Thursday 09.18.14

WARM-UP
200m Run
Dynamic Jumps
4 Low Bear Squares
30 Wall bugs
10 SDHP w/ light KB
PCV Moblity

OLY
Clean and Jerk 1 RM – athlete’s choice of full or power clean

METCON
“Cindy”
20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

AP: 2 X 10 HF Get-ups

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Wednesday 09.17.14

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WARM-UP
Row 300m
10 Low Bear Feet Raises
Monster Walks – length of box
10 Hip Explosions
10 Hollow Rocks
PVC Mobility – Include Burgner

SKILL
ME Kipping Pull-ups

METCON
5 RFT:
3 Power Snatch
2 OH Squats
200m Run

F: 75/55#
P: 95/75#
C: 115/85#

AP: Suitcase Carry 2X 100m – 1 each arm

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Tuesday 09.16.14

WARM-UP
Jog 400m
10 Inch Worms
10 Lateral Lunges each side
Dynamic Lunge and Pigeon
PVC Mobility
Banded Shoulder Stretch

STRENGTH
Deadlift 1 RM

METCON
4 RFT:
20 KB Swings
15 Jumping Goblet Squats
10 Box Jumps
5 Ring Push-ups
1 Wall Climb

F: 35/25#; 16/12″
P: 40/30#; 20/16″
C: 53/35#; 24/20″

AP: 30 Tuck planks on Frisbee

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Monday 09.15.14

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we are entering an 8-week cycle: testing week, 6-week training program, retesting week. Jess & I put it together very purposefully with intent to improve running/rowing times, loads on lifts (deadlift & c&j this cycle, as well as skills – particularly hspu and hs walks, kipping pull ups and muscle ups)

TESTING WEEK

WARM-UP
50 Double Unders
10 Spealer Rolls
10 Saw planks
10 Diagonal Sits
10 Low Bear Hand Raises
PVC Mobility

STAMINA
500m Row for Time

METCON
“Grace”
30 Clean and Jerk for time

Rest for 5:00 – 8:00
–Then–
3 X 10 Barbell Roll-outs
3 X :30 Second Planks
3 X :30 Side Planks each side

F: 65/45#
P: 95/65#
C: 135/95#

AP: 50 Plank Up/downs

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Sunday 09.14.14

1:00 = Yoga for CrossFit

NO OPEN GYM – WE WILL BE AT IRON SPORTS NINJA TRAINING!

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Saturday 09.13.14

Hero WOD JBo (single athlete effort)

U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.

28:00 AMRAP = 9 OHS (115/75); 1 legless rope climb (begin from seated); 12 bench press (115/75)

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Friday 09.12.14

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WARM-UP
400m Jog
10 Leg Swings each direction
10 Arm Circles
Low Bear :10 Opposites Hold
Saw Planks w/ raised foot 10 each leg
PCV Mobility + 10 X PVC Jerks

OLY
Jerk from the Rack
3 X 3
3 X 2
3 X 1

METCON
5 RFT:
6 Power Cleans
2 Muscle Ups

F: 95/65#; 4 Assisted Pull-ups + 4 Assisted Ring Dips
P: 135/85#; 4 Pull-ups+ 4 Ring Dips
C: 185/115#

AP: Mobilize and stretch

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Thursday 09.11.14

WARM-UP
30 Stroke Row – Same as Tuesday
Dynamic Jumps – 10x’s together, 10x’s split
Bird/Dog – Opposites X’s 10 Each side
T-4 Rotation
5X’s – Pushups, Pull-ups, Hip Explosions
PVC Mobility

SKILL
Muscle up Progression
Bar and Rings

METCON
20:00 EMOM
Even: 2 Bear Complex
Odd: 15 KB Swings

F: 85/55#; 30/20#
P: 115/75#; 40/30#
C: 135/95#; 53/35#

AP: Alligator Crawls 2X’s Door to Door and back

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Wednesday 09.10.14

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WARM-UP
Jog 400m
PVC Mobility
Low Bear Opposites X’s 10
Diagonal Sit Knee Pump X 10 each leg
Saw Planks X 10
Bottom’s Up Walk Down and Back each arm

STAMINA
3 X 250m Rows
And
4 X :10 HS Holds

METCON
3 RFT:
6 Hang Power Snatch
8 Ring Push-ups
10 Burpee Box Jumps
1 Rope Climb

F: 75/45#; PU on Floor; 16/12″; 1 Asst. Strict PU
P: 95/65#;Ring PU on knees; 20/16″; 3 Asst. Strict PU
C: 115/85#; 24/20″

AP: Side Planks 2 X :30 Each Side

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Tuesday 09.09.14

WARM-UP
30 Stroke Row – 10 w/ straight legs, 10 w/ 1/2 knee
bend, and 10 full strokes… how many meters?
30 X Wall Bugs
:10 Bird/Dog Leg holds
5 Halos each direction
Diagonal Sit with Knee Pumps 10X’s each leg

STRENGTH
Front Squat
5 X 5 AHAP

METCON
50 Double Unders
40 Mountain Climbers
30 Jumping Lunges
20 Slam Balls
10 Burpees
400m Run
10 Burpees
20 Slam Balls
30 Jumping Lunges
40 Mountain Climbers
50 Double unders

AP: 50 Hollow Rocks with Dowel

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