Friday
1/1/16
Happy New Year!!!
Looking forward to a great year with the SPT community!

Thursday 12/31/15

***OPEN GYM 9-11

"Angie"

100 Pull-up

100Push-up

100 sit up

100 air squat

Partner style or individual. If you choose partner style, you can break up reps however you want. Each partner will do all reps. Move onto next exercise after each partner does their 100 reps.

Wednesday 12/30/15

Strength/Skill

every :90 for 5 sets

2 power snatch + 2 ohs

Conditioning

For Time:

30 Power Snatch 95m/65w

30 Power Clean and jerk

30 Thrusters

Tuesday 12/29/15

Warm Up:

300m run

30 double under

200m run

20 double under

100m run

10 double under

Strength:

Press 3x5

same weight across

Conditioning:

7 Rounds

work :40/rest:20

Station 1: max calorie row

Station 2: burpee

Station 3: kb swing

Monday 12/28/15

Strength:

Back Squat:

2 sets of 5@ 75%

1 X5 @ 80@

2X3@ 85%

Conditioning:

3 RFT

10 Power Clean 135/95

10 pull up

10 front squat 

10 Pull up

Wednesday 12/23/15

Warm Up:

4 rounds

5 push up

10 sit up

15 air squat

Conditioning:

AMRAP 6:00

6 pull-ups

12 sdhp 95/65

20 double unders

Rest 3:00

AMRAP 6:00

3 Burpee

6 DB snatch

9 Wall Ball

Tuesday 12/22/15

Skill Work:

Goat work 12:00

Even: Goat 1

Odd: Goat 2

Conditioning:

“Jack” – 20 Minute AMRAP:

10 push press (115/75)

10 KB Swings (55/35)

10 box jumps (24/20)

Friday 12/18/15

OTM for 7 mins 

High Hang Power Snatch + Hang Power Snatch +Power Snatch.

**Technique work. Stay light.

Conditioning:

15-12-9-6-3 Reps For Time Of: (12 min Time Cap)

Hang Power Snatch

Burpee Box Jumps (24/20)

Core work: 

Not for time:

25 V-ups

25 Superman

25 get up

Thursday 12/17/15

Strength:

OTM 10:00

1 heavy power clean

Conditioning:

"Crossfit Disco"

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

Power Cleans 75%/65% BW

Pull-Ups

Wednesday 12/16/15

10:00 stretching and mobility

Strength:

Push Press 3x7

Conditioning:

METCON (AMRAP - ROUNDS AND REPS)

3 KB Goblet Squat

3 KB Swing

3 KB SDHP

6, 6, 6 ...

9, 9, 9, ...

As far as possible in 8 mins

Tuesday 12/15/15

Warm up:

3X

10 Good mornings with bar 

2 wall walks

plank hold :30 sec

Barbell Cycling:

Every :90 for 5 sets

5 touch and go power snatch

Conditioning:

Every 4:00 for 4 sets (16 minutes total)

300m row 

15 deadlifts 205/155

10 box jumps

max burpees

** score is total burpees for all 4 rounds**

Monday 12/14/15

Strength:

A.Back Squat

Set 1-&2- 5@ 70%

Set 3-- 5@75%

Set 4- 3@80%

Set 5- 2@85%

B. Weighted Pull-up

5-5-5-5-5

Conditioning:

"Annie"

50-40-30-20-10

Double under

Straight Leg Sit up

10:00 cut off

Saturday 12/12/15

In teams of 2:

15 min cap

50 pullup

50 s2oh 115/75

50 kbs

50 power snatch 115/75

50 kbs

50 wall ball

Burpee over bar in remaining time

**Score is burpees

** Split reps evenly

** scale weight accordingly

Friday 12/11/15

OTM: 10:00

1 hang clean+ 1 clean + 2 front squat

Open Workout 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps

3 Toes-to-bar

135 pound Clean and jerk, 6 reps

6 Toes-to-bar

135 pound Clean and jerk, 9 reps

9 Toes-to-bar

135 pound Clean and jerk, 12 reps

12 Toes-to-bar

135 pound Clean and jerk, 15 reps

15 Toes-to-bar

135 pound Clean and jerk, 18 reps

18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc

Thursday 12/10/15

Strength:

Deadlift

5x5 adding weight each set

Conditioning:

AMRAP 10:00

5 hspu

10 pistols

30 double under

Tuesday 12/8/15

Strength:

E2M for 5 sets

3 push press + 2 push Jerk + 1 split jerk

Conditioning:

AMRAP 10:00

12 kb swings

12 wall ball

12 Power snatch

12 box jump

Monday 12/7/17

Strength

OHS 

5x5 

add weight each set

Conditioning:

Interval 4x

200m run

6 thruster 135/95

9 burpee

12 pullup

Friday 12/4/15

CF warm up

10:00 Mobility

Conditioning:

Min. 0-5

300m row

9-6-3

hang power clean 95/65

burpee over bar

Min. 5-10

200m row

9-6-3

hang power clean 115/75

burpee over bar

Min. 10-15

100m row

9-6-3

hang power clean 135/95

burpee over bar

Record times for each round

Thursday 12/3/15

Warm up:

2x

10 close grip push ups

8 ring row

6 air squats

:30 hollow hold/rocks

Skill work:10:00-15:00 gymnastics work

Hspu

Hs walk

Muscle up (progressions/ring dip/kip swing) 

Kipping pull-up

Strength:

Press

3x5

Conditioning:

"Isabel"

30 power snatch for time 135/95

5:00 cut off 

Scale weight accordingly

Wednesday 12/2/15

On the Minute for 12:00
Even: 2 rope climb
Odd: 3 heavy thrusters

Metcon:
AMRAP in 18:00
10 dead lifts 155/105
20 double unders
**5 straight leg sit ups on the top of every minute