Tag Archives: coaching

Tuesday the 8th

PRE-CYCLE ASSESSMENT  (WEEK I OF II)
I.
3 Rounds (NFT)
8 Dumbbell Push Press
8 Dumbbell Box Step Ups
10 Calories on Bike
10 PVC Dislocates
 
II.
1RM Strict Press
 
III.
1RM Front Squat
 
IV.
3 Rounds
7 Front Squats 185/135#
200m Sprint
14 D-Ball over Shoulder 30/20#
Rest :90
Score is fastest and slowest time
 
V.
1600m Row
 
VI.
Death by Handstand Walk
Minute 1 – 5′
Minute 2 – 10′
Minute 3 – 15′
Etc.
 
VII.
3 Rounds (NFT)
30s HS Hold
10 Hurdlers
10 Shoulder Shrugs

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Filed under 3 Rounds, accessory work, crossfit, endurance, fitness, interval training, Pre-Cycle Test Day, Prep Work, skill practice, strength & conditioning, WOD

Friday the 16th

I.
3 Rounds (NFT)
10 Hang Snatch 75/55#
10 Air Squats
10 Dislocates

II.
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

III.
AMRAP (10)
5 Wallballs 30/20#
5 Box Jump Overs 24/20″
Climb the ladder: 10/10, 15/15, 20/20, etc.

IV.
3 Rounds
Run 400m
10 Strict HSPU
Rest :60

V.
3 Rounds (NFT)
10 Lateral Raises
10 GHD Sit-ups
8 BB TGU (4 each arm)

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, interval training, metcon, Olympic Weightlifting, strength & conditioning, WOD

Wednesday the 12th

I.
3 Rounds (NFT)
100m Run
30s Plank
10 Strict Pull Ups

II.
5×3 Bench Press (60-80%)

III.
30-20-10-05
Wallballs 20/14#
Pull Ups

IV.
Every 5 Minutes for 15 Minutes (3 Rounds)
Row 550
ME HSPU in 2 sets

V.
3 Rounds (NFT)
10 Seated DB Press
15 Reverse Hypers
10 DB Rows

 

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Filed under 3 Rounds, accessory work, crossfit, EMOM, fitness, Power Lifting, strength & conditioning

Wednesday the 15th

I.
3 Rounds (NFT)
Row 300m
10 Pull Ups
07 Goblet Squats 53/35#

II.
Front Squat 5×3 (Start around 85%)

III.
4 Rounds
Run 400m
15 Push-ups

IV.
EMOM (14)
1 Set of Strict Muscle Ups (1-4 reps)
10-14 Box Jumps 24/20″
Alternate Movements

V.
3 Rounds
20 OH Walking Lunges (45/25#)
20 Mason Twists (53/35#)

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Thursday the 12th

thruster-open-wod-1

I.
Mobility:  Quads!
THEN
3 Rounds
:30s HS Hold
13 Jumping Squats

II.
Find a new 5RM Back Squat

III.
5 Rounds
08 Cal. Row
08 Push Jerks 135/95#
:30s Rest

IV.
“JT”
21-15-9
Handstand Push-Ups
Ring Dips
Push-Ups

V.
5 Rounds
10 Burpees
4 UB* Thrusters (115/85#)

*each break equals a 100m run after WOD

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Filed under 3 Rounds, crossfit, fitness, Power Lifting, strength & conditioning, WOD