12-19-18

Strength:

3 superset rounds:

7 behind the neck strict press
10 good morning

10-15 V-up (try to do as a smooth set unbroken)

*On the strict press, build in weight while focusing on keeping the midline stable. This is a difficult movement and it will be much lighter than what you can strict press. Use the strict press weight for your good mornings.


WOD:

15 minute AMRAP:

1 minute front rack hold 135/95#

10 power clean

20 back squat

JonMichael WeigelComment
12-17-18

“We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable as well.”

- Greg Glassman

http://journal.crossfit.com/2007/04/understanding-crossfit-by-greg.tpl

JonMichael WeigelComment
12-15-18

Partner WOD:

5 rounds each:

10 dumbbell power clean 50/35#

10 dumbbell push press

10 dumbbell backward stepping lunge (held farmers style)

*While one athlete works, their partner holds pushup support position on the rings.


JonMichael WeigelComment
12-14-18

Interval:

6x500 meter row

*rest 2 minutes between efforts


Post WOD accessory:

With a set of dumbbells preform 3 rounds:

20 box overs 24x30/20x30”

5 single leg Romanian deadlift (per leg)

10 floor press
*rest 2 minutes between rounds


JonMichael WeigelComment
12-13-18

Strength:

5 rounds 3 minutes each:

5 seated dumbbell strict press (per arm) seated on box

2 seated sled pull (heavy)


WOD:

“Nasty Girls v2”

3 rounds for time: *16 minute time cap

50 pistol squat

7 muscle ups

10 hang power clean 175/125#


JonMichael WeigelComment
12-12-18

Skill:

Kettlebell work:

Swings

Transitions

WOD:

12 minute AMRAP:

2-4-6-8-10-12-14-16…

Burpee kettlebell tater 53/35#

Knees to elbow

JonMichael WeigelComment
12-10-18

Strength:

2 minute rounds:

7x3 pause front squat 3 second hold at the bottom

*superset with 5-10 strict chin up


WOD:

For time:

30-20-10 (21-14-7 for females on the row)

Calorie row

AbMat situp and toss 20/14#


JonMichael WeigelComment
12-7-18

Skill:

15 minutes to work on

Muscle up transition drills

Kipping drills

(accumulate 45 - 60 repetitions of the combination of these 2 drills)


Barbell Cycling:

10 minute OTM:

7 power snatch (Must be touch and go)


JonMichael WeigelComment
12-6-18

30 minute alternating OTM:

3 hang clean (65-70% of 1RM clean)

7-15 handstand pushup (45 seconds of work)

30 seconds max jumping lunges

JonMichael WeigelComment
12-5-18

Strength:

7x3

Strict press (work to a max set of 3 for the day)


WOD:

For time: 16 minute cap*

2 rounds

150 double under (2 minutes of double under practice)

50/40 calorie row

50 wallball shot 20/14# to 10/9’

50 dumbbell snatch 50/35#


JonMichael WeigelComment
12-3-18

Skill:

12 minute ALT OTM:

7-10 pushups

5-7 strict toe to bar


WOD:

7 minute AMRAP:

5 front squat 155/105#

1 rope climb


-Rest 1 minute


7 minute AMRAP:

10 dumbbell power clean 50/35# (2 dumbbells)

5 burpee over dumbbell

JonMichael WeigelComment
11-30-18

WOD:

“G.I. Jane”

For time:

100 burpee pullup

*Use a pullup bar that is at least 6 inches above your standing reach.


Post WOD Mobility:

Work with your coaches and spend 20 minutes working on what ails you most from the week.


JonMichael WeigelComment
11-29-18

Strength:

Front squat:

3x5

2x3

3x1
*Build to a 1RM for the day, complete 1 set every 3 minutes, Complete 10-20 shoulder taps after each set.

WOD:

Death by 10m


JonMichael WeigelComment
11-28-18

Strength:

5 superset rounds on a 3 minute clock:

3 deadlift (build to a 3rm)

5-10 strict ring dip

*If you have the ability, do a strict muscle up to begin your set of dips.


WOD:

For time: *15 minute cap

20-15-10-5

Power clean 95, 125, 155, 185/65, 85, 105, 125

Med ball situp and toss

*1 rope climb to start the workout and finish each round (5 total)


JonMichael WeigelComment
11-27-18

WOD:

3 rounds, perform 45 seconds of work and spend 15 seconds transitioning at each station:

Ski cal

Pushup

Kettlebell swing 53/35#

Kettlebell overhead squat 53/35#

Toes to bar

Backward Goblet lunge 53/35

Box hop 30/24”

V-up

Superman 3 second holds

C2 bike cal


JonMichael WeigelComment
11-26-18

WOD:

“Fran”

For time:

21-15-9

Thruster 95/65#

Pullup


Strength at 15 minutes on the clock:

20 minutes to Build to a clean and jerk 1rm
*Stay safe. You will be tired, lift smart and lift as heavy as you can while fatigued.


JonMichael WeigelComment
11-24-18

Partnered WOD:

“Hamilton” (all rowing weather depending but most likely)

3 rounds for time:


1k row


50 pushup


1k run
 (row)

50 pullup

*Split work as desired. 1 works while 1 rests.

JonMichael WeigelComment