Sunday 4/20/2014

Broward CrossFit – Broward’s Original CrossFit Training Facility

Week of Training

All Movements and Loads can be modified  

Monday 04-21-14

Front Squat 5 x 4 reps

Kang Squats 3 x 6 reps

In 6 Mins

Run 800 Meters

Max Full Cleans 135/95 w/ whatever time left on 6 Min Clock

At the 6 Min Mark stop cleans

Finish with another 800 Meter Run

Tuesday 04-22-14

6 Min AMRAP

10 Power Snatch 95/65

15 Overhead Squat 95/65

10 Bar facing Burpees

rest 3 Mins

6 Min AMRAP

10 Power Cleans 95/65

15 Shoulder 2 Overhead 95/65

10 Bar facing Burpees

Wednesday 04-23-14

Shoulder Press  5 x 4 reps

Upright Rows  3 x 6 reps

3 RFT (20 Min Cap)

500 Meter Row

Handstand Push Ups 10M/5W

15 Toe 2 Bar

Thursday 04-24-14

10 Min EMOM

Power Clean + Hanging Power Clean + Hanging Full Clean

rest 5 Mins

10 Mins

“Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

Friday 04-25-14

Sumo Deadlift 5 x 4 reps

Stiff Leg Deadlifts 3 x 10 reps

For time (20 Min Cap)

50-40-30-20-10

Wall Balls 20/14

Double Unders

Week #1 of #12

Traditional Weightlifting Cycle

Week #1

Day #1

Snatch – 60%x3, 65%x3, 70%x3x4

Snatch Pull – 90% (of sn) x 3 x 4

Back Squat – 70% x 6 x 5

SLDL – 3×5

Day #2

Power Clean – 70% x 3 x 5

Power Jerk (% of split jerk) – 60% x 3 x 5

Push Press – 70% x 5 x 5

4 sets; no rest:

2 min jump rope

10 pull-ups

10 push-ups

Day #3

Clean & Jerk – 60% x 3+1, 65% x 3+1, 70% x 3+1 x 4

Clean Pull – 90% x 3 x 4

Front Squat – 70% x 4 x 5

Day #4

Hang Muscle Snatch – 5×3

Power Snatch – 70% x 3 x 5

Snatch Push Press + OHS – 70% (of sn) x 5+1 x 5

5 sets; no rest (w 2 DBs):

5 DB hang power snatch

5 DB hang power clean

5 DB push press

Day #5

Snatch – 65%x3, 70%x3x2, 75%x2x3, 80%x1x4

Clean & Jerk – 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 4

Back Squat – 75% x 3 x 5

Good Morning – 3×5

Press – 3 x 8

Monday 4/14/2014

Broward CrossFit – South Florida’s Premier CrossFit Facility

Week of Training

Monday 04-14-14

Strength Training

Back Squat  5 x 4 reps

Good Mornings 3 x 8 reps

Intensity Training

For time

500 Meter Row

40 Front Squats 95M/65W

500 Meter Row

Midline Stability

100 Ab Mat Sit Ups (Not for time)

Tuesday 04-15-14

Strength Training 

15 Mins to build up to a 1 Rep Max Power Jerk

Intensity Training 

For time

3 Rounds

25 Alternating Front Rack Lunge Steps 135M/95W – 25 Each Side total = 50

25 Toe 2 Bar

Wednesday 04-16-14

Strength Training 

Floor Press  5 x 4 reps

3 Attempts Max Strict Pull Ups

Intensity Training

10 Min AMRAP

5 Power Cleans 135M/95W

5 Push Press

5 Bar facing Burpees

Thursday 04-17-14

Strength Training 

10 Min EMOM

3 Hang Snatch Grip High Pull + 1 Full Snatch from Hang – as heavy as possible

rest 10 Mins then

Intensity Training 

21-15-9

Wall Ball 20M/14 – 10 ft target both Men and Women

Box Jumps 24M/20W

Friday 04-18-14

Strength Training  

Deadlift   5 x 4 reps

Pendlay Row 3 x 8 reps

Intensity Training 

10 Min Ladder

2-4-6-8-10-12-etc……………

Deadlift 185M/135W

Double Unders x2

Midline Stability 

50 V Ups (Not for time)

Instruction / Notes:

You have 30 Days to complete the following 15 Prowler Workouts.   Keep track of #1 and #15 to track your progress.   As you can see these workouts vary in load and time duration to help overall muscle recruitment and stimulus which should yield positive results.   Train smart don’t overreach although they are relatively short sessions so you can add them as a finisher to the bulk of your current routine.

Broward CrossFit – Prowler Challenge (30 Day)

Day #1

Testing For Time

100 M High Bar Prowler Push – 180M/90W

Day #2

Bodyweight Max Distance Prowler Push   Once you stop immediately do 20 Air Squats   Approx. 2 Min rest  -  Repeat 4 Times

Day #3

20 Yard Prowler Sprints 90M/50W
Repeat 10 Times with as little rest as possible approx. 30 seconds

Day #4

EMOM 10 Yard Prowler Push 180M/90W
Until Failure – get at least 10 Times

Day  #5

15 Seconds Max Effort Push – 45 Second Rest
Push Prowler 150M/100W as far as possible for 15 seconds back and forth to 100 M Mark.  Take 45 Second rest.  Repeat 10 Times

Day #6

40 Yard Unbroken Prowler Push – Not for time
Start with empty prowler then Men add 15s Women add 10s every trip.  Continue until no longer about to push 40 yards unbroken

Day #7

With a 5 min clock running Push Prowler 100 Meters 90M/50W then immediately run 300 Meters.  Repeat 3 times on the 5 min mark

Day #8

Push Prowler 40 Yds 150M/100W then Walk backwards pulling with a rope 40 Yds
Rest exactly 3 minutes and repeat 4 Times

Day #9

4 Rounds for time
10 M High Bar 180M/90W
5 Burpees
10 M Low Bar 180M/90W
5 Burpees

Day #10

1-2-3-4-5-4-3-2-1
Push Heavy Loaded Prowler 10 Meters 250M/150W
Burpees
Russian KB Swings 70M/53W

Day #11

100 Meter High Bar Prowler Push for time 100M/50W

Day #12

50 Meter High Bar Prowler Push for time 180M/90W
Rest 5 Mins then do it again

Day #13

8 Cycles of 20 Seconds all out effort Prowler Push 100M/50W
40 seconds rest
Total distance is score

Day #14

EMOM for 12 Minutes
10 Meter Prowler Push 300M/200W
if not making it in time skip round

Day #15

Testing For Time
100 M High Bar Prowler Push – 180M/90W

Friday 4/11/2014

Broward CrossFit – CrossFit

Training Prep

Mobility

Strength Training

Sumo Deadlift 5 x 5 reps

Hack Squat 3 x 6 reps

Intensity Training

Testing

100 Meter High Bar Prowler 180M/90W

rest exactly 5 Mins then

1 Mile Run for time

Post Training

Stretch

Thursday 4/10/2014

Broward CrossFit – CrossFit

Training Prep

Mobility

Line Drills

Intensity Training

4 Cycles of the following Sequence

4 Min AMRAP

250 Meter Row

5 Chest 2 Bar Pull Ups

10 Hand Release Push Ups

15 Air Squats

rest exactly 4 Mins

Post Training

Stretch

Wednesday 4/9/2014

Broward CrossFit – CrossFit1

Training Prep

Mobility

Strength Training

Shoulder Press  5 x 5 reps

Upright Rows  3 x 6 reps

Skill Work

1 Armed KB Swing

1 Armed KB Clean

Training Cycle 

EMOM for 12 Mins

a) 6 Right Handed Kettlebell Cleans 53M/35W

b) 6 Left Handed Kettlebell Cleans 53M/35W

*alternate a and b every min.   6 reps in 1 min is paced if finished early MUST hold bell in the rack position.

Post Training

Stretch

Tuesday 4/8/2014

Broward CrossFit – CrossFit

Training Prep

Mobility

Line Drills

Intensity Training

20 Min AMRAP

10 Push Press 115M/75W

10 American KB Swings 53M/35W

10 Box Jumps 24M/20W

Post Training

Stretch

Monday 4/7/2014

Broward CrossFit – CrossFit Davie

Training Prep

Mash – Stretch – Warm Up

Take a minimum of 3 Warm Ups sets prior to Work Sets

Strength Training

Front Squat 5 x 5 reps

Kang Squats 3 x 8 reps

Intensity Training

For time

30 – 20 – 10

Wall Ball 20M/14W

Double Unders x 2

Post Training

Stretch

Friday 4/4/2014

Broward CrossFit – CrossFit Davie, Florida

Training Prep

Mobility

Line Drills

Strength Training

Deadlift   5 x 5 reps

Intensity Training

EMOM 10 Mins

3 Squat Cleans 155M/95W

rest 5 Mins

3 Rounds for time

50 Meter High Bar Prowler 180M/90W

100 Meter Farmers Walk 53M/35W

50 Meter Overhead Walk 53M/35W

2 Rope Climbs

Post Training

Stretch

Thursday 4/3/2014

Broward CrossFit – CrossFit Davie, Florida

Training Prep

Mobility

Line Drills

Strength Training / Weightlifting

EMOM 10 Mins

Power Clean + Power Jerk – heavy as possible

rest 5 Mins

Intensity Training

EMOM 10 Mins

a)Max Chest 2 Bar Pull Ups

b)Max Handstand Push Ups

*alternate each movement on the minute

rest 5 Mins

2 Min Max Double Unders

Post Training

Stretch

 

Wednesday 4/2/2014

Broward CrossFit – CrossFit Davie

Training Prep

Mash – Stretch – Warm Up

Take 3 Warm Up Sets starting w/ empty bar prior to work sets

Strength Training

Floor Press  5 x 5 reps

3 Attempts Max Strict Pull Ups

Intensity Training

EMOM 10 Mins

a)Max Wall Balls 20M/14W

b)Max Perfectly Vertical KB Swings 70M/53W

*alternate each movement on the minute

Post Training

Stretch