Phase X - Final Week of Charlie 2013 Mesocycle

All Week
Perform the following with the listed exercise:
EOMOM (Every Other Minute On the Minute)
Set 1: 4 reps @ 65% 1 Rep Max
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 85%
Set 4: 2 rep @ 95%

Monday: Clean
Tuesday: PJ
Wednesday: BSQT
Thursday: C&J
Friday: PP
Saturday: 3 rds, Max UB Hollow Rocks
Sunday: 5k Row

The exercises listed in the couplet are to be completed after the lift, between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
DU - Double Unders
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar

Click here for additional phases

Kettlebell Fitness Workout #197

Day 111/112

HEAVY:
See sidebar

CONDITIONING:
EMOM, 5 Minutes
5 Good Mornings (95/65)
3 Burpees

Then*;
EMOM, 5 Minutes
5 Ring Row

*Make sure your EMOM is not interrupted between exercises.

INTENSITY:
3 Rounds for Time of:
10 KB Clean and Press (1.5p/1p)
15 KB Goblet Squats
20 KB Swings

RESET:
2 Rounds of:
60s Cobra Pose
20 Suspended Pikes*
60s Plank

Wall Ball Fitness Workout #196

Day 110/112

WARM-UP:
Try this warm-up routine (from CrossFitKids.com) 
3 rounds or 5:00 (whichever comes first)
10 PVC pass-throughs
10' Handstand Walk
50' Bear Crawl
10 Air Squats
10 One-legged side-to-side hops, each leg
10' Speed ladder, Sideways Shuffle (link)*
10 Dot Drills (link) 
10 Broad Jumps
100-meter Run

*If you don't have a ladder, draw lines with sidewalk chalk or something similar.

HEAVY:
See sidebar

CONDITIONING:
Every Minute On the Minute; 7 Minutes
1 Dumbbell Turkish Get-Up - go heavy, add weight for each rep.

INTENSITY:
AMRAP - 12 Minutes
5 HSPU
10 Wall-Balls (20/14)
20 Sit-Ups

RESET:
50' Alligator Walk
20 Hollow Rocks
50' Walking Lunge
20 High Kicks (10 each leg)
50' Crab Walk

Sprinting Fitness Workout #195

Left: NO - weak shoulders / Right: YES - solid shoulders, full arm extension and high chest

Day 109/112

HEAVY:
See sidebar

CONDITIONING:
EMOM, 5 Minutes
5 Thrusters (95/65)

EMOM, 5 Minutes
10 Sandbag Push-Press (20/10), either arm

INTENSITY:
3 Rounds for Time of:
100m Sprint
20 Push-Ups
20 Power Snatch Balance (45/35)


RESET:
2 Rounds of:
5 Turkish Get-Ups (1.5p/1p), either arm
20 Alternating Around-the-Worlds (45/25)
50' Samson Stretching Lunge

Mountain Climber Fitness Workout #194

Day 108/112

HEAVY:
Push-Jerk
 Set 1: 4 reps @ 65% 1 Rep Max
 Set 2: 4 reps @ 75%
 Set 3: 3 reps @ 85%
 Set 4: 2 rep @ 95%

CONDITIONING:
Every Other Minute, On The Minute (EOMOM) - 7 Minutes
10 SDHP (95/65)
10 Hollow Rocks

INTENSITY:
5 Rounds for Time of:
30 Mountain Climbers (1 leg / 1 rep)
15 KB Swings (1.5p/1p)
10 Ring Dips

RESET:
2 Rounds of:
10 KB Clean and Jerk (1.5p/1p), either arm
4 Wall Walk-Ups
1 Turkish Get-Up

Tabata Rowing Fitness Workout #193

Day 107/112

HEAVY:
Clean
 Set 1: 3 reps @ 65% 1 Rep Max
 Set 2: 3 reps @ 75%
 Set 3: 2 reps @ 85%
 Set 4: 1 rep @ 95%

CONDITIONING:
EMOM, 5 Minutes
5 Wall Balls (20/14)
5 Box Jumps (24/20")

INTENSITY:
Tabata -
8 rounds each, 20s On / 10s Off; There is no break between exercises
Calorie Row
Push-Press (45/25)
Double Under
Pull-Ups

*Post your lowest rep round as your score

RESET:
50' Spiderman Lunge
50' Walking Lunge
50' Bear Crawl
50' Broad Jump

Weighted Walking Lunge Fitness Workout #192

Day 104/112

SKILL WORK:
Snatch Work

 Practice with a barbell (45/35) and go through roughly 15 minutes of work with the Burgener Snatch Warm-Up




INTENSITY:
5 Rounds for Time of:
21 ABMAT Sit-Ups
15 Weighted Walking Lunges (Bumper - 45/25)
9 Hang Power Cleans (135/95)

RESET:
3 Rounds of:
10 KB Goblet Squats
10 KB Windmills (either arm)
10 KB Push-Press (either arm)

Wall Ball Fitness Workout #191

Day 103/112

CONDITIONING: 
EOMOM*, 6 Minutes (3 rounds)
Max Effort, Sandbag Squat Jumps
Post Reps and weight

*Every Other Minute On the Minute

INTENSITY:
For Time:
50 Wall Balls
15 Ring Dips
50 Wall Balls
15 HSPU
50 Double Unders

RESET:
250m Row
20 KB Orbits, Right
250m Row
20 KB Orbits, Left

GHD Sit-Up Fitness Workout #190

Day 102/112

CONDITIONING: 
3 Rounds of:
200m DB Farmer's Carry(55s/35s)
Rest 90s

INTENSITY:
21-15-9 Reps of:
GHD Sit-Ups*
Push-Press (95/65)

*Sub 15/10lbs db weighted sit-up

RESET:
2 Rounds of:
20 Around-the-Worlds (bumper plate; any direction)
Max UB Plyo Push-Ups (alternate each rep)

Hollow Rock Fitness Workout #189

Day 101/112

CONDITIONING:
Every Other Minute On The Minute, 7 Minutes
Max Effort: Wall Balls (20/14)

INTENSITY:
10 Rounds for Time of:
10 Hollow Rocks
10 Air Squats
2 Broad Jumps (6'/4')

RESET:
400m Sandbag Run
50' Spiderman Lunge w/ 3 second hold

Double Under Fitness Workout #188

Day 100/112

CONDITIONING:
Snatch Complex: High-Hang, Hang and Full*

2 sets: 1 Complex @65% of 1RM
2 sets: 1 Complex @75%
1 set: 1 Complex @85%

*Complete this complex of 3 snatches without dropping the bar.

INTENSITY:
3 Rounds for Time of:
50 Double Unders
10 Dumbell Cleans (45/25) - both arms
250m Row

RESET:
3 Rounds of:
20s Dueling Ropes
50' Bear Crawl

Phase 5, Charlie 2013 Mesocycle Week 1

Phase Length: 2 Weeks
Sets: 1
Rep Range: 20 Rep Max
Load: 50% of new 1 Rep Max

Monday: BP / Max Clapping PU
Tuesday: Snatch / Max UB Pull-Ups
Wednesday: BSQT / 20 Jump Squats
Thursday: Clean / 20 Knees to Elbows
Friday: Push-Jerk / 20 Split Squat Jumps
Saturday: 150 Mountain Climbers
Sunday: Rest Day

The exercises listed in the couplet are to be completed after the lift, between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
DU - Double Unders
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar

Click here for additional phases

Knees to Elbows Fitness Workout #187

Day 97/112

INTENSITY:
For Max Reps
1 minute each of:
Box Jumps (24/20)
Thruster (95/65)
Double Unders

Post total reps to comments. This should be completed in a similar fashion to Fight Gone Bad; i.e. there is no break between exercises.

then;

3 Rounds for Time of:
20 Knees to Elbows
15 Burpees
10 Pull-Ups

Post total time

RESET and CONDITIONING:
5 Rounds
250m Row
60s rest

Back Squat and Clappers Fitness Workout #186

Day 96/112

INTENSITY:
EMOM, 5 Minutes:
10 Ring Rows*

Scale to 5 or 7, depending upon ability

then;

21-15-9
Back Squat (135/95)
Clapping Push-Ups

RESET:
2 Rounds of:
3 Man-Makers
1 Minute Sandbag Over-the-Back*

With a heavy sandbag, pick up a heavy sandbag, throw it directly over your shoulder. Turn around, pick it up and do it all over again for the listed time.

Calorie Row Fitness Workout #185

Day 95/112

INTENSITY:
EMOM, 5 Minutes
4 Handstand Push-Ups

Penalty - 4 Burpees for every HSPU missed

Then;
10 min AMRAP
20 Calorie Row
20 Push-Ups
20 Hollow Rocks

RESET:
4 Rounds:
200m Sprint
30s Break

2 Rounds for quality
 Bear Complex (95/65)*

*Bear Complex is 7 reps without touching the ground of: Clean, Front Squat, Push-Press, Back Squat, Push-Press.

KB Clean and Jerk Fitness Workout #184

Day 93/112

INTENSITY:
10,9,8,7,6,5,4,3,2,1 Reps for Time of:
KB Clean and Jerk (1.5p/1p)
Knees to Elbows

RESET:
2 Rounds of:
400m Run
50' Sandbag Throw and Broad Jump*

* Throw the sandbag as far as you can throw it, then broad jump to it. Pick it up and repeat for the indicated distance.

Snatch and Spring Fitness Workout #183

Day 92/112

INTENSITY:
For Time (10 minute time cap)

5 Snatches (95/65)
100m Run w/ sand bag (60/30)
4 Snatch
100m Run w/ sand bag
3 Snatch
100m Run w/ sand bag
2 Snatch
100 Run w/ sand bag
1 Snatch

Then;
5 min AMRAP
Hang Squat Clean Thruster (115/75)

RESET:
1 Minute each*
Box Jumps (24/20)
Double Unders
KB Swing

*These are not at a high intensity level. Complete the exercises at a moderate tempo.

Phase 4, Charlie 2013 Mesocycle Week 2

Phase Length: 2 Weeks
Sets: n/a
Rep Range: n/a
Load: In no more than 20 minutes, find new 1 Rep Max

Monday: Deadlift
Tuesday: Front Squat
Wednesday: Skillwork
Thursday: As Presribed
Friday: Push Press
Saturday: 50,40,30,20,10 DU, Rest 60s
Sunday: 3 Rds, Max Reps UB Push-Ups

The exercises listed in the couplet are to be completed after the lift, between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
DU - Double Unders
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar

Click here for additional phases

Double Under Fitness Workout #182

Day 89/112

INTENSITY:
3 Rounds for Time of:
50 Double Unders
25 Push-Ups
10 Ring-Dips

RESET:
EMOM, 4 Minutes
4 KB Pistol Squats (or kb goblet squats)

Then;
50' Bear Crawl
4 Wall Walk-Ups
50' Bear Crawl

Deadlift and Burpee Fitness Workout #181

Day 88/112

WARM-UP
4 Rounds:
Sprints, 250m
Rest 30 seconds

5 Minute EMOM
5 Pull-Ups

HEAVY:
Shoulder to Overhead series, EMOM

Strict Press:
1 x 5 Reps @ 75% 1 RM
1 x 5 Reps @ 85%

Push Press:
2 x 3 Reps @ 75%
1 x 1 Rep @ 85%

Push Jerk:
2 x 2 Reps @ 75%
1 x 1 Rep @ 85%

NOTE: If there are multiple sets in a lift, complete both sets EMOM before moving to the next higher set.

Rest 3 minutes, then:
FOR QUALITY:
Dead Lifts - 20 Reps @ 65% 1RM*

*Go for max (up to 20) unbroken

INTENSITY:
7 Rounds
14 Deadlift (135/95)
14 Bar-Facing Burpees
14 Hollow Rocks

RESET:
10 Minutes Mobility and Roll-Out