Friday August 1

Warm Up

Dynamic Warm-up

Skill

Min 1/4/7 - 150 m Run

Min 2/5/8 - 5-8 Strict HSPU

Min 3/6/9 - 30 sec Dead Hang L Sit Hold

Metcon

CrossFit Open 14.4

AMRAP 14

60 Calories Rowed

50 Toes 2 Bar

40 Wallballs

30 Power Cleans (135/95)

20 Muscle-ups

Thursday July 31 "Max Effort Press"

Warm Up

Group Dynamic

Skill

Shoulder Press (5@50, 3@60, 3@70, 1@80, 1@90, 1@MAX)

Metcon

"ANNIE"

50-40-30-20-10

Double Unders

Sit-ups

Cash-out

1000 m Row TT

 

Wednesday July 30

Warm Up

Dynamic Warm-up

Skill

Every 90 secs for 8 min

1 OHS

*build to 1 rep max

Metcon

7,000/5,000 lbs

Men will lift 7,000 lbs and women will lift 5,000 lbs via the THRUSTER.

Choose any load, however:

After 1st break:

1 rnd

5 HSPU

10 KB Swings (55/35)

15 Burpees

After 2nd break - 2 rnds

After 3rd break - 3 rnds

After 4th break - 4 rnds

and so on

*score is load used and total time

Tuesday July 29 "Max Effort Power Clean

Warm Up

Group Dynamic

Skill

Power Clean (5@50, 3@60, 3@70, 1@80, 1@90, 1@MAX)

Metcon

"MEXICAN SLEDGEHAMMER"

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

Squat Cleans (155/110)

30 Double Unders

Monday July 28

Warm Up

Dynamic Warm-up

Skill

Every 90 secs for 7 sets

Perform 1 Snatch Balance and build to a 1 rep max

*use racks if necessary

Metcon

"TABATA ANGIE"

100 Pull-ups

100 Push-up

100 Sit-ups

100 Squats

The work is to be done tabata style (20 sec on/10 secs off).  Once you finish the 100 pull-ups, move onto the 100 push-ups.

Saturday July 26

Warm Up

Dynamic Warm-up

Skill

Double Under Practice
*If skilled, go for max set

Metcon

1000 m Row

5 Rope Climbs

40 Back Squats (135/95)

400 M Run

30 Front Squats (115/75)

30 Toes 2 Bar

20 OHS (95/65)

200 m Row

10 Thrusters (95/65)

100 Doubles

Friday July 25 "Max Effort Jerk"

Warm Up

Group Dynamic

Skill

Jerk (5@50, 3@60, 3@70, 1@80, 1@90, 1@MAX)

Do no more than 6 sets...you will be able to Jerk again.  Additionally, there will be a second time through all the lifts so you will have adequate opportunities to get that number as high as possible

Metcon

AMRAP 8

10 Shoulder to Overhead (70% 1 rm Push Press)

10 C2B Pull-ups

Thursday July 24

Warm Up

 Short Dynamic Warm-up

EMOM 9

Mins 1/4/7 - 10 Pistols

Mins 2/5/8 - 5 Muscle-ups OR 10 Ring Rows

Mins 3/6/9 - 40 Doubles

Skill

WOD Demo

Metcon

"The Tom"

6 rnds:

400 m Run

25 Burpees

*set up under a ring or the pull-up rig so that it is 1 foot above your reach.  Jump and touch the bar for each burpee rep.

Wednesday July 23 "Max Back Squat"

Max out Cycle

Friday begins our cycle to test our current max effort lifts.  These efforts will set us up for the next phase of Wendler in a few weeks.  If you should happen to miss a lift these next few weeks, please do your best to make it up another day, or come in on Sunday.  

A few points to remember when maxing out:

• Use your Percentage Chart religiously – it is here to aid you and take out the guess work
• As you get closer to your max, start making smaller jumps in weight (5-10 lbs)
• Rest at least 1 min between sets and 2 to 3 minutes between max attempts
• Focus on a perfect set-up for each lift
• BREATHE – take a big breath and hold it for the lift.  This will help you get a tighter set-up and maintain core stability.  Exhale when you are exerting the effort and completing the lift
• Don’t be scared (this is especially for our ladies and those new to lifting) -“Strong is the new skinny,” so get on the bar and lift…you will like it, especially when you can out-lift the men in your life.  In the world of weightlifting, a double bodyweight deadlift is the Louis Vuitton of weightlifting.  Just ask Ang
• If you miss a lift, try and make it up, and DO NOT CHERRY PICK!

20 Rep Program

High reps work wonders for building muscular strength and endurance.  The 20 rep cycle is an old school approach to putting on size and strength.  You do one set of 20 reps.  We are offering this as a SUPPLEMENTAL strength program to go along with the 1 rep efforts we will be doing over the next 6-8 weeks.  We recommend you try it with your back squat and shoulder press.  It is suggested that you squat and press 2x per week to start.  As you make progress (and if you feel good) increase to 3x per week.  

Every successive training session you add 5 pounds to your squat and press weight.  It has been touted as one of the most effective programs ever designed for adding muscular strength in a short period of time.  The program is easy to follow, but brutally hard to do. 

This program is as much about focus and mental toughness as it is physical exercise - probably more.  You have to be mentally prepared or you will not make it.  Your body will be screaming for you to cease and desist.   DO NOT start the program if you do not know how to properly bail from a failed rep.

Where to Start - to determine your starting weight, take 80-85% of your max.  Subtract 5 lbs for each scheduled workout.  So if your 80% is 305 and you are planning to train 2x per week for 8 weeks (16 workouts), you should begin with 225lbs, as 16 workouts x 5lbs per workout = 80lbs.  Subtract 80 from 305 and you get 225.  Simple enough. 

Be smart about your lifts.  Read your body and try it based on how you feel at the start or end of class.  At the start of each week I will post the max lifts for the week so you can plan accordingly.  

Warm Up

Group Dynamic

Skill

Back Squat (5@50, 5@60, 5@70, 3@80, 1@90, 1@MAX)

Do no more than 6 sets...you will be able to Back Squat again.  Additionally, there will be a second time through all the lifts so you will have adequate opportunities to get that number as high as possible

Between sets work on running mobility

Metcon

3 rnds:

10 Hang Squat Snatch (95/65)

10 Weighted Box Step-ups (95/65)

400 m Run

Compare to July 12

Tuesday July 22

Warm Up

Dynamic Warm-up

Skill

EMOM 7

 Power Clean + Hang Clean + Squat Clean

start at 55% Power Clean and build over 7 sets

Metcon

"CHIP AWAY"

In teams of 3, with 2 people working:

100 Double Unders

50 OHS (65/45)

100 Abmat Sit-ups

50 Snatch (65/45)

100 HSPU

50 Shoulder to Overhead (65/45)

100 Burpees

50 Thrusters (65/45)

100 Pull-ups (c2b)

50 SDHP (65/45)

100 Box Jumps

50 Pistols

100 KB Swings (55/35)

*work may be done in any order

Cash-out

50 Hollow Rock

Monday July 21 "Max Effort Shoulder Press"

Max out Cycle

Friday begins our cycle to test our current max effort lifts.  These efforts will set us up for the next phase of Wendler in a few weeks.  If you should happen to miss a lift these next few weeks, please do your best to make it up another day, or come in on Sunday.  

A few points to remember when maxing out:

• Use your Percentage Chart religiously – it is here to aid you and take out the guess work
• As you get closer to your max, start making smaller jumps in weight (5-10 lbs)
• Rest at least 1 min between sets and 2 to 3 minutes between max attempts
• Focus on a perfect set-up for each lift
• BREATHE – take a big breath and hold it for the lift.  This will help you get a tighter set-up and maintain core stability.  Exhale when you are exerting the effort and completing the lift
• Don’t be scared (this is especially for our ladies and those new to lifting) -“Strong is the new skinny,” so get on the bar and lift…you will like it, especially when you can out-lift the men in your life.  In the world of weightlifting, a double bodyweight deadlift is the Louis Vuitton of weightlifting.  Just ask Ang
• If you miss a lift, try and make it up, and DO NOT CHERRY PICK!

20 Rep Program

High reps work wonders for building muscular strength and endurance.  The 20 rep cycle is an old school approach to putting on size and strength.  You do one set of 20 reps.  We are offering this as a SUPPLEMENTAL strength program to go along with the 1 rep efforts we will be doing over the next 6-8 weeks.  We recommend you try it with your back squat and shoulder press.  It is suggested that you squat and press 2x per week to start.  As you make progress (and if you feel good) increase to 3x per week.  

Every successive training session you add 5 pounds to your squat and press weight.  It has been touted as one of the most effective programs ever designed for adding muscular strength in a short period of time.  The program is easy to follow, but brutally hard to do. 

This program is as much about focus and mental toughness as it is physical exercise - probably more.  You have to be mentally prepared or you will not make it.  Your body will be screaming for you to cease and desist.   DO NOT start the program if you do not know how to properly bail from a failed rep.

Where to Start - to determine your starting weight, take 80-85% of your max.  Subtract 5 lbs for each scheduled workout.  So if your 80% is 305 and you are planning to train 2x per week for 8 weeks (16 workouts), you should begin with 225lbs, as 16 workouts x 5lbs per workout = 80lbs.  Subtract 80 from 305 and you get 225.  Simple enough. 

Be smart about your lifts.  Read your body and try it based on how you feel at the start or end of class.  At the start of each week I will post the max lifts for the week so you can plan accordingly.  

Warm Up

Group Dynamic

Skill

Shoulder Press (5@50, 5@60, 5@70, 3@80, 1@90, 1@MAX)

Do no more than 6 sets...you will be able to Shoulder Press again.  Additionally, there will be a second time through all the lifts so you will have adequate opportunities to get that number as high as possible

Between sets work on running mobility

Metcon

"Wrightstown Crippler"

25 Back Squats (BW)

1 mile Run

Compare to June 2013