Monday, September 30, 2013

October 1, 2013

Strength Section:

A. Back Squat (% based off Max)
  • 1X5 @ 60%
  • 1X5 @ 70%
  • 2X2 @80 %  
  • 1X1 @ 95%
  • 1X1 @ 100%+
Conditioning Section:

B. 15 Minute AMRAP
  • 20 SA OH Walking Lunges (Right)
  • 20 T2B
  • 20 SA OH Walking Lunges (Left)
  • 20 HR Push-Ups
Score= Total Rounds+Extra Reps

Sunday, September 29, 2013

September 30, 2013

Strength Section:

A. 15 Minutes: Build to heavy Double of Hang Clean.

Demo Video with Matt Chan: http://www.youtube.com/watch?v=WCdhjfg7fv4

Conditioning Section:

B. 3 Rounds For Time:
  • 10 KB Cleans (2 KB used)
  • 20 Wall Balls 20/14
  • 50 Double Unders

Thursday, September 26, 2013

September 27, 2013

A. Complete For Time:
  • 1000 Meter Run (5 Laps)
  • 20 OH Walking Lunges 45/35
  • 40 Burpees on plate
  • 800 Meter Run (4 Laps)
  • 18 OH Walking Lunges 45/35
  • 30 Burpees Over Plate
  • 400 Meter Run (2 Laps)
  • 16 OH Walking Lunges 45/35
  • 20 Burpees with Plate
  • 200 Meter Run (1 Lap)
  • 14 OH Walking Lunges 45/35
  • Burpee Broad Jump  (Down and Back on Court)
Score= Time (weight of plate)

Wednesday, September 25, 2013

September 26, 2013

Strength Section:

A. 15 Minutes: Build to a heavy double of Power Clean.

Conditioning Section:

B. Complete
  • 8 X 200 Meter Sprints
    • If you are over 5 seconds slower on a run you must complete 10 burpees post workout for each sprint not within 5 seconds of previous time.

Tuesday, September 24, 2013

September 25, 2013

Skill Work:

A. 10-15 Minutes working on Handstand Skills
  • Walking
  • Push-Ups
  • Holds (Goal for the semester is 60+ Seconds)

Conditioning Section:
B. Fight Gone Bad Style
  • 1 Minute at each station with no rest between movements
    • 4 Rounds For Total Reps
      • Row (Calories)
      • Push Press 65/45
      • KB Snatch 53/35
      • DeadLift 135/95
      • Wall Balls 20/14
    • Rest 1 Minute between Rounds

Monday, September 23, 2013

September 24, 2013

Strength Section:

A. Build to a Heavy Triple of Front Squat.

Conditioning Section:

B. 12 Minute AMRAP
  • Front Squats @ 60% of part A.
    • Every time the bar hits the ground you must Front Plank for 60 seconds.
*Rest 5 Minutes

C. 7 Minute AMRAP
  • Sit-Ups
*Rest 5 Minutes

Sunday, September 22, 2013

September 23, 2013

Strength Section:
A. 3 Rounds Not For Time
  • 10 KB Strict Presses (each arm)
  • 30 Double Unders 
  • 20 OH Walking Lunges 
  • 10 T2B 
Conditioning Section:
B.
(1) 5 Minute AMRAP
  • 10 KB Swings
  • 20 Double Unders
*Rest 1 Minute
(2) 5 Minute AMRAP
  • 10 Box Jumps
  • 10 Push-Ups
*Rest 1 Minute
(3) 5 Minute AMRAP
  • 20 Sit-ups
  • 10 Ring Rows

Score= Total rds of 1/Total rds of 2/ Total rds of 3

Thursday, September 19, 2013

September 20,2013

In Teams of 2:

(1) AMRAP in 8 Minutes
  • 250 Meter Row
  • Partner Holds 45# Overhead
*Rest 2 Minutes

(2) AMRAP in 8 Minutes
  • 200 Meter Run
  • 10 Plate Burpees
 *Rest 2 Minutes

(3) AMRAP in 8 Minutes
  • 10 T2B
  • 10 KB Swings

You will have 3 seperate scores:
Score= total # of rounds in 1/ total # of rounds in 2/ total # of rounds in 3

Wednesday, September 18, 2013

September 19, 2013

Strength Section:

A. 15 Minutes: Build to a Heavy Triple of Dead Lift.

Conditioning Section:

B. 4 Rounds For Time:
  • 10 DeadLifts @ 75% of part A.
  • 50 Double Unders or 150 Singles
  • 25 Sit-Ups
*Rest 1 Minute between rounds.
Score= Total time minus 3 Minutes.

Tuesday, September 17, 2013

September 18, 2013

Strength Section:

A. 15 Minutes: Build to a heavy Single of Power Clean.

Conditioning Section:

B. Complete For Time:
  • 200 Meter Run
  • 21 Power Cleans @ 60% of A.
  • 9 Box Jumps
  • 200 Meter Run
  • 15 Power Cleans @ 60% of A.
  • 15 Box Jumps
  • 200 Meter Run
  • 9 Power Cleans @ 60% of A.
  • 21 Box Jumps
  • 200 Meter Run

Monday, September 16, 2013

September 17, 2013

Strength Section:

A. 3 Sets Not For Time:
  • 10 Strict Pull-Ups
  • 10 Weighted Push-Ups
  • 10 KB Bent Over Rows each side
Conditioning Section:

B. Complete For Time:
  • 10-9-8-7-6-5-4-3-2-1
    • Wall Walks (advanced) or Tire Dips (Beginners)
  • 1-2-3-4-5-6-7-8-9-10
    • KB Clean and Press 53/35
* Run 200 Meters after each odd set of KB Clean and Press

Sunday, September 15, 2013

September 16, 2013

Strength Section:

A. 15 Minutes: Build to a heavy Double of Back Squat

Conditioning Section:

B. For Time:
  • 800 Meter Run
  • 5 Back Squats @ 50-60% of part A.
  • 10 Burpees
  • 600 Meter Run
  • 4 Back Squats @ 50-60% of part A.
  • 15 Burpees
  • 400 Meter Run
  • 3 Back Squats @ 50-60% of part A.
  • 20 Burpees
  • 200 Meter Run
  • 2 Back Squats @ 50-60% of part A.
  • 25 Burpees
  • 200 Meter Run
  • 1 Back Squat @ 50-60% of part A.
  • 30 Burpees

Thursday, September 12, 2013

September 13, 2013

Complete For Time: (In teams of 2)
  • 200 Wall Balls 20/14
  • 100 Calorie Row
  • 100 Pull-Ups
  • 200 Double Unders
  • 150 KB Swings 53/35
* Only 1 partner can be working at a time!
* 200 Meter Run Every 5 Minutes

Wednesday, September 11, 2013

September 12, 2013 "Abs"

Strength Section:

A.  15 Minutes: Build to a Heavy Single of:
  • Strict Press
  • Push Press

Conditioning Section:

B. Complete For Time:
  • 200 Meter Run
  • 20 TGU (Turkish Get Ups)
  • 30 Leg Lifts
  • 40 Sit-Ups
  • 50 T2B (Toes to Bar)
  • 40 Sit-Ups
  • 30 Leg Lifts
  • 20 TGU
  • 200 Meter Run


Tuesday, September 10, 2013

September 11, 2013

Strength Section:

A. 15 Minutes to build to a heavy double of Power Clean.

Power Clean Demo:
http://www.youtube.com/watch?v=KjGvwQl8tis

Conditioning Section

B.  2 Rounds of:
  •  4 Minute Running Clock
  • 25 Power Cleans 135/95
  • Remaining Time= BOBS (Bar Over Burpee)
* Rest 4 Minutes between Rounds

Monday, September 9, 2013

September 10,2013 "Outside"

"Old Main"

A. TABATA 8 rounds of 20 seconds work; 10 seconds rest
  • Air Squats
*Lowest Number of squats in a round is the score.

B. For Time:
Old Main Stairs Run 6 times up and down

Score= Total time of part B subtract score from part A. 
  • Ex. Time for run= 10:00  TABATA=10  Score= 9:50

Snatch Video

http://www.youtube.com/watch?v=1VcHo0Yr1YA

Sunday, September 8, 2013

September 9, 2013

Strength Section:

A. 10-15 Minutes: Build to a heavy Double of Front Squat.

Conditioning Section:

B. "Jackie"
Complete the following for Time:
1000 Meter Row
50 Thrusters (45#)
30 Pull-Ups

Demo Video for Thruster:
http://www.youtube.com/watch?v=XfIc4DUeapo

Thursday, September 5, 2013

September 6, 2013

AMRAP Central

7 Minute AMRAP
Wall Balls 20/14
* Every time you break you must complete 3 Burpees before resuming Wall Balls

7 Minute AMRAP
KB Farmer Carry (Difficult Weight)

7 Minute AMRAP
Sit-Ups
* Every time you break you must complete 20 Double Unders or 30 Singles

Score= Total # of WB/Total # of KBC/ Total # of SU

Wednesday, September 4, 2013

September 5, 2013

Technique Section:

A. 15 Minutes: Handstand Technique
  • Push-Ups
  • Holds
  • Walking
* Goal is 1 Minute for a Handstand Hold

Conditioning Section:

B. TABATA (20 seconds work; 10 seconds rest)
  • KB Swings 53/35
  • Box Jumps
  • Burpees
  • Rowing (Calories)
*45 seconds rest between movements

Tuesday, September 3, 2013

September 4, 2013

Strength Section:

A. 10 minutes of Pull-Up Technique (Band)

  • 5X5 Strict Pull-Ups (weighted if possible)
  • Double Unders Technique between sets
Conditioning Section:

B. 4 Rounds for Time:

  • 10 Ring Rows
  • 20 Sit-Ups
  • 20 Walking Lunges (Weighted if possible)
  • 200 Meter Run


Monday, September 2, 2013

September 3, 2013 (Free Week)

5 Rounds Of:
3 Minute AMRAP
  • 3 Basketball Court Sprints
  • 6 Push-Ups
  • 9 Air Squats
*1 Minute of Rest between Rounds
-Score= Total number of Reps (Large Number)

Advanced: You may sub 3 Power Cleans @70-75% for the Sprints

Then,

3 Sets Not For Time of:
  • 50 Sit-Ups
  • 250 Meter Row
For those of you who have been doing CrossFit USU for a while take Free Week as away to get the cardio back up before for we dig into the semester and not take it lightly.