Tuesday:
Part 1: Widow Maker (20 back squats) – Go heavier than last week.
**There will be two more weeks of widow makers after this one.
Part 2: GI Jane (100 burpee pull-ups)
MONDAY/may 26/1013
Tech: Power Clean – work your way up to a 1 RM
Workout: “The Chief”
AMRAP in three minutes. 5 Rounds. One minute rest between rounds. Start each 3 minute AMRAP where you finished the last AMRAP.
3 power cleans 135/95 lbs
6 push ups
9 air squats
1 minute rest
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The 12 Days of Christmas
For Time:
1 Burpee
2 Turkish getups (20lbs/35lbs)
3 Cleans (85 lbs/135 lbs)
4 Box Jumps (20”)
5 Push-ups
6 Air squats
7 Sit-ups
8 Wallballs (12lbs/20lbs)
9 Double unders
10 KB swings (red/black)
11 Pull-ups
12 Mountain climbers
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The Bear”
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
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Friday’s Workout:
Warm Up: 10 good mornings/10 jumping squats/10 cartwheels
Tech: Deadlift – Do 3 sets of a heavy tap and go 3
Workout: Running Christine
3 Rounds for Time
550 m Run
12 Bodyweight Deadlifts
21 Box Jumps (24″/20″)
Saturday’s Workout:
100 Wall Balls (20/14 lbs)
100 Chest to Bar Pull Ups
100 Pistols
100 Dumbell Snatch (70/50 lbs)
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Warm Up: 10 Wall Balls/10 Burpees x 3
Tech: Thruster – Go above the workout weight for a threesey
Warm up the sprints – Groin and hammies especially.
Workout: Sprint Litvinovs
6 Rounds
5 Rapid fire thrusters (95/65lbs) followed immediately by an all out 50m sprint.
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To be started
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Workout #2) Tire Flipping https://www.facebook.com/ProfitBootCamp Check out this cool Tire Flipping How To:
To be started
Pick a tire and for time:
Flip it 5 times with a jump in and out each time.
Repeat this 5 times. Rest about 2 minutes in between. Its a great little hit.
Workout #3) Half Cindy
To be started at
5 Pull Ups
10 Push Ups
15 Squats
Rounds in 10 minutes.
STRETCH!!!!!
Sunday
Warm Up: Prep the calves/ankles and do 30 box jumps
Then shoulder mobility…
Wall angels
5 Breath push up
Over and back with the band
Throw in some back extensions for good measure.
Workout 1#) Find a max weight for:
3 Push press
3 Push jerks
3 Split jerks (at least one must be done with the off leg forward)
These 9 lifts are to be done consecutively. You may rest with the bar on your skeleton.
Workout 2#) 2000 m row.
Spend some time on technique and warming up the row. Drive – Pry – Pull.
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Saturday’s Workout: The Filthy Fifty
For Time…
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunge
50 Knees to elbows
50 Push press (45/35 lbs)
50 Back extensions
50 Wall ball shots (20/14 lbs)
50 Burpees
50 Double unders
Thursday’s Workout:may 2
Warm Up: 60 lunges/30 jumping squats/20 cartwheels/20 glute bridges
Cartwheels will improve your back squat. It is known.
1#) 40 Rep Max Back Squat.
2#) The Baby Beat Down
400 m Run
25 Burpees
x 5
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May 1
1-
50 slam the Ball for time (20lbs /12lbs)
2-
Every 2 minutes do a 200m run x 5.
3-
50 Double Unders
10 push Ups
40 Double Unders
10 push Ups
30 Double Unders
10 push Ups
20 Double Unders
10 push Ups
10 Double Unders
10 push Ups
Progression – You can only skip for 1 minute per round.
Shoulder press from dip squat or 21, 15, 9 WallBalls (20/14 lbs
Ring Dips or floor Dips
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Today’s Workout: April 30
Fight Gone Bad
1 min Wallball (12/14/20lbs)
1 min SDHP (55/75lbs)
1 min Box Jump (20″)
1 min Push Press (55/75lbs)
1 min Row (calories)
1 min Rest
5 rounds
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50 Hand Stand Push Ups
50 Deadlift (275/175lbs)
50 Box Jump (30/24”)
100 Pull Up
200 WallBall (20/14 lbs)
300 Double Unders
400 meter run with a 45 lb. plate
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Friday’s Workout: 26 APRIL
Anaerobic/Lactic Power
30 sec work, 1:30 rest, with the following movements:
5 Thrusters (135/85Lbs)
Hip-Hinge Slamballs until time expires (20/12lbs)
4 sets
15 min break. Work on 3 different shoulder mobs.
30 sec work, 1:30 rest, with the following movements:
5 Power Cleans (155/95Lbs)
Burpees until time expires
4 sets
Total Burpees and Slam Balls for your Leaderboard score.
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Saturday’s Skill/Strength Element:
Heavy Weight Step Ups 5L/5R, 3 sets. Go a little heavier than April 9th.
Saturday’s Workout:
In Teams of 2, trading off rounds
400m Run
21 KB Swings
12 Pull Ups
AMRAP in 30 min
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April 25
Today’s Skill/Strength Element:
Lever/Skin the Cat/Ice Cream Maker
Today’s Workout :
40 Double Unders
30 Air Squats
20 Hollow Rocks/GHSit Ups
10 Lunge in Place (60-45lbs M, 40-25lbs L)
AMRAP 30 Min
April 23 Today’s Skill/Strength Element:
A. Snatch 1.1 (10 sec rest between reps), EMOM 12 min
Sets Approx %
1-2 60-65%
3-4 65-70%
5-6 70-75%
7-8 75-80%
9-10 80-85%
11-12 85-90%
B. Heavy Snatch Deadlift 5 reps, 5 sets
April 23
Today’s Skill/Strength Element:
Box Squat (@ approx 55% of 1 RM Back Squat), 3 reps, 5 sets
Today’s Workout:
Cindy
5 Pull Ups
10 Push Ups
15 Squats
20 min Amrap
Monday, April 22:
Today’s Warmup:
A. Shoulder Press, 3 reps, 5 sets
B. Weighted Strict Pull Up, 2 reps, 5 sets
Today’s Workout:
800m Run
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April 19
Saturday’s Skill/Str Element:
SumoDeadlift. Quickly work up to a heavy double.
Saturday’s Workout:
In teams of 2, one member working at a time:
140 Wallballs (20/14/12Lbs)
1400 M Ballrun (200 M x 7)
140 Burpee
April 18 Friday’s Skill/Strength Element:
Hang Squat Snatch, 2 reps, 4 sets. Focus on speed.
Friday’s Workout:
4/4 DB Power Snatch (W 25-35lbs, M40-50Lbs)*
20 Double Under**
AMRAP in 1:30
Rest 3:30
Repeat for a total of 6 Rounds
*Heavier is better than lighter, but your ability to hit 8 power snatches in quick succession will be the most important factor in determining your workout weight.
**If you can’t do double unders, you’re in luck today, do high knee skips. The goal is to move as fast as possible through your working rounds.
15m Butt Scoot penalty if you drop a dumbbell
Thursday’s April 18 Plan
Squat Focus
A. Box Jumps, landing in the power position, 2 reps, 5 sets
B. Back Squat, @ 97.5 %, 2 reps
C. Speed Squats, @70%, 3 reps, 5 sets
D. Pause Squats, 5 sec pause, @55%, 4 reps, 3 sets
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April 15
Today’s Skill/ Strength Element:
Grove the workout movements
Today’s Workout:
5 Handstand Push Ups
10 Alt Pistols
15 V Snaps
20 Double Unders
Rounds in 20 Minutes
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April 15
Today’s Skill/Str Element:
Bulgarian Split Squats 6 L/6R, 4 sets
Today’s Workout:
Nicole
400m Run
+
1 set of unbroken pull-ups
Repeat for 20 minutes.
April 15 Monday’s Skill/Strength Element:
A. Snatch Pull, 1.1.1 reps, 5 sets
B. Snatch Deadlift, 5 reps, 4 sets
Today’s Workout:
Shoulder Press, 3 reps, 5 sets
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Friday’s Workout:April 12
A. Box Jump, landing in the power position, 2 reps, 5 sets
B. Back Squat, @ 95%, 2 reps
C. Speed Squats, @ 67.5%, 3 reps, 5 sets
D. Pause Squats, 5 seconds, @52.5%, 4 reps, 5 sets
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Saturday’s Workout:
In teams of 3, trading off rounds
3 Power Clean (135/95Lbs)
6 Push Up
9 Box Jump
AMRAP in 15 min
5 Min Rest
5 Pullups
10 Burpees
AMRAP in 15 min
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April 11
Today’s Warmup:
A thorough dynamic-sprint warmup
Today’s Workout:
Anaerobic/Alactic Ball Run
In teams of 6, one member working at a time
90 meter Ball Run (20/12Lbs)
4 trips each
10 minute ‘rest’ – during which, attempt a max rep set of hollow rocks X 3
90 meter Ball Run (20/12Lbs)
4 trips each
in the event you can’t make 6 person teams, start each new round 2 minutes apart. Budget 30 min for this workout.
When you exercise your body is constantly working to supply your muscles with enough energy to keep going, but the way energy is made available to your muscles changes depending on the specific intensity and duration of your exercise. Read the rest of this article to learn more about the exercise energy systems that keep us moving.
Adenosine Triphosphate (ATP) – The Energy Source for Muscle Contraction
Before discussing the various systems by which your body can provide energy to your muscles, we first need to define what muscle “energy” actually is. We know that your muscle cells need an energy source to be able to contract during exercise. At the highest level, the energy source for muscle contractions is the food you eat. A complex chemical process within your cells, called cellular respiration, ultimately converts the energy stored in the foods you eat into a form that is optimized for use at the cellular level of your muscles. Once food energy has been converted by cellular respiration it exists at the cellular level in the form of a molecule called adenosine triphosphate (ATP).
The composition of an ATP molecule can be inferred from its name. It is composed of three (or “tri”) phosphate groups attached to an adenine (or “adenosine”) nucleotide. The energy that is stored within an ATP molecule is released for your muscles to use when the bond between the second and third phosphate groups is broken. Breaking this bond releases the third phosphate group on its own and thus reduces the ATP molecule to adenosine diphosphate (ADP). The ADP molecule can be restored back to its ATP form by replenishing the missing phosphate group (this is called rephosphorylization).
Three Exercise Energy Systems
The cellular respiration process that converts your food energy into ATP is in large part dependent on the availability of oxygen. When you exercise, the supply and demand of oxygen available to your muscle cells is affected by the duration and intensity of your exercise and by your cardiorespiratory fitness level. Luckily, you have three exercise energy systems that can be selectively recruited, depending on how much oxygen is available, as part of the cellular respiration process to generate the ATP energy for your muscles. They are summarized below.
The Alactic Anaerobic Energy System
This energy system is the first one recruited for exercise and it is the dominant source of muscle energy for high intensity explosive exercise that lasts for 10 seconds or less. For example, the alactic anaerobic energy system would be the main energy source for a 100 m sprint, or a short set of a weightlifting exercise. It can provide energy immediately, it does not require any oxygen (that’s what “anaerobic” means), and it does not produce any lactic acid (that’s what “alactic” means). It is also referred to as the ATP-PCr energy system or the phosphagen energy system.
The alactic anaerobic energy system provides its ATP energy through a combination of ATP already stored in the muscles (about 1 or 2 seconds worth from prior cellular respiration during rest) and its subsequent rephosphorylization (about 8 or 9 seconds worth) after use by another molecule called phosphocreatine (PCr). Essentially, PCr is a molecule that carries back-up phosphate groups ready to be donated to the already used ADP molecules to rephosphorylize them back into utilizable ATP. Once the PCr stored in your muscles runs out the alactic anaerobic energy system will not provide further ATP energy until your muscles have rested and been able to regenerate their PCr levels. Creatine supplementation is a method used to extend the duration of effectiveness of the alactic anaerobic energy system for a few seconds by increasing the amount of PCr stored within your muscles.
The Lactic Anaerobic Energy System
This system is the dominant source of muscle energy for high intensity exercise activities that last up to approximately 90 seconds. For example, it would be the main energy contributor in an 800 m sprint, or a single shift in ice hockey. Essentially, this system is dominant when your alactic anaerobic energy system is depleted but you continue to exercise at an intensity that is too demanding for your aerobic energy system to handle. Like the alactic anaerobic energy system, this system is also anaerobic and so it does not require any oxygen. However, unlike the alactic anaerobic energy system, this system is lactic and so it does produce lactic acid. It is also referred to as the lactic acid system or the anaerobic glycolytic system.
In contrast to the alactic anaerobic energy system, which uses ATP stored from previous cellular respiration in combination with a PCr phosphate buffer, the lactic anaerobic energy system must directly recruit the active cellular respiration process to provide ATP energy. The cellular respiration process consists of a very complex series of chemical reactions, but the short summary of it is that it ultimately converts food energy (from carbohydrates, fats, and proteins) into ATP energy. When oxygen is not available for cellular respiration, as is the case for the lactic anaerobic energy system, lactic acid is produced as a byproduct.
The Aerobic Energy System
During continuous aerobic exercise your intensity level, relative to the high intensity levels that recruit your alactic anaerobic and lactic anaerobic energy systems, must be reduced so that the energy demand placed on your muscles equals the energy supply (compare this to the alactic anaerobic and lactic anaerobic systems, where demand usually exceeds supply and energy stores are quickly depleted). The energy supply at this lower intensity level, in contrast to the alactic anaerobic and lactic anaerobic systems, which do not require oxygen, now becomes dependent on how efficiently oxygen can be delivered to, and processed by, your muscles. A continuous supply of oxygen allows you to maintain a reduced intensity level for a long period of time. If you are able to extend an exercise activity beyond approximately two minutes in length it will be due to the fact that you are working at an exercise intensity level that can be accommodated by your aerobic energy system. By five minutes of exercise duration the aerobic energy system will have become your dominant energy source. As an example, the aerobic energy system would be the main energy contributor to a marathon runner. The aerobic energy system does not produce lactic acid, but unlike the other two energy systems, it does require oxygen.
Just like the lactic anaerobic energy system, the aerobic energy system must directly recruit the active cellular respiration process to provide ATP energy. Food energy is converted into ATP by your muscle cells through a very complex series of reactions. The difference, relative to the lactic anaerobic energy system, however, is that since oxygen is now available to your muscles no lactic acid will be produced as a byproduct. The generation of ATP energy by the aerobic energy system can be continued as long as oxygen is available to your muscles and your food energy supplies don’t run out.
Relative Contributions – Aerobic vs. Anaerobic Energy Systems
The table shown below compares experimentally measured (accumulated oxygen deficit method) energy contributions of the aerobic and anaerobic energy systems for various track running events. A quick review of the table illustrates how the aerobic energy system’s contribution increases with increasing event distance, and vice versa for the anaerobic energy system.
Energy Contributions of the Aerobic and Anaerobic Energy Systems to Track Running Events
Males Females
Event Aerobic Energy Contribution
100 m 21% 79% 25% 75%
200 m 28% 72% 33% 67%
400 m 41% 59% 45% 55%
800 m 60% 40% 70% 30%
1500 m 77% 23% 86% 14%
3000 m 86% 14% 94% 6%
Duffield R, Dawson B, Goodman C. Energy system contribution to 100-m and 200-m track running events. J Sci Med Sport. 2004 Sep;7(3):302-13.
Duffield R, Dawson B, Goodman C. Energy system contribution to 400-metre and 800-metre track running. J Sports Sci. 2005 Mar;23(3):299-307.
Duffield R, Dawson B, Goodman C. Energy system contribution to 1500- and 3000-metre track running. J Sports Sci. 2005 Oct;23(10):993-1002.
Exercise Energy Systems – Conclusion
Now you have a basic understanding of the three exercise energy systems that keep you active. As a final note, it’s important to understand that, although one of the systems will be the dominant source of your energy during a particular type of exercise, all of the exercise energy systems are active at all times. It is simply the relative amount of energy that each system is providing that will change with varying exercise intensity and duration. Therefore, you will never be receiving your energy exclusively from one energy system while you are exercising, but from all three to different degrees.
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April 10
Today’s Skill/Strength Element:
Snatch Deadlift w/ 3 second lower to the knee, 4 reps, 5 sets
Today’s Workout:
21, 15, 9
Power Snatch (105/70lbs)
Ring Dip
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Today’s Skill/Strength Element: April 9 Tuesday
Heavy Weighted Step Ups, 5 L/5 R, 4 sets
Today’s Workout:
45 Front Squats (95/65Lbs)
35 Pullups
25 Shoulder to Overhead (95/65Lbs)
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Saturdays’s Skill/Strength Element:
Work up to 2L/2R Heavy TGU
Saturday’s Workout,
In teams of 2, trading off work sets
60 sec Wallball X2
60 sec Box Jump X2
60 sec Push Press (75/55Lbs) X2
60 sec Sit Ups X2
3 rounds
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Friday’s Workout:
4 min amrap @ 80%
7 KBS (1/1.5 Pood)
7 Burpees
4 min rest
4 min amrap @ 80%
20 Double Unders
10 Toes to Rings/Bar
4 min rest
4 min amrap @ 80%
Row 150m
10 Push Up
Keep the effort largely aerobic in nature, and the work sustainable.
Today’s Skill/Strength Element:
Groove the Workout Movements
Thursday’s Workout:
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
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Wednesday’s Workout:
Anaerobic Lactate Power Row
Row 40 seconds @ 90% effort, rest 2:20
4 sets
Spend 15 minutes working on a skill aspect to one of your goats
Row 40 seconds @ 90% effort, rest 2:20
4 sets
Coaches, budget 45 min for this workout.
Athletes, the goal here is to row hard, but keep the work output sustainable over 8 sets. There should be no critical drop off (more than 10%).
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Tuesday’s Workout:
Wk 5 Squat Focus
A. Box Jump, land in power position, 3 reps, 6 sets
B. Back Squat, 92%, 2 reps
C. Speed Squat, 65%, 3 reps, 6 sets
D. Pause Squats, 7 seconds, 50%, 5 reps, 3 sets
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Our primary programming focus this month will be on:
1. Positioning and strength during the first two pulls of the snatch. Every 4 days we’ll introduce a new Snatch Pull variation.
2. Developing upper body pushing strength. Shoulder Press Monday’s will set you up well for Sheppy’s month of programming (HSPU May).
Our secondary programming focus will be on:
1. Anaerobic Power/Anaerobic Endurance training. Lots of high output work intervals, coupled with healthy rest blocks.
2. Once a week squatting shmorgishborg. Speed Squats, Pause Squats, etc. 4 more weeks.
MONDAY: Today’s Skill/Str Element:
A1. Snatch Deadlift to the knees, 5 reps, 5 sets
A2. High Hang Muscle Snatch (empty bar), 5 reps, 5 sets. Focus on getting the elbows above shoulders before turning the wrists over.
Workout:
Shoulder Press: 5 reps, 5 sets
Friday’s Lesson Plan March 29
Warm-up
Accumulate 25 2 for 1 Wallballs
then Box Jumps – work up to 6 sets of 3 box jumps (36-42inches)
( place height of box at 80% of max height)
Technique
Speed Squat Practice
(6 Sets of 3 Reps at 50 to 65% of your 1RM)
Workout
“Midget Revenge”
-400m Row + 40 burpees + 400m Row
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March 30
Saturday’s Lesson Plan
Technique
– Deadlifts
– Pistols
Workout – Coaches to send 2 Heats.
Complete as many rounds as possible in eleven minutes of:
- 315 pound Deadlift, 7 reps*
- 50 meter Sprint**
- 14 One legged squats (alternating)
- 21 Double-unders
- 50 meter Sprint**
* or 65% of 1RM
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Workout for today/March 28/thursday
Warm-up
– Coaches Choice
Technique
– Workout movements
WORKOUT
13.4
MEN –
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.
Women – 95lbs
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
Equipment
To complete this workout you will need:
• A barbell that is loaded to the appropriate weight for your division
• A pull-up bar
Wednesday’s Technique
- Goose Neck Pull-ups (False Grip)
- Chest to Bar Pull-ups (CTB Pull-ups – focus on range of motion)
- Thrusters (5,3,1,1,1,1)
Workout – “ ”
Complete the workout with a partner – 1 person working at a time. 7 Work Intervals of 2 minutes will be followed by 1 min of rest for a 20 minute time cap.
75 pound Thruster, 21 reps
3 Chest to bar Pull-ups
95 pound Thruster, 18 reps
6 Chest to bar Pull-ups
115 pound Thruster, 15 reps
9 Chest to bar Pull-ups
135 pound Thruster, 12 reps
12 Chest to bar Pull-ups
155 pound Thruster, 9 reps
15 Chest to bar Pull-ups
175 pound Thruster, 6 reps
18 Chest to bar Pull-ups
195 pound Thruster, 3 reps
21 Chest to bar Pull-ups
(Ladies – 55,65,75,85,95,105, 115)
Post WOD
Foam Roll (myofascial release), read about rolfing, and smash your tight meaty muscle tissue with a lacrosse ball or barbbell.
Today’s Workout: March 26
1 RM Sumo Deadlift, 20 min cap
1 RM Push Press, 15 min cap
Max Consecutive Double Unders, 10 min cap
Mondays “Flushing the System” – Lesson Plan
Warm-up – 50 Lunges, 40 Arch (superman) rocks, 30 fingertip pushups, 20 jumping squats
Technique (Alternate through for Quality)
– 2 sets of max rep L-Sit Pull-ups (legs straight – even if their at 20 deg. from vertical)
– 2 sets of 2 handed bent over rows (knock of 10′s)
– 2 sets of (10 to 60lbs) TGU’s (feel them out 2 per side)
WORKOUT – “Love your Dumbbell”
4 Rounds for time of:
– 10 Turkish Get-ups (5 per side @ 40%1RM)
– 10 Two-Hand Dumbbell Bent Over Row (use same wt as above)
– 30 V-Snap (legs straight)
– 400 m Run
(25 minute time limit – and don’t drop the dumbbells)
TBear’s Final Week (w/ Open WOD Curveball fun)
Workout Of The Day
- 100 Box Step Up
- 50 Step Up squats
- 30 knee-kicks on The Box (left and right- one leg up one leg down)
- 2 Minutes Skipping
3sets – 5 sets
No Rest
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