Monday

·      Front Squat 3-1

·      Emom 12  squat Clean 225/135—2   KB Swings---15

·      Core- everything 20 reps(cunches, right side crunches, left side crunches, toe touches, leg raises, flutter kicks, rverse crunches, bicycles, crunch&reverse crunch combo

·      Row 1000m

Tuesday

·      3-1 one plate and ½ Bench\

·       5-4-3-2-1 Mu/Thrusters 165 / 50 Dubs (in between each )

·      AMRAP 20   20 Ring dips/ 400M/ 20 Pushups

·      Shrugs (maybe)

Wednesday

·      3-6-9   85% Deadlift / Weight Pullups 45 lbs (girls do what u can)

·      1 min L sit drill ( half of your max L sit for time then that long to rest for 1 min)

·      40-50% snatch work

·      30-20-10 TTB /  15 Box jumps (24/20)

Thursday

·      Max Front Rack Jerk

·      Handstand Walk 10 min practice (go unbroken)

·      300 double unders for time w/ emom 5 burpees

Friday

·      OHS 5 rep Heavy Sets (Work on stability)

·      Snatch heavy 1 rep max

·      Core- everything 20 reps(cunches, right side crunches, left side crunches, toe touches, leg raises, flutter kicks, rverse crunches, bicycles, crunch&reverse crunch combo

·      3 RFT KB Lunge (53/35) horizontal length of gym / C2B Pullups 15

JEAH

Monday- 
1. Row 4x 500m row w/ 1 min rest (ALL OUT!!)
2. 3-1 OH Sq
3. EMOM 8- 1 Snatch @ 90% (Only get 1 attempt per minute. If you miss you will add on an extra minute at the end)
4. For Time: 75 T2B w/ EMOM of 20 Double Unders

Tuesday-
1. Run 4 400m. Rest times it takes you to complete the run
2. 3-1 Bench w/ 2 negatives when doing 1 rep
3. EMOM 20-ODD-5 clean and jerks @135/95 (Focus on speed)
Even-Men=5 muscle ups
Girls= 5 ring dips (try to go unassisted as long as possible)

Wednesday –
1. Diane (Men and Women go prescribed weight no matter what)
2. Row 2000m for time (ALL OUT!!!)
3. Back Extensions 3x20
4. L-sit on bars (Take your max L-sit and divide it in half. L-sit for that time then rest for that time. Do 8 sets. Example: Max L-sit is 20 sec. Ill do L-sit for 10 sec with 10 sec rest. That’s only 1 set, do 8.)
5. 3x20 weighted sit ups

Thursday-
1. If you want to go to GSkells bday wod at 9am
2. Shoulder Press 5x5/Superset w/ handstand walk for distance or Work on handstand balance near the wall.
3. Snatch practice- Work @ 50% w/ form (5-10 minutes)
4. For time: 40 wall balls
2 rope climbs
20 wall balls
4 rope climbs
10 wall balls
6 rope climbs

Friday-
1. Smolov
2. 3 sets 15 GHD sit-ups/ superset 1 minute plank

3. 3 rnds:

5 Muscle ups
10 KB swings
5 Power Cleans @ 75%
10 C2B Pull Ups
Right into…
For Time:
25 Burpee Box Jumps 24/20

Monday

• Max Effort Front Squat 1 1/4 type 3-1
• Good mornings Heavy 5x5 
• Back Extensions 3 x 20
• Weighted situps 3x10   Superset Strict TTB 3 x 10
• Pullup Work for skill

Tuesday 

• ME Bench press ( down to one plate ) 3-1
• Weighed Dips 6 x 3 (controlled) superset w/max BW dips
• Heavy Jerk Work 5 x 3 (work on split)
• Bent over Rows (Pendlay) 6 x 5 (Add shrugs if want too)

Wednesday 

• Convential Grip Deadlifts medium weight 3 x 8
• Strict leg raises 3 x 15
• 21-15-9 Powerclean / box jumps / C2b Pullups

Thursday 

• Bench press 8x5 65% of max (slow on way down/ explosive way up) Superset with plyo pushups 45+25 set of 10
• Strict Press 5x5
• Strict shrugs 4 x8 superset HSPU Failure
• Work on weakness

Friday

• Smolov
• Snatch 4x50% 3x60% 2x75% 1 x 80% 3 x 70% 2x60% Cool down sets as needed.
• Weighted overhead lunges (gym length x 3) using KB
• Planks 3x:45 
• 3x15 KB situps

Monday--

• Low Box Squat (High Bar) 3-1
• Glute Hammy Raises 4 x 10 (4 sec count)
• Weighted Situps 3x20
• Superset with HTTB x 10
• Shrugs Strict Heavy

Cool Down - Row 5-10 min light pace

Tuesday--

• Close Grip Bench 
• Strict Press 3 x 10 (Moderate weight)
• 8 Rounds for time:
• 2 powercleans 85%
• 2 rope climbs
• 6 ring dips

Cool Down-- Jog quarter mile / STretch

Wed--

• Partial Deadlifts 3x20
• Strict leg raises 3 x 12
• EMOM 20
• 15 KB swings on even
• 7 Burpess on ODD Minutes

Cool Down-- Row 500 M / Back Extensions

Thursday

• Bench Press 5 sets---> 5 light 5 medium 5 heavy
• Ring Dips Heavy 3x10
• Push Press 5x6
• superset with HSPU Failure

Cool Down-- Stretch hardcore

Friday--

• SMolov
• Sled Pushes 5x5 Heavy 50 M
• "Annie"
• "Karin"+ MUscle Ups (goal 30)

Cool Down-- Row

Monday 
1. Deadlift 3-1 GO HEAVY
2. 3x10 reps S2O @ 75%
3. Abs- 3 sets of 10 GHD sit ups/ Superset 10 T2B
4. Skill- 3x 20 pistols

Tuesday
1. Normal grip bench 3-1 (When reached your failed set of 1 rep, do 2 sets of negatives with that same weight).
2. EMOM 10- 2 P. clean @ 80%
3. For time: Guys- 30 Muscle ups
Girls- 10 rope climbs
4. Cash out/skill- 100 dubs/500 m row/50 box jumps @ 24” guys and 20” girls (Feel the movements, not all out)

Thursday
1. Squat 10x3 Smolov
2. Pirouette HSPU (strict)- Guys-3x5-7
Girls-3x5-7 negatives
3. Abs- 7 min EMOM of Guys- 30 sec plank hold w/ 25lb plate
Girls- 30 sec plank hold w/ 10lb plate
4. Skill- Guys 3x 15-20 reps of c2b pull ups
Girls 3x 8-10 MU progressions (Jump MU)

Friday
1. Bench 5x8-10 @ 80% of weight from Tuesday
2. 5x 100m sprints (50m down & 50m back) ALL OUT EFFORT!!!
3. For time: Isabel (Guys and Girls go prescribed weight)
4. Row 5-10 minutes lightly
Saturday
WOD if wanting too

WEEK 3 

 BACK EXTENSIONS WHENEVER WE CAN – GOAL TO INCREASE OLYMPICS DOWN THE ROAD

 ( NOT GONNA PROGRAM IN BECAUSE LOOKS LIKE TO MUCH)

Cash outs everyday of at least something

Pick a weakness

Monday

(Max effort squat day)

·      OverHead Squatsà Warm up 3 rep then work way to one rep max

·      Deadlift 3 x 10 ( work on speed)

·      Glute Hammy Raises 3 x 8 (four count on way back down)

·      Weighted situps 3 x 20

Tuesday

(Max effort bench day)

·      Floor Pressesà 3 reps until no longer then continuing working up to a one rep max

·      Ring HSPU ( girls muscle up progression stuff) (rep/set = feel for that day)

·      10 deficit pushups superset with max diamond pushups

·      One Arm Press (controlled) KB 3 x 10

·      Back Extensions 3 x 20

Wednesday

Snatch

Squat Clean

Thursday

·      Smolov squats 3^rd day

·      Barbell Shrugs 3 x 8 (strict controlled) (225 )

·      Rows Heavy 3x5 (185)

·      Russian Twists on GHD/ L sits   3 x 20

WOD pistols in wod

Friday

·      Bench Press 3 x 10 75%

·      Tricep Extension 4 x 8

·      Handstand walk practice over 200 ft

Longer WOD

WEEK 2 Playas   

 BACK EXTENSIONS WHENEVER WE CAN – GOAL TO INCREASE OLYMPICS DOWN THE ROAD

 ( NOT GONNA PROGRAM IN BECAUSE LOOKS LIKE TO MUCH)

Cash outs everyday of at least something

Pick a weakness

Monday

(Max effort squat day)

·      FRONT SQUATSà 3 reps until no longer then continuing working up to a one rep max

135 170 185 225 245 / 275 295 305 315

·      Glute Hammy Raises 3 x 8 (four count on way back down)

·      Straight leg raises  3 x 15 (superset with plank holds – 30 sec or until failure)

·      Strict press 5 repper Paralletes (45 & 25 plate)

·      Cash out 3rds: 20 wall balls 5 mu’s Jeff=3:00/ Justin 2:30/ Mike F/ Kelsey 5      /GSkell 5:21

Tuesday

(Max effort bench day)

·      CLOSEGRIP BENCH PRESSà 3 reps until no longer then continuing working up to a one rep max

·      (Superset with Max TTB for each one rep max set)

·      One Arm Press (controlled) KB 3 x 15

·      BW Dips 3xfailure (controlled)

·      Chin up work up to one rep max

·      Powerclean

5 on first minute light weight 5 min

3 on minute medium weight 5 min

3 on minute heavier weight 5 min

1 on minute heavy ass weight 5 min

Wednesday

Day off (Unless you feel fresh)

Thursday

·      Smolov squats 2^nd day

·      Pistols 3 x 10

·      Barbell Shrugs 3 x 8 (hip shrug)

·      Rows Heavy

WOD

Friday

·      Bench Press 3 x 10 65%

·      Tricep Extension 4 x 8

·      Russian Twists on GHD/ L sits

·      Push Jerk technique

WOD

Monday

Max Effort – High bar back squat work up to 3 rep max then 1

135 x 10 185x5  225x3-5  265x3 295x3 305x 3 315x 1325x1 330x1

Glute ham raises 1 sets to failure

Back extensions 2 x 20 reps,

Goodmornings whatever you are feeling 5x 135 155 165

Strict leg raises 4 sets of 10

Strict Press -   failure presses 1 rep

Tuesday

Max Effort – Standard bench press work up to 3 rep max then 1

135 x 10  185 x 5  225 x3 235x 2   245 x 1 250 x 1 260 x1

Superset pushups – 3 x 10 deficit pushups 1 1 1

Weighted Dips -  on rings work up to max 3 rep then 1 rep

BW 25 x 2 45 x 2 65 x1 75 x 1 85 x 1 45 till failure then BW till failure

Power Cleans EMOM 10  @ 75% 185 Justin 195

3 sets of max effort pullups

9 11

Wednesday

Day off (Unless you feel fresh)

Thursday

Dynamic squats – Smolov numbers (text mike to get these)

Pistols – 4 x 10 (each leg) Either weighted or try not assisted

Snatch Rows 4 x 6

Power Snatch @ 75%

Barbell Shrugs 3 x 15 ( focus on more hip shrug)

Weighted sit ups (superset with windshield wipers) 3 x 15

(WOD)

Friday

Dynamic Bench – 10 x 3 60% (use three different grips, keep alternating)

Tricep Extension 4 x 8

Shoulders- Push Press Heavy 5

(WOD)

Sat

(WOD)

Josh Bridges, 2013 Southern California Regionals Men's Champion

Monday 052013

Max Effort Lower Body -
High Bar Back Squat
Work up to 3 RM, then continue to 1 RM

Assistance -
3x20 GHD Raises
2x20 Good Mornings

Strength -
Strict Press - find 5 RM

Midline -
5x15 Strict Hanging Leg Raise

Post lift loads to comments

Methods

According to our main programmers, Justin and Mike, this is the method we'll be using in our first cycle to focus on gaining strength:

Westside Barbell Conjugate Method

Read up!

The Goal

2013 CrossFit Games Regionals team workouts.  Keep your eyes on the prize! :-)