May 2015 Programming

Friday May 1, 2015

 CROSSFIT

1000m row

2 rounds:

30 KB swings, 2pd/1.5pd

30 Abmat sit ups

30 burpees to target (pull up bar)

800m run

 OLY CLASS

Hang Snatch triples at 75%

Hang Clean Triples one jerk at 75%

Saturday May 2, 2015

 CROSSFIT

Strength

Shoulder press

3×3

• Goal is sets across at 95% of your 1RM

Metcon

AMRAP in 10 minutes

5 muscle ups

30 double unders

OLY CLASS

Snatch to first Miss

Max Jerk from the rack

Sunday May 3, 2015

 CROSSFIT

Oly Max Effort

Find your heaviest weight in the following complex:
1 tall clean + 1 full clean

 Metcon

3 rounds:

400m run

20 front rack lunges (10/10), 95#/65#

15 toes-to-bars

10 handstand push ups
CROSSFIT LITE

 Monday May 4, 2015

 CROSSFIT

1000m row

21 kettlebell swings, 2pd/1.5pd*

21 Box jumps, 24”/20”

800m run

15 kettlebell swings, 2pd/1.5pd

15 box jumps, 24”/20”

500m row

9 kettlebell swings, 2pd/1.5pd

9 box jumps, 24”/20”

• *Kettlebell swings must be unbroken; 5 burpee penalty if a set is broken

CROSSFIT LITE

750m row

21 kettlebell swings, 35#/25#

21 box jumps, 24”/20”

800m run

15 kettlebell swings, 35#/25#

15 box jumps, 24”/20”

500m row

9 kettlebell swings, 35#/25#

9 box jumps, 24”/20”

STRENGTH CLASS

Pause Back Squat 3X5 – 60% 3-2-1

Front rack lunges 3X10 @ #135 / 95

WOD EMOM X 10

5 Box Jumps + 2 squat clean 155/95

Switching movements every minute

 Tuesday May 5, 2015

 CROSSFIT

21-15-9

Overhead squats, 95#/65#

Burpees

• Overhead squats should be 40 to 45 percent of your 1RM

-rest 3 minutes-

15-12-9

Front squats, 155#/105#

Bar-hopping burpees (lateral)

• Front squats should be 40 to 45 percent of your 1RM

-rest 3 minutes-

12-9-6

Back squats, 225#/155#

Chest-to-bar pull ups

• Use a rack if needed; if using a rack, 10 burpee penalty if barbell is re-racked before set is completed
• Back squats should be 55 to 65 percent of your 1RM

 

CROSSFIT LITE

10-8-6-4-2-4-6-8-10

Air squats

Push ups

Ring rows

150m row after each round

 OLY CLASS

5:15 am

Hang Snatch to max

Hang clean and jerk doubles at 85%

7:30 pm

Snatch from blocks doubles at 80%

Clean and Jerk from Blocks doubles at 80%

Wednesday May 6, 2015

 CROSSFIT

AMRAP in 20 minutes:

10 push presses, 115#/75#

15 Abmat sit ups

20 calorie row

 

CROSSFIT LITE

AMRAP in 20 minutes:

10 ball slams, 35#/25#

15 Abmat sit ups

200m run

 

 STRENGTH CLASS

4X5 Bench Press

3X10 Pendlay Row

WOD

3 RFT

6 Shoot thru’s

9 Push Jerks 135/75

12 TTB

 Thursday May 7, 2015

 CROSSFIT

4 rounds:

50 double unders

15 deadlifts, 135#/95#

15 push ups

 CROSSFIT LITE

4 rounds:

100 single unders

15 kettlebell swings, 55#/35#

15 ring rows

OLY CLASS

Power snatch triples at 75%

Front squat to push press to max

Friday May 8, 2015

 CROSSFIT

6 rounds:

200m run

10 ring rows

5 power cleans, 155#/105#

• Ring rows are done with feet on a box, bottom of the rings level with the top of the box so you drop below parallel

 

 OLY CLASS

Full snatch to 95 %

Clean and Jerk to 95%

Saturday May 9, 2015

 CROSSFIT

5 rounds:

15 Box jumps, 24”/20”

10 Wallballs, 20#/14#

5 hang power snatches, 125#/85#

• Snatches should be unbroken; use 55 to 65 percent of your 1RM

OLY CLASS

Full Snatch hang Power snatch at 70% doubles

Full Clean and hang Power clean doubles at 70%

Jerk from rack doubles at 70%

 Sunday May 10, 2015

 

CROSSFIT

“Michael”

3 rounds:
800m run

50 back extensions

50 sit ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

 

• Compare to August 30, 2014

 

CROSSFIT LITE

4 rounds:

500m row

30 sit ups

30 kettlebell deadlifts, 55#/35#

Monday May 11, 2015

 

CROSSFIT

AMRAP in 16 minutes:

4 muscle ups

8 toes-thru-rings

32 double unders

CROSSFIT LITE

AMRAP in 15 minutes:

5 pull ups

10 knees-to-elbows

150m row

STRENGTH CLASS

Pause Front Squats 3X5 – 60% 3-2-1

Overhead Lunges 3X10 – 105/65

WOD

10 mins to find Max Thruster, then Annie immediately following.

Tuesday May 12, 2015

 

CROSSFIT

Strength

1RM back squat

1RM deadlift

Metcon

AMRAP in 7 minutes

7 goblet squats, 55#/35#

14 goblet lunge steps (7/7), 55#/35#

 

CROSSFIT LITE

21-18-15-12-9-6-3

Box jumps, 24”/20”

Burpees

Abmat sit ups

OLY CLASS

5 am:

Snatch from blocks up to 90%

Clean and jerk from Blocks up to 90%

7:30 pm

Snatch triples at 75%

Clean and jerk triples at 75%

Wednesday May 13, 2015

 CROSSFIT

21-15-9

Row for calories

Box jumps, 24”/20”

Hang power cleans, 95#/65#

• Hang power cleans should be 40 to 45 percent of your 1RM

 

-rest 5 minutes-

 

12-9-6

Row for calories

Burpee box jumps

Clean and jerks, 135#/95#

• Clean and jerks should be 55 to 65 percent of your 1RM

CROSSFIT LITE

21-15-9

Ball slams, 35#/25#

Kettlebell swings, 55#/35#

-rest 2 minutes-

15-12-9

Ball slams, 35#/25#

Kettlebell swings, 55#/35#

-rest 2 minutes-

12-9-6

Ball slams, 35#/25#

Kettlebell swings, 55#/35#

 

STRENGTH CLASS

3×7 Push Press 70%

WOD – 16 min amrap

1 Rope Climb

3 Wall walks

8 Deadlifts 225/155

 Thursday May 14, 2015

 

CROSSFIT

800m run

50 push ups

50 Abmat sit ups

600m run

40 push ups

40 Abmat sit ups

400m run

30 push ups

30 Abmat sit ups

200m run

20 push ups

20 Abmat sit ups

 

CROSSFIT LITE

800m run

50 push ups

50 Abmat sit ups

600m run

40 push ups

40 Abmat sit ups

400m run

30 push ups

30 Abmat sit ups

200m run

20 push ups

20 Abmat sit ups

 

OLY CLASS

Snatch from hang to max

Behind the neck snatch drop (Snatch Balance) to max

Friday May 15, 2015

 

CROSSFIT

3 rounds:

5 power snatches, 155#/105#

50 double unders

• Use 80 to 85 percent of your 1RM snatch

 

OLY CLASS

Snatch / overhead squat / hang snatch

Clean / front squat / hang clean

 Saturday May 16, 2015

 CROSSFIT

Strength

1RM shoulder press

Meatcon

21-18-15-12-9-6-3

Bench presses, 155#/105#

Pull ups

OLY CLASS

Full Snatch to Max

Front Squat to Max

 Sunday May 17, 2015

 CROSSFIT

“Annie”

50-40-30-20-10

Double unders

Sit Ups

Then,

“Karen”

150 wallballs, 20#/14#

• Compare to October 26, 2014

 

CROSSFIT LITE

100-80-60-40-20

Single unders

Abmat sit ups

Then,

100 wallballs, 14#/10#

 

 Monday May 18, 2015

 

CROSSFIT

3 rounds:

400m run

16 toes-to-bars

6 push presses, 155#/105#

• Push presses should be 70 to 80 percent of your 1RM

 

CROSSFIT LITE

3 rounds:

400m run

15 box jumps

15 burpees

 

 STRENGTH CLASS

Pause Back Squat 4X4 – 60% 3-3-1

3X10 Side lunges #95/#55

WOD 3RFT

200 meter Run

5 Power Cleans #185/115

10 Burpees

OLY CLASS

Tuesday May 19, 2015

 CROSSFIT

Strength

Front squat

5×5

• Goal is sets across at 80% of your 1RM

 

Establish a 1RM sumo stance deadlift

 

Metcon

AMRAP in 7 minutes:

7 push ups

14 air squats

CROSSFIT LITE

AMRAP in 7 minutes:

7 wallballs, 20#/14#

7 push ups

-rest 3 minutes-

AMRAP in 7 minutes:

7 ring rows

7 Abmat sit ups

-rest 3 minutes-

AMRAP in 7 minutes:

7 kettlbell swings, 55#/35#

7 goblet squats, 55#/35#

OLY CLASS

5 am:

Snatch triples at 75%

Clean and jerk triples at 75%

 

7:30 pm:

Snatch from blocks up to 90%

Clean and jerk from Blocks up to 90%

 Wednesday May 20, 2015

 

CROSSFIT

1000m row

then,

10-9-8-7-6-5-4-3-2-1

Chest-to-bar pull ups

Ring dips

 

CROSSFIT LITE

1000m row

then,

10-9-8-7-6-5-4-3-2-1

Pull ups

Ring dips

 

STRENGTH CLASS

Bench Press 4X8

WOD 15 Min Amrap

10 Wall balls

10 Dumbell hang cleans 45/25

10 Pushups W/dumbells

 Thursday May 21, 2015

 

CROSSFIT

Tabata intervals of:

Box jumps, 24”/20”

Goblet lunges, 35#/25#

Goblet step ups, 35#/25#

Abmat sit ups

 

CROSSFIT LITE

Tabata intervals of:

Box jumps, 24”/20”

Goblet lunges, 35#/25#

Goblet step ups, 35#/25#

Abmat sit ups

 

 OLY CLASS

Hang power snatch triples at 75%

Clean and power jerk up to 80%

Front squat at Max Clean 3×3

 Friday May 22, 2015

 

CROSSFIT

AMRAP in 15 minutes:

50 double unders

400m run

30 ball slams, 35#/25#

200m run

10 deadlifts, 275#/185#

• Deadlifts should be 55 to 65 percent of your 1RM

 

OLY CLASS

Snatch triples at 75%

Clean and jerk triples at 75%

 Saturday May 23, 2015

 

CROSSFIT

Strength

Find your 1RM push press

 

Meatcon

AMRAP in 15 minutes:

5 deficit handstand push ups

10 barbell rows, 135#/95#

15 calorie row

OLY CLASS

Max Behind the neck Jerk.

Max Back squat

 Sunday May 24, 2015

 CROSSFIT

Oly Max Effort
Find your heaviest weight in the following complex

1 tall snatch + 1 full snatch

 

Metcon

16 minute ladder

1-2-3-4-5-etc.

Muscle ups

2-4-6-8-10

Box jump overs, 24”/20”

100m run after each round of box jump overs

CROSSFIT LITE

16 minute ladder:

1-2-3-4-5-etc.

Burpee box jumps, 24”/20”

2-4-6-8-10-etc.

Abmat sit ups

150m row after each round of sit ups

Monday May 25, 2015

 

CROSSFIT

Murph

 

CROSSFIT LITE

Murph

 

STRENGTH CLASS

5 Rep max deadlift, then 3X2 at that weight.

WOD 3 RFT

20 Cal Row

20 KB swings black/blue

10 KB front squats

 Tuesday May 26, 2015

 

CROSSFIT

Strength

Front squat

5×5

• Goal is sets across at 82 to 83 percent of your 1RM

 

Sumo stance deadlift

3×5

• Goal is sets across at 80 percent of your 1RM

 

Metcon

AMRAP in 10 minutes:

20 double unders

10 burpees

CROSSFIT LITE

AMRAP in 15 minutes:

40 single unders

10 burpees

3 wall climbs

 OLY CLASS

5 am:

Hang Snatch to Max

Clean and double jerks to 85%

7:30 pm:

Full Snatch to first failure

Full clean to first failure

Jerk from Rack to first failure

 Wednesday May 27, 2015

 CROSSFIT

AMRAP in 20 minutes:

200m farmer carry, 35#/25#

10 renegade rows, 35#/25#

400m run

• Renegade rows are 5/5 with a push up between each row

 

CROSSFIT LITE

AMRAP in 20 minutes:

200m farmer carry, 35#/25#

15 push ups

400m run

 

STRENGTH CLASS

Bench Press 5X5 @ 75%

WOD 3 RFT

20 Deficit Pushups 45Lbs/25lbs

15 Ground to Overhead 45/25

10 Boxovers 45/25 – 20in/16in

 Thursday May 28, 2015

 

CROSSFIT

3 rounds:

250m row

200m run

6 full snatches, 135#/95#

• Snatches should be 70 to 80 percent of your 1RM

 

CROSSFIT LITE

4 rounds:

250m row

200m run

15 kettlebell swings, 55#/35#

 

OLY CLASS

Max Hang snatch

Full clean and Jerk to 85%

 Friday May 29, 2015

 

CROSSFIT

3 rounds

5 minutes on/1 minute off

10 dumbbell hang power cleans, 35#/25#

10 dumbbell push presses, 35#/25#

10 Abmat sit ups

 

OLY CLASS

Snatch from Blocks to 90%

Clean from Blocks to 90%

Max Jerk from Rack

Saturday May 30, 2015

 

CROSSFIT

Strength

Push press

5×5

• Goal is sets across at 80 percent of 1RM

 

Metcon

12 minute ladder:

2-4-6-8-10-etc.

Kettlebell swings, 2pd/1.5pd

1-2-3-4-5-etc.

Handstand push ups

OLY CLASS

Full snatch to first failure

Clean and Jerk to 90%

Front Squat 3×3 at Max Clean

 Sunday May 31, 2015

Oly Max Effort

Find your heaviest weight in the following complex:

1 hang squat clean + 2 lunge steps

 

Metcon
21-15-9

Dumbbell hang squat cleans, 35#/25#

Box jumps, 24”/20”

200m run after each round

 CROSSFIT LITE

21-15-9

Wallballs, 20#/14#

Pullups

400m run after each round