FRIDAY - "Little Murph"

FRIDAY

TRAINING - "Little Murph"
For time:
- run 400m
- 50 DB rows each arm (50/30)
- 100 push-ups
- 150 squats
- run 400m

WEDNESDAY - "Annie"

WEDNESDAY

STRENGTH
- Military Press: 5 sets of 5

TRAINING - "Annie"
50-40-30-20-10 reps for time of:
- double-unders
- sit-ups

TUESDAY - "7 Minutes in Heaven"

TUESDAY

STRENGTH
- Deadlifts: 5 warmup sets, then 1 attempt at 20 rep

TRAINING - "7 Minutes in Heaven"
For reps:
- 1 minute plank
- 1 minute bench jumps
- 1 minute plank
- 1 minute walking lunge
- 1 minute plank
- 1 minute burpees
- 1 minute plank

MONDAY - "Lynne"

MONDAY

TRAINING - "Lynne"
5 rounds:
- max effort bench press (body weight),
- strict pull-ups

THURSDAY

THURSDAY

STRENGTH
- Power Cleans: 5 sets of 5

TRAINING - "The Derek"
With a partner do 1 round for reps:
-Pushups
-Situps
-Burpees
-Deck Squats
Partner A does 1st exercise AMRAP while Partner B is running 400m then switch.
After each person has completed 1st exercise and a 400, move to 2nd exercise.

"JT"

WEDNESDAY

STRENGTH
- Front Squats: 5 sets of 5

TRAINING - "JT"
21-15-9 reps for time of:
- handstand push-ups
- dips
- push-ups

TUESDAY - "Janse Jog"

TUESDAY

STRENGTH
- Push Press: 5 warmup sets, then 1 attempt at 20 reps

TRAINING - "Janse Jog"
4 rounds for time:
- run around Janse building
- 10 push-ups
- 10 squats

MONDAY - "Activation"

Hardcore babies do CrossFit

MONDAY

STRENGTH
- Bench Press: 5 sets of 5

TRAINING - "Activation"
For 4 rounds hold each position for 1 minute:
- active wall sit
- plank
- dip press out
- chin-over-bar
- rest

FRIDAY - "Akilah's Day"

FRIDAY

WARMUP
- Hill Sprints x 10

TRAINING - "Akilah's Day"
- 30 minute run (fast tempo)

Justin's Day

THURSDAY - Justin's Day

STRENGTH
- Bench: 5 sets of 5

TRAINING - Justin's Day
For reps:
- 5 mins of air squats
- 4 mins of broad jumps
- 3 mins of push-ups
- 2 mins of sit-ups
- 1 min of pull-ups

WEDNESDAY - "Michael"

WEDNESDAY

STRENGTH
- Push Press: 5 sets of 5

TRAINING - "Michael"
3 rounds for time:
- run 800m
- 50 good mornings (45/25)
- 50 sit-ups

TUESDAY - "The Baseline"

A couple of announcements!

The AK club is having a Doc come in on Friday to talk about the Paleo Diet. Could be good since most of us are in the 30 Day Paleo Challenge. They meet Friday at noon in L4.

CrossFit Naperville is having a workout called "Green Beer and Burpees" that will take place IN the Naperville St. Patrick's Day Parade! The workout is not posted yet but will be scaled to all ability levels - it will be a fun time. They are asking for a donation that will go to Loaves and Fishes. If interested register here.

TUESDAY

STRENGTH
- Deadlifts: 5-5-5-5-5-5-5-5
- That's 8 rounds of 5 reps. Make your first 3 warmup sets, then stick with one weight for your last 5 sets.

TRAINING - "The Baseline"
For time:
- run 400m
- 40 squats
- 30 sit-ups
- 20 push-ups
- 10 pull-ups

MONDAY - Tabata Something Else

MONDAY

STRENGTH
Squats:
- 3 warm up sets, then 1 heavy attempt at 20 reps

TRAINING - "Tabata Something Else"
Tabata for reps each of the following, without rest in between:
- Pull-ups
- Push-ups
- Sit-ups
- Squats

WORK CAPACITY

FRIDAY

WARMUP
3 Rounds
- 8x Hang Squat Clean (45/25, 55/35, 65/45)
- 4x Squat Jumps
- 8x Push ups
- Instep + hip flexor stretch

TRAINING - Work Capacity
(1) 8 Rounds
- 3x Squat Clean - increase load each round until 3x is hard, but doable
- 3rd World Stretch - heels on 10# Iron Plates or a 1x4 Board

(2) 7 Minutes:
- Max effort burpees

STAMINA

THURSDAY

WARMUP
- none

TRAINING - Stamina
- 60 minute run, hike, or step ups

WORK CAPACITY

WEDNESDAY

WARMUP
6 Rounds (25, 25, 35, 35, 45, 45)
- 4x 2-Handed KB Clean
- 4x 2-Handed KB Front Squat
- 4x 2-Handed KB Military Press
- 4x Pull ups
- Instep + Hip Flexor Stretch

TRAINING - Work Capacity
(1) 8 Rounds
- 8x Power Clean + Push Press @ 115/95
- Run 400m or 50x Step ups
- 30 Seconds Rest

(2) 4 Rounds
- 15/15/15 Low Back Complex
- 20 Sec Low Back Lunge each side
- 15x Face Down Back Extensions (laying on floor)
- 20 Sec Kneeling Founder
- 20x Weighted Situps @ 25#

(3) 3 Rounds
- 3x Shoulder Sweep
- 3x Floor or Wall Slide (Wall preferably)
- Elevated Pigeon Stretch

STRENGTH

TUESDAY

WARMUP
4 Rounds @ 75/55
- 3x Dead Lift
- 3x Hang Squat Clean
- 3x Push Press
- 3x Back Squat
- 6x Push ups
- 3x Pull ups
- Instep + Hip Flexor

TRAINING - Strength
(1) 8 Rounds
- 3x Bench Press - Increase load each round until 3x is hard but doable
- 3rd World Stretch - heels on 10# Iron Plates or a 1x4 Board

(2) 6 Rounds
- 3x Hang Squat Clean - increase load until 3x is hard, but doable, then immediately ….
- 3x Touch, Jump, Touch
- 2x Shoulder Sweep

(3) 6 Rounds
- 8x Dead Lift - increase load until 8x is hard, but doable, then immediately ….
- 2x Sitting Box Jumps to 30" Box
- 3x Wall or Floor Slide

Work Capacity

MONDAY

WARMUP
3 Rounds
- 8x Overhead Squat (PVC, 45, 55)
- 4x Squat Jumps
- 8x Push ups
- Instep + Hip Flexor Stretch

TRAINING - Work Capacity
(1) 8 Rounds
- 3x Snatch - increase load each round until 3x is hard, but doable
- 3rd World Stretch - heels on 10# Iron Plates or a 1x4 Board

(2) 70 Rounds (each time you snatch or swing it counts as one round) with Dumbbell or Kettlebell (45/25)
- 15 sec Snatch Right Hand or Swing with both hands - do the amount of reps each work interval as last Monday
- 15 sec rest
- 15 sec Snatch Left Hand or Swing with both Hands - do the amount of reps each work interval as last Monday
- 15 sec rest

Work Capacity

FRIDAY

WARMUP
6 Rounds (25/15, 25/15, 35/25, 35/25, 45/35, 45/35)
- 4x 2-Handed KB Clean
- 4x 2-Handed KB Front Squat
- 4x 2-Handed KB Military Press
- 4x Pull ups
- Instep + Hip Flexor Stretch

TRAINING - Work Capacity
(1) 8 Rounds
- 4x Craig Special @ 115/95
- Run 400m or 50x Step ups
- 30 Seconds Rest

(2) 4 Rounds
- 15/15/15 Low Back Complex
- 20 Sec Low Back Lunge each side
- 15x Face Down Back Extensions (laying on floor)
- 20 Sec Kneeling Founder
- 20x Weighted Situps @ 25#

(3) 3 Rounds
- 3x Shoulder Sweep
- 3x Floor or Wall Slide (Wall preferably)
- Elevated Pigeon Stretch