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
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.
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
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.
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
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.
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
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.
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#
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