ROME, DAY 81: Thursday, March 24, 2016

Make up Monday, Tuesday, or Wednesday OR

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), x5-10 Ring Rows (Next 4)

(C) Powerlifting/Beginners OR Weightlifting/CrossFit Open


  • 5x5 Deadlift or Sumo Deadlift
  • For Time:

Kettlebell Swings
Ab Mat Sit Ups


  • Find a 1RM Hang Snatch from the Knee
  • Find a 1RM Hang Clean from the Knee

CrossFit Open

  • Skills and Mobility

PROJECT BREAKDOWN DAY 36 (+Weekly Preview): Monday, May 4, 2015

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) 800m Run as One Giant Herd Around the Block

(D) Review: Wall Balls, Med Ball Cleans, Wall Ball Burpees

(E) Med-Ball-Super Combo For Time

  • 30 Med Ball Clean-to-> Wall Ball-to-> Med-Ball-Burpee
  • Rest 2 minutes

(F) Review: Push-Up, Burpees, Push-Up Burpee, Russian/American/Two Kettlebell Swing Review

(G) 5 Rounds for Time

250m Run
5 Push Up Burpees (Scale: Burpees)
10 Push Ups
5 Two KB Swings (1.5x2/1.0x2)
10 Russian KB Swings (1.5/1.0)

(H) After ClassCardio Plus: 1-2K Row @ 70-80% of Top Speed for chosen distance

Project Breakdown Week 6

WOD: Thursday, March 19, 2015

(A) Soft Tissue

(B) GymNASTY Mobility

(C) Warm Up WOD

(D) Skill Work: Pistols

Challenge: 1 Left, 1 Right, 2 and 2, 3 and 3 ... get as far as you can in 3 minutes

(E) Skill Work: All KB Swing variations

  • Russian
  • American
  • One Hand
  • Double Kettlebell
  • and also KB Thrusters

(F-1) Active Recovery Row/Run OR Movement Review for workout below

(F-2) 5 Rounds For Time of

  • 200m Farmers Walk
  • 10 Push Ups
  • 10 Russian KB Swings 1.5/1.0
  • 10 One Arm KB Thrusters 1.25/0.75

Zac. Barbell Get Up. Photo by Rafael Vega

WOD: Thursday, February 19, 2015

(A) Soft Tissue

(B) GymNASTY Mobility

(C) GymNASTY Holds

(D) Skill work

  • Handstand/Handstand Push Up Practice (5 min)
    • Challenge: EMOM: 5 HSPUs, 5 Kipping HSPUs
  • Double Under Practice (5 min)
    • Challenge: Choose an unbroken ladder and get as far as you can (ex: 15 unbroken - 30 unbroken - 45, 60 etc.)
  • Turkish Get Up Practice (5 min)
    • Challenge: Hold each position for 10 seconds on your final set
  • Pistol Practice (5 min)
    • Challenge: Try an unbroken ladder with no alternating reps (ex: 2 left pistols, 2 right pistols, 4 L, 4 R, 6 L, 6 R, etc.)

(E) 2-3K Row (active recovery) OR

(F) 12 Min AMRAP (not to be done if coming Friday)

  • 200m Run
  • 16 One-kettlebell Thrusters
  • 8 KB Sumo Deadlift High Pulls

Miles. Slam Balls. Photo by Rafael Vega

WOD and Weekly Preview: Tuesday, February 17, 2015


Lauren's first muscle up!!!

(A) Soft Tissue

(B) GymNASTY Mobility

(C) Barbell Drills: 5xBack Squat, 5xFront Squat, 5xOverhead Squat, 5xPress, 5xThruster, 2x5 Muscle Snatch, 2x5 Power Snatch

(D) Power: 1x2 @ 60% of 1 Rep Max, 1x2 @ 70%, 1x2 @ 75%, 4x2 @ 80%

(E) Review of Wall Balls, Russian Swings, and Russian Double Swing (2 kettlebells)

(F) 8 Min Tabata

Alternating Rounds of Wall Balls and Double Kettlebell Swings (Optional: Russian Swings for Novice Athletes)

(G) Cool Down Half Mile or Mile

Quarter 1, Week 7