Monday, June 5, 2017

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

Monday, May 29, 2017

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#

Wednesday, January 18, 2017

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#

Thursday, January 5, 2017

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