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Swords’ Squat Program

Wednesday, April 10th, 2013

Now that the CrossFit Games Open is over, we’re moving back into a more normal cycle of training.  CrossFit is a strength and conditioning program, and so far, we’ve found nothing that is better than heavy squats for gaining strength.  This isn’t to say that we’re not going to program in our regular sweat-fest metabolic/ cardio workouts, just that we’re also going to be focusing on gaining some functional strength.

Squatting is SERIOUS business!

Squatting is SERIOUS business!

Of all the squat programs that we’ve tried, the program developed by Tim Swords, of Team Houston Weightlifting, is one of the most effective.  The program works both front and back squats over a seven week cycle at sub-max weights and low volume.  The upshot of this is that you can do a lot of other stuff without interfering with your strength gains.

And you will see gains if you’re doing the program effectively.  I’m no slouch when it comes to squats, and I was still able to increase my back squat by 25 lbs (over 8%) in seven weeks.

We will be including the squats into the CrossFit programming Monday, Wednesday, and Friday for the next seven weeks.  We hope that you’ll be able to follow the program because it will do some great things for you.  But if you can’t come in on those days, don’t despair, you can download the entire program here as a .xslx spreadsheet, just input your maxes in the top and it will do all the calculations for you.  It’s even printer friendly.  If that doesn’t work for you, talk to your trainer and we’ll help you.

Remember, the whole point here is that we want you to be strong because strong people are harder to kill, more useful, and more attractive.  Go lift something heavy!

Programming for November 26 - December 2

Monday, November 26th, 2012

Reminder: Nutrition Fair this Saturday!  Sign up now for the body fat truck and the Paleo Seminar!

Self Defense Seminar next Saturday, December 8.

Monday, November 26th:
Level  1 & 2:
A) “Diane”
21-15-9
Deadlift / HSPU
B) Spend remainder of class on goat

Tuesday, November 27th:
Level 1 & 2
A) 5min foam roller session: hamstrings/glutes/calves
B) 5min ankle mobility
C) Jog for 10min
D) For Time: 800m Run; Rest 1min
-Then-
E) 8min Emom: 3 ground to overhead @ 80%
-Then-
F) 2RFT: 10 Toes to bar; 10 pull ups; 10 burpees; 10 box jumps

Wednesday, November 28th:
Note: If you worked out on at The Cave on Monday and Tuesday, please remove one set from all of the following exercises.
Level 1 & 2
A) 10min Shoulder mobility
B) Trunk rotations with barbell: 3 x 10
C) Bent Rows: 3 x 10
D)Barbell farmers carries @ 1.5 X BW: 3 x 40m
E)Dumbbell box step ups: 3 x 10 (Each Leg)

Thursday, November 29th:
Level 1
A) 5min foam roller session: hamstrings/glutes/calves
B) Work on clean and jerk for 15min
C) 3 round for total reps; 1min per station:
1) Ground to overhead
2) Rest
3) HSPU
4) Rest
5) Toes to bar
Note: If you feel that your hands are going to tear, STOP. STOP everything. Don’t even consider going to the next station. You probably had a good run. I don’t give one iota that you’ve just done 83 unbroken toes to bar and have at least a 100 left in the tank. Guinness World Records can wait. Please come down. You fought the good fight.
Level 2
A) 5min foam roller session: hamstrings/glutes/calves
B) Hang Squat clean: 5 x 3 @ 75% w/ 1.1.1 temp (Rest 10 seconds between reps)
C) 3 round for total reps; 1min per station:
1) 80/55KG Ground to overhead
2) Rest
3) HSPU
4) Rest
5) Toes to bar

Friday, November 30th:
Level 1 & 2:
A) 20min to work up to a Snatch w/ Dynamic loading
B) Snatch Pulls off of blocks: 5 x 2 @ 80%
C) 2000m Row @ 50%

Saturday December 1st:  Nutrition Fair, 12:00 - 4:00
Level 1
A)Front Squats (45 reps total w/ warmup):
Warm ups:
1) 5 reps w/ barbell
2) 5 reps w/ 30%
3) 5 reps w/ 40%
5) 5 reps w/ 50%
6) Working Weight: 80% across
B)3RNFT: Max effort strict body weight pull up
Rest 2min between efforts
C) Strict Press:
1) 5 reps w/ barbell (45 reps total w/ warmup):
2) 5 reps w/ 30%
3) 5 reps w/ 40%
5) 5 reps w/ 50%
6) Working Weight: 80% across
Level 2:
A) Take 20min to establish a new 1Rm strict press
B)Front Squats (45 reps total w/ warmup):
Warm ups:
1) 5 reps w/ barbell
2) 5 reps w/ 30%
3) 5 reps w/ 40%
5) 5 reps w/ 50%
6) Working Weight: 80% across
C) 3RNFT: Max effort strict body weight pull up
Rest 2min between efforts

Sunday, December 2nd:
Level 1
A) Overhead Squats w/ Bands: 3 x 10
B) Spend 20min on power snatch
C) 3RFT:
400m run; 10 unbroken wall balls w/ 10 5second hold in bottom position; 20 walking lunges w/ medicine ball overhead
Level 2:
A) Spend 30min on squat snatch
Note: All catches must be stabilized in the bottom position before standing up.
B) C) 3RFT:
400m run; 10 unbroken wall balls w/ 10 5second hold in bottom position; 20 walking lunges w/ medicine ball overhead

Programming for November 12 - 18

Tuesday, November 13th, 2012

Monday, November 12th:

Level 1:
A) Seven rounds for time of:
18 Pull-ups
135 deadlift, 10 reps
10 Handstand push-ups
Level 2:
“Santiago”
A) Seven rounds for time of:

35 lbs. Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

Tuesday, November 13th:
Level 1
A) 3 Position Halting Snatch deadlift: 5 x 1 (Drop from top)
B) Snatch Pull:  3 x 5
C) 4 Rounds for total reps:
In two minutes:
Perform Max burpees;
Rest 1 min
In two minutes:
Max HSPU Rest 1 min
Level 2
A) 3 Position Snatch: 5 x 1 @ 60% of 1RM
B) Snatch Pull: 3 x 5 @ 100%
C) 4 Rounds for total reps:
In two minutes:
Perform max burpees;
Rest 1 min
In two minutes:
Max HSPU;
Rest 1 min
Wednesday, November 14th:
Level 1 & 2
A) 3RNFT:
Spend 3min on each of the following:
Muscle ups
Push Jerk (3 x 4)
Negatives HSPU on palettes
B) 5min Emom: 2 x Front Squats @ 65% of 1rm w/ (x2xx) tempo.
C) 3min Amrap: Double Unders
Thursday November 15th:
Level 1:
A) Spend 15min practicing squat cleans
B) Bent Rows: 6 x 2
C) 3RFT: 10 Push Presses @ 50%; 20 Back Squats
D) 1RFT: 10 Thrusters @ 75%
Level 2:
A) Squat clean + 2 high hang clean pull + 1 hang squat clean+ 1 split jerk: 7 x 1
B) Bent Rows: 6 x 2
C) 3RFT: 10 Push Presses @ 50%; 20 Back Squats
D) 1RFT: 10 Thrusters @ 75%
Friday, November 16th:
Level 1 & 2:
A) High bar back squat: 5 x 5 @ 75%
B) 5RFT: 10 pull up; 5 toes to bar; 2 bar muscle ups; 5 dumbbell snatches (EA); 10 wall ball
Saturday, November 17th: Artisan Vegan Cheese Book Signing - 6:00 PM - 9:00 PM
Level 1:
A) 1RFT: 400m run; 15 box jumps; 20 kbs
B) Weighted pull up: 5 x 5 - use one weight for all sets
C) 50 burpees - EMOM 3 deadlift
Level 2:
A) 2RFT: 500m row; 15 box jumps; 20 kbs
B) Weighted pull up: 5 x 5 - use one weight for all sets
C) 80 burpees  - EMOM 3 power clean
Sunday, November 18th:  Urbanathlon
Level 1 & 2:
A) Spend 20 min working on snatch
B) Spend 20 min working on clean
C) For time: 800m run; rest 1 min; 5min max effort: wall ball

Programming for November 5 - 11

Sunday, November 4th, 2012

Monday, November 5th:

Level 1

A) Thrusters: 3 x 3 @ 70%; 2 x 3 @ 75%; 2 x 3 @ 80%
B) Reverse Lunge - Step Up Combo: 3 x 5 (Each Leg)
C) 2RFT: 10 HSPU, 10 Strict pull up
D) 2min AMRAP: Thrustrers @ 70%
Level 2
A) Squat Clean Thrusters: 3 x 3 @ 70%; 2 x 3 @ 75%; 2 x 3 @ 80%
B) Reverse Lunge - Step Up Combo: 3 x 5 (Each Leg)
C) 2RFT: 10 HSPU, 10 Strict pull up
D) 2min AMRAP: Thrustrers @ 70%
Tuesday, November 6th:
Level 1
A) Push Press: 4 x 5 - Work up to 75%
B) Take 15min to work on the push jerk
C) In 4 min run a 800m and perform 10 BW Hang Cleans. Score is time remaining after completion.
Level 2
A) Push Press: 4 x 5 - Work up to 75%
B) Push Jerk: 6 x 1 - Work up to heavy single
C) In 4 min run a 800m and perform 10 BW Hang Cleans. Score is time remaining after completion.
Wednesday, November 7th:
Level 1 & 2
A) High Bar Back Squat @ (12×1) : 3 x 5 @ 70%; 2 x 2 @ 80%
B) For Time: Marsh Mile w/ Medicine ball.
Notes:
1) At the end of the bridge: perform 20 Medicine ball squat cleans.
2) At the palm tree, perform 40 push ups w/ feet on the ball
3) Lunge - walk the length of the ramp down to the parking lot
Thursday, November 8th:
Level 1:
A) Snatch Pull: 5 x 5 (Please get a coach to film one of your sets.)
B) Lateral Squats: 3 x 3 (Each Leg)
C) 4RFT:
15 Kettle bell swings
20 Double unders
15 goblet squats
Level 2:
A) Snatch Balance: 2 x 5 @ 60%; 2 x 3 @ 70%; 2 x 1 @ 80%
B) Snatch Pull: 3 x 5 @ 100% of 1RM Snatch Rest 2min between rounds
Lateral Squats: 3 x 3 (Each Leg)
C) 4RFT:
15 Kettle bell swings
20 Double unders
15 goblet squats
Friday, November 9th:
Level 1:
A) 15min mobility
B) Warm up back squats for 15min in preparation to…
C) Establish new 1RM back squat
D) Finish with 10min of hip mobility
Level 2:
A) 15min mobility
B) Warm up clean and jerks for 15min in preparation to…
C) In three lifts, establish a new one rep max clean and jerk.
D) Finish with 10min of hip mobility
Saturday, November 10th:
Level 1:
A) Warm up deadlifts in preparation to…
B) In three lifts, establish a new one rep max deadlifts.
C) 2RFT
20 Burpees
20 Ring Push-Ups
5 strict pull up
Level 2:
A) Warm up snatches for 15min in preparation to…
B) In three lifts, establish a new one rep max snatch.
C) 5RFT
3 - 150KG Deadlift
10 Burpees
Sunday, November 11th:
Level 1 & 2
A) Narrow grip bench press: 10 x 2. Increase weight each set.
B) 10min shoulder mobility
C) 6min AMRAP:
80 jumping squat (Should you be capable, perform unbroken)
2 bar muscle ups
Note:
Please scale the jumping squats and bar muscle-ups as needed.

Programming for October 29 - November 4

Sunday, October 28th, 2012

October 29th

Level 1:
A) Work on cleans for 20min
B) Strict Press: 6 x 3 @ 75%
C) 2RFT:
10 HSPU; 15 Burpees
(Immediately after)
D) For max distance: 1min Lunge walk steps w/ dumbbells
Notes: HSPU are to be done on the wall. Scale as needed. C and D are to be scored individually.
Level 2:
A) Take 20 min to establish 1RM clean
B) Strict Press: 6 x 3 @ 75%
C) 2RFT:
10 HSPU; 20 Burpees
(Immediately after)
D) FT: 15 cleans @ 80% of 1RM
Notes: HSPU are to be done on the wall. Scale as needed. C and D are to be scored individually.
October 30th:
Level 1:
A) Back Squat: 1 x 6 @ 60%; 1 x 6 @ 65%; 2 x 3 @ 70%; 1 x 2 @ 80%; 1 x 2 @ 85%
B) 3RNFT: Max effort ring dips
C) 2RFT: 400m Run; 10 kettle bell swings
(Immediately after)
2min Amrap: medicine ball cleans
Level 2:
A) Back Squat: 1 x 6 @ 60%; 1 x 6 @ 65%; 2 x 3 @ 70%; 1 x 2 @ 80%; 1 x 2 @ 85%
B) 3RNFT: Max effort muscle ups; weighted ring dips x 3
C) 2RFT: 400m Run; 10 kettle bell Snatch (EA)
(Immediately after)
2min Amrap: wall ball
October 31st:
Level 1:
A) Snatch Grip Deadlift: 10 x 3 (Practice tall snatch between reps)
B) 5RFT: 200m Run; 10 Burpees; Rest 1min between rounds.
Note: Score for B is slowest round
Level 2:
A) Snatch: 1 x 5 @ 60%; 1 x 5 @ 65%; 3 x 2 @ 70%
B) 3 stop snatch Deadlift: 3 x 5 @ 90%
C)  5RFT: 200m Run; 10 Burpees; 30 DU; Rest 1min between rounds.
Note: Score for B or C is slowest round
November 1st:
Level 1:
A) 3RNFT:
10 dips
5 Strict pull up
10 Strict leg lift
B) Establish 1RM front squat
Level 2
A) Warm up cleans and dips for 10min
B) ”Elizabeth”
21-15-9
Squat Clean
Ring Dips
C) Goat
November 2nd:
Level 1:
A) Front Lunges w/ Bar: 5 x 10 (10 Each Side)
B) 3 RFT:
400m Run
10 Single arm kettle bell swings
5 Single arm kettle bell push presses
Rest 2 min between rounds
Level 2:
A) Take 15min to work up to a heavy snatch from blocks.
B) 3 RFT:
400m Run
10 Single arm kettle bell swings
5 Single arm kettle bell push presses
Rest 2 min between rounds
November 3rd:
Level 1 & 2:
A) 5min EMOM: 15 box jumps; 5 push ups w/ feet on boxes
B) Rest 3min
C) 5min EMOM: 10 HSPU (Scale as needed); 2 Wall Walk Ups
D) Rest 3min
E) 5min EMOM: 3 Clean Pulls @ 115%
F) Rest 3min
G) Tabata: Sprints
Notes: Divide the class up into four groups. Each group will start at a different exercise. At the clean pull station, clients are required to strip their bars after their final set.
November 4th:
Level 1 & 2
A) 10min on shoulder mobility
B) 15mn on Handstands
C) Weight pull up: 2 x 3 @ 70%; 2 x 2 @ 75%; 1 x 2 @ 80%; 2 x 1 @ 85%; 2 x 1 @ 90%
D) For Time: 50 Kettle bell swings

Upcoming Events and Programming for October 15 - October 21

Sunday, October 14th, 2012

We’ve got a bunch of exciting events coming up on November and the early part of December.  Check out our Events Page for more details, as they become available.

November 3rd & 4th: Ninja Warrior Seminar.

December 1st: Nutrition Fair.

December 8th: Self Defense Seminar.

Programming

October 15th:
Level 1 & 2
A) 5min of rowing/running @ 50%
B) Spend 15min on doing cleans off boxes
C) Front Rack Step Ups @ > 50% x 3 x 10 (EL)
D) 5min of rowing @ 50%
E) Spend remainder of class on goat.
Notes: on step-up, reach full hip extension before trail leg touches the box.

October 16th:
Level 1 & 2
A) 5min of rowing/running @ 50%
B) Spend 15min on doing snatches off boxes
C) Bent row w/ barbell or dumbbell @ > 60% x 3 x 10
D) Single leg squat w/ trail leg in ring. 3 x 10 (EL)
E) Spend remainder of class on goat.

October 17th:
Level 1 & 2
A) 5min of rowing/running @ 50%
B) Back squats x 10 x 3 @ 65%
D) Max distance Broad Jump
E) Spend remainder of class on goat

October 18th:
A) 5min of rowing/running @ 50%
B) Spend 15min on Jerks
C) UB Push Press: 60% x 3 x 10
D) Max distance Broad Jump
E) Spend remainder of class on goat.

October 19th:
A) 1000m Row @ 50%
Rest 2min
B) 500m Row @ 100%
D) 3xME Kipping pull up
E) Single leg superman 5 x 30 second holds (EL)
F) Spend remainder of class on goat.

October 20th:
A) Marsh mile jog
Rest 2min
B) Establish max effort 400m run
C) Single arm strict press: 5 x 5 (EA)
D) FT: 10-20-30-40-50-40-30-20-10 UB DU
E) Single leg superman 5 x 40 second holds (EL)

October 21st:
A) 5min of rowing/running @ 50%
B) Single arm snatch: 5 x 5 (EA)
D) FT: 10-20-30-40-50-40-30-20-10 UB DU
E) Single leg side extension: 5 x 5second holds (ES)
F) Spend remainder of class on goat.

Programming for October 8 - 14

Sunday, October 7th, 2012

Monday, October 8th:

Level 1:
A) Front Squats: 5×5 @ 75% - Rest 90-seconds between sets
B) 5 min EMOM of: 2 Push Presses
C) 1-min Amrap of: Front Squats @ 65% w/ (x3xx)
Then (No break)
20 Sumo Deadlifts
Rest 1min
Max unbroken push ups
Level 2:
A) Front Squats: 5×5 @ 75% - Rest 90seconds between sets
B) 5 min EMOM of: 2 Push Presses
C) 1min Amrap of: Front Squats @ 65% w/ (x3xx)
Then (No break)
20 Power Cleans
Rest 1min
Max unbroken strict pull ups
Tuesday, October 9th:
Level 1:
A) Spend 15min working on three position snatch
B) Jog for 5min
C) FT:
35 Double Unders
4 RFT:
200m Run (Do this hard!)
Rest 10 seconds
10 UB Burpees
5 UB T2B
5 UB Pull up  (Scale as needed)
Rest 1:1 Ratio
Level 2:
A) Spend 15min working up to a heavy: 3 position snatch
B) Jog for 5min
C) FT:
100 UB Double Unders
4 RFT:
200m Run (Do this hard!)
Rest 10 seconds
15 UB Burpees
10 UB T2B
10 UB Bar Muscle Ups (Scale as needed)
Rest 1:1 Ratio
Notes: If 100 UB double unders sounds like an absolutely insane task beyond all human capacity, and stringing together three double unders, let alone 100, is a soul crushing feat, just do what you can.
Wednesday, October 10th:
Level 1:
A) 10 x 2 Strict Press @ 60%
A2) Practice Split Jerks w/ barbell
B) 3RNFT
12 UB HSPU (Kip as necessary)
10 36″/30″ Box jumps
3 DB Split Snatch @ 60% (ES)
C) 5RFT
15 UB Box Jumps 24″/20″
15 UB Kettbell swings 1.5pd/1pd
Rest 30 seconds between Rounds
Level 2:
A) Split Jerks; 3 x 2 @ 60%, 2 x 2 @ 70%, 1 x 2 @ 80%
B) 3RNFT
12 UB HSPU (Kip as necessary)
10 36″/30″ Box jumps
3 DB Split Snatch @ 60% (ES)
C) 5RFT
15 UB Box Jumps 24″/20″
15 UB Kettbell swings 1.5pd/1pd
Rest 30 seconds between Rounds
Thursday, October 11th:
Level 1:
A) OHS: 3 x 2 @ 75%; 3 x 3 @ 80%
Rest 2min between sets.
B) Single Arm Strict Press: 5 x 3 (EA)
C1) FT:
20 Pull up
20 Push Ups
10 Burpees
Rest 1min
C2) 4min Amrap
10 Wallball
6 Dumbbell step ups 55#/30# (3 EL)
Score is Total time for C1 and # for C2
Level 2:
A) Snatch + OHS: 3 x 2 @ 75%; 3 x 3 @ 80%
Note: At the end of each set, perform 3 OHS. Rest 2min between sets.
B) Single Arm Strict Press: 5 x 3 (EA)
C1) FT:
20 Pull up
20 Ring Push Ups
20 Burpees
Rest 1min
C2) 4min Amrap
10 205#/155# Cleans
6 Pistols (3 EL)
Score is Total time for C1 and # for C2
Friday, October 12th:
Level 1:
A) Box Squats w/ chains 50% x 6 x 3
B) 2min Emom of: Goblet Squats: 15 UB
C) FT: 3RFT: 250m row; 10 TnG sumo dead lift; Rest 1min
Level 2:
A) 1-1/4 Squats: 70% 3 x 3; 80% x 3 x 3
B) 2min Emom of: Goblet Squats: 15 UB
C) 3RFT: 250m row; 10 TnG cleans; Rest 1min
Saturday, October 13th:
Level 1:
A) Spend 12min learning/warming up B’s movements
B) 12 min Amrap of:
15 Box Jumps
75lb Push Press
9 Toes to bar
C) Spend 10min Stretching
Level 2:
A) Hang Cleans: 75% x 2 x 2; 80% x 2 x 2; 90% 2 x 1
B) 12 min Amrap of:
15 Box Jumps
75lb Push Press
9 Toes to bar
C) Spend the remainder of class stretching
Sunday, October 14th:
Level 1:
A) 3RNFT
ME Strict Ring Pull Up
ME Ring Dip
ME Box Jump
B) 4min Amrap:
2 Clean Dead lift
2 Clean Pull
2 Knee Jumps
Rest 3min
C) 500m Row @ 90% x 3
Level 2:
A) 3RNFT
ME Strict Ring Pull Up
ME Ring Dip
ME Box Jump
B) 4min Amrap:
2 Clean Dead lift
2 Power Clean
2 Hang Squat Clean
Rest 3min
C) 500m Row @ 90% x 3

Programming for October 1 - 7

Sunday, September 30th, 2012

Monday October 1st:

Level 1:
A) Complete as many rounds as possible in 4min of:
1 Thruster @ 50%, 1 Box Jump; 2 Thruster @ 50%, 2 Box Jump…
Rest 5min
B) Complete as many rounds as possible in 4min of:
1 Kettlebell Deadlift, 1 Kettlebell Clean, 1 Kettlebell Front Squat, 2 Kettlebell Push Press
This workout is to be performed with a kettlebell in each hand. Rx is: 1.5pd/1pd
Rest 5min
C) 6min Amrap
100m Run
10 Push Ups
10 Pull Up
Level 2:
A) Complete as many rounds as possible in 4min of:
1 Clean and Jerk 155#, 1 Ring Dip; 2 Clean and Jerk 155#, 2 Ring Dips…
Rest 5min
B) Complete as many rounds as possible in 4min of:
1 Deadlift, 1 Clean, 1 Front Squat, 2 Push Press
The workout is scored by the amount of weight lifted of the course of the 4min.
Rest 5min
C) 6min Amrap
100m Run
10 Push Ups
10 Pull Up
Tuesday October 2nd:

Level 1:
A) Spend 10min working on hang cleans with the barbell
B) 3 x Max Effort Strict Pull Up; 3 x Max Effort Ring Dip; 3 x Max Effort HSPU
C)For Time:
400m
10 115# Thrusters
Level 2:
A) Spend 10min working up to a heavy set of 3 hang cleans. (Reps are to be done touch and go)
B) 5 x 3 Weighted Pull Up
C) For Time:
400m
10 UB 115# Thrusters
Wednesday October 3rd:
Level 1:
A) Back Squat: 65% x 10 x 3
B) Spend 10 min practicing Hang Power Snatch
C) 3 RFT:
Row 500m
40 air squats
Rest 1:1
Level 2:
A) Back Squat: 65% x 10 x 3
B) Block Snatch: 60% x 5 x 2
C) 3RFT
Row 500m
30 Toes to Bar
Rest 1:1
Thursday October 4th:
Level 1:
A) Strict Press w/ Dumbbells: 10 x 3
B) Push Press w/ Dumbbells: 5 x 3
C) 8min for Max Reps of:
Double Unders
Level 2:
A) Push Press: 65% x 8 x 3
B) Strict Press: 80% x 3 x 3
C) For Time: 100 UB Double Unders; 50 Ring Push Ups
Friday October 5th:
Level 1:
A) Spend 15min practicing cleans
B) Spend 10min practicing clean pulls
C) 10min Amrap:
10 Box Jumps
10 1.5/1pd Kettlebell swings
Level 2:
A) Spend 15min working up to a 1RM clean and Jerk
B) Cleans Pull: 110% x 3 x 2
C) 10min Amrap:
20 UB Box Jumps
20 UB Wall Balls
Saturday October 6th:
All Levels:
“Chelsea”
30min Emom:
5 Pull Ups
10 Push Ups
15 Squats
Sunday October 7th:
Level 1:
A) Thruster: 65% x 10 x 3
B) Front Squat: 50% x 5 x 3 @ (13×1)
C) 10Min Emom:
4 HSPU
10 UB 45# Thrusters
Level 2:
A) Clean: 70% x 10 x 2
B) Front Squat: 75% x 5 x 2 @ (13×1)
C) 10Min Emom:
4 HSPU
5 UB Cleans @ 50%

Programming for September 24 - 30

Tuesday, September 25th, 2012

Monday, September 24th

Level 1:

Clean-Pull “Grace”

Level 2:

“Grace”

Tuesday, September 25

Level 1:

A) 20-mins to establish 1RM overhead squat

B) 3RFT of

9 Snatch Balance - 40% of OHS

10 Pull-ups

50 Double-Unders

Level 2

A) 20-mins to establish 1RM snatch

B) 3RFT

9 High hang snatch - 50%

10 Pull-ups

50 Double-unders

Wednesday, September 26

Level 1

A) Back squat - 1×3 @ 70%, 2×3 @75%, 1×3 @ 80%

B) 15-min AMRAP

20 Kettlebell swings

5 Kettlebell snatches (each side)

30 Box jumps

30 Wall balls

Level 2

A) Back Squat - 1×3 @ 75%, 2×3 @80%, 1×3 @85%, 1×3 @90%

B) 10-min AMRAP

20 Kettlebell swings

5 Kettlebell snatches (each side)

30 Box Jumps

30 Wall balls

Rest 1-min, then:

C) Run 800m

Thursday, September 27

Level 1

A) Disconnect practice: Hang Clean

B) Push Press - 5×5 @65%

C) For time: 50 Burpees

Level 2

A) Hang Clean - 4×3 @85%

B) Push-Press - 5×3 @75%

C) 2 RNFT

40 unbroken wall ball +1ft Normal height.  3-min rest between rounds.

D) For time: 50 burpees

Friday, September 28

All Levels

Skillwork/ Goat Day: Athletes will spend the class working on their goats.

Optional WOD: 20-15-10 reps for time of your three worst movements. (800m run or 1000m row).

For example,  Snatches, Double-unders, Rowing would look like this:

20 Snatches, 20 Double-unders, r0w 1000m / 15 Snatches, 15 Double-unders, row 1000m / 10 snatches, 10 double-unders, row 1000m.

Saturday, September 29

All Levels

“Test Day”  Choose from:

1) CrossFit Total: 3 attempts for a 1RM each of Back Squat, Shoulder Press, Deadlift

2) The New Total: 3 attempts for a 1RM each of Clean, Bench Press, Overhead Squat

3) Workout #1

10 Cleans @ 85%

20 Handstand Push-ups

30 Chest-to-bar Pull-ups

20 Handstand Push-ups

10 Cleans @ 85%

4) Workout #2

3 Attempts each to establish 1RM Snatch and Clean & Jerk

Sunday, September 30

All Levels

Run 5k

Programming for September 10th - 16th

Sunday, September 9th, 2012

Reminder: the gym will be closed September 22nd and 23rd for Tough Mudder.

Monday, September 10th

Level 1:

A)  Back Squat – 5×3 @ 75%

B)  Single Arm Dumbbell Row 3×8

C)  Romanian Single Leg Deadlift 3×8

D)  For Time:

400m Run

1000m Row

400m Run

Level 2:

A) Back Squat – 5×3 @ 75%

B) Single Arm Dumbbell Row 3×8

C) Romanian Single Leg Deadlift 3×8

D)  For Time:

400m Run

1000m Row

400m Run

Tuesday, September 11th

Level 1:

A) Skill work:

PVC: Clean + Snatch

Wall Ball

Box Jump

B)  3RFTR (Rounds For Total Reps : 1min at each station

Wall Ball

Sumo deadlift high Pull 95#/55#

Rest

Row For Calories

Box Jumps

Rest

Level 2:

A)  Hang Clean, 6×3 @ 75%

B)  Bulgarian Split Squat 5×3 (Each Side)

C)  3RFTR (Rounds For Total Reps, 1min at each station

Wall Ball

Thruster 95#/55#

Rest

Row For Calories

Box Jumps

Rest

Wednesday, September 12th

Level 1:

A) Front Squat – 50% w/ bands 8×3

B) For Time: Mile Run

Level 2:

A) Front Squat – 75% w/ bands 4×3

B) Block Cleans + Jerk – 75% x 3 x 2

C) For Time: 2000m Row

Thursday, September 13th

Level 1:

A)  3RNFT of:

40m Gorilla Run

5 Leg Lifts

30 Sec L Sit

5 Chest to Ring Pull Ups (Scale Up: Muscle Ups)

1 Forward + Backward P-Bar Walk

10 Sec Handstand

B)  PVC/Barbell Clean practice

C)  For Time:

12-9-6

Front Squat @ 60%

Ring Dips

Bar Facing Burpees

Level 2:

A)  3RNFT of:

40m Gorilla Run

5 Leg Lifts

30 Sec L Sit

5 Chess to Ring Pull Ups/Muscle Ups

1 Forward + Backward P,Bar Walk

10 Sec Handstand

B) Power Snatch – 8×3 @ 65%

C) For Time: 12,9,6

Front Squat @ 70%

Ring Dips

HSPU

Bar Facing Burpees

Friday, September 14th

Level 1:

A) Dynamic Front Squats off Blocks – 10×2 + Bands @ 40%

(Note: Drop Weight after each rep)

B) Overhead Squat – 3×10 @ 40%

C)  4RFT of

400m

Rest 2:1 Ratio

Level 2:

A) Dynamic Front Squats off Blocks – 10×2 + Bands @ 45%

(Note: Drop Weight after each rep )

B) Squat Clean 5×3

C) 4R of: 400m

Rest 2:1 Ratio

Saturday, September 15th

Level 1:

A)  3RNFT of:

10 Strict Toes to Bar

10 Ring Push Ups

Heavy One Handed Kettle bell Swings x 8 (Each Side)

B) 3 Rounds For Total Calories:

1-min of rowing

Rest 1min + 10 Seconds

(Note: The 10 Seconds is to allow for transitions between rowers)

C)  5 RFT of:

5 Push Press – 80%

7 Pull Ups

10 Push Ups

15 Goblet Squats

Level 2:

A) 3RNFT of:

10 Strict Toes to Bar

5 HSPU

Heavy One Handed Kettle bell Swings x 8 (Each Side)

B)  3 Rounsd for Total Calories:

1-min of rowing

Rest 1min + 10 Seconds

(Note: The 10 Seconds is to allow for transitions between rowers)

C) 5 RFT of:

5 Push Jerk – 80%

7 Chest to Bar Pull Ups

10 Push Ups

9 OHS @ Push Jerk Weight

Sunday, September 16th

Level 1:

A)  Front Squats – 5×5 @ 80% - 3-min rest

B) 10min Amrap

50 Double,Under

20 Sit Ups

10 Pull Ups

7 Snatch Balance 95#/65#

Level 2:

A) Front Squats – 5×5 @ 80% - 90-sec rest

B) Power Snatch – 5×3 @ 75%

C)  10min Amrap

50 Double,Under

20 Sit Ups

10 Pull Ups

7 Snatch Balance 95#/65#