielle/Sheri/Tim 141125

Part 1: 8 Min Shoulder Centric Warm-up

:45 sprint A.D.

10 Single Arm Swings

5 Strict Press L & R 

5 Goat Bag Swings 

5 Single Leg Deads 

Part 2: 

Dudes 8 Minutes to build to a Challenging 3 Rep Max (not looking for prs)

Ladies 3 Sets Max Pull-ups 2 RB

Part 3: Bench Press Boogie

4 Rounds For Time With A Partner 

Ant and Tim

10 C2B Pull-ups

20 Bench Press @ 125 Partner a Spots 

30 Swings 53 

40 Goblet Squats (with same KB) 

Danielle and Sheri 

100 Cumulative Single Unders (simultaneous) 

20 Push-Ups (any scale) 

30 Swings (25-30) 

40 Air Squats 

Rest 1:00 Minute If Necessary

Ryan O*

Part I: Warmup/Connectivity

Alt.

Free Standing Handstand - Handstand Walk

a.) Freestanding Handstand Off Wall

b.) Kick to Freestanding Handstand Kiss Wall

c.) Handstand Shoulder and Hip Taps

d.) Freestanding Handstand Hold With Spot

e.) Progrissive Handstand Walking

OHS/Snatch Drop/Snatch Balance

Part II: Strength

1 - 2 Rounds For Time

25 Sledge Hammer Swings

20 Tire Jumps

15 Tire Flips

10 Tire Tuck Jump Throughs

5 Rope Climbs

1 Overhead Walking Lunge

Part IIII: Stretch

Ryan & Janel 141122

Part I: Warmup

Barbell Smash

Lunge Complex with Light KB

Squat Series

KB Deadlift

Single Leg KB Strict Press

Part IIA: Strength

Ryan

4, 3, 2, 2 Pull-Ups (1 Red Band)

3 x 8 Dumbell Rows

 

Janel

4,3,2,2,2 Pull-Ups (2 Red Band)

3 x 8 Alternating Dumbell Rows

Part IIB: Strength

Push Press 4 x 5

12 Alt. Lunges 65 OR

6 L & R Single Leg Deadlifts (no weight)

Part III: Conditioning 

For Time:

10 Thrusters (95)/DB Thrusters (25)

15 Swings 53/30

Part IIII: Stretch 

Ken 141122

Part I: Warm-up/Connectivity

Barbell Smash

Lunge Complex with Light KB

Squat Series

KB Deadlift

Single Leg KB Strict Press

Part II: 

HSPU Practice

12 Alt. Lunges 65 OR

6 L & R Single Leg Deadlifts (no weight)

Part III: Conditioning 

3 Individually Timed Rounds

10 Cals

10 Swings

5 Burpees

10 Swings

10 Cals

Rest 1:1

Part IIII: Stretch

Anthony & Danielle 141130

Part I: Warm-up/Connectivity

Barbell Smash

Lunge Complex with Light KB

Squat Series

KB Deadlift

Single Leg KB Strict Press

Part II: Strength

12 Alt. Lunges 75/35

6 L & R Single Leg Deadlifts 75/35

Part III: Conditioning 

For Time:

50-40-30-20-10

(1/2 Set) x 2 DUs

Squats

Ab-Matt Sit-ups

For Time:

10-9-8-7-6-5-4-3-2-1

DUs

Russian Swings

Push-Ups

Part IIII: Stretch

Sunday 10 AM Oly

Part I:  10 Mins to Complete:

3 x 3   Snatch Balance OR Drop Snatch OR OHS (Does not include warm up sets)

(Depends on Ability/Mobility Level)

~8 min Transition Rest, Review Former Technique, Part II Explanation~

Part II:  Every 2 Min for 12 Min (6 Sets) - Building in Weight

1 High Hang Snatch + 1 Low Hang snatch

Note:  Half of the Class Starts on the Even Minute/Half on the Odd

~6 min Transition Rest, Review Former Technique, Part III Explanation~

Part III:  Every 2 Min for 12 Min (6 Sets) - Building in Weight

1 Low Hang Snatch + 1 Full Snatch

Note:  Half of the Class Starts on the Even Minute/Half on the Odd

11AM Sunday CrossFit

Part I: Mobility Cirucit/Shoulder Prep - 2 MIn Stations

Station 1:  Lax Ball Back
Station 2:  3  - 5 Foam Roll T-Spine Crunches -> Foam Roll Lats
Station 3:  PVC Pass Thru ->Around the World's -> Narrow Grip PVC OHS

Part II: 15 Minutes Gymnastics/Handstand Practice

INJURIES?

NEWCOMER:
1 30/30 Wall Walk -> Wall Walk
5 Pike Press (Partner)

INTERMEDIATE:  "Perfect Pillar" "Rock Petrified"
1.)  Freestanding Handstand Off - Wall (Partner Spots)
2.)  Kick to Freestanding Handstand In Bands (Partner Spots)
3.)  Freestanding Handstand In Front of Wall

ADV:  "Perfect Pillar" "Rock Petrified"

1.)  Shoulder Taps On Wall

2.)  Hip Taps On Wall

3.)  Freestanding Hip Taps (Partner Spots)

Part III: 5 Minute Warm-up

Part IiiI: Conditioning (15 Min Cap) 

“THE GAUNTLET”

10 Burpees
10 Thrusters 95/65
10 Pull-ups
10 Power Snatches 95/65
10 Toes-To-Bar
10 Power Cleans 95/65
20 Box Jumps 24/20
10 Power Cleans 95/65
10 Toes-To-Bar
10 Power Snatches 95/65
10 Pull-ups
10 Thrusters 95/65
10 Burpees

Suggested Scales:

Barbell Weight 75/55, 65/45 and DUMBELL'S

Power Snatches to G2O

Pull-ups to Ring Rows

A scaled version might look like this

10 Burpee No Push-Up
10 DB Thrusters (any weight)
10 Ring Rows
10 DB Ground to Overhead
10 Strict Knee-Ups (use assistance straps)
10 DB Hang Cleans 
20 Step-ups (any height)
10 DB Hang Cleans 
10 Strict Knee-Ups (use assistance straps)
10 DB Ground to Overhead 
10 Ring Rows
10 DB Thrusters
10 Burpee No Push-Up

Anthony & Danielle 141120

Part I: Warm-up/Connectivity

3 Rounds

Beat Swings & Barbell Mash

Part II: Strength

Anthony

8 Min EMOM

1 Clean + 1 Press

Danielle:  6 Sets Seated Dumbell Strict Press

Part III: Conditioning 

Open Test

Anthony 20 Min AMRAP

40 Wall Balls

40 DUs

30 Box Jumps

30 TTB

20 Kipping Pull-Ups

20 Burpees

10 Deadlifts 125

10 S2O 125

5 Power Cleans125

5 Ring Dips

Danielle 10 Min AMRAP

30 Cals

20 Air Squats

10 Pull-ups (1RB)

Part IIII: Stretch

Anthony & Danielle 141119

Part I: Warmup/Connectivity

3 Rounds

Accumulate 2 x 15" L-Sit/1' Side Plank

3 x Handstand Progression//Strict Toes to L-Sit

10, 15, 20 DUs/ 5, 10, 10

Part II: Strength

Bench Press 5, 5, 5, 5, 5/Dips

In between Sets

3 Strict C2B + 4 Strict Pull-Ups + 5 Kipping Pull-ups/Beginner Rope Climbs

Part III: Conditioning 

Max Effort A.D.

50", 50"

40", 40"

30", 30"

20", 20"

Rest 1:1

Part IIII: Stretch

Anthony & Danielle 141118

Warmup

Lax Ball Shoulders

Plates

Part I: Gymnastics

Muscle-up Practice/Row 500m at 65%

Part II: Strength

Every Other Minute On the Minute (5 Sets, 10 Min Total)

Front Squat 2, 2, 2, 2, 2/Row 20" For Cal

Every Other Minute On the Minute (5 Sets, 10 Min Total)

Push Press 5, 4, 3, 2, 2

Part III: Conditioning 

For Time:

10 Thrusters (95)/DB Thrusters (25)

15 Swings 53/30

Part IIII: Stretch 

G.

Part I:  Deadlift

10 x 280

8 x 290

6 x 300

4 x 310

2 x 320

Part II:  10 Mins Build To a Heavy Power Snatch

Part III:  10 Min AMRAP

15 G2O

10 Lateral Burpees

Tim 141117

Warmup
Jump Rope & Med Ball Cleans

Part I: Every 2 minutes, for 10 minutes (5 sets):
Back Squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

+ 1 Set of Max Reps 85%
Part II: 8 Min EMOM
3 Speed Deadlifts @ 60-65%
Part III: Every 2 minutes, for 10 minutes (5 sets):On the C2 rower:Pull a sub-1:35/500-m pace for as long as possibleRest 3 minutesPull a sub-1:40/500-m pace for as long as possibleRest 3 minutesPull a sub-1:45/500-m pace for as long as possibleRest 3 minutesPull a sub-1:50/500-m pace for as long as possible

Ryan & Janel 141116

Warm-Up:

2 Rounds

10 DUs

10 Air Squats

10 DUs

10 Good Mornings

10 DUs

10 Straight Leg Deadlifts

Part I: Strength

The 3RM Russian Pullup Program

Day 1

3, 2, 1, 1

Day 2

3, 2, 1, 1

Day 3

3, 2, 2, 1

Day 4

3, 3, 2, 1

Day 5

4, 3, 2, 1

Day 6

off

Day 7

4, 3, 2, 1, 1

Day 8

4, 3, 2, 2, 1

Day 9

4, 3, 3, 2, 1

Day 10

4, 4, 3, 2, 1

Day 11

5, 4, 3, 2, 1

Day 12

off

The 3RM Russian Pullup Program

Day 1

3, 2, 1, 1

Day 2

3, 2, 1, 1

Day 3

3, 2, 2, 1

Day 4

3, 3, 2, 1

Day 5

4, 3, 2, 1

Day 6

off

Day 7

4, 3, 2, 1, 1

Day 8

4, 3, 2, 2, 1

Day 9

4, 3, 3, 2, 1

Day 10

4, 4, 3, 2, 1

Day 11

5, 4, 3, 2, 1

Day 12

off

Ryan

3, 3, 2, 1 Pull-Ups (1 Red Band)

3 x 8 Dumbell Rows

100 Red Band Pull Aparts

 

Speed Dead Lifts 1 x 3  Starting @ 50% - 65% (6 Sets Total)

 

Janel

4,3,2,1,1 Pull-Ups (2 Red Band)

3 x 8 Alternating Dumbell Rows

100 Red Band Pull Aparts

 

10 @ 75, 8 x 85 , 6 x 95, 4 x 100, 2 x 105 Deadlifts

 

The 3RM Russian Pullup Program

Day 1

3, 2, 1, 1

Day 2

3, 2, 1, 1

Day 3

3, 2, 2, 1

Day 4

3, 3, 2, 1

Day 5

4, 3, 2, 1

Day 6

off

Day 7

4, 3, 2, 1, 1

Day 8

4, 3, 2, 2, 1

Day 9

4, 3, 3, 2, 1

Day 10

4, 4, 3, 2, 1

Day 11

5, 4, 3, 2, 1

Day 12

off

  

Part II: Conditioning 

Three Rounds (18-21 Minutes)

FGB 40" Work/20" Rest [30"/30"]

Wall Ball 20/Air Squat 14

Swings 53/Russian Swings 35

Box Jump 24"/Step Up

Push Press 85/Burpee No Push-up

Row (Cals)

Rest 1-2 Minutes

Part III: Stretch