Thursday, 010115

Happy New Year! 

A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing.
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

Wed, 123114

PBP Athletes getting together for 12 Days of Christmas at CF Southborough 

Am

A. :30 sprint on Ab x 5; rest 3 min between 

B. Front SqT Cluster 2.2.2 x 5 sets building to max - rest :15 between sets @31X1 for all reps 

Pm

A. @110% as a race  - try going head to head against partners and have some fun

7 wall balls 30/20 to 10'

6 fwd bounding jumps 30/24

* set these up in a row and clear for athlete 

5 muscle ups 

4 Burpee box jump overs (30/24)

3 DB Manmakers 50/40

2 legless rope climbs 15'

1 clean and jerk @255/153-163 *or approx 80-85%. This needs to be heavy but make able for the athlete. 

Rest 7-10 min between x 3 races 

* have a start mat and finish mat.   Stop watch style :-)

B. 400m reverse sled drag - bodyweight 

C. Accessory Work 

Not for time 

3x20 reverse hyper at 25% of back squat 

4 x 1 min plank holds ; ascending 

Plate - around the worlds 10-12 reps each direction 

5-7 min of scap work 

Tuesday, 123014

^no more of this!  Time to clean things up. Make sure you nutrition and recovery is dialed in. 

TUESDAY

A. Clean Pulls 3x3 @100% - position then speed as focus 

B. Push Jerk + Split Jerk x 2 - 5-7 sets at 70-80% or of Ur 1RM split 

C. Map Training 

AMRAP 12  - high % output yet sustainable rds. Think 90% all way through 

5 power cleans (185/123) *think tng reps here 

30' HS walk 

30 Double Unders 

30’ front rack walking lunges (same BB)

5 box Jumps (step down) 30/24

rest 6 min 

amrap 8 @80%

10 cal Bike 

10 Russian kb swings (70/53) * above eyes 

10 GHD sit-ups 

Monday, 122914

Amy @2014 American Open. 

93kg in the 53kg weight class 

am

A. EMOM x 12

odd: 15/12 Cal Row 

even: 15 burpees over the erg  

B. EMOM x 6 

5 TnG Power Snatch’s @65% 

pm

A. 3 TnG Thrusters (rack) climb to max in 15 or so minutes 

*tng implying no resting through the movement. Don’t sit in front rack position, re grip and rest etc. Keep motion as you would with reps at 95 in a wormout. Strength , yes, but efficiency also huge focus here 

B. 10-8-6-4-2

Thrusters 155/108

Bar Muscle Ups 

C. 5 rds 

:20 L-Sit hold 

12-15 banded Scap squeezes 

10 reverse hyper @35% of your 1RM BackSqT *sub good mornings 

10 double DB rows (seated)

12.22 - 12.28 : De-load week

Justin Mahan - CF Portsmouth 

"Don't ever, ever, believe anyone who tells you that you can just get by, by doing the easiest thing possible. Because there's always somebody behind you who really wants to do what you're doing. And they're going to work harder than you if you're not working hard"

monday

A. SqT Clean Thruster + Push Jerk ; build to heavy single in 15-18 min

B. 15-10-5 of Unbroken muscle ups

^ scale this per athlete as well. 12-9-6 , 10-6-2 etc. Athlete according. Test between onviously to hit the sets.  Other athletes can hit 15 AFAP, 20, 25 , 30 etc.  Athlete specific

Ie; work bigger sets of muscle ups and repeating sets taxed. Learn yourself!

C. 500m row x 6; rest 2:30 @80% efforts today 

D. 3x20 weighted sit-ups 

E. Reverse hyper 3x15 @50% of Ur 1RM backsquat 

tuesday:

A. Power Snatch x 2 + OHS x 2;  EMOM x 8 min @65%-70%

B. Deadlift 5 x 3  @75-80% ascending

C. amrap 10 @80%

10 Shoulder to Overhead (115/83)

10 Pullups

10 box jumps (24/20) step down 

D. 20 alt KB Turkish Get ups; light and stability focus 

E. 3 x (x) strict T2B 

F. Weighted Back Ext  3 x 15

wed: 

A. Back SqT - 3 x 3 across @ 80%; rest 2 min between 

B. 30 min on Rower 

:30 on hard 

:30 on easy 

C. Pendlay Row 5x5 ascending 

D. side Planks 4 x 1 min each side ; back and forth

E. weighted plank 4 x 1 min weighted 

***feel Free to Add our Performance based "12 days of Christmas"  to your daily programming and have some fun...

1 clean and jerk (225/148)

2 muscle ups 

3 box jump (40/30)

4 strict HSPU 

5 KB SqT cleans (53/35)*double

6 burpees 

7 Wall Balls (30/20) to target 

8 cal Assault Bike 

9 cal Row 

10 front rack walking lunge (alt - 155/108)

11 c2b pullups 

12 front squats (155/108)

thursday: X mas , rest 

friday:  

A. 21-15-9

t2b 

burpee touch

cal AB

B. 10 min on bike 

:30 on @80%

:30 on @50%

C. DB SA Row 8-10 reps x 4 sets 

D. 10 min of Scap Recovery Work 

saturday: 

Competition Training - join us at CrossFit Free at 10a for a huge day and fun for all. Invite your friends! 

sunday: Rest 

Saturday, 122014

1-2 sessions

A. Front SqT- heavy 10 rep, think 90% for your # here. . . no need to hit a max 10 rep today , we will build on this. Heavy 10 rep and move on. No more than 12-14 min to attempt this 

B.  @110%

20 t2b

15 Burpee touch 

10 cal Bike 

rest 4 min x 3

C.  10 min split Jerk Technique; no higher than 60% here - rack or floor is fine 

D. Teams of 2 - same Gender 

50 Hang Power Cleans (225/133-153)

75 box jumps (30/24)

100 Cal Row

200 double Unders 

400m sled  (HEAVY) *running fwd with slay sleds

E. Superset BB work 

A. Tricep Ext

B. Bicep Pull

C. Rear Delt Work 

E. Core Hold 

Friday, 121914

Tasia 

am:

A. Snatch: High Hang 3RM (hip); build in 15 min 

B. Snatch Balance + OHS x 2 @max snatch; every 2 min complete 1 rep in this complex X 5 sets  (this is the goal. If your snatch balance doesn't like up with these be smart)

C. 500m Rows @80% effort, less than normal splits prior weeks x 4-5; rest 3 min between 

pm: 

A. Snatch Wave 3.2.1 format; first triple starting at 70%...climb with goal of heavy singles in mind for the wave. Be smart and learn how to wave properly for YOU. 

B. Running Clock 

0-5 min complete 

21-15-9 “Diane"

Deadlifts 225/153

HSPU

rest 5 min 

@10-15 min 

21-15-9 “Fran"

Thrusters 

pullups 

@ 20 min mark 

2k Row AFAP 

C.  Scap / Shoulder ; Recovery / Pull variations 

Thursday, 121814

Welcome the Abgarians! 

A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing.
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

Wed, 121714

Shannon 

am

A. OHS 

:30 max reps (heavy per athlete, but tng style reps )

rest 1 min min 

1 min max reps (drop to % of above, again, TnG per athlete )

x 2; rest 6 min between 

B. Bench Press - 1 1/2 reps x 3 x 5 sets building ; rest 2 min between 

*so down to chest, half way up, down to chest again, all the way = 1 rep…perform 3 reps per set of these 

C. Back SqT - 3x10 @90% of 10RM from past. 

pm

A. amrap 30

1 legless rope climb 

30’ Double KB walking lunge (70/53- both front racked)

20 double unders 

30’ HS Walk 

3 Hang Power Cleans (heavy but UB)

30’ burpee broad jump

4 box jumps (40/32)

B. Waiters Carry 5 sets each arm, 40-50’ 

Tuesday, 121614

Mickey

A. Snatch Grip Deficit Deadlift - build to heavy 5 rep in 12-15 min 

B. High blocks (mid thigh) Snatch Pulls 5x5 @120% 

bring to power position explode up ; upper back/arms etc 

C. 

500m Row @95% of your max 500m Row (don't dog this- TRAIN!)

rest 2 min 

40 C2B Pullups

rest 1 min 

30 heavy wall balls 

rest :30 sec

20 burpee box jump overs (24/20)

10 muscle ups 

Monday, 121514

Podium sweep for our girls at Champlain few weekends ago 

am: 

A. 

1 min of Push Jerks (135/93)

1 min of SqT Cleans (135/93)

rest 2 min 

2 min of Push Jerks (185/113-123)

2 min of SqT Cleans 

rest 4 minutes

3 min of Push Jerks (205-225/)

3 min of SqT Cleans 

B. Seated Bent Over DB Dual Rows  8-12 reps x 4-5 sets (can use KB if need be)

C. pbar L-Sit; accumulate 2-3 min worth of time (athlete dependent) 

pm:

A. every :90 complete 

5 bar lateral burpees  + 20 Double unders + 1 Clean 

*2 Options: cleans starting at 275/163 or 225/133…jumping by 10# til can’t complete 

B. 10 min on bike :30 on hard :30 on easy 

Sat, 121314

A. Sumo Deadlift - 10RM TnG in 15 minutes 

B. DB / KB Push Jerk - Emom x 8 x 5-7 reps OTM : play with movement - don't hit max weight here 

C. 5 min AMRAP 

2 deadlifts 345/243

4 Pbar HSPU 

8 t2b

D. 20 min isolated bb movement ; athlete specific 

E. Aerobic recovery + scap work 

Friday 121214

Strive for perfection!

am

A. Snatch + Hang Snatch + OHS 

Every :90 x 10-12 sets climbing in weight- start at 70% ish. Feel it out and climb accordingly. Max isn't focus , speed is 

B. Power Clean + push Jerk eMOM x 2 reps x 8 min at 65% of clean and jerk max 

C. Front SqT - 3RM @30X0 

pm

A. 

100 double unders 

10 muscle ups 

10 thrusters 185/123

1k row 

10 thrusters 

10 muscle ups 

100 double Unders 

B. 4 rds - NFT

15 band scap squeezes

8-10 DB tricep oh extensions (heavy side)

16 alt DB hammer curls 

10 GHD #'d back ext

One Session: 

A. Weightlifting emoms

B. Workout 

C. Accessory if time 

Thursday, 121114

A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing.
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

Wed, 121014

1st - 3rd - podium sweep for the ladies!

am

A. Bench Press - EMOM x 6 @90% of 1RM

B. Ring Dip - #’d; build to 5RM + 2 x 5-7 strict at bodyweight

C. Band Scap Squeezes 4 x 15-20

D. 10 min of Shoulder retraction / positional ; work 

pm

A. 

amrap 8@80%

5 Power Snatch (115/83)

6 bar facing burpees 

7 Front SqTs

rest 4 min 

amrap 6@90% 

4 Thrusters (135)

6 C2B pullups 

8 box jumps (24/20)

rest 3 min 

amrap 4 @100%

6 kb SqT cleans (53/35)

20 double Unders 

 into , 

10-20 min row with @2:20/2:30 pace w/ Mask if you have 

B. Reverse Hyper 3 x 20 @25% of Back SqT

C. Recovery - athlete specific 

One Session:

A. Bench Press

B. WOD’s 

C. Recovery 

Tuesday, 120914

Dave Dubin

A1. Pause Clean pulls; 2 second off ground + 2 second just above knee; then pull @100% of Clean 

A2. Seated Box Jump into Burpee Broad jump on ground x 2 reps ; rest 1:30-2 min 

X 5 sets for above 

B. 20RM Push Press ; don’t worry about past numbers on this, focus on the now. We will be building on the muscular endurance piece quite a bit here on out. 

C. Weighted Pullups - every :90, perform 3-5 reps x 10

D. 10 rds 

Row 2 min hard

1 min easy on bike 

* :15 gap between stations for full starts 

Monday, 120814

 Clean Ladder at CFCV Comp

am:

A. Power Snatch + Hang Power Snatch + OHS + Hang SqT Snatch + TnG SqT Snatch + OHS; build to max here 

B. Back SqT - EMOM x 8  x 1 rep @90-93% of your 1RM BS

C. :45 HARD on bike ; 1:15 easy x 5

pm: CP Grinder (ish)

A. 1 barbell; athlete loads his/hers own weights 

20 OHS (135/93)

10 burpee Muscle Ups

20 Hang Power Cleans (185/123)

10 Burpee Muscle Ups 

20 Clean & Jerks (205/133)

B. DB SA Row - 7-10 reps x 4 sets each side; heavy 

C. Reverse Hyper 4 sets of 15-20 @45-50% of BS

*sub seated Good Mornings 4x8 ascending

Saturday, 120614

GET AFTER THOSE SQUATS TODAY!!!!!

A. Back SqT - 1RM with light band, then remove band, go for 1RM

B. Snatch Deficit Pulls 3x3 ; ascending 

C. Weighted C2B Pullups ; 10 x 3; ascending 

D. 5 rds @80%

500m Row 

1/4 mile on Bike

30’ HS Walk / Hold (based on shoulder conditions)

E.  Barbell Row 5x5; ascending 

F. Added core work 

ie: reverse hyper, back ext, plank holds, dead bugs etc 

Friday, 120514

am:

A. Clean & Jerk; triples 77-83% x 6 sets there

B. Clean Pull 4x2@103%

C. :15 sec sprint on bike x 8; rest 2:30

pm:

A. “Gwen"

15-12-9  - Unbroken Clean & Jerks; rest accordingly between - you pick the weight 

B. Waiters Carries 60’ sections x 4 each arm 

C. 25 GHD’s x 2; rest accordingly (w/#)

D. 10 min added Scap recovery work

One Session: 

A. Clean & jerk ; singles at 83-85%

B. “Gwen"

C. Clean pull

D. Assistance Work 

Wed, 120314

am: 

A. Front SqT 5x5 @70-75%

B. Row 560m x 5 ; rest 2:15 between @:1 faster than last weeks 530m Rows

C. Reverse Hyper 10 reps x 4 sets at 50-60% of Back SqT

pm: MAP Training

A. MAP Training

amrap 10

8 OHS (105/73)

12 T2R

30 Double Unders

rest 4

amrap 10 

10 kb goblet squats (53/35)

10 C2B

10 alt kb snatch’s 

rest 4

10 with mask on rower (@60-70%)

One Session:

A. Front SqTs

B. PM Session

C. Row 560m x 3; rest 2:15 between

D. Reverse Hyper 

Tuesday, 120214

Maddie out visiting the gym of Kevin Ogar

A. High Block ; Clean + Push Press + Split Jerk ; spend 12-15 min @80-85% of movements max ; speed focus

B. Push Press 10RM + 1x10@90%

C1. Triple Bounding - height measurement ; rest none 

C2. Slam Ball Throw _ up and over head (behind you) x 3 throws each set; SS with C1; rest 2 minutes 

D.

10 russian KB swings (heavy as possible)

15 tng box jumps (24/20)

20 cal AB

rest 5 minutes x 4

E. TGU - 20 reps; alt  ; ascending in weight as you climb in reps