120727

Strength Day:
1) 3 Squat Snatches on the min for 10 min
2) 21-15-9 Back Squat- Rest 3 min between sets
3) 3 Shoulder Press on the min for 10 min
4) 10 min to work up to 3 rep max Bench Press
5) 5 weighted-strict pull-ups on the min for 10 min

*There is a lot of sub-maximal loading today, but there is a lot of volume. Expect to be devastatingly sore tomorrow so eat a steak, roll out, and do some light calisthenics tomorrow. 

**This should take no more than ONE HOUR so move quickly between exercises. By the end of the hour you will feel exhausted, just like after a metcon

120726

Conditioning
1) 5 rounds for time
5 155lb thrusters
Max Effort double-unders
Rest :30

2) Angie (For time)
100pull ups
100 push ups
100 sit ups
100 squats

Notes: If you have a #20 vest, wear it

• ‎120725
  Thursday we have a double metcon and friday we have a strength day...but for now...
  
  Endurance:
  200m run, 400m run, 600m run*, 800m run, 600m run, 400m run, 200m run**
  ...
  *For up the ladder (After the first 200, 400 and 600) do a 1:1 work rest ratio. Rest however long it takes you to do the previous interval
  
  **For down the ladder (After the 800, last 600, 400, and 200) do a 2:1 work rest ratio. Rest half as long as it takes you to do the previous interval

• 120723
  
  Strength:
  1 Squat Clean every :30 for 10 min
  
  ... Conditioning:
  
  1a) 3x Max Kettlebell Snatches #1.5pood
  1b) 3x Max Ring Dips
  
  2) 7x(14 1-arm Dumbell Clean and Jerks alternating arms*, Shuttle Sprint**, Rest***)
  
  *Use as high a weight possible that allows for no breaking
  **Run from the East side of the hallway to the fountain and back (100m), then to the far wall and back (200m)
  ***1:1 work:rest ratio. If it takes 1min to do the interval, rest 1 min

• ‎120719
  Strength:
  1x Shoulder press on :30 every :30 for 10 min
  
  Endurance:
  Row 10x400m on the 3 min interval

• ‎120718
  
  This is our highest volume/hardest day of the week. Tomorrow is an active recovery day and Friday will be another tough day.
  
  Conditioning:
  ... 5x (21 Sumo Deadlift High Pulls #115/65, 21 Ring Dips)
  Rest 3 min
  
  4x(20 pull ups, 30 push ups, 40 sit ups, 50 squats, rest 3 min)

1. 120717
   
   Track Work:
   3x (Run 400m all out, rest 1 min, run 1000m)
   
   Rest enough to be fully recovered in between sets. You should be fresh for the 400m and fatigued for the 1000m

• ‎120716
  
  Barbell Work:
  3x3 Position Snatch on Min, Every Min for 10 min
  
  ... http://www.catalystathletics.com/exercises/exercise.php?exerciseID=65
  
  Notes: There are 90 or so squat snatches in this workout, so pick a pretty light weight. Its more about getting comfortable with the snatch movement than getting stronger.
  
  Conditioning:
  -3min max double unders- every time you break a set do 10 pull ups
  Rest 2 min
  -3 min max Toes To Bar- every time you break a set, do 10 push ups
  -Rest 2 min
  -3min max double unders- every time you break a set do 10 pull ups
  -Rest 2 min
  -3 min max Toes To Bar- every time you break a set, do 10 push ups
  
  Notes: It's a short metcon, but we will have a very hard running workout tomorrow. 1 Hour+ at the track.

Strength:
3 Front Squats on Min Every Min for 10 min (around 75% max)

Conditioning/ Endurance: 
3x 500m TT Row (all out efforts with unlimited rest)

...then 3x (2:00 of Burpies) with around 3 min of rest until recovered

Notes: These are all out sprint efforts so make sure your heart-rate and respiratory rate are adequately recovered before the next interval.

Don't worry about the lack of volume, you will get it tomorrow

‎120710

I haven't done a traditional amrap or rft in a while, but this is a really interesting pairing from the games programming. I guarantee that this combo will surprise you.

Also, I would like to point out that my programming over the last couple of weeks looks strikingly similar to the team portion of the CrossFit games programming. Hmmmmmmm...

Conditioning:
AMRAP in 12
5 315# Deadlifts
10 Overhead Squats #95
15 Pull Ups

Endurance:
4:800m run on 6 min interval

Notes: Every 6 min start a new interval. First one should start at 0:00, next at 6:00, next at 12:00 and final one at 18:00

‎120705

Gymnastics: 
Work on stuff you are bad at for at least 10 min

Notes: Handstand Walks/Push Ups/Holds...L-Sits...Ring Work...ext. 

Conditioning: 
5 min amrap Burpie/Sprint Wall Jumps
Rest 5 min
5 min amrap Burpie/Sprint Wall Jumps
Rest 3 Min
3 min amrap (5xDumbell Snatch #100, 20 air squats)
1 min rest
3 min amrap (5x Dumbell Snatch #100, 20 air squats)

Notes: Find a wall about chest height. Do a 20m sprint to the wall, perform a burpie and jump over the wall. Run 20m from the wall and 20m back then perform a burpie and climb over the wall ext. 

There is nowhere to hide on these workouts. You should be moving constantly for all the amraps, they are all out sprints