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Physical Program
[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”About” _builder_version=”3.19.1″ background_color=”#fbfcfd” custom_padding=”0|0px|0|0px|false|false”][et_pb_row custom_padding=”0px||” _builder_version=”3.18.6″][et_pb_column type=”4_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.18.6″][/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding=”15.0781px|0px|0|0px|false|false” _builder_version=”3.17.6″ gutter_width__hover=”3″ gutter_width__hover_enabled=”3″ parallax_1__hover=”off” parallax_1__hover_enabled=”off” parallax_2__hover=”off” parallax_2__hover_enabled=”off” parallax_3__hover=”off” parallax_3__hover_enabled=”off” parallax_4__hover=”off” parallax_4__hover_enabled=”off” parallax_5__hover=”off” parallax_5__hover_enabled=”off” parallax_6__hover=”off” parallax_6__hover_enabled=”off” parallax_method_1__hover=”on” parallax_method_1__hover_enabled=”on” parallax_method_2__hover=”on” parallax_method_2__hover_enabled=”on” parallax_method_3__hover=”on” parallax_method_3__hover_enabled=”on” parallax_method_4__hover=”on” parallax_method_4__hover_enabled=”on” parallax_method_5__hover=”on” parallax_method_5__hover_enabled=”on” parallax_method_6__hover=”on” parallax_method_6__hover_enabled=”on” use_background_color_gradient__hover=”off” use_background_color_gradient__hover_enabled=”off” background_color_gradient_start__hover=”#2b87da” background_color_gradient_start__hover_enabled=”#2b87da” background_color_gradient_end__hover=”#29c4a9″ background_color_gradient_end__hover_enabled=”#29c4a9″ background_color_gradient_type__hover=”linear” background_color_gradient_type__hover_enabled=”linear” background_color_gradient_direction__hover=”180deg” background_color_gradient_direction__hover_enabled=”180deg” background_color_gradient_direction_radial__hover=”center” background_color_gradient_direction_radial__hover_enabled=”center” 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make_fullwidth__hover_enabled=”off” use_custom_width__hover=”off” use_custom_width__hover_enabled=”off” width_unit__hover=”on” width_unit__hover_enabled=”on” custom_width_px__hover=”1080px” custom_width_px__hover_enabled=”1080px” custom_width_percent__hover=”80%” custom_width_percent__hover_enabled=”80%” use_custom_gutter__hover=”off” use_custom_gutter__hover_enabled=”off” make_equal__hover=”off” make_equal__hover_enabled=”off” border_radii__hover=”on||||” border_radii__hover_enabled=”on||||” box_shadow_style__hover=”none” box_shadow_style__hover_enabled=”none” box_shadow_color__hover=”rgba(0,0,0,0.3)” box_shadow_color__hover_enabled=”rgba(0,0,0,0.3)” filter_hue_rotate__hover=”0deg” filter_hue_rotate__hover_enabled=”0deg” filter_saturate__hover=”100%” filter_saturate__hover_enabled=”100%” filter_brightness__hover=”100%” filter_brightness__hover_enabled=”100%” filter_contrast__hover=”100%” filter_contrast__hover_enabled=”100%” filter_invert__hover=”0%” filter_invert__hover_enabled=”0%” 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animation_intensity_roll__hover_enabled=”50%” animation_starting_opacity__hover=”0%” animation_starting_opacity__hover_enabled=”0%” animation_speed_curve__hover=”ease-in-out” animation_speed_curve__hover_enabled=”ease-in-out” hover_transition_duration__hover=”300ms” hover_transition_duration__hover_enabled=”300ms” hover_transition_delay__hover=”0ms” hover_transition_delay__hover_enabled=”0ms” hover_transition_speed_curve__hover=”ease” hover_transition_speed_curve__hover_enabled=”ease”][et_pb_column type=”1_2″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text admin_label=”Title” _builder_version=”3.16.1″ text_font=”||||||||” ul_font=”||||||||” ol_font=”||||||||” header_font=”||||||||” header_2_font=”||||||||” header_3_font=”Oswald||on|on|||||” header_3_font_size=”12px” header_3_font_size_tablet=”4vw” header_3_font_size_last_edited=”off|desktop” header_3_letter_spacing=”7px” header_3_line_height=”1.6em” header_4_font=”||||||||” header_5_font=”||||||||” header_6_font=”||||||||” custom_margin=”||0px|40px” custom_margin_phone=”|||0px” custom_margin_last_edited=”on|phone” custom_padding=”|5vw||” custom_padding_phone=”|0vw||” custom_padding_last_edited=”on|phone” animation_style=”slide” animation_direction=”left” animation_intensity_slide=”10%” locked=”off” header_font_size__hover=”30px” header_font_size__hover_enabled=”30px” header_letter_spacing__hover=”0px” header_letter_spacing__hover_enabled=”0px” header_text_shadow_style__hover=”none” header_text_shadow_style__hover_enabled=”none” header_text_shadow_color__hover=”rgba(0,0,0,0.4)” header_text_shadow_color__hover_enabled=”rgba(0,0,0,0.4)”]
2019
[/et_pb_text][et_pb_divider color=”#ff4c00″ divider_weight=”2px” height=”2px” _builder_version=”3.16.1″ max_width=”70px” module_alignment=”left” custom_margin=”||8px|” animation_style=”fade” locked=”off”][/et_pb_divider][et_pb_text admin_label=”Title” _builder_version=”3.19.4″ text_line_height=”2em” header_2_font=”Oswald|700|on|on|||||” header_2_font_size=”40px” header_2_font_size_phone=”30px” header_2_font_size_last_edited=”on|phone” header_2_letter_spacing=”0.2em” header_2_line_height=”1.4em” header_2_text_shadow_style=”preset3″ header_2_text_shadow_blur_strength=”0.4em” header_2_text_shadow_color=”rgba(255,255,255,0.6)” custom_margin=”|||30px” custom_margin_tablet=”|||0vw” custom_margin_phone=”||0px” custom_margin_last_edited=”on|phone” locked=”off” animation_style__hover=”none” animation_style__hover_enabled=”none” animation_repeat__hover=”once” animation_repeat__hover_enabled=”once” animation_direction__hover=”center” animation_direction__hover_enabled=”center” animation_duration__hover=”1000ms” animation_duration__hover_enabled=”1000ms” animation_delay__hover=”0ms” animation_delay__hover_enabled=”0ms” animation_intensity_slide__hover=”50%” animation_intensity_slide__hover_enabled=”50%” animation_intensity_zoom__hover=”50%” animation_intensity_zoom__hover_enabled=”50%” animation_intensity_flip__hover=”50%” animation_intensity_flip__hover_enabled=”50%” animation_intensity_fold__hover=”50%” animation_intensity_fold__hover_enabled=”50%” animation_intensity_roll__hover=”50%” animation_intensity_roll__hover_enabled=”50%” animation_starting_opacity__hover=”0%” animation_starting_opacity__hover_enabled=”0%” animation_speed_curve__hover=”ease-in-out” animation_speed_curve__hover_enabled=”ease-in-out”]
May 20-May 26
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Out here at the Rogue Invitational, which is awesome. I highly suggest everyone come out here if they can, as it is very similar to the feel of the CrossFit Games. The athletes are incredible, and the legends divisions is one of the coolest things I have ever seen.
As always-
Keep at it, and never stop paying the man! As always, any questions let me know.
-Josh
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Run 3 miles 80%
Bench 5×5@80%
10 min emom
Odd 20/15 bike cals
Even 20 ghd
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5 k row
Snatch
6×3 70-85%
Snatch Pulls
3×3 @95%
Then-
Swim
500m warm up
Rest 3 min
5×100 on 1:45
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Strength and Core work:
EMOM 18:
1. Candlesticks (both feet) 8 reps
2. Max Mountain Climbers :40
3. Max Hollow Rocks :40
Metcon:
2 Rounds-
800 M run
30 Burpees
100 Air squats
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Front squat
4×7 @70%
Rogue Invitational Chipper-
100 cal row
80 wall ball 20/14
60 ttb
40 box jump over 24”/20″
100’ walking lunge holding kb’s 53s/35s
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21-15-9
Thruster 135#/95#
Ctb pull ups
Bike cal
Back squat
Work to heavy
Then
80% x3 for 5 sets
4 rds
400 meter true form run
10 db snatch 115#/80# alt arms
Then
3 sets
15 glute ham raises
On last one hold plank for 30 sec use band if you have one
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50 Minute Continuous Effort:
(This means being able to keep moving without stopping, but not red lining)
Bear Crawl 100′
100 Single Unders
200m light jog
40 sit ups
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Swim
Warm up
6×100 on 2 min
Main
Swim a mile
Tread water for 8 min
Then-
Power snatch 6×3 Building
Snatch pulls 5×3 @ 90%
Power snatch 135/95
Ctb pull up
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Tabata air squats
4 rds
20 sec on 10 sec off
Right into
4 rds
Tabata push ups
4rds :20 on/ :10 off
So a total of 4 min of work
Then
10 rds
5 hand release burpees 100 yard run
Then
5 rds
7 manmakers 60#/40#
14 box jump overs 20″ holding 10#/5# weights
Then
5 sets not for time
20 lunge steps holding 60# db/40#
10 weighted pull ups strict 10#/5#
10 strict hspu
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Strict Press (using last weeks top number):
Every 2 minutes for 20 minutes (10 sets):
2 reps at 65%
2 reps at 70%
2 reps at 75%
3 reps at 75%
1 reps at 85%
1 reps at 85%
1 rep at 90%
1 rep at 95%
1 rep at 98%
1 rep at 101%
Metcon:
30-15-30
Dual DB Squat Cleans
Dual Db Shoulder to Overhead
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Rest Day
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12 min amrap
10 deads 275/205
10 wall ball 30#/20#
10 box jump overs 24″/20″ no touch
Muscle snatch
6×3
Work up
Power snatch
6×3 @ 80-85%
Speed pulls @ 85%
6×3
180′ sled push 1:1 with partner (reds are 55# plates), women use Yellow plates 35# in stead of reds. Same pattern though.
Empty
1 red
2 reds
3 reds
4 reds
5 reds
4 reds
3 reds
2 reds
1 red
1 red
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Rest Day
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25 thrusters 95#/65#
25 burpee
25 slam ball 50#/30#
25 dB snatch 100#/70#
Deadlift 315/225
Bench 205/145
4K row
Hold 1:50-1:55 pace/2:00-2:05
Try to get it to 23-21 strokes per min
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Go at 0:00
5 rds
25/18 cal ski
25 ghd
Go at 20:00
5 rds
25/18 cal row
7 bench 225/155
Go at 40:00
5 rds
20/15 cal bike
7 power cleans 225/155
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EMOM 15:
1. 3 Wall Climbs
2. :40 of Elbows to High Plank
3: :40 Flutter Kicks
Metcon:
Amrap 15:
5 Burpees
10 Air Squats
15 Push Ups
100m Sprint
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5 rds
5 power cleans 185/135
5 shoulder to over head
50’ walking lunge with weight on back
Rest 10 min
21 sandbag cleans 150/100
9 rope climbs
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10 rds
10/8 cal bike
30 du zues
Then-
Suicide sprints with (3 sets of this below)
3 dball cleans 150/100#
run ball 25′
Do 3 dball cleans
Then Run back (not with ball) to start and back to ball
3 dball cleans run with ball 25′ farther
3 dball cleans
Run back to start (not with ball) and back to ball
3 dball cleans run with ball 25′ farther
3 dball cleans
Run back to start not with ball and back
3 dball cleans run ball 25′ farther
3 dball cleans
Run back to start and back to ball (not with ball)
3 dball cleans run ball back to start line
3 dball cleans
Rest 1:1
So you are running 25′ further every time
For time
800 meter run true form
10 full clean and jerks 225/155
800 meter run true form
10 full clean and jerks 245/165
800 meter run true form
10 full clean and jerks 265/175
800 meter run true form
2 sets
Running clock
4 min max cals row
3 min max push ups
2 min max bike cals
1 min max strict pull ups
Rest 10 min repeat
50 back squats 225/155 if you break do 5 manmakers 55#/40#
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Get Outside and play for 45 minutes to an hour! Tomorrow is a rest day because Monday is MURPH.
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Rest Day
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4 rds
25 power snatch 75#/55#
25 wall balls 20/14#
25 ttb
25 bar facing burpee
Dead lifts
5×4 dead stop beteen reps building
Then
5 sets not for time
15 ghr last rep hold at 90 for 30 sec
20 lat pull downs
20 strict dips
20 minutes on the minute
First 10 …200/150 meter row
Last 10…200/150 meter ski
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Rest Day
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