Delta 2013 mesocycle, Conditioning Phase, Week 7

Length: 8 weeks
"Capacity Building"

Monday: Clean and Jerk Work
Tuesday: Push-Up Ladder
Wednesday: OHS
Thursday: BSQT
Friday: Deadlift
Saturday: 3 Rds, Max Reps Pull-Up, rest 60s
Sunday: 5k Run

EXERCISE KEY:
FSQT - Front Squat
OHS - Overhead Squat
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

Click here for additional phases

Delta 2013 mesocycle, Conditioning Phase, Week 6

Length: 8 weeks
"Capacity Building"

Monday: Death by Deadlift
Tuesday: Max Pull-Ups
Wednesday: Snatch
Thursday: FSQT
Friday: Backwards Run
Saturday: 300 Sit-Ups
Sunday: 45 minute Ruck March

EXERCISE KEY:
FSQT - Front Squat
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

Click here for additional phases

Delta 2013 mesocycle, Conditioning Phase, Week 5

Length: 8 weeks
"Capacity Building"

Monday: OHS
Tuesday: Bear Complex
Wednesday: OH Walking Lunge
Thursday: Sandbag Run
Friday: Dueling Ropes
Saturday: 3rds Max Rep PU; 60s rest
Sunday: 5k Run

EXERCISE KEY:
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

Click here for additional phases

Delta 2013 mesocycle, Conditioning Phase, Week 4

Length: 8 weeks
"Capacity Building"

Monday: Backsquat
Tuesday: Thrusters
Wednesday: Calorie Row
Thursday: Overhead Squat
Friday: Weighted Pull-Ups
Saturday: 200m Walking Lunge
Sunday: Active Rest Day - Yoga or Swim

EXERCISE KEY:
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

Click here for additional phases

Delta 2013 mesocycle, Conditioning Phase, Week 3

Length: 8 weeks
"Capacity Building"

Monday: Bear Complex
Tuesday: SDHP + Clean
Wednesday: Man-Makers
Thursday: Snatch Balance
Friday: Walking Lunge
Saturday: 2rds Max Reps PU, 60s Rest
Sunday: 5k Run

EXERCISE KEY:
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

Click here for additional phases

Sprinting Fitness Workout #209

Day 13/56

CONDITIONING:
EMOM, 12 Minutes
1 SDHP + 2 Squat Cleans
 - 6 sets @ 55% Clean 1RM
 - 2 sets @ 60% Clean 1RM
 - 2 sets @ 65% Clean 1RM
 - 2 sets @ 70% Clean 1RM

*Do 2 Sumo-Deadlift, High-Pulls, then 2 Squat Cleans at the same weight

INTENSITY:
AMRAP, 10 Minutes
100m Sprint
30 Double Unders
10 Burpees

RESET:
2 Rounds of:
15 KB Swings (1p/.5p)
60s Cobra Pose
Max UB Toes to Bar

Delta 2013 mesocycle, Conditioning Phase, Week 2

Length: 8 weeks
"Capacity Building"

Monday: Tire Flips
Tuesday: Weighted Pull-Ups
Wednesday: Thrusters
Thursday: Deadlift
Friday: Bear Crawl
Saturday: Rest Day
Sunday: 45 minute Ruck March

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
OH - Overhead
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar
UB - Unbroken

Click here for additional phases

Delta 2013 mesocycle, Conditioning Phase, Week 1

Total Phase: 8 Weeks
"Capacity Building"

Monday: Weighted Pull-Ups
Tuesday: Weighted Push-Ups
Wednesday: OH Walking Lunge
Thursday: 1 Mile Sandbag Run
Friday: Clean and Jerk
Saturday: 5k Run
Sunday: 15 Minutes: Swim Laps

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
OH - Overhead
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

Box Jumps Fitness Workout #202

Day 5/56

CONDITIONING:
EMOM, 8 Minutes
3 Clean and Jerks @ 75% of 1 RM

Then;
 Max UB Reps: Pull-Ups

(UB: un-broken)

INTENSITY:
21-15-9 Reps for Time of:
Front Squat (115/75)
Push-Ups
Box Jumps (24/20)

RESET:
21-15-9 Reps of:
Around the Worlds (either direction)
Walking Lunge Steps
Sumo-Deadlift High-Pull (45/35)

SDHP, Row, Thruster and Push-Up Fitness Workout #105

Day 29/58

INTENSITY:
10,9,8,7,6,5,4,3,2,1 Rep Rounds of:
SDHP (95/65)
Calorie Row
Thruster (95/65)
Push-Ups, Games Std

RESET:
2 Rounds of:
5 Wall Walk-ups
60s Handstand Hold
60s Cobra Pose

Annie Are You OK Fitness Workout #66

Day 92/112


INTENSITY
Annie Are You OK?
21/15/9 reps of the following exercises:
Row (For Calories)
Burpees
Kettlebell Sumo Deadlift High Pull (53#/35#)
Thrusters (95#/65#)
Medicine Ball Clean (20#/14#)
Wall Balls (20#/14#)

RESET:
2 Rounds of:
Max Handstand Walk
10 GHD Sit-Ups
2 Complete Skin-the-Cats (back and then forward again)

Sandbag Fitness Workout #23

Phase 1 - Day 30/112

INTENSITY:
5 Rounds of:
8 Sandbag Thruster
10 Wall Balls
12 KB SDHP (1.5p / 1p)
15 Double Unders

RESET:
For Quality:
20 Toes to Bar (Strict)
20 Bench Dips
20 PVC Pass Throughs
60s Cobra Pose
60s Plow Pose

19 DEC 2012 - Dumbbell Push-Jerk, K2E, SDHP

INTENSITY:
For Time:
21-15-9-6-3 Reps of
Dumbbell Push-Jerk (40/20)
Knees to Elbows
SDHP (1.5p/1p)

RESET:
100' Bear Crawl
Then 2 Rounds of:
60s Downward Dog Pose
20 Hollow Rocks
60s Cobra Pose

11 DEC 2012 - Run, Wall Ball, SDHP

CrossFit Wichita Games are this weekend! Saturday, December 15th at 9am!

INTENSITY:
3 Rounds for time of:
400m Run
30 Wall Balls (20/12lbs)
30 KB SDHP (1.5p / 1p)

Don't miss the WINTER GAMES at CrossFit Wichita this weekend! 9am at CrossFit Wichita, 535 S. Saint Francis, Wichita.


RESET:

For Flexibility
6 Skin the Cats and hold the bottom (German Hang) for 15 seconds
30 Bridge Ups - http://gymnasticswod.com/content/bridge
Cobra Pose 2 minute hold

Week 4, Phase 1

Week 4, Phase 1
Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 60-65% 1RM (1 Rep Max)

Monday:Push Press / 2 Pull-Ups, 5 Push-Ups
Tuesday:Rest Day
Wednesday:OHS / 5 K2E
Thursday:Clean / 5 Ring Rows, 10 Hollow Rck
Friday:SDHP / 5 Dips, 6 Jump Squats
Saturday:Rest Day
Sunday:Front Squat / 15 Hollow Rocks

The exercises listed after the lift are to be done 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
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press

12 OCT 2012 - CrossFit Chipper

INTENSITY:
For Time:
250m Row
25 Hang Power Cleans (75/45)
25 Dips
25 Front Squats (75/45)
25 Sit-Ups
25 SDHP (75/45)
25 Burpees
25 Thrusters (75/45)
250m Row

RESET:
2 Rounds, 10 Reps of:
Landmine Bus Drivers (each direction)
Suspension Pikes

18 SEP 2012 - AMRAP Wall Balls, Pull-Ups, SDHP

INTENSITY:
AMRAP, 12 Minutes
30 Wall Balls
15 Pull-Ups
5 SDHP (#115/75)

RESET:
2 Rounds, for Quality of:
10 Sampson Lunges
10 Landmine Bus Drivers
10 Supermans

03 AUG 2012 - C2B Pull-Up, Burpees, SDHP

INTENSITY:

Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps


RESET:
2 Rounds for Quality of:
10 Landmine Bus Drivers
10 Suspended Mountain Climbers
10 Cobra Push-Ups

29 AUG 2012 - SDHP, Push-Press, Overhead Walking Lunge

INTENSITY:
5 Rounds For Time of:
10 SDHP (95/65)
10 Push-Press (95/65)
50' Barbell Overhead Walking Lunge (95/65)

RESET:
2 Rounds For Quality of:
15 Sit-Ups
15 Cobra Push-Ups
15 Hollow Rocks

10 AUG 2012 Sandbag OTB, Weighted Push-Ups, SDHP

INTENSITY:
3 Rounds For Time of:
10 Sandbag OTB*
15 Weighted Push-Ups (45/25)
20 SDHP (75/45)

*Sandbag OTB - Over The Back. From the ground, clean heavy sand bag and throw it over your shoulder. Turn around, repeat.

RESET:
2 Rounds of:
10 Landmine Bus Drivers (L and R is 1 rep)
10 Prone Landmine Press, Left
10 Sit-Ups
10 Prone Landmine Press, Right