2018 Offseason Program Week 2
Monday

Warmup
12 min EMOM
min 1-Row 200/150m
min 2-60’HS walk (30 down/30 back)
min 3-Ski 200/150m
min 4-2 legless rope climbs

Oly (perfect technique)
Hang snatch (below knee)+snatch-4 sets-70-75% - 175
Snatch pulls-3×3-110% - 275
Jerk-4×2-70-75% - 215-225
Hang power clean (below knee)+power clean-4 sets-70-75%, 215-225

Strength (use 90% of your 1RM to calculate percentages)
Back squat-65%x5, 75%x5, 85%-5×5, - 235, 275, 325
Shoulder press-65%x5, 75%x5, 85%x5, 65%xAMRAP - 95, 110, 130, 95x17
Gymnastics holds (wear vest)-get farther than last week
5 sec on, 5 sec off, 10 on, 10 off…until failure
Ring support - 11/25 (-:04)
Deep ring support - 10/25(next round + :10)
Bar hang - 29/45 (next round +:29)

30 min mobility

Tuesday

Warmup
12 min EMOM
Min 1-15/10 cal bike
Min 2-15 CTB (or stop at 30 sec)
Min 3-10 bar facing burpees
Min 4-15 strict hspu (or stop at 30 sec)

Gymnastics max
1 max set CTB pullups

CrossFit workout/conditioning
For time
100 double unders
50 wall balls (20/14)
50 ttb
50 wall balls
50 hspu (hands in box)
100 double unders

Accessory work (moderate weight)
Rear elevated split squat (dbs)-2×8/leg-heavier than last week
PVC pipe+red bands lat pulldown-125 reps
Single leg reverse hyper-2×15/leg-heavier than last week
DB curls-2×20/arm

30 min mobility

Wednesday

Track
8x200m at goal 1 mile pace with 1 min easy job between
30 min row or bike-HR 130-150
30 min mobility

Thursday

Warmup
12 min EMOM
min 1-Run 200m
min 2-7 ring muscle ups (or stop at 30 sec)
min 3-20 wall balls (30/20)
min 4-20 kipping hspu (or stop at 30 sec)

Oly
Hang Snatch (above knee)-3×3-70-75%
Push jerk-3×3-70-75%
Hang Clean-3×3-70-75%
Snatch balance-3×3-moderate (speed)

Strength
Deadlift-65%x5, 75%x5, 85%-3×5
Close grip bench press-65%x5, 75%x5, 85%-5×5
Front squat-3×5-75%

Gymnastics holds-wear vest-get farther than last week
5 sec on, 5 off, 10 on, 10 off…until failure
HS hold
L-sit hold
False grip hold

30 min mobility

Friday

Warmup
12 min EMOM
min 1-15/10 cal bike
min 2-15 ttb (or stop at 30 sec)
min 3-8 burpee box jump overs
min 4-2 rope climbs

Gymnastics max set
1 max set ring muscle ups

CrossFit/conditioning
3 sets for time
20/15 cal bike
50 double unders
10 thrusters (115/75)
Rest 2 mins

Accessory work
120 walking lunges (with vest)
Single arm db high pull-2×8/arm-heavier than last week
Bent over row-2×8/arm-heavier than last week
500m farmers carry
2×1 min weighted plank, rest 1 min-heavier than last week

30 min moblity

Saturday

“Tait”
30 min mobility

TEAM COYOTE, WK 1

MONDAY - MURPH - 35:44 PR

Tuesday

Warmup
12 min EMOM
min 1-Row 200/150m
min 2-60′ HS walk (30 down/30 back)
min 3-Ski 200/150m
min 4-2 legless rope climbs

Oly (perfect technique)
Snatch-3 pos snatch-4 sets-70-75% - 175#
Jerk-4×3-70-75% - 205#
Clean-3 pos power clean-4 sets-70-75% - 200#
Clean pulls-3×3-100% - 300#
Snatch balance-3×3-moderate - 

Strength (use 90% of your 1RM to calculate percentages)
Back squat-70%x5, 80%x5, 90%-5×5 - 270, 310, 340
Shoulder press-70%x5, 80%x5, 90%x5, 70%xAMRAP - 100, 120, 130, 110 x 10
Face pulls-100
Weighted pullups-3×8

Gymnastics holds (wear vest if possible)
5 sec on, 5 off, 10 on, 10 off…until failure
Ring support - :15/:25
Deep ring support - :12/:20
Bar hang -:27-:40

30 min mobility

Wednesday

Warmup
12 min EMOM
Min 1-15/10 cal bike
Min 2-15 CTB
Min 3-10 bar facing burpees
Min 4-15 strict hspu (or stop at 30 sec)

Gymnastics max
1 max set ttb

CrossFit workout/conditioning
4 rounds for time - 14:02, 70#
Row 500m
15 box jump overs (24/20)
10 DB OH squats (80/55) (rounds 1 and 3 with right arm and 2 and 4 with left arm)
Rest 2 mins

Accessory work (moderate weight)
Rear elevated split squat (dbs)-2×8/leg - 50 # DB's
PVC pipe+red bands lat pulldown-100 reps
Single leg reverse hyper-2×15/leg
DB curls-2×15/arm

30 min mobility

Thursday

Track
4x800m-5k pace, rest 2 mins between - 3:45, 3:30, 3:30, 3:30
30 min row or bike-HR 130-150
30 min mobility

Friday

Warmup
12 min EMOM
min 1-Run 200m
min 2-7 ring muscle ups (or stop at 30 sec)
min 3-20 wall balls (30/20)
min 4-20 kipping hspu (or stop at 30 sec)

Oly
Snatch-4×3-70-75% - 175#
Snatch pulls-3×3-100%
Push jerk+split jerk-4 sets-70-75% - 205#
Clean-4×3-70-75% - 225#
OHS-3×3-moderate - 175#

Strength
Deadlift-70%x5, 80%x5, 90%-3×5 - 325, 375, 425
Close grip bench press-70%x5, 80%x5, 90%-4×5, 165, 195, 225 x 5,5,3,3
Front squat-3×5-80%
Weighted dips-3×8

Gymnastics holds-wear vest
5 sec on, 5 off, 10 on, 10 off…until failure
HS hold
L-sit hold
False grip hold

Saturday

Warmup
12 min EMOM
min 1-15/10 cal bike
min 2-15 ttb (or stop at 30 sec)
min 3-8 burpee box jump overs
min 4-2 rope climbs

Gymnastics max set
1 max set bar muscle ups

CrossFit/conditioning
3 rounds for time - 15:31
Run 400m
10 power cleans (225/155) or (185/125)
10 ring muscle ups

Accessory work -
100 walking lunges (with vest)
Single arm db high pull-2×8/arm, 35
Bent over row-2×8/arm, 70
400m farmers carry - 70's
2×1 min weighted plank, rest 1 min 55#

W3

Thursday- Gym Warm Up + Cl&J Int + Sq/Pull EMOM + Mixed MAP

3 sets not for time:

6 Unbroken Muscle Ups

12 Unbroken Toes to Bar

55 Double Unders

+

A. Clean + Front Squat + Jerk, build to tough complex in 15 min

- 275

+

12 min EMOM - Complete, that was bad

1st- 10 Thrusters, 135#

2nd- 15 CTB Pull-Ups

+

3 sets @ high consistent effort - 5:24, 5:27, 5:24

Row 35 Cals

30 Wallball, 20#

15 Toes to Bar

55 Double Unders

Rest 2 min b/w sets

Friday- Press Int + MAP 5/5

A1. Push Press @ 20X2, 3 x 2 reps, rest 30 sec

- 205

A2. Clapping Push-Ups, 3 x 15 reps, rest 3 min

+

5 min @ 85-90% - through the round of 8+2 Squat cleans

Squat Clean, 135#- 2, 4, 6, etc…

Strict HSPU’s- 2, 4, 6, etc..

Toes to Bar- 2, 4, 6, etc..

Rest 5 min

5 min @ 85-90% - 4 + 5 Snatch

5 Power Snatch, 115#

10 Bar-Facing Burpees

Rest 5 min

5 min @ 85-90% - 3+14 WB

21 Wallball, 20#

5 Muscle Ups

Rest 5 min

5 min @ 85-90% - 3+5 Box Jump

Row 15 Cals

15 Box Jumps, 24”

Saturday- Gym Warm Up + FSQ Int + LP1/2

3 sets not for time:

12 GH Sit Ups

12 Box Jumps, 24” -practice efficiency rebounding verses step down

3 Wall Walks

+

A. Front Squat + Chains @ 13X1, build to 2RM in 15 min

+

3 sets @ 97%

30 sec AMRAP Power Clean to OH, 115# - 10-11-11

30 sec AMRAP Box Jumps, 24” 12-12-12

30 sec AMRAP Lateral Burpees over Bar 8-8-9

30 sec AMRAP Cals on Bike 7-8-8

Rest 8 min b/w sets

+

10 min Bike Cool Down

Monday- Gym Warm Up + Snatch Int + Cl/TTB EMOM + Mixed MAP 4

3 sets not for time:

10 CTB Pull-Ups (work on staying tight and finishing 10 reps AFAP)

12 HSPU’s

Row 20 Cals

+

A. Snatch, 1/30 sec for 5-10 reps @ 60-70% into 1/45 sec @ 70-80% for 5 reps into 1/60 sec for 5 reps @ 80-90% **if no misses, continue off the clock as high as possible

- finished @ 220, with a couple misses along the way, didn't feel good, was in the car all morning

+

12 min EMOM - completed, unbroken the whole way, these EMOMs are getting rough

1st- 8 steps Front Rack Lunges, 185#

2nd- 15 Toes to Bar

+

3 min @ 85-90% - 1+ 6 Cal

30 Double Unders

20 Cals Row

10 Squat Clean, 95#

Rest 2 min

3 min @ 85-90% - 1 + 10PS

15 Power Snatch, 75#

10 Car-Facing Burpees

Rest 2 min

3 min @ 85-90% 1+ 8 Cal

30 Double Unders

20 Cals Row

10 Squat Clean, 95#

Rest 2 min

3 min @ 85-90% - 2 + 3 PS

15 Power Snatch, 75#

10 Car-Facing Burpees

Tuesday- Hinge/Press Vol + Row Intervals + Test

A1. Power Clean TnG, 3 x 10 reps, rest 60 sec, 155, 165, 175

A2. DB Push Press, 3 x 6-8, rest 60 sec, 55's

A3. Strict HSPU’s, 3 x AMRAP Unbroken, rest 90 sec, 10,9,8, felt like i could've gotten 12-14 on the first but i fell off the wall

+

Row 1000m @ 2 sec faster than last week, rest 90 sec x 3, Man my legs were dead, had no drive on the rower, couldn't even keep it as fast as last week

Rest 3 min

5 rounds for time: 7:23, not happy with it, did all the cleans in singles to save shoulders for the WB, did the WB's in 15, 10-5, 10-5, 10-5, 15, just wasn't a good day overall, but its been a good 3 weeks over all

5 Power Clean, 145#

10 Pull-Ups

15 Wallball, 20#

W2

Thursday- Gym Warm Up + Cl&J Int + Sq/Pull EMOM + Mixed MAP

3 sets not for time:

6 Unbroken Muscle Ups

12 Unbroken Toes to Bar

55 Double Unders

+

A. Clean + 2 Front Squats + Jerk, build to tough complex in 15 min
- 275

+

12 min EMOM - Complete

1st- 9 Thrusters, 135#

2nd- 14 CTB Pull-Ups

+

3 sets @ high consistent effort, 5:42, 5:20, 4:50

Row 35 Cals

15 Power Snatch, 75#

15 HSPU’s **open standards

15 Bar-Facing Burpees

Rest 2 min b/w sets

Friday- Press Int + MAP 7/7

A1. Push Press @ 20X2, 3 x 3 reps, rest 30 sec
- 205, 205, 205

A2. Clapping Push-Ups, 3 x 15 reps, rest 3 min

+

7 min @ 85-90% - 7+ 4 Burpee

4 Burpees

6 KB Swings, 70#

8 Wallball, 20#

Rest 7 min

7 min @ 85-90% - 4 + 3 DB's

4 Muscle Ups

12 Alt DB Snatch, 75#

Rest 7 min

7 min @ 85-90% - 2 + 15 Cal

15 Cal Bike

15 Thrusters, 75#

15 Toes to Bar

Saturday- Gym Warm Up + FSQ Int + LP1/2 ICED IN THIS DAY. COULDNT GET OUT OF MY NEIGHBORHOOD

3 sets not for time:

12 GH Sit Ups

12 Box Jumps, 24” -practice efficiency rebounding verses step down

3 Wall Walks

+

A. Front Squat + Chains @ 13X1, build to 2RM in 15 min

+

4 sets

7 Sumo Deadlift High Pull, 135#

15 sec Sled MAX Effort Sprint, moderate load, fast turnover

Rest 3:15 b/w sets

+

4 sets

5 Thrusters, 185#

15 sec Bike Sprint MAX Effort

Rest 3:15 b/w sets

Monday- Gym Warm Up + Snatch Int + Cl/TTB EMOM + Mixed MAP

3 sets not for time:

8-10 Unbroken Bar-Muscle Ups

12 HSPU’s

Row 20 Cals

+

A. Snatch, 1/30 sec for 5-10 reps @ 60-70% into 1/45 sec @ 70-80% for 5 reps into 1/60 sec for 5 reps @ 80-90% **if no misses, continue off the clock as high as possible
- 165 x 5, 185 x 5, 205 x 3, 220 x 2, built to 235, Missed a couple times. Felt good on the pull, shoulders just got tired I think

+

12 min EMOM - COMPLETE

1st- 3 Squat Clean TnG @ 185# + 4 steps Front Rack Lunges

2nd- 14 Toes to Bar

+

3 sets @ high consistent effort - 7:17, 9:12, 5:15

Row 500m

5 Overhead Squats, 225#

15 Burpee Box Jump Overs, 24” **Regional standards jump overs

Rest 2 min
I just could not get my grip set in a good, spot, the only set I was able to do was the last one and I did it unbroken. Had to learn from this. Been a while since Ive done that under fatigue

Tuesday- Hinge/Press Vol + Row Intervals + Test

A1. Deadlift, 3 x 12, 10, 8 reps, rest 60 sec **start @ 65% and try to build, keep them fast and not grind reps
- 335, 355, 375

A2. DB Strict Press + DB Push Press, 3 x 5 + AMRAP, rest 3 min **heaviest you can go for 5 strict press then immediately continue into push presses for max unbroken

50's x 12, 50's x 11, 55's x 10

+

Row 1000m @ 2 sec faster than last week, rest 90 sec x 3, rowed a 1:55-1:54 pace each time

Rest 3 min

7 rounds for time: 5:53, really felt good on this workout, it was really in my wheel house

7 Thrusters, 75#

7 Pull-Ups

7 Burpees

2017 Open Prep WK 1

Thursday- Gym Warm Up + Cl&J Int + Sq/Pull EMOM + Mixed MAP

3 sets not for time:

5 Unbroken Muscle Ups

10 Unbroken Toes to Bar

55 Double Unders

+

A. Clean + Front Squat + Jerk, build to tough complex in 15 min

- 270, could've taken a chance and gone heavier, but my quads and core were a little shot from the 16.2 redo, but the jerk felt great, defiantly the easiest 270 I've done in a while

+

12 min EMOM - Complete

1st- 7 Thrusters, 135#

2nd- 12 CTB Pull-Ups

+

3 sets @ high consistent effort - 10:54, first set took 3:44 and got a little faster every time

Row 30 Cals

12 Wallball, 30#

12 Box Jump Overs, 30”- step down

12 Ring Push Ups

Friday- Press Int + MAP 7/7

A1. Push Press @ 20X2, 3 x 4 reps, rest 30 sec - 175, 185, 195, 205

A2. Clapping Push-Ups, 3 x 15 reps, rest 3 min - complete

+

7 min @ 85-90% - 4 rounds + 9 Snatch

55 Double Unders

12 Power Snatch, 75#

Rest 7 min

7 min @ 85-90% - 2 Rounds + 22 Cal

Row 30 Cals

15 Shoulder to OH, 115#

Rest 7 min

7 min @ 85-90% - 4 Rounds + 4 Burpees

25’ Overhead Walking Lunges, 115#

12 Bar-Facing Burpees

Saturday- Gym Warm Up + FSQ Int + LP1/2

3 sets not for time:

12 Toes to Bar

6 Pistols/leg w/ 2 sec pause at the bottom

3 Wall Walks

+

A. Front Squat + Bands @ 13X1, build to 3RM in 15 min

+

4 sets

5 Power Snatch @ 155#

15 sec Sled MAX Effort Sprint, moderate load, fast turnover

Rest 3:15 b/w sets

+

4 sets

5 Hang Squat Clean, 185#

15 sec Bike Sprint MAX Effort

Rest 3:15 b/w sets

Monday- Gym Warm Up + Snatch Int + Cl/TTB EMOM + Mixed MAP

3 sets not for time:

6-8 Unbroken Bar-Muscle Ups, 6 each time. Felt like I haven't done them in a while. Might need more work here

12 HSPU’s

45 Double Unders

+

A. Snatch, 1/30 sec for 5-10 reps @ 60-70% into 1/45 sec @ 70-80% for 5 reps into 1/60 sec for 5 reps @ 80-90%, 145 x 3, 155 x 3, 170 x 2, 185 x 2, 195 x 1, 205 x 2 (missed 1), 215 x 1, 220 x 2

+

12 min EMOM

1st- 5 Squat Clean TnG @ 185#

2nd- 12 Toes to Bar

+

3 sets @ high consistent effort - 10:58 - 2:26, 2:22, 2:20

Run 400m -

16 CTB Pull-Ups

9 HSPU’s, 3” deficit

Rest 90 sec

Tuesday- Hinge/Press Vol + Row Intervals + Test

A1. Deadlift, 3 x 12 reps, rest 60 sec **start @ 60% and try to build, keep them fast and not grind reps
- 300, 320, 340

A2. DB Strict Press + DB Push Press, 3 x 5 + AMRAP, rest 3 min **heaviest you can go for 5 strict press then immediately continue into push presses for max unbroken
50's x 12, 11, 10

+

Row 1000m @ 2k + 5-10 sec, rest 90 sec x 3 - 1:53 Pace, 3:46

Rest 3 min

21-15-9 - 6:16, not thrilled with this, rested a second before the set of 15 and 9, didn't want to rest at all, had to break at 15 on the set of 21, and 9 on the set of 15. Was optimistic about doing it unbroken but just wasn't there.

Thrusters, 115#

Bar-Facing Burpees