ROME, DAY 43: Monday, February 15, 2016

(A) Muscle Mash

(B) Mobility + Back Stepping Barbell Lunges 8x10 (5/side), increase weight each set

(C) PL and Beginners OR WL and CrossFit Open Athletes

PL and Beginners

Front Squat 5x5, each set followed by
x15 Russian Swings
Max Ring Rows
... time permitting: 3x500m Row Sprints

WL and CF Open

Muscle Snatch 2x5 @ 45-55% of 1RM
Power Snatch 3x12 @ 50-60% of 1RM
Snatch + Overhead Squat (1+3)x1 @ 65%, 70%, 75% of 1RM
Front Squats 5x5
Snatch Deadlift 3x4 @ 131% of 1RM
After Class:
1x Max Ring Rows
1x Max Ring Dips
1x Max Strict Pull Ups
1x Max Plank Hold
1x Max Strict Chin Ups
40 Alternating Pistols
1K Cooldown Row

M. Photo: Rafael Vega

M. Photo: Rafael Vega

PROJECT OPEN DAY 100: Wednesday, December 9, 2015

(A) Muscle Mash

(B) Mobility + Front Squats ... in 8 sets, work up to 1x5 @ 80% of 1RM

(C) Front Squats 4x12 @ 60-65% of 1RM

(D) 5-6 Timed Intervals of x10 Ground-to-shoulder-to-overhead 135/95


Alternate between 5x 100m Run Sprint (70-85% of top speed) and 5x 200m Row Sprint (70-85% of top speed)


PROJECT OPEN DAY 75: Saturday, November 14, 2015

(A) Muscle Mash

(B) Mobility + Front Squats 8x3 ... reach 85% of 1RM by last set if possible

(C) 3x2 @ 90% of 1RM front Squat

(D) 800m Jog

(E) Bench Press Max Out (Find a 1RM for the day)

(F) Circuit Training: 5 circuits of the following

  • x10-20 Abs (Mix and Match: Ab Mat Sit Ups, Toes to Bar, Knees to Elbow, GHD Sit Ups)
  • x10-20 Posterior Chain (Mix and Match: Good Mornings, GHD Back Extension, Bench Hypers)
  • x10-15Snatch Grip Press Behind Neck
  • x16-20 Barbell Lunges (22-85 lbs.)
  • Max Strict Pull (Mix and Match: Bent-Over-Rows, Strict L-Pull-Ups, Strict L-Chin-Ups, Strict Pull-Ups, Strict Chin-Ups, Strict Ring Pull-Ups/L-Pull Ups)

PROJECT OPEN DAY 54: Friday, October 23, 2015

(A) Muscle Mash + Equipment Set Up

(B) Mobility + Band Pull Apart Cycle (First 4 Mobility Movements); Archer Ring Rows w/ 3s Pause x4-8 (Next 4 Mobility Movements)

(C) Dips/Rings Dips 3x Max Out

(D) Movement Review and Warm-Up for Conditioning Workout

(E) For Time

20 Front Squats 95/65
10 Toes to Bar + 10 C2B Pull Ups
16 FS and 8+8
12 FS and 6+6

(F) Cooldown + Mobility

Preview: Monday Obstacle Course.     Photo: Rafael Vega

Preview: Monday Obstacle Course.  Photo: Rafael Vega

PROJECT BREAKDOWN DAY 150: Wednesday, August 26, 2015

(A) Muscle Mash + Trainer's Choice Mobility

(B) Independent Barbell Warm Up for Weightlifting or Powerlifting. Novice Athletes: Drill movements with guidance from trainer

(C) Weightlifting or Powerlifting

WL: Clean and Jerk Max Out

  • Time Permitting: Front Squat Max Out

PL: Front Squat Max Out

  • Time Permitting: Push Press Max Out

(D) If done early: do 3x15-20 Deficit Squats, alternating with 3x15-20 Russian KB Swings
... if you went f&^% heavy, don't do this. Save your legs for Friday.

Pretty much the only way I can go to sleep some nights.      Photo: Rafael Vega

Pretty much the only way I can go to sleep some nights.   Photo: Rafael Vega