Monthly Archives: May 2016

Day 72: Tuesday, May 31

PREPARATION:

  • run 2 laps
  • side shuffle main hallway there and back once
  • 5 Bear Complexes with empty bar

STRENGTH:

  • 1 set of 10 reps of Cleans @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 3 reps@ 80%  
  • 1 set of 3 reps @ 85%
  • 1 set of 3+ reps @ 90%

Met-Con WOD:

6 minute AMRAP of:

  • 3 Power Cleans 
  • 3 Front Squats
  • 3 Plate Overhead Sit ups

REST 5 minutes

Complete as many rounds as possible in 6 Minutes of:

  • 6 Alternating DBell Snatch
  • 6 OH Lunge (4 R/4L)
  • 6 Goblet Squats
  • 6 Hand-Release Push Ups
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Day 71: Monday, May 30

Yes, Melissa did CrossFit at CPHS for 4 years!

PREPARATION:

2 rounds of:

  • 10 Push Ups
  • 10 sit Ups
  • 10 Air squats

 

STRENGTH:

  • 1 set of 10 reps of Bench Press @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 3 reps@ 80%  
  • 1 set of 3 reps @ 85%
  • 1 set of 3+ reps @ 90%

 

Met-Con WOD:

Complete the following, for time,  in a group of 3 (split up reps however you wish, but only one person working at a time):

  • 60 Burpees
  • 60 Wall Ball
  • 60 Plate Overhead Walking Lunges
  • 60 KB Swings
  • 60 calorie Row
  • 60 Forearms to Palms
  • 60 V-Ups
  • 60 Ball Slams
  • 60 Air Squats
  • 60 Push Press @ 65/45

 

Day 70: Friday, may 27

PREPARATION:

  • 10 Good Mornings
  • 10 One Legged Deadlift with KBs
  • 10 Goblet Squats

 

STRENGTH:

Remember to use 90% of  your new or current MAX

  • 1 set of 10 reps of Deadlifts @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 75%  
  • 1 set of 5 reps @ 80%
  • 1 set of 5+ reps @ 85%

Met-Con WOD:

  • 18 Deadlift (95/65)
  • 15 Hang Power Clean (95/65)
  • 12 Power Jerk (95/65)

Rest 2 minutes

  • 15 Deadlift (95/65)
  • 12 Hang Power Clean (95/65)
  • 9 Power Jerk (95/65)

Rest 2 minutes

  • 12 Deadlift (96/65)
  • 9 Hang Power Clean (95/65)
  • 6 Power Jerk (95/65)

Complete “Tabata Sit Ups” 

  • 8 rounds of 20 seconds on, 10 seconds off

 

Day 69: Thursday, May 26

PREPARATION:

  • Burgener Warm Up

STRENGTH:

Remember to use 90% of  your new or current MAX

  • 1 set of 10 reps of Strict Shoulder Press @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 75%  
  • 1 set of 5 reps @ 80%
  • 1 set of 5+ reps @ 85%

then,

  • take 25 minutes to establish a Max Snatch

Met-Con WOD:

Complete the following for time:

  • 1 round of Cindy (5 Pull Ups, 10 Sit Ups, 15 Air Squats)
  • run to Lake Avenue and back
  • 2 rounds of Cindy
  • run to Lake Avenue and back
  • 3 rounds of Cindy 
  • run to Lake Avenue and back
  • 2 rounds of Cindy
  • run to lake Avenue and back
  • 1 round of Cindy

 

 

Day 8: Wednesday, May 25

PREPARATION:

  • Run Canoe Club Loop
  • Jump over 6 obstacles on the run
  • Perform 20 Jumping Lunges somewhere on the run

STRENGTH:

Remember to use 90% of  your new or current MAX

  • 1 set of 10 reps of Squats @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 75%  
  • 1 set of 5 reps @ 80%
  • 1 set of 5+ reps @ 85%

Met-Con WOD:

Every 40 seconds for 10 rounds of:

  • 1 Front Squat @ 65%

REST 4 minutes

Every 40 seconds for 10 rounds of:

  • 1 Hang Power Clean @ 65%

REST 4 minutes

Complete the following AFAP:

  • 10 KB SDHP
  • 15 Pull Ups
  • 20 KB Swings
  • 25 Wall Balls
  • 30 Double Unders
  • 25 KB Push Press (alternate)
  • 20 Push ups
  • 15 Box Jumps
  • 10 Goblet Squats

 

 

 

Day 67: Tuesday, May 24

PREPARATION:

3 rounds of:

  • 10 Push Ups
  • 8 Sit Ups
  • 6 Pistols

STRENGTH:

We are heading into our last round of Wendler’s 5/3/1 before we begin our Final testing

Remember to use 90% of  your new or current MAX

  • 1 set of 10 reps of Bench Press @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 75%  
  • 1 set of 5 reps @ 80%
  • 1 set of 5+ reps @ 85%

then:

  • 1 set of 10 reps of Cleans @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 75%  
  • 1 set of 5 reps @ 80%
  • 1 set of 5+ reps @ 85%

 

Met-Con WOD:

PART A>

As Fast as Possible complete the following:

  • 400m Run (Canoe Club loop)
  • 30 Strict Shoulder Press @ 65/35
  • 400m Run
  • 25 Push Press @ 75/45
  • 400m Run
  • 20 Push Jerk @ 85/55

REST 5 minutes

PART B>

As fast As Possible complete the following:

  • 20 Sit Ups
  • 2 Prowler Pushes
  • 20 Mountain Climbers
  • 2 Prowler Pushes
  • 10 Burpees
  • 2 Prowler Pushes
  • 10 Pistols
  • 2 Prowler Pushes

 

 

Day 66: Friday, May 20

PREPARATION:

  • 10 inchworms
  • 10 Good Mornings
  • 10 Jumping Squats

STRENGTH:

  • take 30 minutes to establish a 1 rep Deadlift Max

Met-Con WOD:

For time:

  • run around outside of school 2 times or row 600m
  • 21 Box Jumps
  • 15 Push Ups
  • 9 Deadlifts @ 135/95
  • run around school outside 1 time or row 400m
  • 9 Box Jumps
  • 21 Push Ups
  • 15 Deadlifts
  • run to gate and back or row 200m
  • 15 Box Jumps
  • 9 Push Ups
  • 21 Dealifts

Day 65: Thursday, May 19

 

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PREPARATION:

2 rounds of:

  • 10 Strict Press with Bar
  • 10 Push Press with bar

STRENGTH:

  • take 30 minutes to establish a  1 rep Strict Press Max
  • continue on to a Push Press Max

Met-Con WOD:

3 rounds of the following:

  • 15 KB Swings
  • Run to Lake Avenue and back with KB
  • 15 Goblet Squats

REST 2 minutes

3 rounds of the following

  • 15 Wall Balls
  • run to Lake Avenue and back with Med Ball
  • 15 Med Ball Cleans

 

 

 

Day 66: Wednesday, May 18

 

PREPARATION:

20-15-10 of:

  • Air Squats
  • Plate Sit Ups
  • Push Ups

STRENGTH:

  • take 30 minutes to establish a 1 rep Squat max

Met-Con WOD:

For time:

3 rounds of:

  • 100 Single Skips
  • 5 Squat Clean thrusters @ 95/65

change barbell weight and move directly into:

3 rounds of:

  • Burpee Pull Ups
  • 5 Squat Clean Thrusters @ 75/45

change barbell weight and move directly into:

3 rounds of:

  • 10 Pistols
  • 5 Squat Clean Thrusters @ 55/ 35

Day 65:Tuesday, May 17

Scott Lackey, graduate of our Strength and Conditioning program, will be heading to CFB Petawawa to be a Sport and Fitness Instructor for the military!!

PREPARATION:

  • 10 Med Ball Sit Ups with a partner
  • 10 Hang Power Cleans with a PVC or light bar
  • 10 OHS with a PVC or  light bar 

STRENGTH:

  • Take 30 minutes to establish a current 1 rep Clean max 

Met-Con WOD:

“SIX BY SIX”

  • work with a partner or two to maximize bar usage; but don’t waste time chatting…

Perform 6 rounds of the following:

  • 6 Hand Release Push Ups
  • 6 Thrusters @ 75/45
  • 6 Sit Ups
  • 6 Power Cleans @ 75/45
  • 6 Pull Ups
  • 6 Overhead Squats @ 75/45

FINISHER:

  • Tabata planks
  • 8 rounds of 20 seconds rock-solid plank; 10 seconds relax

then:

  • 3 sets of stairs