The Script: Black Wolf CrossFit Programming

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WEEK OF 052118-052718

The Script: Sunday 052218

The Conditioning: For Time

10 Hang Cleans (SQUATTT) (135#/95#)

50-40-30-20-10

Double Unders 

Russian Twists

 

The Script: Monday 052118 2 Coaches at 4:30 and the start of 6:30

The Warm Up: 3x

Redwing Run/Taco Loop/Taco Loop

5/3 Strict Pull Ups

Burpee Broad Jump Down

15 Air Squats

Bear Crawl Back 

The Conditioning: 

50 Wall Balls (20#/14#)

30 Toes to Bar

40 Wall Balls 

25 Box Jumps (24”/20”)

30 Wall Balls 

20 Pull Ups 

20 Wall Balls 

15 Burpee Box Jumps (24”/20”)

10 Wall Balls

The Script: Tuesday 052218 2 Coaches all evening

The Warm Up: 3x

Row Sprint Relay (up to teams of 5)

-Player 1 Rows and then goes straight into a Taco Loop Run

-Probably 10/7 Cals

-Minimum is Team of 3

-With teams of 2, 1 player completes whole circuit before player 2 goes. Shorten distances if athletes tend to be slower. 

Hips and Hammies Mobility. Stretch on a 3 out of 10. Do not attack the muscles here. Maybe we roll the feet. 

The Stamina: 500m Row + Redwing Run (20:00)

The Conditioning: 

9 Overhead Heavy Swings

45 Double Unders

12 Eye Level Swings

Taco Loop Run

(Rest 1:00, Maybe??)

The Script: Wednesday 052318 3 Coaches 

The Strength: Jerk City (30:00: 10:00 Detailed Explain and Demo/20:00 Application)

2 Push + 1 Split

The Conditioning: 11:00 AMRAP

10 Shoulder to Overhead (135#/95#)

15 Deadlifts 

20 Russian Twists (45#/25#)

Rest 1:00

-You break, you die

The Script: Thursday 052418 

Leila’s Muscle Up Camp

Con: 20:00 AMRAP

1-5 Muscle Ups Depending on Ability

6 Kb Thrusters (R) (DB if Kb is too uncomfortable)

6 Kb Thrusters (L)

Every 4:00, Redwing Run (:90 Run with 2:30 minutes to work on the round)

The Script: Friday 052518

The Warm Up: Hip Loop Warm Up with Glute Bridges 

The Strength: Back Squat 2×10 at 55-60% (20:00)

-10 @ 45#- 2×7 @35%- 1×7 @45%-Go Time with 3-4:00 Rest between efforts

The Conditioning: 10:00 AMRAP

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

Plate Burpees

Plate Ground to Overhead 

OH Carry Around Rig

The Script: Saturday 052618

The Conditioning: TBD

WEEK OF 0501418-052018

The Script: Monday 051418

The Warm Up:

The Stamina: Every 3:00 x 6

400m Run

The Conditioning: 5 RFT (12:00 AMRAP)

10 HSPU

50 Double Unders 

-The goal is to achieve a 1 to 1 work to rest ratio with the repeat 400s for as long as possible. a 2 to 1 work to rest ratio is acceptable. Beyond that (longer the 2:00 on the run) requires a scale to a shorter distance). 

-First set of HSPU should be unbroken. If not, scale to a number that allows for unbroken opening round. 10/7 may prove accurate. If HSPU capacity is less than 6 in a fresh set then the assignment is 5 or less HSPU with the remainder of the 10 being push ups with shoulder tap. 

-1 minute to complete jump rope in first rounds. 3 sets to get to 50 then switch to singles to complete the set. 

The Script: Tuesday 051518

The Warm Up:

Redwing Run

And Then, 3x

15 Eye Level Swings (53#/35#)

10 Goblet Squats

5 Strict Toes to Bar 

The Strength: Power Clean 1 RM

The Conditioning: 8:00 EMOM

ME V-Ups

EMOM: 3 T&G Power Cleans at 70-75% of 1 RM

-Power cleans should be limited to those caught with feet in a reasonable squat stance. Starfish will require another attempt to get it right. No increases after poor footwork. Do it again correctly and then increase. 

-All 8 sets of 3 power cleans should be tap and go. Athletes should take a breath if necessary and also remember they are able to rest in the front rack in order to not put the bar down. 

-V-Ups should be high quality and not hastily executed. A low number of v-ups is acceptable in each round. Do not perceive this to be the same as a sit up where the reps would be much higher. 

The Script: Wednesday 051618

The Warm Up:

Redwing Run

2x

5 Kipping Swings 

5 Burpees 

15 Air Squats 

Redwing Run

2x

5/3 Strict Pull Ups 

5 Awesome Push Ups

10 Jumping Squats 

The Conditioning: “Cindy”

20:00 AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats 

-MURPH PREP: If you are planning on wearing a vest during Murph, you must complete all of your rounds of pull ups UNBROKEN! 

The Script: Thursday 051718

The Warm Up: 

400m Run

And Then, 

Coaches Choice of: Plank Holds/Hand Stand Holds

The Conditioning: 3 Rounds

9:00 To Complete 

800m Run

ME Handstand Walk (Wall Climb into Bear Crawl w/ Lunge Back for Recovery)

The Script: Friday 051818

The Warm Up: TBD

The Conditioning:

10-8-6-4-2 

Ground to Overhead (155#/105#)

25 Sit Ups 

The Script: Saturday 051918

The Conditioning: 18:00 AMRAP

Heavy Ass Deadlifts (275#) 6 2 4

Burpee Box Jumps (30”/24”) 4 6 2

Strict Pull Ups 2 4 6

And Then, After Completing the Matrix Redwing Run

WEEK OF 050718-051318

We had an incredible turnout at our May 1st Saturday event with Airrosti! Thanks for coming by!

The Script: Monday 050718

The Conditioning: For Time

500m Row

30 Shoulder to Overhead (135#/95#)

400m Run

30 Hang Power Cleans 

30 Burpees

30 Back Squats 

-The weight should move. If you are uncertain, how do you feel about 10 in a row? Jazzed up, you may very well go 20 in a row. Opening sets of less than 10 suggest the weight is too heavy. This bar should move well, but it should require intent. 95/65 allows for the weight to fly while the wheels come off. 135/95 requires the athlete to be locked and loaded every single rep. 

-Cardio elements are paced to allow for an athlete to operate within :30 of completing the task. 5 big breaths and get to the first set. 

The Script: Tuesday 050818

The Conditioning: Tabata Stuff

8 Straight Rounds per Movement of :20 Work with :10 Rest.

Score is lowest number of reps completed in any round per movement.

2:00 Rest between movements in order to allow the coach to collect all scores.

PVC Overhead Squats

Hand Release Push Ups

Pull Ups

Ab Mat Sit Ups

-Rest 2:00-

1 Mile Run

-8 Straight Rounds per Movement of :20 Work with :10 Rest.

-Score is lowest number of reps completed in any round per movement.

-2:00 Rest between movements in order to allow the coach to collect all scores.

-1 Mile Run is for “Murph” Prep. The goal is a solid mile time. Not a PR. 

The Script: Wednesday 050918

WORKOUT OF THE WEEK SO COME READY TO PLAY

The Conditioning: 5 Rounds Unbroken 

5 Power Snatch (115#/75#)

25 Double Unders 

Taco Loop Sprint

—Rest 1:30—

-Can you go Unbroken? 

-Weight for the Power Snatch is dictated by what you are able to cycle through in the warm up with relative ease. Power and Grace combined. NO FORKING PRESS OUTS. None. At all. Dive under and punch or set the bar down. 

-25 Double unders are unbroken for Rx. Tripped on 24. Hit it again. Life’s not fair. Scale is simply 25 singles. This is a “do” day and nota day for trial and error. Hit it with what you can do with intensity. That will create the best stimulus. 

-The run is categorized as a sprint. The programmed rest required a high level of effort on each element of the workout. Do not reach the run and approach it as a formality. Jogging the run into a :90 break creates a 3 minute break in reality. The level of weight you’d have to be using on the bar (still unbroken) and the speed at which you would have to hit it in order to offset your loafing is not attainable by any athlete that needs to hear this. Your version of a sprint is the only acceptable option (and remember, your sprint is not the same as someone elses. But your 100% effort is the same as their 100% effort. Whether you are pushing for sub :45 on the run or 1:10 would be a PR, you do you to the best of your ability). 

The Script: Thursday 051018

The Conditioning: 16:00 AMRAP

20 Box Jumps (24”/20”)

16 Alternating Pistols

12 HSPU

8/6 Strict Pull Ups

-Steady pace for 16:00. 

-Step down from all box jumps. No rebounding. Build a rhythm with the trailing foot touching the ground serving as the trigger to shoot you back up. Practice not resting on the ground buy instead taking your brief pauses on top of the box. 

-This is a Pistol Practice day. The reps are set for 8 per leg each round. Take your time. Keep the feet flat and practice finding balance as you descend. No rushing. Tight bottom position and a confident drive up. Sloppy is not acceptable. 

-HSPU should be executed the same way you would take on “Diane.” Do not add strict or deficit. Work your way through here methodically. No special sauce needed. 

-Everybody wants kipping pull ups. Demonstrate your strict here and earn your way. No need for unbroken so do not be discouraged. Coaches will assign partial reps of each set with an accompanying scale (2 strict + 6 ring rows or jumping for example). 

The Script: Friday 051118

The Strength: Front Squat-Heavy 5

-25:00 to Work Up to the Heaviest 5 Possible

The Conditioning: 6:00 AMRAP

9 Heavy Swings (70#/53#)

12 Jumping Lunges

-Time permitting, this is an opportunity to find a true 5 rep max in the Front Squat

-The conditioning should be weighted so that 9 overhead swings are always achievable. 

-The goal is 1+ round per minute. 

WEEK OF 043018-050618

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The Script: Monday 043018

The Strength: Back Squat 

-3×5 @ 80%

-Coaches will assign loads to new athletes based on a warm up of 10EB-7(135#/85#)-5(185#/115#)-5(225#/145#)

The Conditioning: 10:00 AMRAP

20 Wall Balls (20#/14#)

10 Toes to Bar (5 T2B + 5 V-Ups for those who are not able to smoothly connect 5 in a row during the specific warm up. Toes to bar do not need to be unbroken however they do need be done within 1 minute each round. So athletes with the reset swing and athletes who can string less than 5 while fresh are encouraged to continue to develop the skill while maintaining the desired level of intensity by moving to a floor based movement that allows for 5 quick but challenging reps)

*The goal is unbroken wall balls. In 10:00 the goal is 5 rounds. A very fast athlete may achieve a 6th round of wall balls however that would likely require mostly unbroken toes to bar accompanied by very limited pausing before the next set of wall balls. So the realistic goal is 4-5 rounds with unbroken wall balls. 

The Script: Tuesday 050118

The Conditioning: 20:00 AMRAP

6 Power Cleans (185#/125#)

5 Bar Burpees

4 Shoulder to Overhead 

Every 5:00, Run 400m (including 0:00)

The Bar should move well. Not light enough to by cycled. But well enough that the athlete is able to rest in the front rack and effectively attack the next rep. In later rounds singles may become acceptable. However, if singles are the plan from the start the weight is too heavy. 

With a 2:00 400m Run (fast mid workout tends to be 1:45 with normal being 2:15), that leaves enough time for 1 round to be completed at a moderate pace. The motivated will push for more each time, but the goal in our mind should be to complete a round each time we are in. 

The Script: Wednesday 050218

The Pre-Hab: Shoulder Health with Hannah 

The Conditioning: For Time (16:00 co)

21-18-15-12

Deadlifts (135#/95#)

42 Double Unders

100’ Bear Crawl 

This bar moves fast and smooth with perfect deadlifts. The challenge should be mental, not physical. The motivated are leaning into the pace but the normal are simply focused on consistency and unbroken. 

This is not a tip all over your rope day. This is a DO day. Nobody is on their rope longer than 1:00. Ideally closer to :40. What are you able to maintain at a high level of intensity for :40? 60 Singles will serve us well here. 

The bear crawl is low and slow. Yes, attack when possible. But once the leg and shoulder fatigue sets in, the objective is to move more than we rest. 

The Script: Thursday 050318

The Conditioning: 4 RFT

20 Alternating DB Snatch (50#/35#)

2 Muscle Ups (4 C2B or 4/3 Strict)

10 Over the Box Burpees 

2 Muscle Ups

20 steady alternating DB snatch ought to be possible from the start. No press outs. 

The focus of this workout is connecting our gymnastics movements. Are you able to connect your muscle ups? Are you able to connect your chest to bar? If you have never connected 3 C2B then you will focus on this instead of moving to muscle ups. If you struggle to connect 3 kipping pull ups then you will focus on this instead of chest to bar. Focus on the foundation before you move chase the sexy. If you are focused on the appropriate skill, it is ok to not string them together. We should not continue to hang in a desperate attempt for our next rep. Quality singles trump hastily executed doubles. Just do not jump to a skill when you would not be able to complete the workout with unbroken reps at the skill before. 

The Script: Friday 050418

The Strength: Cluster 2 RM

The Conditioning: For Time

10-8-6-4-2

Front Squats (155#/105#)

HSPU

Speed is king. The squats are disgusting but unbroken. No question. We should be grateful for each reduction in reps due to the weight causing great discomfort but we should not need to sacrifice posture or position to get it done. 

Handstand push ups offer an opportunity for the bodyweight ninjas (Brandon Ramey, this is for you) to focus on their strict handstand push ups. For the rest of us, no more than 2 attempts should be necessary to achieve these sets. If the total is not met in 2 attempts then finish the set out with push up plus shoulder tap. 

WEEK OF 041618-042218

The Script: Monday 042318

The Warm Up: 4x

Taco Loop Run

8 Fantastic Push Ups

12 Plate Ground to Overhead 

16 Russian Twists 

The Conditioning: For Time

Redwing Run

9 Deadlifts (245#/165#)

9 Handstand Push Ups

400m Run

15 Deadlifts 

15 HSPU

800m Run

21 Deadlifts

21 HSPU

The Script: Tuesday 042418

The Warm Up: 

Redwing Run

3x

5/3 Strict Pull Ups 

10 Box Jumps (20”)

20 Double Unders 

The Conditioning: 

For 20:00, :90 to Complete the Task, :30 to Recover, Alternating

1: 7 Burpee Box Jumps (24”/20”) + 30 Double Unders

2: 12 Pull Ups+ 30 Double Unders

*Rx+= Unbroken Double Unders. If you trip, redo before the time cap

The Script: Wednesday 042518

The Warm Up: 3x

Taco Loop run

Burpee Broad Jump

10 PVC Pass Throughs

10 PVC Overhead Squats 

3x 

5 EB Behind the Neck Push Press

5 EB OHS 

The Strength: Overhead Squat 3 Rep Max 

The Conditioning: 

Redwing Run

And Then, 5 Rounds

12 Russian Swings (70#/53#)

8 V-Ups 

And Then,

Redwing Run

The Script: Thursday 042618

The Warm Up: 

Redwing Run

3x

10 Bodyweight Get Ups 

10 Air Squats 

10 Push Ups 

The Conditioning: 21:00 AMRAP 

2 Rounds,

18 Air Squats 

12 Sand Bag Get Ups

6/4 Chest Slapping Push Ups 

And Then, 

Sand Bag Taco Loop Carry 

The Script: Friday 042718

The Warm Up: 

3 Rounds 

Redwing Run 

15 Kb Swings

10 Goblet Squats 

5/3 Strict Pull Ups 

The Conditioning: 

For Time

3 Rounds 

5 Curtis Ps (95#/65#)

5 Pull Ups 

And Then, Rest 2:00

And Then, 

3 Rounds

3 Curtis Ps (135#/95#)

3 Chest to Bar Pull Ups 

And then, Rest 2:00 

3 Rounds

1 Curtis P (155#/105#)

1 Muscle Up 

WEEK OF 041618-042218

The Script: Monday 041618

The Warm Up: 

Redwing Run

3 Rounds

30 Double Under

10 G2Oh

10 Air Squats 

3/2 Strict Chest to Bar Pull Ups 

Barbell Warm Up

The Strength: Hi-Hang + Hang Clean (SQUAAAAATTTTT)

The Conditioning: Every 3:00 for 12:00

400m Run

ME Chest to Bar Pull Ups

-Scale: Pull Ups

-2nd Scale: Burpee Jumping Pull Ups

The Extra Work (outside of class): 

3xME Single Arm Curl + Press (35-50#)

And Then,

3xME Barbell Curls (Super Light, probably Empty Bar)

The Script: Tuesday 041718

The Warm Up: 

Redwing Run

3 Rounds

20 Lunges

10 Pull Ups

10 Push Ups

The Strength: 3 RM Front Squats

The Conditioning: 4 RFT (15:00)

8 Deadlifts (245#/175#)

24 Jumping Lunges

Heavy Farmers Carry/Suitcase Carry

The Extra Work: 3-5 Jumbo Sets

7-12 Bent Over Barbell Rows

5-7 Evil Wheels

20 Russian Twists 

The Script: Wednesday 041818

The Warm Up: 

Taco Loop Run

5/3 Strict Pull Ups

10 Box Jumps 

:20 Hollow Body Hold

The Conditioning: 15:00 to Complete

500m Row Buy-In

AMRAP

6 Tall Burpee Box Jumps

9 Heavy Overhead Kb Swings 

12 T2B

The Stamina: 800m Run

The Extra Work: 

Superset

3xME Strict Pull Ups (Must reach 20/15 Reps)

3xME Diamond Push Ups

And Then, 

3x Banded Tricep Extensions

The Script: Thursday 041918

The Warm Up: 

Redwing Run

3 Rounds

12 Slam Balls

12 Alternating Slam Balls Push Ups

24 Step Ups

Bear Crawl

The Conditioning: 12:00 To Complete Each

5 Single Arm DB Thruster (50#/35#)

30’ Waiters Carry 

5 Single Arm DB Thruster 

30’ Waiters Carry

Taco Loop Run

-3:00 BREAK-

3 RFT

10 Sand Bag to Shoulder (70#/50#)

Sand Bag Carry Around the Building

15 Lateral Step Ups (R)

15 Lateral Step Ups (L)

The Script: Friday 042018

The Warm Up: 3x

Taco Loop Run

Partner Med Ball Toss (10 Squats Each)

Partner Med Ball Sit Up (10 Sit Ups Each)

3:00 EMOM

5 Hang Clean + 5 Shoulder to Overhead (95#/65#)

2:00 EMOM

5 Hang Clean + 3 Shoulder to Overhead (135#/95#)

2:00 EMOM

5 Hang Clean + 2 Shoulder to Overhead (155#/105#)

The Conditioning: 3 RFT (Speed is King)

6 Hang Power Cleans (185#/115#)

18 Sit Ups

3 Shoulder to Overhead 

Taco Loop Run

The Extra Work: 4x DLBS

-10 Front Raises

-10 Upright Rows

-10 Strict Press

*Extremely light weight should be used 45# is very heavy for this type of work so remind them of the 15# bars as well as the power bars. 

The Script: Saturday 042118

The Conditioning: 3 RFT

Redwing Run

60 Double Unders 

Taco Loop Run

30 Kb Swings (53#/35#)

Out and Back Run

15 Target Burpees 

WEEK OF 040918-041518

The Script: Monday 040918

The Warm Up: 

3x

15 Wall Balls

8 V-Ups

3x

5/3 Strict Pull Ups

10 Burpees 

The Conditioning: “Fran”

21-15-9

Thrusters (95#/65#)

Pull Ups

The Script: Tuesday 041018

The Warm Up: 4x

250/200m Row

10 Chest to Ground Push Ups

10 Box Jumps (20”)

Taco Loop Run

-Wait in line to row again to begin next round

The Conditioning: 6 RFT

3 Power Cleans (Heavy As Possible)

6 Burpee Box Jumps (24”/20”)

9 Handstand Push Ups

Every 2 Rounds, 400m Run

The Script: Wednesday 041118

The Warm Up: 

Redwing Run

20 Burpees

In Step Stretch

Step Toe Touch

The Strength: Back Squat 1 Rep Max

(10EB)-(7)-(5)-([email protected]%)-([email protected]%)-([email protected]%)

The Conditioning: 5 RFT (8:00 co)

12 Plate Ground to Overhead 

50 Double Unders

The Script: Thursday 041218

The Warm Up: 4x 

Taco Loop run

1 Wall Climb 

Bear Crawl Across

5 Burpees 

The Conditioning: 15:00 EMOM

M1: Handstand Walk (SUB: :30 Nose & Toes Hold, :30 Regular Kick Up Hold, :30 Plank Shoulder Taps)

M2: 10 UB Deadlift (225#/155#) -NOT HEAVY AS POSSIBLE. Meant to be a sure thing. 

M3: Taco Loop Run (SUB Near Corner Run if they are unable to complete in less than 1 minute)

The Script: Friday 041318

The Warm Up: 2x

Redwing Run

2x

5 Pull Ups

10 Push Ups

15 Air Squats 

The Conditioning: “Murph” Prep

25:00 AMRAP

400m Run

30 Pull Ups 

40 Push Ups

50 Air Squats 

The Script: Saturday 041418

The Conditioning: 3 RFT

5 Ground to Overhead (155#/105#)

3 V-Ups

1 Tall Box Jumps

1 Ground to Overhead (155#/105#)

5 V-Ups

3 Tall Box Jumps

3 Ground to Overhead (155#/105#)

1 V-Ups

5 Tall Box Jumps

Taco Loop Run

REST 2:00 

WEEK OF 040218-040818

The Script: Monday 040218

The Warm Up:

250m Row (Taco Loop Runs on other rounds)

20-15-10-5 Wall Balls

30 Flutter Kicks

5/3 Strict Pull Ups

The Conditioning:

500m Row

And Then, AMRAP

9 SA DB Thrusters (R) (50#/35#)

9 SA DB Thrusters (L)

1 Pull Up Bar Complex

3-2-1

C2B

T2B

The Script: Tuesday 040318

The Warm Up:

Redwing Run

And Then, 3x

10 Plate Ground to Overhead

12 OH Lunges

14 Russian Twists

28 Doble Unders

The Strength: 3 Hang Power Snatch

The Conditioning: 3 RFT

10 Lateral Bar Burpees

20 Kb Swings

40 Double Unders

The Script: Wednesday 040418

The Warm Up:

Redwing Run

5x

10 Med Ball Cleans

10 Chest to Ground Push Ups

The Conditioning: 18:00 AMRAP

5-4-3-2-1

Hang Cleans (135#/95#) SQUAAAAAAAAATTTTTT!!!!!!!

Deficit HSPU (SUB: Plyo Push Ups

Then, Redwing Run

The Script: Thursday 040518

The Warm Up: TBD

The Conditioning: TBD

The Script: Friday 040618

The Warm Up: TBD

The Conditioning: TBD

The Strength: Front Squat 2 RM

 

WEEK OF 032618-033118

The Script: Monday 032618

The Warm Up:

10-8-6-4-2 Air Squats

Ankle Rockers Down

9-7-5-3-1 Air Squats

Bear Crawl Back

The Strength: 30:00 to Complete

Back Squats

(10-7-5-5) 5-5-5-3-3

-80% plus for the 3 sets of 5

-85%+ for the 2 sets of 3

The Conditioning: For Time

32-24-16-8

Jumping Lunges

Russian Twists

The Script: Tuesday 032718

The Warm Up: 4x

Taco Loop Run

12 Plate Ground to Overhead

6 Push Up w/ Shoulder Tap

3/2 Strict Pull Ups

The Conditioning:

3x

6 Unbroken Clean & Jerk (135#/95#)

30 Double Unders

Rest 1:00

3x

3 Unbroken Clean & Jerk (185#/115#)

30 Double Unders

Rest 1:00

3x

1 Clean & Jerks (225#/135#)

30 Double Unders

Rest 1:00

The Script: Wednesday 032818

The Warm Up: 2x

Redwing Run

Then, 2 Rounds

15 Wall Balls

10 V-Ups

5/3 Strict Pull Ups

The Conditioning: 3 RFT

30 Wall Balls

15 Pull Ups

20 Wall Balls

10 Toes to Bar

The Strength:

10 EB-7LW

And Then,

6 Sets to Establish 5 RM

The Script: Thursday 032918

The Conditioning: “Switch”

[1x :45 per Movement

1x :30 per Movement]

2x

Step Ups

DB Push Press

2x

Cal Row

Over the Rower Burpees

2x

Shoulder Taps

Sit Ups

The Script: Friday 033018

The Warm Up:

Redwing Run

And Then, 3x

1 Wall Climb

Bear Crawl Across

15 Kb Swings (35#/26#)

15 Air Squats

The Conditioning: 12:00 AMRAP

8 HSPU

12 Heavy Overhead Swings

24 Air Squats

The Script: Saturday 033118

The Conditioning: For Time

12-9-6 Shoulder to Overhead (135#/95#)

3 Muscle Ups

Then, 800m Run

12-9-6 S2OH

6 Chest to Bar Pull Ups

WEEK OF 031918-032418

The Script: Monday 031918

The Warm Up:

Redwing Run

And then, 4 Rounds

15 Kb Swings (35#/26#)

12 Air Squats

9 Chest to Ground Push Ups

 

The Conditioning: 4 RFT

9 Hang Power Cleans (135#/95#)

7 Front Squats

5 Shoulder to Overhead

400m Run

 

The Script: Tuesday 032018

The Warm Up: 4x

250m Row (Taco Loop Run)

25 Double Unders

5 Push Up w/ Shoulder Tap

5/3 Strict Pull Ups

 

The Stamina: 500m Row

 

The Conditioning: 10:00 AMRAP

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

Burpee Box Jumps (24”/20”)

40 Double Unders

 

The Script: Wednesday 032118

The Warm Up:

Redwing Run

20 Burpees

 

The Strength: 2 Hang Snatch (Hang Power + OHS)

 

The Conditioning: 4 RFT (11:00 Cap)

8 Overhead Squats (135#/95# or <70% what you work up to in the Strength)

6/4 Chest To Bar Pull Ups

Taco Loop Run

Rest 1:00

 

The Script: Thursday 032218

The Warm Up:

Redwing Run

5-4-3-2-1

Strict Pull Ups

30 Flutter Kicks

And Then,

50 Walking Lunges to Finish

 

 

The Conditioning:

Every 2:00 for 16:00

Odds:

1 Rope Climb

15 Pistols

Evens:

10 Bent Over Rows

7 Tall Box Jumps

-At the call of go, the athlete completes 1 rope climb and 16 alternating pistols, then rests the remainder of the 2:00

-At the call of go at 2:00 on the clock, the athlete completes 10 bent over barbell rows and 7 tall box jumps, resting the remainder of the 2:00

-At 4, the athlete goes back to the rope climb and the pistols.

 

The Script: Friday 032318

The Conditioning: 18.5

7:00 AMRAP

3-6-9-12-…-18-12-ETC.

Thrusters (100#/65#)

Chest to Bar Pull Ups

 

The Script: Saturday 032418

The Conditioning:  20:00 AMRAP

18 DB Snatch

9 HSPU

12 Tall Box Jumps

Every 4:00: Redwing Run

By | 2018-05-20T17:29:32+00:00 March 19th, 2018|Blog|