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

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

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

Phase 3, Charlie 2013 Mesocycle Week 3

Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 90-95% of 1RM (1 Rep Max)

Monday: DL / 10 Hollow Rocks
Tuesday: FSQT / 6 Knees to Elbows
Wednesday: INTENSITY ONLY/SKILL WORK
Thursday: Snatch / 4 Strict Pull-Ups
Friday: PP / 8 Push-Ups
Saturday: 5k Run
Sunday: 3 rds, 800m Backwards Run, Rest 120s

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
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

Phase 3, Charlie 2013 Mesocycle Week 2

Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 90-95% of 1RM (1 Rep Max)

Monday: BP / 5 Clappers
Tuesday: BSQT / 6 KB Jump Squats
Wednesday: PJ / 8 Split Squat Jumps
Thursday: INTENSITY ONLY / SKILL WORK
Friday: Clean Ladder
Saturday: Ruck March, 45 Minutes
Sunday: 3 Rounds, Max Reps Push-Press (45/35)

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
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

Phase 3, Charlie 2013 Mesocycle Week 1

Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 90-95% of 1RM (1 Rep Max)

Monday: DL / 10 Hollow Rocks
Tuesday: Press / 4 Strict Pull-Ups
Wednesday: FSQT / 4 Strict Toes to Bar
Thursday: Clean and Jerk
Friday: INTENSITY ONLY
Saturday: 3 Rds, Max Rep Pull-Up, 60s rest
Sunday: 5k Run

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
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

Phase 2, Charlie 2013 Mesocycle Week 4

Phase Length: 5 Weeks
Sets: 4
Rep Range: 6
Load: 75-80% of 1RM (1 Rep Max)

Monday: Clean / 6 Jump Squats
Tuesday: PJ / 6 Split-Squat Jumps
Wednesday: Skill Work / Intensity Only
Thursday: DL / 10 Hollow Rocks
Friday: Snatch / 4 Strict Pull-Ups
Saturday: Max to 0, by 2's: Pull-Ups
Sunday: 45 Minute Ruck March

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
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

Phase 2, Charlie 2013 Mesocycle Week 3

Phase Length: 5 Weeks
Sets: 4
Rep Range: 6
Load: 75-80% of 1RM (1 Rep Max)

Monday: BSQT / 4 Strict T2B
Tuesday: SDHP (Snatch weight) / 6 KB Swings
Wednesday: BP / 5 Clapping Push-Ups
Thursday: Skill Work / Intensity Only
Friday: PP / 4 Strict Pull-Ups
Saturday: Max to 0, by 2's: Push-Up, Rest 60s
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
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

Phase 2, Charlie, 2013 Mesocycle, Week 2

Phase Length: 5 Weeks
Sets: 4
Rep Range: 6
Load: 75-80% of 1 RM (1 Rep Max)

Monday: OHS / 5 Strict Pull-Ups
Tuesday: DL / 6 KB Jump Squats
Wednesday: Press / 8 Push-Ups
Thursday: Clean / 60s Sit-Squat Hold
Friday: Skillwork
Saturday: Max to 0, by 2's: Pull-Up, Rest 60s
Sunday: 5k Run

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
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases

Phase 2, Charlie, 2013 Mesocycle, Week 1

Phase Length: 5 Weeks
Sets: 4
Rep Range: 6
Load: 75-80% of 1RM (1 Rep Max)

Monday: BP / 5 Clapping Push-Ups
Tuesday: BSQT / 8 Knees to Elbows
Wednesday: PJ / 8 Split Squat Jumps
Thursday: SKills / Gymnastics
Friday: Snatch / 4 Strict Pull-Ups
Saturday: Skills + 3 Rds,Max PU, 60s rest
Sunday: 45 minute Ruck March

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
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases

Phase 1, Charlie 2013 Mesocycle, Week 4

Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 55-60% of 1RM (1 Rep Max)

Monday: FSQT / 10 Hollow Rocks
Tuesday: Snatch Balanace / 50' Bear Crawl
Wednesday: INTENSITY ONLY
Thursday: Press / 4 Strict Pull-Ups
Friday: Deadlift / 6 Toes to Bar
Saturday: 7 Minutes to get 5RM: Push Jerk
Sunday: 5k Run

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
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases

Phase 1, Charlie 2013 Mesocycle Week 3

Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 55-60% of 1RM (1 Rep Max)

Monday: BP / 5 Clapping Push-Ups
Tuesday: INTENSITY ONLY
Wednesday: BSQT / 8 Knees to Elbows
Thursday: Snatch / 5 Strict Pull-Ups
Friday: C&J / 10 Split Squat Jumps
Saturday: 7 Minutes to get 2RM; FSQT
Sunday: 45 Minute Ruck March

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
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases

Phase 1, Charlie - 2013 Mesocycle - Week 2

Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 55-60% of 1RM (1 Rep Max)

Monday: INTENSITY ONLY
Tuesday: Deadlift / 10 Hollow Rocks
Wednesday: Clean / 6 KBS
Thursday: Push Press / 30 Double Unders
Friday: Front Squat / 6 GHD Sit-Ups
Saturday: 4 Rounds, Max Reps Push-Ups, Rest 60s
Sunday: 200m Bear Crawl

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
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases

Phase 1, Charlie 2013 Mesocycle - Week 1

Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 55-60% of 1RM (1 Rep Max)

Monday: Snatch/4 Strict Pull-Ups
Tuesday: INTENSITY ONLY
Wednesday: Military Press / 2 HSPU
Thursday: Back Squat / 6 Jump Squats
Friday: Bench Press / 5 Clapping Push-Ups
Saturday: Max Pull-Ups, Rest 60s. Repeat @ -2 PU each rd. until you hit 0 PU
Sunday: Distance Jog

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
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases

Kelly Fitness Workout #124

Day 2/112

INTENSITY:
Kelly
5 rounds
Run 400m
30x Box jump (24 inch)
30x KB swing (20#)

RESET:
For Quality:
21-15-9 Reps of:
GHD Back Extensions
Calorie Row

AMRAP Pull-Ups, Box Jumps and Air Squat Fitness Workout #123

Day 1 / 112

INTENSITY:
AMRAP, 12 Minutes of:
10 Pull-Ups
20 Box Jumps
30 Air Squats

RESET:
3 Rounds:
50m Prowler Push, body weight
20 Double Unders
Rest as needed between rounds

Charlie Series Mesocycle Begins!

Charlie Series, 2013

Let's lift something heavy!

It's been about two months since we broke from our lifting and went through the 60-day Endurance series. Now, it's time to get back into moving heavy weight around!

So, here we go!

 PHASES of HEAVY WORK TRAINING

 Phase 1 - 4 Weeks, Sets: 4,  Rep Range: 15-20,  Load: 55-60% 1RM (1 Rep Max)

 Phase 2 - 5 Weeks, Sets: 4, Rep Range: 8-10, Load: 70-80% 1RM

 Phase 3 - 3 Weeks, Sets: 3, Rep Range: 3, Load: 85-95% 1RM

 Phase 4 - 2 Weeks, Sets: 3, Rep Range: 1-2, Load: Find new 1 RM (95-100%)

 Phase 5 (Deload) - 2 Weeks, Sets: 2, Rep Range: 10-12, Load: 50% 1RM

Endurance Series - Week 8

Phase Length: 8 Weeks
Week 8 of 8

Monday:Pose Form, 4 rounds, 6:00 on, 4:00 off
Tuesday:15:00 Sand Bag Run, Max Distance
Wednesday:Intensity Only
Thursday:200m Walking Lunge
Friday:Max Distance, 15 minutes
Saturday:5k Run
Sunday:Rest

Pose Run - Work on a MAX EFFORT to maintain your Pose Form during the 6:00 minutes on. When you feel your form deteriorate, stop running and start your active rest (4:00). Work on pose form drills; complete 4 sets in this fashion. Each subsequent round should be shorter if you are contributing maximum effort.

Rest no less than 4 and no more than 8 minutes between the Endurance and the Intensity WOD.

For additional information on CrossFit Endurance, check out http://crossfitendurance.com

Show Me Push-Ups Fitness Workout #122

Day 52/58

INTENSITY:
7 Round for Time of:
6 Show-Me Push-Ups
5 Chest-to-Bar Pull-Ups
4 BW Back Squats*

*BW - body weight

RESET:
50-40-30-20-10 of
Double Unders*
Rest, in seconds

Then;
Max UB GHD Sit-Ups**

* If you aren't doing Double-Unders yet, do x3 the given reps in singles...and then work on double unders!!
**UB - Unbroken

Rowing, Swinging and Slamming Fitness Workout #121

Day 51/58

INTENSITY:
3 Rounds for time of:
250m Row
25 KB Swings (1.5p/1p)
30 Ball Slams (20/14)

RESET:
10 Minutes, L-Sit Progression
– On the paralletes, work towards a 30 second L-Sit
– If you cannot do an L-Sit at all, begin with knees completely tucked to the chest and work your way out. Work progressively outward for 10 minutes
– If you have the L-Sit down, do 3 rounds, max time (L-Sit) with a 60 second break between rounds.