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

‎120625

Conditioning:

21-15-9
OHS #115, Burpies

Note: This is a very fast workout...go unbroken if you think you can. If you know you can go unbroken, focus on speed and cutting down transition time.

Endurance:
10x(200m Sprint, Rest 2 min)

This week, you've had some deadly metcons, 2 endurance days, and some skill work...time for some strength....

Strength Day:

-3 Back Squats On the Min. Every Min For 5 Min
-3 Front Squats On the Min. Every Min For 5 Min
-3 Overhead Squats On the Min. Every Min For 5 Min

Rest 10 min

-3 Shoulder Presses On the Min. Every Min For 5 Min
-3 Push Presses On the Min. Every Min For 5 Min
-3 Push Jerks On the Min. Every Min For 5 Min

120618

Conditioning

1) 5 rounds for total run time and total reps of:

Sprint 200m
ME UB Thrusters @ 155/105#

Rest 1:1

Notes: ME = Max Effort. UB = Unbroken. Take no more than 15 sec. after the run to pick up the barbell. Once the barbell is in the front rack the set begins. The goal is do do as many reps as possible, each round, without dropping the bar. Once the BB drop below the front rack the set is over. Resting in the front rack or overhead is acceptable, anything or anywhere else is not.

2) 4 rounds for total working time (not including C2B) and total reps of C2B:

50 Double-Unders
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.

ME UB C2B Pullups
*Rest 1 minute before starting next round.

‎120614

Conditioning: 

-AMRAP in 5 min (3x225lb Deadlift- 10 Burpies)

-Rest 5 min

-AMRAP in 5 min (5x115lb Hang Power Snatch-5 Double Shot Wallballs)

-Rest 5 Min

-AMRAP in 5 min (3x225lb Deadlift- 10 Burpies)

- Rest 5 Min

- AMRAP in 5 min (5x 115lb Hang Power Snatch- 5 Double Shot Wallballs)

*Note: These should be 100% all out efforts. It is a sprint interval workout, just like a 1 mile run or a 750m swim

**Note: http://crossfitbirmingham.ning.com/video/double-squat-wall-ball-shots

***Note: This workout sucks

120613 

Strength:
1x Back Squat On the Minute, Every Min for 15min 
(First 5 min @ 85% of 1RM, 2nd 5 min @ 90% of 1RM, 3rd 5min @ 95% of 1RM)

Endurance: Row 5k

120612 Gymnastics Day

Gymnastics:

On the rings
1a) 3x10 skin the cats
1b) 3x10 ice cream makers
1c) 3x10 sec L-Hold
1d) 3x15 Toes through Rings

Not on the rings
2) 3x Max Handstand Push-Ups with as much rest as necessary

3) As many shoulder touches as possible in 3 min

*Note: http://bit.ly/KyAqao
**Note: You should do one set of 1a then one set of 1b, 1c,1d then rotate 2 more times through

Conditioning:

5x (15 KB Swing "Highest weight possible while going unbroken", 200m spring) on the 3 min interval

*Note: Start each round of work every 3 min (i.e. start intervals on 0:00, 3:00, 6:00 ext)

**Note: These should be absolute all out sprints...there's plenty of rest time built in

We will be departing the normal outlaw programming for the next couple of weeks because it requires equipment we do not possess at our gym and most of you don't have access to over break.

120611

Strength:

3 Hang Squat Cleans On the Minute, Every Minute for 10 min (This should be heavy enough that you fail on the 8th or 9th min, but are still able to finish the workout)

Conditioning: 

4x(Run 400m, 15 OHS #115)

WOD 120607

Endurance: 

Run Tabata 2 Mile: 20seconds on:10 seconds rest repeated until you have run 2 miles.

**Keep repeating the 20:10 work:rest cycle until the entire distance is accomplished. There are no rests other than the 10 seconds after every interval

Took this from Outlaw Crossfit. Should be a good workout using the resources we currently have in the room.

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

-then-

For time:

50 Mountain Climbers

15 OHS 115/75#

15 HSPU

50 Mountain Climbers

12 OHS 115/75#

12 HSPU

50 Mountain Climbers

9 OHS 115/75#

9 HSPU

50 Mountain Climbers