Sunday
Apr232017

April 24th, 2017 - June 25th, 2017

New Training Cycle Template

Training Cycle Dates: M 4/24/17 - Su 6/25/17
Crush Week: M 6/26/17 - Su 7/2/17
Transition Week: Will be the first week of the following cycle, starting July 3rd.

Goals: The strength work will use higher-volume sets at moderate loads to build muscular strength and endurance. The conditioning work will bias some aerobic endurance training using longer intervals and EMOM work, as well as moderate efforts on classic couplets and triplets.

Monday - Push Press

  • Week 1: 3 x 12
  • Week 2: 3 x 10
  • Week 3: 3 x 8
  • Week 4: 3 x 6
  • Week 5: 3 x 6 (Back off week; use the same load as week 1)
  • Week 6: 3 x 8 (Heavier than week 3)
  • Week 7: 3 x 6
  • Week 8: 3 x 4

Start week 1 at a moderate load and aim to increase it through the 8 weeks. The last few reps of each set should be tough, but the goal is no misses.

Wednesday - Back Rack Reverse Lunges

  • Week 1: 3 x 12
  • Week 2: 3 x 10
  • Week 3: 3 x 8
  • Week 4: 3 x 6
  • Week 5: 3 x 6 (Back off week; use the same load as week 1)
  • Week 6: 3 x 8 (Heavier than week 3)
  • Week 7: 3 x 6
  • Week 8: 3 x 4

Start week 1 at a light-moderate load and aim to increase through the 8 weeks. You’re going to be sore after these the first few weeks so pay attention to good recovery practices (i.e., eat some food). The last few reps of each set should be tough.

Thursday - Clean and Jerk Complexes and Pulls

Varied exposures

Saturday - Tempo Back Squats + Front Squats (41X1)
*2 sets of Back Squats, followed by one set of Front Squats

  • Week 1: 2 x 12, 1 x 12
  • Week 2: 3 x 10, 1 x 10
  • Week 3: 2 x 8, 1 x 8
  • Week 4: 2 x 6, 1 x 6
  • Week 5: 2 x 6, 1 x 6 (Back off week; use the same load as week 1)
  • Week 6: 2 x 8, 1 x 8 (Heavier than week 3)
  • Week 7: 2 x 6, 1 x 6
  • Week 8: 2 x 4, 1 x 4

Start week 1 at a moderate load and aim to increase through the 8 weeks. The last few reps of each set should be tough but the goal is no misses. Be true to the tempo work. This may mean eating some humble pie, starting with light weights, and trusting that it doesn’t have to be “heavy” to be effective.

Sunday - Snatch Complexes and Pulls

Varied exposures

New Standardized Warm-Ups

3 Rounds or ~8 Minutes

Pull Bias:
5 Lat Activations
5 Strict Pull-Ups
10 Pistols or Reverse Lunges (5e)
10 V-Ups

Push Bias:
5 Scap Push-Ups
5 Dips or 10 Push-Ups
15 Kettlebell Swings
15 Hollow Rocks

Push/Pull:
5 False Grip Pull-Ups or Ring Rows
10 Handstand Shoulder Taps or Plank Shoulder Taps
10 Kettlebell/Dumbbell Romanian Deadlifts
10 Kettlebell/Dumbbell Goblet Squats

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Monday
Feb202017

February 20, 2017 - April 23, 2017

Training Cycle Template

Training Cycle Dates: M 2/20/17 - Su 4/23/17
Crush Week: M 4/17/17 - Su 4/23/17
Transition Week: Will be the first week of the following cycle, starting April 23rd.

Goals: To maintain strength, improve skills likely to be in Open, and keep fresh for Open Saturdays!

Monday
Upper Body Push + Metcon

Varied movements and reps on the upper body push.

Wednesday
Squat + Metcon

Varied reps and sets on the Squats.

Thursday
Olympic Lifting + Metcon

Varying between Snatch and Clean and Jerk, often using EMOMs.

Saturday
Open Workout

Varying between Snatch and Clean and Jerk, often using EMOMs.

Sunday
Olympic Lifting + Metcon

Varying between Snatch and Clean and Jerk, often using EMOMs.

New Standardized Warm Ups

The intention is to keep unilateral movements in the mix while incorporating skill work in the warm ups.

1. 
3-5 Kip Swings + 3-5 Kipping Pull-Ups or Toes-to-Bars
5ea Single-Arm Dumbbell Press from Bottom of Squat
10 Hollow Rocks

2.
3-5 Strict Ring Dips + 3-5 Kipping Ring Dips (or 5-10 Push-Ups as needed)
10 Kettlebell Swings
10 (5ea) Goblet Reverse Lunges

3.
3 Wall Kick-Ups + 3 Handstand Push-Ups (use AbMats as needed, or 3 Wall Walks)
10 Box Jumps + Step Downs
10 Empty-Bar Thrusters

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Sunday
Dec182016

December 19, 2016 - February 19, 2017

Training Cycle Template

Training Cycle Dates: M 12/19/16 - Su 2/19/17
Crush Week: M 2/20/16 - Su 2/27/17
Transition Week: Will be the first week of the following cycle, starting February 28th.

This cycle leads us into the CrossFit Open, which starts February 13th! We’ll see some days with multiple AMRAPs, where the goal is pacing and consistent scoring, a unilateral leg-training day, and of course we’ll revisit some Open WODs from years past. There will be regular exposures to movements that regularly show up during Open WODs.

Monday - Upper Body Push + Metcon

Wednesday - Lower Body Unilateral + Upper Body Pull + Metcon

Thursday - Clean and Jerk + Metcon

Saturday - Back Squat / Front Squat + Metcon

Sunday - Snatch + Metcon

Monday

Upper Body Push days will vary in movements, sets, and reps.

Wednesday

Lower Body/Upper Body Super Set

A - Front Rack Step-Ups:

Each week will be 3 sets of 8-12 reps each leg. Start light enough to make 12 reps each rep without too much difficulty and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as you can perform on that side. The end goal is to perform 8-12 reps on each leg with 1/3 of your back squat 1RM. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from and use a tempo where the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).

Superset with...
B - Chin-Ups or Supinated-Grip Body Row:

Performance
Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down/back as possible. If you can touch your chest to the bar on each rep then do it. You should really be feeling these in your lats.

Fitness
Perform 3 challenging but sub-maximal sets of 2-4 reps, using bands or a small partner assist as needed to achieve full range of motion, followed by a max-rep set. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment.

Thursday

Clean and Jerk

These days will use EMOM barbell cycling in addition to using Clean and Jerks in WOD format.

Saturday

Back Squat and Front Squat

Weeks 1-8:
2 x 10 of each Back Squat and Front Squat

Move directly from the Back Squat to the Front Squat. Start at 50% for each and add weight each week throughout the cycle.

Sunday

Snatch

These days will use EMOM barbell cycling in addition to using snatches in WOD format.

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Monday
Oct172016

October 17, 2016 - December 18, 2016

Training Cycle Template

Training Cycle Dates: M 10/17 - Su 12/11
Crush Week: M 12/12 - Su 12/18
Transition Week: Will be the first week of the following cycle, starting December 19th.

We’ll do lots of Every-Minute-on-the-Minute (EMOM) work this cycle and mix up how strength training is done during a group class hour. Mondays will feature Overhead Presses, Wednesdays and Saturdays will feature Squats (following Jim Wendler’s 5/3/1 for Performance), and Thursdays and Sundays will feature Clean and Jerks and Snatches. As usual, every 5-7 days the metcon will be Not For Time (NFT) work.

Monday - Shoulder to Overhead + DB Bent Row + Metcon
Wednesday - Back Squat + Metcon
Thursday -  Snatch + Metcon
Saturday - Front Squat + Metcon
Sunday - Clean and Jerk + Metcon

The Shoulder-to-Overhead days will vary movements, sets, and reps. 

The Dumbbell Bent Over Rows will start with a heavy set of 10 and the following week’s sets and reps will be based off it.

Week 1 - 10-10-10
Weeks 2-8 -  Perform 3 sets of 8-12 reps.
Use Week 1 as a guide. Aim initially to get 3 sets with perfect form and aim to increase either reps or load from week to week. Keep in mind that these are an accessory movement, and you’ll get more out of them by performing the movement well than by heaving heavier dumbbells around with poor form. If you can finish the cycle with 3 perfect sets of 12 at your heaviest 10 from week one, you win!

Fitness Squat Cycle

Week 1 - 5-5-5
Week 2 - 85% (of last week’s heavy 5) for 3 sets of 5
Week 3 - 90% x 5 x 3
Week 4 - 95% x 5 x 3
Week 5 - 100% x 5 x 3
Week 6 - 105% x 5 x 3
Week 7 - 5-5-5
Week 8 - 1-1-1 of 3-3-3

Performance Squat Cycle

5/3/1

All percentages are based off a TRAINING MAX (aka TM), which is 90% of your 1RM. If you have a 3RM but not a 1RM then you can use this 1RM calculator on EXRX. So, if your 1RM is 200 lbs, you’ll base use the prescribed percentages off of 90% of that which would be 180 lbs. Each week, the last set of the day is a “rep-out” set, where you perform as many reps as you can (with good form) until 1 or 2 shy of failure. The goal is no failed reps so if you’re not 110% sure you’ll make the next rep then rack it! 

Week 1 - 65% x 5, 75% x 5, 85% x 5+
Week 2 - 70% x 3, 80% x 3, 90% x 3+
Week 3 - 75% x 5, 85% x 3, 95% x1 +
*Add 10 lbs to your TM*
Week 4 - 65% x 5, 75% x 5, 85% x 5+
Week 5 - 70% x 3, 80% x 3, 90% x 3+
Week 6 - 75% x 5, 85% x 3, 95% x 1+
*Add 10 lbs to your TM*
Week 7 - 70% x 1 x 5 Paused (pause for a 3 count at the bottom and maintain tension)
Week 8 - Max Effort Week 

The Olympic lifts will follow an EMOM format that will include other movements with the goal of learning how to pace during metcons.

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Sunday
Aug142016

August 15, 2016 - October 7, 2016

Training Cycle Template

Training Cycle Dates: M 8/15 - S 10/9
Crush Week: M 10/10 - Su 10/7
Transition Week: Will be the first week of the following cycle, starting October 8th.

We'll continue programming barbell lifts on consistent days of the week, flipping the Olympic lifts from the previous cycle. Olympic lifts will be on-the-minute or every-other-minute-on-the-minute work. Squat days will include both Back Squats and Front Squats (Wednesdays and Saturdays). Monday will be another superset day with Deadlifts and Handstand Push-Up work. As usual, every 5-7 days the metcon will be Not For Time (NFT). Additionally, we’ll be changing the Standardized Warm-Ups (SWUs) to include more unilateral strength work.

Monday - Deadlift + HSPU/Inversion + Metcon
Wednesday - Back Squat + Front Squat + Metcon
Thursday - Clean and Jerk + Metcon
Saturday - Back Squat + Front Squat + Metcon
Sunday - Snatch + Metcon

Deadlift

Fitness
Week:
1: 3 x 6
2: 3 x 6
3: 3 x 5
4: 3 x 5
5: 3 x 4
6: 3 x 4
7: 3 x 3
8: 1-1-1 (Max Effort Day)

Performance
Week:
1: 70% x 3 x 3
2: 70% x 4 x 3
3: 70% x 5 x 3
4: 70% x 6 x 3
5: 75% x 5 x 3
6: 80% x 4 x 3
7: 85% x 3 x 3
8: 1-1-1 (Max Effort Day)

Strict Handstand Push-Up Cycle

Performance
We'll do 2 sets of 6-12 Reps after warming up, followed by a “max” rep set. The goal is to stop a rep shy of failure on all sets. Start conservative with the number of reps and give yourself room to go up. Scale range of motion (2 or 3 AbMats is ok as long as you’re getting some ROM) or add it as appropriate.

Fitness
If you don’t have a few Handstand Push-Ups, then perform 3 x 6-12 Box Piked HSPUs (1-2 AbMats is ok) OR 3 sets of 6-12 Seated Dumbbell Presses. Start light enough to get 3 sets of 12 reps and progress to heavier weights and lower reps as the cycle goes on.

Squat Cycle

Fitness

Wednesdays:
Back Squat 2 x 12
Front Squat 2 x 8

Saturdays:
Back Squat 2 x 5
Front Squat 2 x 3

Warm up and perform your work sets on the Back Squat and then move directly to your work weight for the Front Squats. Start light enough to add weight each week.

Performance

This is a modified Russian Squat Program. Use the same percentages for Back Squat and Front Squat. Warm up and perform your work sets on the BSQ and then move directly to your work weight for the FSQ.

Exposure:
1: 70% x 2 x 2
2: 70% x 3 x 2
3: 70% x 2 x 2
4: 70% x 4 x 2
5: 70% x 2 x 2
6: 70% x 5 x 2
7: 70% x 2 x 2
8: 70% x 6 x 2
9: 70% x 2 x 2
10: 75% x 5 x 2
11: 70% x 2 x 2
12: 80% x 4 x 2
13: 70% x 2 x 2
14: 85% x 3 x 2
15: 70% x 2 x 2
16: 1-1-1 (Max Effort Day)

*Note: each day except for exposure 16 is 2 sets of the Back Squat followed by 2 sets of the Front Squat for 4 total sets. The odd exposures (1, 3, 5, 7, 9, 11, 13, 15) are all deloads and, as such, should feel light. Exposure 16 is max effort on both lifts.

Snatch Cycle

Varying on-the-minute and every-other-minute-on-the-minute work. We’ll be pulling both from the floor and from the hang, and doing both full and power versions of the lifts. Snatch Balance and Overhead Squat work will be in the mix on Snatch days.

Clean and Jerk Cycle

Varying OTM and EOMOTM work. We’ll be pulling both from the floor and from the hang, and doing both full and power versions of the lifts.

New Standardized Warm Ups

 

Warm-Up 1
3RNFT:
4-8 Strict C2B Pull-Ups with a :02 hold at the top
8e KB or DB Reverse Lunges (Front Rack or OH carry)
16 KB or DB Swings

Warm-Up 2
3RNFT:
8e 1-Arm DB Push Press with :02 hold at top
8 Ring Rows or Strict Chin-Ups with a :02 hold at the top
12 Goblet Squats with DB

Warm-Up 3
3RNFT:
5-10 Push-ups
5-10 Lateral Box Step-Ups, each leg
5-10 Toes to Bars, HLRs ,HKRs Or 15 Supine Leg Lifts

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