Strength:

Deadlift

If you are on Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

If you are on Week 3

Set #1 is 5 reps @ 75% of your "working" one rep max

Set #2 is 3 reps @ 85%

Set #3 is 1 reps (or more) @ 95%

If you are on Week 4, you are "Deloading"

Set #1 is 5 reps @ 40% of your "working" one rep max

Set #2 is 5 reps @ 50%

Set #3 is 5 reps @ 60%

Conditioning:

10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.

Compare to Tuesday, January 26, 2010

Lucky #7

7rounds for time:
7--Power Snatch 95#/65#
7--Pullups

1:1 Ratio

Strength:
Press

If you are on Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

If you are on Week 3

Set #1 is 5 reps @ 75% of your "working" one rep max

Set #2 is 3 reps @ 85%

Set #3 is 1 reps (or more) @ 95%

If you are on Week 4, you are "Deloading"

Set #1 is 5 reps @ 40% of your "working" one rep max

Set #2 is 5 reps @ 50%

Set #3 is 5 reps @ 60%

Conditioning:

5rounds for max reps each round

30secs Push Press 95#/65#

30secs Rest

30secs Kettlebell Swings 1.5pood/1.0pood

30secs Rest

30secs Box Jump 24''/20''

30secs Rest

Bodyweight Runs

Complete the following 4 intervals, each interval is 4min in length and you have 4min of rest after each interval is completed

400Mrun/max pullups

400Mrun/max pushups

400Mrun/max situps

400Mrun/max squats

Example first inteval run is 1:30, you have 2:30 to complete max pullups then you rest for 4min and on to the next interval.

Do you ever feel like this?

Strength:
Backsquat
If you are on Week 1
Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

If you are on Week 3

Set #1 is 5 reps @ 75% of your "working" one rep max

Set #2 is 3 reps @ 85%

Set #3 is 1 reps (or more) @ 95%

If you are on Week 4, you are "Deloading"

Set #1 is 5 reps @ 40% of your "working" one rep max

Set #2 is 5 reps @ 50%

Set #3 is 5 reps @ 60%

Conditioning:

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

If you have ever felt like this, that is wonderful!! A good way to know you have laid it all on the table. Intensity was high for Angela today! Awesome job!!

Power Walking

Strength:

Press

If you are on Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

If you are on Week 3

Set #1 is 5 reps @ 75% of your "working" one rep max

Set #2 is 3 reps @ 85%

Set #3 is 1 reps (or more) @ 95%

Conditioning:

200M run

100M Farmers Carry with 30# Dumbells

20 Pushups

rest 120secs

repeat for 4 cycles

Quickness

Conditioining:
3rounds for time:
50 Double Unders
5 Front Squats 185#

Burpees are fun! Especially to a 12'' Target

Strength:

Deadlift

If you are on Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

If you are on Week 3

Set #1 is 5 reps @ 75% of your "working" one rep max

Set #2 is 3 reps @ 85%

Set #3 is 1 reps (or more) @ 95%

Conditioning:

5rounds for time:

7 Muscle ups

21 Burpees

Each burpee termimates with a jump one foot above max standing reach

5 rounds for time:
10 HSPU with each hand on a 45# plate, abmat inbetween plates, kipping is allowed
20 Wall balls (20#,10ft target/14#,8ft target)

Its all in the Hammies

Strength:

Back Squat

If you are on Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

If you are on Week 3

Set #1 is 5 reps @ 75% of your "working" one rep max

Set #2 is 3 reps @ 85%

Set #3 is 1 reps (or more) @ 95%

Conditioning:

3 rounds for time:

Walking Lunge 100ft

50 Squats

25 Back Extensions

All out Effort

Strength:
Deadlift

If you are on Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

Conditioning:

12x100M sprints

Rest 45secs between sprints

These should be all out sprints each one, leave everything you have on the pavement.

Repetition

With a continuously running clock complete 1 pullup in the first minute, 2 pullups in the second minute, 3 pullups in the third minute, etc. until you cannot complete the desired number of pullups within the minute.

I didn't want to sit

Strength:
Press
If you are on Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

Conditioning:

For time:

400M Walking Lunge

This should hit you in your glutes which will feel great to sit on in the next couple of days.

Overhead Intervals

Strength:
Back Squat
If you are on Week 1
Set #1 is 5 reps @ 65% of your "working" one rep max
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%

If you are on Week 2
Set #1 is 3 reps @ 70% of your "working" one rep max
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%

Conditioning:
With a 4min continuously running clock complete
400M run
with remaining time complete as many Overhead Squats as possible.
Rest 3min, complete for 4 cycles

Alot of work in a short amount of time

Strength:

Deadlift

Set #1 is 5reps @ 65% of you "working" one rep max

Set #2 is 5reps @ 75%

Set #3 is 5reps (or more) @ 85%

Conditioning:

For time:

100 Kettlebell Swings (1.5M/1.0W)

Top of every minute complete 4 burpees

This is one of those mental digs. Nobody likes burpees especially when you have to interupt another exercise to perform them, if you do not want to do burpees get the swings done as fast as you can. This will be a quick test of your ability to mentally push through an exercise for as long and as fast as you can. You chould be breathing pretty good after this one.

Chicken Anyone

This workout is courtesy of CrossFit Fury for their Rubber Chicken Competition

CrossFit Fury is a top notch affiliate here in GoodYear. I highly recommended dropping in for a free Saturday workout, or give Peter a call to come in during the week.

3 rds for time:
50 double unders-50m shuttle runs-50 lateral jumps over 45# plate
*shuttle runs are 10m x 5 per round

Breathe Later

This workout is supposed to be a sprint per say. The elite can do this in under 2:30.

Conditioning:
21-15-9
95# Thrusters
Pullups

CONGRATULATIONS!! to Melissa who finally was able to get her first Double Unders.

Strength:
Press
Set #1 is 5reps @ 65% of your "working" one rep max
Set #2 is 5reps @ 75%
Set #3 is %reps (or more) @ 85%


Conditioning:
3rounds for time:
50 squats
7 Muscle Ups
10 Hang Power Cleans @ 135#

5/3/1 Strength Protocal

For the next couple of months we are going to concentrate on 4 basic strength movements; Back Squat, Deadlift, Press and Bench Press. These 4 exercises are the foundation of strength and will carryover to other areas of fitness as well.

Strength:
Back Squat
Set #1 is 5reps @ 65% of you "working" one rep max
Set #2 is 5reps @ 75%
Set #3 is 5reps (or more) @ 85%

Conditioning:
Run 5K

Anerobic

Complete the following for time:

100M run
10 Deadlifts (185M/95W)
100M run
10 Push Press (115M/65W)
100M run
10 Burpees
100M run
rest 3min

complete for a total of 4cycles

Plates are your friends

3rounds for time of
400m bumper plate carry(M:45#/W:25#)
**25 Squats with bumper plate
**25 Push-ups with bumper plate
**25 Walking Lunge Steps with bumper plate
**25 Sit-ups with bumper plate

**Use the same plate you carried to complete the exercises