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

TESTING

W12 (4)

Thursday- Snatch Int + Squat Speed/GHR + Sled Sprint + RH

3 rounds not for time:

3 CAR’s each arm w/ 5# plate

3 Wall Walks

+

Muscle Snatch, 3 x 3, moderate but keep it fast, just a primer for next part

+

A. Squat Snatch, build to tough single (1RM if feeling it)
- 245, same as last test but it felt crisper.

B. Squat Snatch @ 77%, 20 reps for time:
4:22 @ 190#

+

Rest as needed

30 muscle ups for time (big first set then chip away)
4:23, 2 sec PR, failed 2 reps, went 10, 5, 3, 2, 2, 1 out of 2, 1, 2, 1 out of 2, 1.

+

C. Reverse Hyper, 2 x 20 reps, rest as needed

Friday - Battling a sore back today, yesterday got it fried up a little for some reason.

10 rounds for time: 8:38, 3 seconds slower from last time, but with my back being sore I didn't push the burpees real hard at first. Took me a couple rounds to loosen up

4 Burpees

6 KB Swings, 70#

8 Wallball, 20#

**go hard here, start at a good pace and hold on to it.  Try to get someone to go with you on this if possible

Rest 20+ min if possible, 32 min rest

Run 1 mile for time: 7:27, even with the longer rest i still felt fried. couldn't get into a decent position to stay comfortable and run.

+

Ice bath tonight

Saturday

A. Press, build to 1RM
- 175, lifetime PR tie

B. Wtd Pull-Up, build to 1RM
- 138, PR

C. Strict HSPU’s, 50 reps for time:
- 5:43, thats 5:33 off my original time

D. CTB Pull-Ups, 1-2-3-4-5-6-7-8-10 Unbroken ladder for time: **must break at each set and each must be unbroken
- 1:57, very little rest between sets. felt really good here

+

Rest 10 min+

For time: 3:27, felt good, was able to go from one bar to the next with little transition time

10 Thrusters, 135#

10 Bar-Facing Burpees

10 Thrusters, 115#

10 Lateral Burpees over Bar

10 Thrusters, 95#

10 Burpees

**3 separate bars, don’t hold back, go all in!

Rest 10 min

For time: 3:24

15-12-9

Power Clean, 115#

Burpees

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

Warm Up

3 sets not for time:

30’ Jerk Grip Yoke Carry heavy

3 Inverted to Hang as Slow As possible on rings **focus on keep hollow body as best as possible

4 Med Ball Granny Toss- 20-30#

+

A. Back Squat @ 30X1, build to 1RM
- 425

B. Squat Clean, build to tough single (1RM for the day but don’t get caught up in #)
- 295, pull felt extremely slow. CNS felt a little sluggish. Must be from not going into max attempts in a while

D. CG Bench Press (16”), build to 1RM @ 30X1 tempo
- 265

E. CG Bench Press @ 30X1, 1 x max reps @ 85% of D
- 5 reps at 225

+

Row 1k warm up- every 250m increase pace **last 250 should be at goal 2k pace

Rest 3-4 min

2k Row TT

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

16.2 redo
- I got 6 Reps at 225 from 10 last time, I was really disappointed because I felt like I was doing really good. Then I remembered that you could have somebody load your bar for you. So i lost close to a minute there. So i would've been right there with a chance to get to the next round. Toes to bar were much better this time around though. My core just gets wrecked going into those 225 cleans. Makes it hard to stay up in the catch

Beginning on a 4-minute clock, complete as many reps as possible of:

 25 toes-to-bars

 50 double-unders

 15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 9 squat cleans, 275 / 175 lb.