C Day: Clean & Jerks / Squats / Overhead Strength

STRENGTH

EMOM 15:00
1 Power Clean + 1 Front Squat + 1 Jerk

Build up to a heavy load on the complex.

ASSISTANCE

3-5 Sets / 20:00
5 Back Squats
10e 1/2 Kneeling DB Press
20 Push-Ups

Notes:
BSQ: You should be able to jump right into this. Increase the weight per set if needed.
KP: Make it hard!
Push-Ups: If you can’t perform 20 strict, do as many as you can strict each round then go to kneeling.

Warm-Up

2 – 3 Rounds:
12 Alt WGS
12 Bodysaws
12 Alt Scorpion Stretch

METCON

4-5 Rounds @ EZ Pace
:40 Forearm Plank
5 – 10ea Single Arm Turkish Sit-Ups
1:00 Jumping Jacks
5 – 10ea Cossack Knee Drop BW Exercise

Strength

5 Sets on Each Side of:
2 x SA Hang Power Clean
+ 3 x SA Waiter Squats
+ 4 x SA Push Presses
+ 5 x SA Thrusters

B Day: Single Leg Squat / Upper Body Pulling

STRENGTH

4-5 Sets:
A1: 16t FFE Barbell Lunges
A2: 12-16e DB/KB Row

Notes:
FFE: Front Foot Elevated Stand on a 45lb plate or riser and perform 16 total reverse lunges. Barbell is carried on the back and taken out of the rack. Reps can be done in sequence 8L,8R or alternating for 16 reps. Performing these without the riser is an option as well.
Rows: Use a bench for knee and arm support. 12-16 reps per side.

METCON

For Time:
20 Kipping Pull-ups
40 Kettlebell Swings
60 Double Unders

15 Kipping Pull-Ups
30 Kettlebell Swings
45 Double Unders

10 Kipping Pull-Ups
20 Kettlebell swings
30 Double Unders

Notes:
Aim for 8-12′ time frame.
Kipping PU: Full volume: (45 reps) / 15-10-5 (30 reps) / 10-8-6 (24 reps)
Strict/Banded/Self Assisted: 15-10-5 (30 reps)

KB: 90 reps. Use a heavy kettlebell. If you came yesterday go a little lighter.

DU: Full volume: (135 reps) / 40-30-20 (90 reps) / 30-20-10 (60 reps)

If you feel comfortable with the basic bounce but don’t have double unders yet, perform your first round as double under attempts at 30 reps then sub alternating 2 steps for subsequent rounds.

Filthy 50 @ Home

For time:
50 Gate Swings
50 (25ea) SA Bent Over DB/KB Row
50 Kettlebell Swings
50 Lunges
50 Tuck Ups
50 (25ea) SA DB/KB Push Press
50 Alt Supermans
50 (25ea) SA DB/KB Thrusters
50 Burpees
50 Low Box Runners (Count one foot for 50 reps)

Notes:
Time Cap – 35:00. This workout is an @HOME take on the CrossFit Benchmark workout “Filthy Fifty“. With a time cap of 35:00 consider how you might approach this one. Scale volume as appropriate!

Warm-Up

3 Rounds:
10 Alternating Stationary Lateral Lunges
10 Alternating Shoulder Taps
5 Reverse Bridge Plank Ups

Strength

4-5 sets each of:
1) 8 Goblet Press Out Squats
2) 12 Hollow Body Pullovers

*Rest about :30-1:00 between exercises

Conditioning

15 Minutes of Continuous Effort:
5e Suitcase Deadlift + Reverse Lunges
10 Sit Ups
20 Jumping Janes

*Aim to work continuously at a moderate pace, resting only as needed between exercises.

Week 1/4 – A Day: T&G Deadlift / Horizontal Push / Shoulders

STRENGTH

EMOM 15:00
A: 10 T&G Deadlift
B: 15 DB Bench Press
C: Rest

Notes:
5 Sets of each exercise. Because both movements are on the higher rep range, stamina and conditioning will come into play as the workout progresses.
DL: Touch and go deadlifts tap the floor at the bottom of each rep as opposed to conventional deadlifts which reset at the on the floor between reps. Use a moderate heavy weight and focus on perfect technique and controlled cycling. Aim for 3-5 weight jumps through the EMOM.
DBBP: Choose a weight that challenges you for 15 reps. Okay if later rounds need to be broken up into 2 sets.

ASSISTANCE

18:00 / 3-5 Sets:
8-10e Supported Single Leg Dumbbell RDLs
16-20 Seated Dumbbell Lateral Raises
20-30 Band Triceps Extensions

Notes:
RDL: Hold the dumbbell in the arm opposite of the working leg. Hold onto an upright with the free arm to help guide your balance.
LR: Go for an unbroken and challenging sets. Hold the top and bottom of each rep for a one count.
BTE: Move quickly but control your lockout. Try to make this sting toward the end.

Warm Up

3 Rounds:
12 Alt Squat Thoracic Rotations
6ea Single Arm High Pulls
12 Alt Plank Toe Touches

Strength

A1. SA Bent Over DB/KB Row w/Supination
4 x 8 – 10 Reps Each

A2. 1:00 Tall Plank into AMRAP Push Ups (-2)
4 Sets

*No rest between the plank and the push ups. At the 1:00 mark go immediately in to the push ups, but save a couple of reps in the tank!

METCON

15:00 AMRAP
6ea Single Arm DB/KB Spilt Cleans
6ea Single Arm DB/KB Push Press
12 Air Squats

D Day: Trunk / Pulling

STRENGTH

Dumbbell Windmill
3x8e

Notes:
Work up to a heavy 8 on each side. Warm-up by gradually increasing your range of motion and the weight as techniqwue and flexibility warrants. Try to go heavier than prior windmill exposures.

Metcon

3 Rounds for time:
500m Row
15 Devils’s Presses
15 Kipping Pull-Ups

Notes:
Row: If you row over 2:20 splits scale to 400m
DP: Check out the video demo below!
KPU: 15 kipping / 10 kipping / 5-8 Strict or banded / 15 Jumping Pull-Ups / 10 Self Assisted

Warm Up

2 – 3 Rounds:
6 Yoga Push Ups
12 Alt Bird Dogs
12 NP Burpees

Strength

A1. Squat Press Outs
4 x 6 – 8 Reps

A2. Split Stance Contralateral RDL
4 x 8 – 10 Reps Each

A3. Windshield Wipers
4 x 12 – 15 Alt Reps

METCON

14:00 AMRAP
7ea Single Arm Devils Press
14 Mountain Climbers
14 Jumping Jacks

Notes:
Count 1 foot for 14 Reps on the mountain climbers.

STRENGTH

Front Squat 3-3-3-3-3
DB Bench Press 5×15-20

Take 20 minutes to work up to a heavy triple on the Front Squat and 5 sets of 15-20 reps on the DB Bench. You should be near failure on the DB Bench and have about 2 reps in reserve on the Front Squat

METCON

AMRAP 12:00
32 Double Unders
16 Medball Cleans
16 Russian Twists

Notes:
Good old fashioned medball cleans! They combine a hinge with a squat and can really add up. Use the same medball for the Russian Twists. (30/25/20/14/10)
JR: 32 DU / 32 Alt 2 / 64 Singles
RT: 16 touches Total (8e side)

Warm Up

2 – 3 Rounds:
12 ALT 90/90
6ea Thoracic Spine Active Rotation
6 Inchworm Supermans

METCON

EMOM x 15
1. 12 Alt DB/KB Snatches
2. :20ea Side Plank
3. :40 Crossover Jacks

Strength

5 Sets on Each Side of:
2 x SA Hang Power Clean
+ 3 x SA Waiter Squats
+ 4 x SA Push Presses
+ 5 x SA Thrusters

Warm-Up

3 Rounds:
5e Standing Single Leg Raises
5 Inchworms
5e Side Bridge with Hip Extension

Strength

4-5 sets each of:
1) 10 Goblet Good Morning + Row
2) 5-10 Push Ups

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

5 Rounds:
On a 2:00 running clock perform:
10 Thrusters (or 5e Single Arm)
10 Burpee Sprawls
Prone Plank hold until the 2:00 mark

Rest 2:00 between rounds

A Day: Squats / Overhead / Double Unders

Strength

EMOM 15:00
A: 2 Pause Back Squats
B: 8-12 1/2 kneeling Arnold Presses
C: Rest

Notes:
Work up to a challenging pause double on the Back Squat. Leave about 2 reps in reserve.
Alternate legs on the 1/2 kneeling presses per set.

MetCon

18:00 Circuit / 4+ sets:
50 Double Unders
12 Alternating Reverse Barbell Lunges
12 Lying DB Triceps Extensions

Notes:
If you don’t have Double Unders, today is your day to practice! Instead of subbing single unders or alternating 2 steps, take about :90 to work on the skill.

Warm-Up

3 – 4 Rounds:
6ea WGS
6ea Side Plank Rotations
12 Alt Downward Dog Calf Marches
12 Air Squats

METCON

4 rounds, 1 min per station, of:
A: Single Arm Dumbbell Overhead Reverse Lunge
B: Low Box Runners
C: Russian Twists
D: Gate Swings
E: Rest 1 min

Notes:
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min. The clock does not stop or reset between stations.

D Day: Pulling / Trunk

STRENGTH

EMOM: 12:00
A: 8-12 Bent Over Dual Arm DB/KB Rows
B: Side Plank :30-:45
C: Side Plank :30-:45

METCON

5 Rounds FT:
12 DB Muscle Snatches
10 Box Jumps
8 Kipping Pull-Ups

Notes:
DBSn: 12 total reps, alternate after 6 reps
BJ: 24″/20″/16″
KP: 8 Kipping / 4-6 Strict / 8 Jumping Pull-Ups

Warm Up

20:00s for Quality
12 Alt Sit Outs
12 Kettlebell Swings
6 Hand Release Push Ups
24 Agility Dot Drill

*Perform the 1st Agility Dot Drill in the video for 24 Reps.

Strength

A1. Single Arm Military Press
4 x 6 – 8 Reps Each
A2. Kroc Row
4 x 8 – 10 Reps Each
A3. Bird Dog Knee to Elbow
4 x 12 – 15 Reps Each

Warm-Up

3 Rounds:
8 Alt Reverse Lunge with OH Reach and Twist
8 Tall Plank to Down Dog
4 Prone Cobra with a :05 Hold

Strength

4-5 sets each of:
1) 8 Alternating Goblet Tall Kneel to Standing
2) 8 Bent Over Rows with a :02 Hold

*Rest about :30-1:00 between exercises

METCON

15 Minutes of Continuous Effort:
5e Single Arm Front Rack Squats
10e Single Arm Sumo Deadlift High Pulls
20 Bicycles

Aim to work continuously at a moderate pace, resting only as needed between exercises.

Strength

A1: Pause DB Bench Press
3×12-16
A2: Theraband Reverse Fly
3×16-24

CONDITIONING

AMRAP 20:00
5 Front Squats
10 Burpees
15 Tuck-Ups

Notes:
Go heavy on the Front Squats such that 5 is a challenge and will slow you down. Perform the tuck-ups as demonstrated in the video below.

Warm-Up

3 Rounds:
5 – 10ea DB External Rotations
10 NP Burpees
10 ALT Cossack Squats

METCON

AMRAP 15:00
5ea SA DB FSQs
10 Push-Ups
10 V Ups or Tuck-Ups

Rest 5:00

AMRAP 15:00
5ea SA DB FSQs
10 Push-Ups
10 V Ups or Tuck-Ups