Thursday Thanks

1. start @ 0:00
    --for time:
           150 air squats
           2000m row
           150 air squats

(rest until 25:00)

2. start @ 25:00
    -- 2 rounds, for time, of:
           50 GHD sit ups
           25 deadlifts @ 225/155

(rest as needed)

3. EMOM x 10 minutes:
    odd) 10 strict toes to bar
   even) 10 strict handstand push ups

Wednesday Work

1. Track Work
     a. warm up: 400m jog + dynamic exercises + 400m jog
     b. the work:
           800m, for time
            (5:00 break)
           10 sets of: 50m sprint + 50m recovery jog
            (10:00 break)
           2x 800m @ sub-mile PR pace
            (rest 3:00 between efforts)
     c. cool down: 800m jog

2. CrossFit Conditioning
       21-18-15-12-9-6-3, for time, of:
        sumo DL high pull @ 75/55
        push jerk @ 75/55

FYF

I. Warm Up 

    i. 5:00 ski @ ~2:00 pace 

   ii. 2x thru: 

        10 pass thrus

        10 wall squats 

        10 goblet squats 

        10 burpees over rower 

II. The Work 

     EMOM X 40 

       odd) 15-calorie row 

      even) 15 wall balls @ 20/14 

IWT Thursday

I. Warm up
     i. 5:00 row @ 70-75%
    ii. 3x thru:
          10 pass throughs, 5 wall squats, 10 russian kbs, 10 inch worms

II. IWT
     i. 3 rounds (rest 2:00 between rounds)
          10 power cleans @ 50% of CJ + 2:00 rowing (for meters)
  --5:00 break--
    ii. 3 rounds (rest 2:00 between rounds)
          15 bench press @ 50% of 1RM + 2:00 of burpee pull ups
  --5:00 break--
   iii. 10x10 push ups (alternate with partner or rest 1:1)

Wednesday Work

I. Warm Up
     i. 5:00 row @ < 2:00 pace
    ii. 2x thru:
         10 pass throughs
           5 wall squats
         10 goblet squats
         10 db strict press

II. Olympic Lifting
     i. every 2:00 x 10 sets
          3 TNG power snatch @ 70% of 1RM power snatch
          + 10-calorie airdyne sprint

III. Gymnastics
     i. every :30 x 8 sets: 2 strict wall facing handstand push ups
    ii. every :30 x 16 sets: 5 kipping handstand push ups

IV. Conditioning
     -- EMOM x 24:
          i. 15 kb swings @ 53/35#
         ii. 15 box jump (step down) @ 24/20"
        iii. 20 overhead squats @ 75/55#

Team Tuesday

I. Warm Up
     a. 5:00 AD @ 80-85%
     b. 2x thru:
          10 pass throughs, 10 wall squats, 10 russian KBS, 5 burpee broad jumps

II. Weightlifting (choose a or b)
     a. Squat Program (Week 3, Day 1)
          i. back squat -- x9 @ 60, x9 @ 67, x6 @ 72, x6 @ 77, x3 @ 82, x3 @ 87 (rest 2:00)
         ii. front squat -- 4x5 @ 70% (rest 2:00)
     b. Deadlift
          i. 10-9-8-7-6-5-4-3-2-1 (increase weight per set)
              * follow each set with 3 box jumps @ 40"
            ** rest 1:30 after each set

III. Gymnastics
      a. 6 sets of: 2 bar muscle ups + 4 toes to bar + 2 chest to bar pull ups + 4 toes to bar

IV. Team Workout
      - in teams of 3:
           3 rounds, for time, of:
              100 calorie row (switch every 20 cals)
                75 shoulder to overhead @ 135/95 (switch as desired)
                50 burpees to 25# plate (alternate each rep) 

Sunday Service

I. Warm Up

    a) 5:00 row @ <2:00 

    b) 2x thru: 

        10 pass thrus

          5 wall squats 

        10 goblet squats 

        10 jumping squats 

II. 15 minutes to work to a heavy power clean + jerk 

III. 20-->1 thrusters w/ empty barbell 

     (20 double unders after each set) 

 

-- rest 5:00 -- 

IV. 20-->1 air squats wearing 20# vest

     (5 push ups after each set) 

Saturday Work

A) warm up:  

    5:00 row @ 70-75%

    2x thru: 

      10 pass thrus 

      10 wall squats 

      10 KB swings (Russian) 

        5 burpee broad jumps 

B) 15:00 to a heavy DL single 

      Then:

        10 rounds:  

          1 DL @ 85%

          5 burpees over the bar 

C) movement: 

      1. 6 sets of: 

           60sec fat bar OH walk

      2. 4 sets: 

          40ft HS walk 

         (:02 hold @ 20ft) 

         (Any fall = 10 hollow rocks) 

D) 3 rounds, for time, of:

      400m run

      20 CJ @ 95/65

FYF

I. Track Work 

    A) warm up 

         400m jog 

         Dynamic exercises 

         400m jog 

    B) the work 

         Every 3:00 x 6: 

           300m @ mile pace 

           100m recovery 

           100m hard 

    C) cool down 

         800m jog 

II. Gymnastics

    A) for time: 

        1-2-3-4-5-6-7-6-5-4-3-2-1 

          Unbroken ring muscle ups 

III. "Fortitude":

     EMOM X 30 

      odd) 15 calorie row 

     even) 15 burpees 

IWT Thursday

I. Warm Up
     A. 5:00 Airdyne @ 75-80%
     B. 2x thru:
          10 pvc pass throughs
          10 wall squats
            5 burpee broad jumps
          10 air squats

II. IWT
     1. 3 rounds (rest 2:00 between rounds)
          15 Russian KBS @ 97/62
          2:00 rowing, for meters
    (5:00 intermission between part 1 and part 2)
     2. 3 rounds (rest 2:00 between rounds)
          25 wall balls @ 30/20
          2:00 box jumps (step down) @ 30/24
    (5:00 intermission between part 2 and part 3)
     3. 5 sets (rest 1:00 between sets)
          2 strict parallette hspu + 10 kipping parallette hspu
         (increase deficit per set)

Work Wednesday

I. warm up
     i. 5:00 airdyne
    ii. 2x thru:
           10 pass throughs
           10 wall squats
           10 air squats
           30ft handstand walk

II. strength
     i. 5x3 push press, working to a 3RM (rest 2 minutes between sets)

III. conditioning
     i. 5 rounds, for reps, of:
         30 seconds double unders, 30 seconds rest
         30 seconds kb swings @ 53/35, 30 seconds rest
         30 seconds ttb, 30 seconds rest
         30 seconds push up plank hold, 30 seconds rest
         30 seconds bar hang in hollow position, 30 seconds rest
   

Turnt Up Team Tuesday

1) warm up
    --5:00 row (men need to get 1300+ meters, ladies 1200+)
    --2x thru:
         10 pvc pass throughs
           5 wall squats
         10 goblet squats
    -- 4:00 tabata hollow hold from bar w/ false grip using lacrosse balls

2) deadlift
    -- 10x5 (rest 2:00 between sets)

3) team work (3-person team)
    -- for time:
          3000m row (switch every 300m)
          200 power snatch @ 75/55
          100 box jump overs @ 20" (switch every 10)

4) finisher:
      a. 2x : max strict pull ups
      b. 6 sets (as able) : 10-second static arch hold + 5 pull ups (drive straight from hold to 1st PU)

FYF

1) Warm Up:
     a)  5:00 AD @ 70-75% (find a # of calories that get you breathing and make you work a bit)
     b) 2x thru:
           10 pvc pass throughs
           10 wall squats
           10 goblet squats
           10 empty barbell OHS
     c) 2x: 30 second db push press, 30 second rest
           (rest in the overhead position)

2) The Work:
     In a team of 4:
        21,097m ski or row
      (make it happen)
        *if you have a team of 4, you must also complete 300 push ups during the rest portions
        

IWT Thursday

A) warm up 

      5:00 cardio (70-75%) 

      2x thru: 

        10 pvc pass thrus 

        10 wall squats 

        10 jumping squats 

        10 Russian KBS 

        10 broad jumps 

B) IWT work 

     1) Phase I

         3 rounds (rest 2:00 between) 

          12 hang power cleans @ 50%

          2:00 bar facing burpees 

      (5:00 intermission)

     2) Phase II

         3 rounds (rest 2:00 between) 

          12 STO @ same weight 

          2:00 rowing for meters 

      (5:00 intermission) 

     3) Phase III 

        10x2 (rest 1:00 between) of: 

          1 kip + 1 kip to pull + 1 MU + 1 ring dip

Wednesday Work

1) warm up:
      5:00 of cardio (should be at about 70-75% effort)
      2x thru the following:
         10 pvc pass throughs
         10 wall squats
         10 single leg box squats @ 24/20
         30ft handstand walk
         10 empty barbell back squats

2) barbell work
      1 power clean every :30 x 20 reps (10:00)
         @ 50+% (of 1RM clean)

3) EMOM x 20 minutes:
      a) 15 calorie ski (or Assault Bike)
      b) 10 burpee pull ups
      c) 75 double unders
      d) 15 box jumps (step down) @ 24/20

4) finisher: 10 --> 1 ladder of:
        GHD sit ups
        strict handstand push ups

Tuesday April 12th, 2016

1. Squat Program (Week 1, Day 1)
  a. Back Squats
     1x10 @ 50%
     1x10 @ 60%
     1x7 @ 70%
     1x7 @ 75%
     2x4 @ 80%
   (rest 2:00 between sets)
  b. Front Squats
      4x6 @ 70%
   (rest 2:00 between sets)

2. In teams of 3, complete:
     5000m row
     300 push ups
     150 kb swings @ 70/53
     (kb only need to pass chest level)

      * switch as you please
      ** 1 person rowing, 1 person performing PU/KBS, 1 person rest
      *** you must finish the push ups before moving on to KBS
      **** if you complete KBS prior to the row, switch out on the rower until it is completed

3. Finisher 
     a. 3x5 weighted strict pull up, then 3x5 @ 88% of 5RM
     b. EMOM x 12: 
           odd) :05 arch hold + 8 kips + 2 l-sit pull ups
          even) 8 butterfly pull ups + 1 bar muscle up

Track + Team

1) Track Workout by Daniel P Burk
     a) warm up: 400m jog, dynamic exercises, 400m jog
     b) main event:
           5 sets (rest 3:00 between sets) of:
             300m @ mile PR pace
             100m recovery jog
             200m @ 3sec faster than mile pace
             100m recovery jog
             100m sprint
     c) cool down: 800m jog, mobility

2) Lift
     -- work up to a heavy deadlift (hit heavy sets of 3's and 2's working up)
          ** not a 1RM

3) Team Workout
     -- in teams of 3, complete:
          250 wall balls @ 20/14
          2500m ski erg (or 2.5 mile airdyne/assault bike)
          250 double unders
    

FYF

10,000m row time trial 

(For time-- your best effort) 

Brid Off Season Cycle 1, Week 3, Day 3

IWT Thursday

1. 3 rounds (rest 2:00 between rounds)
     15 hang power snatch @ 50% of 1RM snatch
     2:00 rowing, for meters

   (rest 5:00)

2. 3 rounds (rest 2:00 between rounds)
     15 deadlifts @ 60% of 1RM 
     2:00 burpee box overs @ 20", for reps

   (rest 5:00)

3.  6 sets of:
     4 ring kips (stay tight)
     3 ring muscle ups
     1 ring muscle up negative (stay tight and hollow)
    (rest 1:00 between sets)

Brid Off Season Cycle 1, Week 3, Day 2

1) Movement by Joe Williams of Power and Grace

2) EMOM x 20 minutes:
       a) 15 calorie ski (replace with rowing if no ski erg)
       b) 15 burpees
       c) 15 calorie airdyne (or Assault Bike)
       d) 60 double unders

3) Barbell Cycling
       * EMOM x 12 minutes:
           odd) 12 hang power clean @ 165#
          even) 12 shoulder to overhead @ 165#