Week 2: January 8-14, 2018

MONDAY 1.8.18

CrossFit

Strength: Push Press: 5 sets @ 10-8-6-4-2

Metcon: complete 3 rounds for time:

  • 10 Power Snatches #75/115 (M55: #55/95)
  • 10 Box Jumps 20”/24“
  • 500m Row
F!T

Conditioning: complete 4 rounds starting every 5th minute:

  • 1-minute Plank
  • 16 Single-arm Dumbbell Squat Clean (alt. every 4th rep)
  • 200m Run with Dumbbell
  • 50 Double-unders or Jump Rope skill work

Core: 3 rounds

  • 45 sec Floor wipers (heavy barbell: take from rack or blocks)
  • 15 sec rest
  • 45 sec Floor windshield wipers
  • 15 sec rest
  • 30 sec (each sides) Standing weighted oblique crunch
  • 15 sec rest

Accessory: 3 rounds

  • 10 Nordic Curl (with a 3-5 sec negative)
  • 10 Banded, weighted glute bridge (with a max hold on the last rep)
  • 20 Partner hamstring curls

TUESDAY 1.9.19

CrossFit

Strength: Back Squat 5 sets of 5 reps @ 75-80% (high bar)

Metcon: Complete as many rounds as possible in 10-minutes

  • 20′ Handstand Walk (modify with 2 Wall-walks or 3×10′ Bear Crawls)
  • 10 Wall balls #14-9’/#20-10′
  • 10 Burpees
Strong 
  • Muscle Snatch 3 – 3 – 3
  • Hang Snatch from 1st Position 4×[email protected] 75%
  • 3 Position Snatch Pull 3×3 & 85-95%.
  • Single-arm Dumbbell (or KB) Overhead Walking Lunge 3×8 each side

Strong Accessory: 3 rounds of

  • 30sec Flutter Kicks
  • 30sec Tuck ups
  • 30sec Bicycle Kicks
  • 30sec Side Plank (each side)
  • 60sec Chinese Plank
  • Rest as needed

WEDNESDAY 1.10.18

CrossFit

Strength: Complete 5 rounds of:

  • 30sec Max Strict Pull-ups
  • 30sec Max Toes-to-bar
  • 1-minute Plank
  • 1-minute Rest

Metcon: Complete 3 rounds for time:

  • 15/20 Calorie Bike
  • 200m Farmer Carry 30/45# (M55:#25/#40)
  • 10 Dumbbell Hang Squat Clean
  • 30 sec rest
F!T 

Conditioning: Complete 4 rounds starting every 2nd minute – alternate A & B:

E2MOM A

  • 6 Strict Pull-ups
  • 8 Handstand Push-ups
  • 12 Wall Balls

E2MOM B

  • 15/20 Cal Row
  • 15 Toes-to-Bar
  • Cash Out: 200m Bumper Plate Overhead Carry

Core: 3 rounds

  • 30 sec R-side plank
  • 30 sec L-side plank
  • 1 min straight arm reverse plank (with feet on a bench)
  • 30 sec rest
  • 1 min Plank to Pike on Rower
  • 30 sec rest

Accessory: 3-4 rounds

  • 10 L-side Dumbbell Bulgarian Split Squats
  • 10 R-side Bulgarian Split Squats
  • 5 Jefferson curls
  • 3 min wall sit

THURSDAY 1.11.18

CrossFit

Metcon: complete as many rounds possible in 23 minutes:

  • 35 Double-unders
  • 7 Handstand Push-ups  (modify: pike push-ups or heavy dumbbell press)
  • 14 Alternating Pistols (modify: single leg step-up to a tall box)
  • 700m Row
  • 1 min rest
Strong
  • Squat Clean Thruster 2 – 2 – 2 – 2 (strong effort)
  • Power Clean 4×2 @ 75-80% C&J
  • Clean Pull + Floating Clean Pull 4x(1+1) @80-85% C&J
  • Front Squat 4×3 @ 79-84% FS
  • Pause Jerk + Jerk 4x(1+1) @ 73-78% C&J

FRIDAY 1.12.18

CrossFit

Strength: Power Clean 3 – 3 – 3 – 3 – 3 (strong effort)

Metcon: Complete as many rounds possible in 8-minutes:

  • 200m Run
  • 12 Kipping Pull-ups (Rx+: C2B)
  • 200m Run
  • 21 Kettlebell Swings #35/53 (Rx+: #53/70)
F!T 

Conditioning: Complete 3 rounds every 2nd minute on the minute – alternate A & B:

E2MOM A

  • 200m Run
  • 21 Kettlebell Swings

E2MOM B:

  • 200m Run
  • 12 Pull-ups
  • At minute 13: Run 800m (cash-out)

Core: 4 rounds

  • 45 sec Plate Sit-ups with a 5 sec negative
  • 15 sec rest
  • 45 sec Roll-outs with a 3 sec hold (on the out position)
  • 15 sec rest
  • 45 sec V-ups/tuck-ups with a 5 sec negative
  • 15 sec rest

Accessory: 5 rounds

  • 30 sec Plie squats (weighted if possible)
  • 30 sec Plie squat hold at bottom
  • 15 sec rest
  • 30 sec Military press DB
  • 30 sec Overhead hold
  • 15 sec rest

SATURDAY 1.13.18

CrossFit
Skill: C2 Rowing Stroke Rate
Begin with a 250m row at a moderate. Note time & “Avg 500m” pace.
Then complete 3 rounds of
  • 100/150m at 500m pace with S/R @ or below 20s/m.
  • 100/150m at 500m pace with S/R @ 25s/m
  • 100/150m at 500m pace with S/R @ 30s/m

$25 is all it takes to enter Row’d Royalty and each week you are entered to win 1 of 5 rowers just for submitting a score. https://register.rowdroyalty.com/

Metcon: RR 18.1 (RR 2016 Floater) for time:

  • 1000m Row
  • Rest 2 minutes
  • 750m Row
  • Rest 1 minute
  • 500m Row
  • Rest 30 seconds
  • 250m Row

Score: Total Time without the Rests. Make sure to submit scores at https://login.rowdroyalty.com/ by 5:00pm PST.

Take a PHOTO of the memory screen to Submit to Row’d Royalty.

YOU MUST SET YOUR MONITOR!
Menu > New Workout > Intervals > Intervals Variable
Interval 1: Distance 1000m (be sure to set rest!)
Interval 2: Distance 750m (change distance & rest)
Interval 3: Distance 500m (change distance & rest)
Interval 4: Distance 250m (change distance & set rest to “0”)

Strong
  • Snatch 4×1 @ 80%
  • Clean & Jerk 3x(2+1) @75%
  • Push Press + Bent over Rows 3x 10+10 @strong effort
  • Back Squat 4×3 @ 80-85%
  • Accessory: 3 Rounds
    • 10-12 GHR
    • 8 Bulgarian Split Squats (dumbbells at side)

SUNDAY 1.14.18

CrossFit

Strength: Back Squat (High Bar): Complete 4 sets of 4 reps at 80-85%

Metcon: complete 3 or 5 rounds for time of

  • 12 Wall balls 14-9”/20-10′
  • 8 Burpees
  • 4 Box Jumps Step Down 24”/30″