Spoiler Alert! Starke Training Week 2-16-15 To 2-21-15

Starke Training Week 2-16-15 To 2-21-15

Monday 2-16-15 Holiday WOD

Holiday Throwdown. 

A.

Build to your heaviest 1RM back squat as a group. Add all individual totals for a combined group total. 

B.

5k group time trial. Unlimited switches. Keep it short, fast and hard. 

C.

Group Relay 50/50 here!

Each member of the team must finish the exercise before the next person starts.

50 Wall Balls

100 Double unders

50 KB Snatches 25/Arm 30/50#

100 Alternate lunges on the spot (50/leg) 25/45# plate holding bus driver style. 

D.

“Circle Burp”

250 Burpees

As a team only one person can be working at a time. The group must complete 250 BURPEES total in the shortest time possible. 

Tuesday 2-17-15 WOD

CrossFit & Fitness

A. 5 Rounds not for time

5 Strict Pull Ups (add weight if needed)

5 BB Strict Press

CrossFit:

B. 6 Min AMRAP

8 BB OHS @ 75/115#

20 Russian KBS 30/50#

Fitness:

B.

6 Min AMRAP

10 Push Ups

20 Russian KBS 30/50#

Wednesday 2-18-15 WOD

CrossFit:

A.

EMOM for 10 Min 3 BB Cleans @70-75%

B.

EMOM for 10 Min

5 Shoulder to overhead @ 75/115# & 5 C2B Pull Ups

C.

5 Min AMRAP

Burpee Muscle Ups (ring or bar) or Burpee pull ups

Fitness:

A.

6-8 Russian KBS EMOM for 10 Min 80/100#

B.

EMOM for 10 Min

4 Double Bell C&J 30/50# & 4-6 Ring Dips

C.

5 Min AMRAP Burpee Box Jumps

Thursday 2-19-15 WOD

CrossFit:

A.

3x10 Backsquat Build to a heavy 10 for the day and start your first set once you reach your working weight. 2-3 min recovery between sets (this is a good time to work on correctives and mobility work).

B.

5 Min AMRAP

5 Power Snatch @ 95/135#

10 T2B 

Fitness:

A.

3x10 Backsquat Build to a heavy 10 for the day and start your first set once you reach your working weight. 2-3 min recovery between sets (this is a good time to work on correctives and mobility work).

B.

5 Min AMRAP

10 Wall Balls 14/20# & 9/10’

Friday 2-20-15

WORKOUT 13.5

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Notes

Please be sure to watch the entire workout instruction video (above).

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus

This workout begins as a standard four-minute AMRAP of 15 thrusters and 15 chest-to-bar pull-ups. If the Athlete completes 90 reps (three complete rounds) before the time cap, there is a four-minute time bonus. The workout is now an eight-minute AMRAP.

The Athlete can continue working as fast as possible (i.e. there is no requirement to rest or wait until four minutes are up). For example, if an athlete completes three rounds in 3:00, their time is extended to 8:00 and they can immediately begin working on their fourth round, with five minutes remaining.

Now, if the Athlete completes 180 reps (six complete rounds) before the eight-minute time cap, there is another four-minute time bonus. The workout is now a 12-minute AMRAP. If the Athlete completes 270 reps (9 complete rounds) before the 12-minute mark, the workout becomes a 16-minute AMRAP. This pattern repeats indefinitely, as long as an additional 90 reps are completed before the time cap.

Saturday 2-21-15 WOD

20 Min AMRAP

4 BB Front Squats 115/155+

8 T2B

12 HSPU

16 KB Snatches (8/arm) 30/50#