Goals:

– Increase 2 Rep Front Squat Max

-Increase Max Effort Push-ups

-Increase Max Strict Press

-Decrease 20,40, & 100 meter sprints

-Improve Handstand Movements

 

Week 1

Monday 10/14

Pre-mob: Single Leg Flexion (elevated/banded); Butt Smash

Warm-up: 3 rounds

-x20 (each person) Partner Wallball

-x20 (each person) Partner Medball Sit-ups

Skill:

15 min. find 2-rep Front Squat Max

Power Snatch 4×3

WOD: “Randy”

75 Power Snatch @ 75#

Dessert:

Deadlift 5×5;   Hollow Rocks x50;   Supermans (3 second hold) x50

Post-mob:

First Rib Attack

 

Tuesday 10/15

Pre-mob:  Foot Rollout;  Hammy Flossing

Warm-up:

High Knees/Butt Kicks

x15 Agility Ladder

x3 Suicides

Skill:

Find 20,40, & 100 meter Sprint time

3 attempts to find Max Effort Push-ups

WOD:  “Tabata This”

-Bottom-2-Bottom Squats

-Hollow Rocks

-Push-ups

-Burpee Broad Jumps

Dessert:

Bench Press 5×8-10

DB Press 4×12-15

Post-mob:

Calf Smash with barbell; Internal Rotation w/ Barbell

 

Wednesday 10/16

Pre-mob:  Ball under Scapula;  Chest Smash

Warm-up:  Speed “Fran”

21-15-9

Thrusters (barbell)

Pull-ups

Skill:

15 min. to find 1-rep Max Strict Press

10 min. Hang Clean & Push Jerk (2+1) —>Work up to heavy weight

WOD:

3 min. AMRAP

-5 SDHP (95/65)

-5 Bar-over-Burpees

1 minute Rest

3 min. AMRAP

-5 Push-Press (95/65)

-5 Jumping Lunges (each leg)

1 minute Rest

3 min. AMRAP

-5 Hang Power Cleans (95/65)

-5 Bar-facing-Burpees

Dessert:

3×15 Headstand Levers

x30 Strict T2B

5 minutes total in Plank

Post-mobility:  Voodoo Floss Shoulder/forearm

 

Thursday 10/17

Pre-mob:  Lat Smash;  Chest Smash

Warm-up:

Junkyard Dog

Championship Minute

15x Agility Ladder

Skill:

x5 Shuttle Run

x5 4-cone Drill

x5 Down & Backs

*All are weight vest optional

Overhead Squat

10-10-8-8-8

WOD:  5 rounds for time

10 Front Rack Lunges  (total) (95/65)

200 meter Medball Run (20/14)

Dessert:

Ab-mat situps 3×50

Sumo-Deadlift 5×5

Post-Mob:  Barbell Quad Smash;  Psoas Attack

 

Friday  10/18

Pre-mob:  T-spine smash with Overhead Bias

Warm-up:

3 rounds of “Cindy” (5 pullups, 10 pushup, 15 squats)

Skill:

Headstand Balancing Drills

-x30 Levers (knee to chest for scale)

12 min. to find 1-rep Max Snatch

WOD:  “Nancy”  (speed/reverse/heavy)

3 rounds for time

-15 Overhead Squat (115/85)

-400 meter run

Dessert:

Incline Bench Press 4×12-15

DB Bench 5×10

Post-mob:  Internal Barbell Smash;  Banded Bully;  Banded OH Shoulder

 

Week 2

 

Monday 10/21

Pre-mob:  Psoas Smash

Warm-up:  3 rounds

17 Wall Ball

13 OH Walking Lunges

Skill:

Front Squat 5×5 @ 70% of 1RM

10 min. Power Clean + Push Jerk (2+1)

-work up to heavy weight

WOD:  “150 Burpees” for time

*CrossFit Standard:

-Chest & Thighs touch ground

-both hands touch object 6″ above max height reach

Dessert:

Deadlift (snatch grip) 5×3

x150 Weighted sit-ups

Post-Mob:  Hammy Smash, Adductor Smash

 

Tuesday 10/22

Pre-mob:  Voodoo Ankle

Warm-up:  Dynamic Warm-up, Hourglass Drills

Skill:

x3 Medball 100 meter sprint

x3 KB/DB 50 meter sprint

x3 Plate 25 meter sprint

WOD:  “Tabata This”  (the original)

-Calorie Row

Rest 1 minute

-Squat

Rest 1 minute

-Pull-ups

Rest 1 minute

-Push-ups

Rest 1 minute

-Sit-ups

*Tabata score is the least number of reps performed in any of the eight intervals

(e.g. Kristen Clever – 4, 25, 10, 15, 18 =  72 reps)

Dessert:

Weighted Push-ups 4×8

Rotational Lunges w/ plate 4×14

Bench Press 5×4

Post-mob:  Super Frog

 

Wednesday 10/23

Pre-mob:  Overhead Tissue Smash w/ Lacrosse Ball

Warm-up:

x50 Jumping Jax

x40 Lunges

x30 Squat Therapy Squats

x20 Push-ups

x10 Burpees

Skill:

Press 6×3 @ 80% of 1RM

Hi-Hang Snatch 3×3

Hang Snatch 3×3

WOD:  3 rounds

4 min. AMRAP

-6 T2B

-12 Ground-2-Overhead w/ plate (45/25)

30 second rest

Dessert:

3×50 Russian Twists

3×20 (per side) Side Plank Hip-2-Ground touches

3×20 V-ups

Post-mob:  Barbell Trap Smash

 

Thursday  10/24

Pre-mob:  Chest Smash

Warm-up:

200 meter Row

x15 Hurdles/Agility Ladder

200 meter Row

Skill:

Shuttle Run x5

Down & Back (lay down start) x5

4-cone Diagonal Drill x6 (3 each way)

Overhead Squat 5×5

WOD:  “Griff”

800 meter run Forward

400 meter run Backward

800 meter run Forward

400 meter run Backward

Dessert:  Sumo Deadlift (banded) 8×3

Post-Mob:  Couch Stretch

 

Friday  10/25

Pre-mob:  First Rib Attack;  Banded Shoulder Overhead

Warm-up:  2 rounds

-15 Cartwheels

-20 Medball cleans

-25 Wallball

Skill:

10 min. Handstand on wall practice

12 min. find Max Clean & Jerk

WOD:  Tweaked “Linda”

10-1        weight set at (135/95)

-Deadlift

-Squat Clean

-Front Rack Lunge (total)

Dessert:

DB Incline Bench 3×12-15

DB Bench 3×10-12

Tricep Throws  4×8-10

Post-mob:  Banded Hips (open and closed)

 

Week 3

Monday  10/28

Pre-mob: Tricep-Barbell Smash
Lat- Barbell Smash

Warm-Up: x30 Tire Flips

x20 Barbell Thrusters

x10 OH Squat

Skill: Front Squat 5×4 @ 80%

10min. Power Snatch Max

WOD: “GI JOE”

50 Burpee Pull-ups

For Time

Dessert: Banded DL 8×3

x100 Hollow Rocks

x100 Supermans (3 second hold)

Post Mob: Achilles Smash

Banded Ankle

 

Tuesday 10/29

Pre-Mob: Foot Smash

Warm-Up: Dynamic Warm-up

x20 Inch Worms

Skill: Banded Sprints x5

Pushups – 1 Set of 20 of each:

Wide
Skinny
Clapping
Plate Jump
Walking

WOD: “TABATA THIS”

-Handstand Hold
-Burpees
-Weighted Step-Ups (24″,25#/20″,10#)
-Lunges

Dessert: Incline Bench 4×8-10

Bench Press 5×12-15

Post-Mob: Calf Smash w/Barbell

 

Wednesday 10/30

Pre-Mob: Voodoo Bicep/Tricep

Warm-Up: x100 Medball Tosses

25 of each:

-granny
-side
-side
-wallball over bar

Skill: Press 5×5-7 @ 70%

Hang Clean + Jerk (1+2)(hold split 3 seconds) x 5

– work up to heavy weight

WOD: DEATH BY —– Sit-ups

-increase by 2 each minute

then

1 mile Run

Dessert: 3x  2 min Plank Holds

Barbell Forearm Curls 3x 30-40

Post-Mob: Ab Smash

Couch Stretch

 

Thursday 10/31 HAPPY HALLOWEEN

Pre-Mob: Banded Lat Smash

Warm-Up: Spealer

400m Weighted Run

Skill: Overhead Squat 5×3

Suicides x4
-Optional: weighted vest/plate carry

WOD: “HALLOWEEN WOD”

31 Burpees                                                 21 Russian Twists ‘plate’ (Total)(45#/25#)         11 Power Cleans (95#/65#)
30 Air Squats                                            20 Weighted Sit-Ups ‘plate’ (45#/25#)               10 Press (95#/65#)
29 Push-Ups                                             19 Front Squat (95#/65#)                                         9 Bar-Over Burpees
28 Sit-Ups                                                 18 Back Squat (95#/65#)                                          8 Squat Cleans (95#/65#)
27 Jumping Lunges (Total)                    17 Push Press (95#/65#)                                           7 Sumo Deadlift (95#/65#)
26 Pull-Ups                                              16 Deadlift (95#/65#)                                                6 Split Jerk (95#/65#)
25 Step-Ups (Total) (24″/20″)              15 Box Jumps (24″/20″)                                            5 Snatch (95#/65#)
24 Hollow Rocks                                     14 Push Jerk (95#/65#)                                            4 Clean & Jerk (95#/65#)
23 Supermans                                         13 SDHP (95#/65#)                                                   3 Thrusters (95#/65#)
22 G-2-OH ‘plate’ (45#/25#)              12 Overhead Squat (95#/65#)                                  2 Clusters (95#/65#)
1 Burpee Broad Jump

Dessert: Sumo-Deadlift 5×4

Post-Mob: Anything That Ails You

 

Friday 11/1  “HALLOWEEN PARTY!!!!!!!!!!!!”

PARTY STARTS @ 7PM

LAST WOD @ 4:30PM

Pre-Mob: Tricep/Delt Smash

Warm-Up: 6 min AMRAP

-5 T2B
-5 Squat Jumps
-5 Clapping Push-Ups

Skill: 10 min. 3-Position Snatch
-work up to heavy weight

10 min. Free Handstand Work
-Partner spot

WOD: “ANGIE”

For Time

-100 Pull-Ups
-100 Push-Ups
-100 Sit-Ups
-100 Squats

Dessert: Wide Grip Bench 3×10

Board Press 5×12

Rotational Lunges 3×15

Post-Mob: Lat Smash/Pull

Quad Smash

 

Week 4

Monday 11/5

Pre-mob:  Banded Pigeon

Warm-up:

Spealer

Samson Lunges; Championship Minute; Samson Lunges

Skill:

Front Squat 5×2-3 @ 90%

Power Clean + Push Press 6×5

WOD:

30 Tire Flips for time

+

500 Meter Row for time

Dessert:

Deadlift 5×8  (3 second drops)

DB Deadlift 3×12-15

Ab Wheel x30

Mob:  Calf/Achilles Smash;  Banded Ankle

 

Tuesday 11/5

Pre-mob:  Quad Smash

Warm-up:  3 rounds

10 Jumping Jax

10 Box Jumps

10 Barbell Thrusters

Skill:

Banded Sprints x5

Weighted Push-ups 5×5

WOD:  “Tabata This”

-Thrusters (45#)

30 second rest

-Sit-ups

30 second rest

-Calorie Row

30 second rest

-Bar over Burpees

30 second rest

-Wallball (20/14)

Dessert:

Bench 4×10

Post:  Banded Pigeon

 

Wednesday 11/6

Pre-mob:  Banded Shoulder Overhead

Warm-up:

x20 Squat Therapy Squats

x15 Strict T2B

x10 Inch Worms

x5 Burpee Broadjumps

Skill:

Press 6×3 @ 85%

10 min. Max Hang Snatch

WOD:  3 rounds

3 min. AMRAP

-3 Press (45/35)

-5 Box Jumps (24/20)

-7 Air Squats

1 minute rest

Dessert:

x100 Hollow Rocks

x100 Supermans

Post:  First Rib Action

 

Thursday 11/7

Pre-mob:  Foot Smash

Warm-up:  Dynamic Warm-up

Skill:

Shuttle Run x5

Down & Back x5

Overhead Squat 5×8-10

WOD:   5K

Dessert:  Sumo Deadlift 5×5-7

Post:  Lacrosse ball under hips & ribs

 

Friday 11/8

Pre-mob:  Calf/Achilles Smash

Warm-up:  400 meter Run w/ Pinch grip (25/15)

Skill:

10 min. Handstand Walk Practice

10 min. Full Clean & Jerk Practice (work up to heavy weight)

WOD:  Partner “Diane”

21-15-9

Deadlift (225/155)

HSPU

*1 person works through 1 round while other rests, then switch. Rotate until all 3 rounds completed

Dessert:

Incline Bench Press 5×8

DB Flies 3×12

Ab Wheel x40

Post:  Psoas Smash

 

Week 5

Monday 11/11

Pre-mob:  Trap Attack

Warm-up:  Fireman Carry to 13th

Skill:   Front Squat 5×15-20

WOD:  “21 Guns”

Partner #1

-21 Pull-ups

-21 Burpee Box Jumps (20″)

-21 Fireman Partner Squat (partner of equal weight)

-21 Burpee Box Jumps

-21 Pull-ups

then Partner #2, then partner #1, then partner #2

Happy Veterans Day!!!

Dessert:  3 position Power Snatch

3×25 V-ups

3×30 side crunches

Mob:  Banded Pigeon

Super Frog

 

Tuesday 11/12

Pre-mob:  Butt Smash

Warm-up:

Wheel Barrel around cave x3

Bear Crawl around cave x3

Crab Walk around cave x3

Skill:  Banded Sprints x5

10 min.  Clean & Jerk Practice

WOD:  Tabata This  (reverse)

20 second rest, 10 seconds on

-Clean (135/95)

-Lateral Bar Hops

-Jerk (135/95)

-Box Jumps (24/20)

Dessert:  Bench Press 5×8-10

Incline Bench Press 3×10

Mob:  Banded Couch Stretch

 

Wednesday 11/13

Pre-mob:  First Rib Action

Warm-up:  Trainer’s Choice

Skill:  Press 5×10-12 @ 60-65%

Inverted Push-ups 3×10-15

WOD:  12 min. AMRAP

-5 Wallball (20/14)

-5 Pull-ups

-5 T2B

20 Second Rest

Dessert:  3×60 sit-ups

3×30 supermans

3×15 weighted v-ups

Mob:  Chest smash + Banded Bully

 

Thursday 11/14

Pre-mob:  Foot/Calf Smash

Warm-up:  20-15-10-5

Goblet Squat

Sit-ups

Skill:  Overhead Squat 5×5

WOD:  4×400 Meter Run

rest 30 seconds between each run

then

4×400 Meter Row

rest 30 seconds between each row

Dessert:  Sumo Deadlift 5×3

SDHP 5×3

MOB:  Ball under Lat

 

Friday 11/15

Pre-mob:  Favorite Mobility Piece

Warm-up:  5 min. AMRAP

-3 Burpees

-3 Squat Jumps

-3 OH Squats

Skill:  10 min.  HSPU Practice

10 min. Full Snatch Max

WOD:  “Cindy”  20 min. AMRAP

-5 Pull-ups

-10 Push-ups

-15 Squats

Dessert:  DB Bench Press 5×10

DB Flies 4×10

Hollow Rocks x50

MOB:  Learn new Mobility piece off of Mobility Posters

 

Week 6

Monday 11/18

Pre-mob: Banded Hip/Pigeon

Warm-up:  3 rounds

-20 Partner Wallball

-20 Partner Medball Sit-ups

Skill:

15 min. to find Front Squat 2-rep Max (PR from 5 weeks ago)

10 min. Power Clean & Jerk Doubles

WOD:  “Grace”

30 Ground to Overhead for time (135/95)

Dessert:

Sumo DL 6×2

Plank Fun for 10 min.

Mob:  Tricep/Lat Smash

 

Tuesday 11/19

Pre-mob:  Foot Smash

Warm-up:  Spealer + Dynamic

5 min. in Strength Lab

Skill:

Find 20,40, & 100 Meter sprint times (PR from 5 weeks ago)

3 Attempts at Push-up Max Effort (PR from 5 weeks ago)

WOD:  “Tabata This”

-Box Jumps (24/20)

-Push-ups

-Sit-ups

-Pull-ups

Dessert:  Bench Press 3 rep max

Mob:  Banded Ankle

 

Wednesday 11/20

Pre-mob:  Ball under Scapula;  Chest Smash

Warm-up:  3 rounds

10 Press w/ Barbell

10 Front Squat w/ Barbell

5 Inch Worms

5 SDHP w/ Barbell

Skill:

15 min. to find Press 1 Rep Max  (PR from 5 weeks ago)

10 min. Hang Snatch Triples

WOD:  12 min. AMRAP

-5 K2E

-10 Wallball (20/14)

-15 Jumping Pull-ups

Dessert:

x100 Weighted Sit-ups

x30 Reverse Hyper

Mob:  First Rip Attack w/ PVC + Lacrosse Ball

Banded Shoulder Overhead

 

Thursday 11/21

Pre-mob:  Overhead Squat Therapy

Warm-up:  Spealer + Dynamic

2 Min Championship Minute

Skill:  5 sets of each:  Shuttle Run, 4 cone Drill, Down & Back

Overhead Squat 5×3

WOD:  5 rounds for time

10 Back Squat 135/95

200 Meter Run

Dessert:  Deadlift 3 rep Max

Mob:  Barbell T-spine Smash

 

Friday 11/22

Pre-mob:  Voodoo Something

Warm-up:  5 min. AMRAP

-5 Squat Jumps

-5 T2B

-5 Push-ups

Skill:

15 min. to find Max Clean & Jerk

3×10 HSPU

WOD:  “Jeremy”

21-15-9

Overhead Squat (95/65)

Burpees

Dessert:

Bench Press 3×3 @ every notch on bench

x5 V-ups after every set

Mob:  Whatever ails you

 

This concludes CFL 6 week program #3.  Thank Kyle Thatcher for all the horribleness/awesomeness of these past weeks.  Be ready for another!!! Get Better

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