Tuesday 1/31/17... front squats

WOD: for time

           50 front squats (135/95)....... run 400 meters every time you rest

Monday 1/30/17... #1. Shoulder press, #2. Power cleans + Pull ups

#1. Shoulder press: 5-5-3-3-3

#2. Conditioning for time:

           3-6-9-12-15
     Power cleans (135/95)
     Chest to bar pull ups

Sunday 1/29/17... #1. Back squat, #2. Legs and ABS

#1. Strength: Back squats - 5x5


#2. Legs and ABS - for time

           35 squats
           35 ab mat sit ups
           35 squats
           35 russian twists
           35 squats
           35 toes to bar

#3. Stamina - 4 rounds

          50 Double unders
* rest 30 seconds

             

Saturday 1/28/17 Deadlift wod

#1. deadlift

#2. 3 rounds for time:
           10 deadlift
           15 KB swings
           100 meter stone carry

Rest 2 minutes

     3 rounds for time:
           10 deadlift
           15 slamballs
           200 meter row

Jo + Ruthie: 8:45, 10:15
Mo + Ellen: 7:57, 9:15

Saturday 1/28/17.... Partner WOD

#1. strength: Deadlift 5-5-3-3-3

#2. Partner WOD for time

10 Farmer carries
50 KB swings
50 slamballs
50 decline sit ups
50 stone to shoulders
50 KB swings
10 Farmer carries

Friday 1/27/17... #1. Drop set bench press #2. partner row w/plank holds

#1. drop set bench: How to

Here is your prescription for an advanced drop set workout. We will use chest as the example workout. Be forewarned, this workout will have your pecs begging for mercy. 

• Start with a good compound movement such as incline barbell bench press. Load the bar with a nice warm up weight you can handle for 15-20 reps. I will use 135 as an example, but you can start with whatever weight you have to-95, 115. This will be your "base weight", meaning that it will be the last weight you use on all subsequent sets. 
• After completing one set with this weight, move up to a weight you can do 12-15 reps with (185 will be the example). Immediately after doing this set, strip off the 25 pound plate and rep out 135 to failure. 
• Then choose a weight you can do for 10-12 reps (225). After completing this set, drop to 185 to failure then drop again to 135 to failure. 
• Then do the same method until you can't increase anymore - this is usually around progressive drop set number 5 for me.

The Plan

Here is a sample chest workout utilizing progressive drop sets: 

	Failure or Fail That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Example:

Incline Barbell Bench Press  135 x 15 185 x 12, 135 x fail 225 x 10, 185 x fail, 135 x fail 275 x 8, 225 x fail, 185 x fail, 135 x fail 315 x 5, 275 x fail, 225 x fail, 185 x fail, 135 x fail

#2. Partner Row - 2000 meters + plank holds

     * switch every 200 meters

Thursday 1/26/17... #1. Strength: bent over rows, #2. Power cleans + pull ups

#1. Strength: Bent over rows 4x10 climbing

     

#2. Conditioning:

              3-6-9-12-15

            Power cleans
            Pull ups

Wednesday 1/25/17... #1. Back squats, #2. Row + squats

#1. strength: Back squats... 5-5-3-3-3

#2. Metcon: 3 AMRAPS *(95/65)

       AMRAP-5
       21 calorie row  
       21 back squats

rest 5 minutes

        AMRAP-5
        15 calorie row
        15 front squats

rest 5 minutes

        AMRAP-5
        9 calorie row
        9 thrusters

Tuesday 1/24/17.. Row and Press

For time:
-10cal Row 
-10 Strict Press 95/55 
-10cal Row 
-10 Strict Press 95/55 

Rest 1min/Adjust Weights

-15cal Row 
-15 Push Press 115/75 
-15cal Row 
-15 Push Press 115/75 

Rest 1min/Adjust Weights

-20cal Row 
-20 Push Jerk 135/85 
-20cal Row 
-20 Push Jerk 135/85 

Monday 1/23/17... #1. Deadlift, #2. deadlift + KB swings

#1. Strength: Deadlifts  5-5-5-3-3

#2. Metcon:  10-9-8-7-6-5-4-3-2-1

                      Deadlifts

                      KB swings

                      * 10 wallballs after each round

sunday 1/22/17.... #1. Strength - close grip bench, #2. AMRAP-20: bench,renegade row, sit ups,dubs

#1. Strength: Close grip bench - 4x10

#2. AMRAP -20
     5 Bench press
     10 Renegade rows
     15 ab mat sit ups
     20 DUBS

from Paleo Leap:

Slow Cooker Sweet Potato Soup Recipe

 SERVES: 4 PREP: 20 min. COOK: 4 to 6 h.     

Ingredients   

• 3 lbs. sweet potatoes, roughly chopped;
• 1 onion, chopped;
• 2 stalks celery, sliced;
• 2 medium carrots, chopped;
• 1 tbsp. garlic, minced;
• 5 cups chicken or vegetable stock;
• 1 cup coconut milk;
• Sea salt and freshly ground black pepper;
• 
  

saturday 1/21/17... Team WOD

Strength: Deadlift 5x4 climbing

Team WOD:

     80 calorie row
     60 wallballs
     40 Knees to elbows
     60 alternating DB snatch
     80 calorie row

Cash out: 50 sit ups + 50 back extensions

Friday 1/20/17... #1. Pause squats, #2. Back squats + pull ups

#1. Strength: Back squats 6x1....pause :30 seconds at bottom


#2. AMRAP-10
     10 back squats
     10 pull ups

Thursday 1/19/17... burpees, ring dips, kettle bells

#1. Strength: close grip bench press 3x10

#2. Conditioning: 10 rounds
       7 Burpees
       7 Ring dips
       7 KB swings

Wednesday 1/18/17... Dubs and Cindy

100 Dubs
5 rounds of Cindy
80 Dubs
4 rounds of Cindy
60 Dubs
3 rounds of Cindy
40 Dubs
2 rounds of Cindy
20 Dubs
1 round of Cindy


** 1 round of Cindy = 5 pull ups, 10 push ups, 15 squats

Tuesday 1/17/17..... Squat clean/ burpee ladder

#1. Strength: Hang power clean

#2. Squat cleans   10-9-8-7-6-5-4-3-2-1

      Burpees.  1-2-3-4-5-6-7-8-9-10

Monday 1/16/17..... Row, dubs, walking lunge

3 Rounds

Row 50 calories
150 dubs
50 walking lunges

Sunday 1/15/17... #1. Squats #2. AMRAP- 10...Thrusters + bent over rows

#1. Strength: Squats 3x10

#2. AMRAP-10
ascending 3-6-9-12.....

Thrusters (95/65)
Bent over rows

Saturday 1/14/17.... Strength: Cleans, metcon; HPC, push ups,squats

#1. Strength: Power cleans 1 RM

#2. Metcon: AMRAP-10
       3 Hang power cleans (105/75)
       6 push ups
       9 air squats


#3. 100 hollow rocks
       * :30 second plank hold for everytime you stop

Friday 1/13/17 ... #1. Handstand push ups, #2. AMRAP-20: pull ups, deadlift, shoulder press

#1. for time: 50 Handstand push ups (sub- strict shoulder press)

#2. AMRAP- 20
     12 pull ups
     8 deadlift
     12 shoulder press
     8 deadlift

Thursday 1/12/17.... GTOH, burpees, dubs

   21 GTOH (Ground to overhead w/ bumper plate )(25/35)
   5 burpees
   30 DUBS

   18 GTOH
   5 burpees
   30 DUBS

   15 GTOH
   5 burpees
   30 DUBS

   12 GTOH
   5 burpees
   30 DUBS

   9 GTOH
   5 burpees
   30 DUBS

   6 GTOH
   5 burpees
   30 DUBS

   3 GTOH
   5 burpees
   30 DUBS

*Cash out 100 hollow rocks - every time you rest do a :30 second plank

Wednesday 1/11/17...... Snatch, sumo, dubs

4 rounds for time:

     15 snatch
     30 dubs
     15 sumo deadlift high pulls
     30 dubs

tuesday 1/10/17..#1. "TinMan", #2. Endurance wod

#1. Strength: "Tin Man"  5 rounds

     5 bench press (body weight)
     5 Powercleans (body weight)


#2. Endurance WOD: 4 rounds

     400 meter row
     40 DUBS

monday 1/9/17... #1. Front squats, #2. Back squats, farmers walk,stone to shoulder, dubs

Strength: Front squats: 5x5

Conditioning: 5 Rounds for time

     5 back squats
     200 meter farmers carry
     10 stone to shoulders
     20 DUBS

Sunday 1/8/17...#1. Bent over rows, #2. Dubs, pull ups, sit ups

#1. Bent over rows 5x5 climbing

#2. Conditioning:

75 Double unders + 20 pull ups + 25 abmat situps
50 Double unders + 20 pull ups + 25 abmat situps
25 Double unders + 20 pull ups + 25 abmat sit ups

Saturday 1/7/17...#1. Partner Clean & Jerks, #2. Row, thruster, TTB

#1. Clean & jerks with a Partner - increasing weight every round

     5 C&J
     4 C&J
     3 C&J
     2 C&J
     1 C&J
partner A does 5 while partner B rests then switch

#2. Conditioning: 3 rounds for time
     20 calorie row
      15 thrusters
     10 toes to bar

Friday 1/6/17... #1 Box squats

#1. Box squats

#2 Conditioning:

For time:
21 Deadlifts, 225# (155#)
50 Squats
21 Push press, 135# (95#)
15 Deadlifts, 225# (155#)
50 Squats
15 Push press, 135# (95#)
9 Deadlifts, 225# (155#)
50 Squats
9 Push press, 135# (95#)

Provided by Crossfit Verve.

Thursday 1/5/17.... Viking Helen

#1. Strength: Floor Press 10-8-6-4-2 climbing

#2. Conditioning: "Viking Helen"

          3 Rounds:

          Row 500
          12 pull ups
          21 KB swings

Glute ham raises

Wednesday 1/4/17..... #1. Strength Cleans, #2. EMOM-10: 1 clean + 20 dubs

#1. Strength: Power cleans

#2. EMOM- 10
     1 power clean
     20 dubs

#3. ABS

Tuesday 1/3/17... 100 Overhead squats

from Mike's Gym

For time: 100 Overhead squats
     * every time you break - do 5 burpees

Monday 1/2/17... #1. Strength - Farmer carry w/trap bar, #2.

#1. Strength: farmer carry w/trap bar (conga style - length of turf)

#2. Conditioning: 5 Rounds for time
     12 deadlift
     12 ball slam (30/20)
     12 push ups

#3. partner abs: 4 rounds
     25 wallball sit ups (partner holds weighted back extension)

Sunday 1/1/17.... Row 2K + wallballs

Conditioning: for time

Row 2 K
Every 200 meters get off and do 15 wallballs

Cash out: Tabata ABS