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Day 1: Skwatts or Deadz

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

2rnds

20m Monster Walk Fwd/Bwd

200m Run

20m Lateral Monster Walk L/R

200m Run

20 Bridges w Hip Circle

40m Walking Lunge

Metcon (AMRAP – Reps)

Tabata :20 work, :10rest x 16

American KB Swings 53/35

Burpee Box Jumps 24/18”

*Alternate Movements

*Score is total Rep Count

Box Squats (Find an 8RM @ 2”Below Parallel, 3×8 @ 90% )

Sumo Deadlift (Find an 8RM then 3×8 @ 90% )

RFESS (3×8/side)

Rear Foot Elevated Split Squat

Day 1: Pull/Push Progression

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Clarkys Body Shop – GPP

Practice

Warm-up (No Measure)

2 Rounds

20sec Gymnastics Plank

5 Pushups

10sec Transition

30sec Banded ATYI

10sec Transition

30sec Hollow Hold *Bent

Ring Rows (Base Score)

Pulling Progression Level 1 (5 Sets @ 80% of max Rep Set)

*End Goal is 25-25-25-25-25

*Must complete 5×25 Ring Rows to move to Lv 2.

Each week build on last set

Do not add reps unless completed previous training day.

Example:

Day 1: 7-7-7-7-7+

Day 2: 7-7-7-7-8

Day 3: 7-7-7-8-8

Day 4: 7-7-8-8-8

Day 5: 7-8-8-8-8

Day 6: 8-8-8-8-8

Day 7: 8-8-8-8-9

Record in Notes completed sets

Pushup Progression (1:1 Ring Row : Pushup)

*End Goal is 15-15-15-15-15 on Toes OR 25-25-25-25-25 on Knees.

*Must complete 5×15 Pushups AND Complete Pulling Progression Level 1 to move to Level 2.

Each week build on last set

Do not add reps unless completed previous training session

Example:

Day 1: 7-7-7-7-7+

Day 2: 7-7-7-7-8

Day 3: 7-7-7-8-8

Day 4: 7-7-8-8-8

Day 5: 7-8-8-8-8

Day 6: 8-8-8-8-8

Day 7: 8-8-8-8-9

Record in Notes completed sets
*Pushups on Toes Prefered

*Chest must touch ground

Metcon (Time)

For Time

100 Double Unders/10 Balls

80 Double Unders/20 Balls

60 Double Unders/30 Balls

40 Double Unders/40 Balls

20 Double Unders/50 Balls

*Sub Singles + Burpees for DU’s

*Example: 100 Double Unders = 100 Singles + 10 Burpees

*Ball refers to Wall Balls or Ball Slams

Tahoe Detox

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

8min AMRAP

10 PVC Goodmornings

10 V-Ups

10 Prone Windshield Wipers

30 Banded Overhead Press

1min/Side Thread the Needle

1min Puppy Pose

Metcon (AMRAP – Reps)

Tabata :20 work, :10rest x 16

Situps *Rx+ Toes to Bar

Strict Press 55/35 *Rx+ 95/55

*Alternate Movements

*Score is total Rep Count

Good Mornings (3×15 w/Light Band)

Gymnastic Plank (2min )

* Toes are pointed

* Body is like a rainbow

Tahoe Detox (Distance)

8min AMRAP

60m Sled Repeats

*Start with an empty Sled

*Every 60m add 25/10#

*Travel as far as possible

Retest 2/22/17: Don’t Need No PecDeck!

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

10min AMRAP

200m Run

20 Banded Field Goal Press

10 Ring Rows

10 Barbell Pushups

30 Banded Reverse Windmills

Metcon (Time)

5 Rounds

20 Burpees

25 Hand Release Pushups

200m Run Sled Run *Light Weight

12 Commando Pullups (6L/6R)
* Commando pull-ups: Hand are touching, pull the bar to your Right trap then to your Left Trap. Every pull-up counts as a rep.

Retest 3/30/17: The bike is my friend…….

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Clarkys Body Shop – GPP

Happy Birthday Suzy Hamilton!!!!!
Mental Toughness

Warm-up (No Measure)

200m Run

20 Burpees

40m Walking Groiner

1min Prone Lateral Leg Drops

30sec Up Dog Pose

30sec Down Dog

Midline Work

EMOM x 9

Min 1: 40sec stone @ gut

Min 2: 30sec light Pallof Press

Min 3: 30sec light Pallof Press

Sonofabitch (4 Rounds for calories)

4 Rounds

1min Max Cal/Max Effort on Assault Bike

400m Jog

2min Rest

Testing: Pullups & Press

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

8min AMRAP

10 Ring Rows

10 Pushups

10 Ball Slams

10 American KB Swings

Weighted Pull-ups (Find a 1RM)

Ring Rows (1 set up to 20)

Shoulder Press (3-1-1-1-1)

Metcon (Time)

Complete w a Partner

200 Weighted Walking Lunges

* Partner Holds a Handstand

*Sub OH Bar Hold

150 Pushups

* Partner holds a Chinup

-One partner works, One partner holds

-Divide work up as needed

Testing: Front Squat

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

8min AMRAP

15 Max Effort Pulls on Rower

50 Paper Mt Climbers

5 Box Jumps

20 Double Unders or 60 Singles

1min/side Hip Internal Rotation Stretch on wall

1min/side Banded Lat/Tricep

Front Squat (3-1-1-1-1)

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Hotel or Hostel…

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Clarkys Body Shop – GPP

Competition Day… with Yourself

Warm-up (No Measure)

1min Jumping Jacks

30sec/side Leg Swings

1min Bridge Hold

1min Squat Thrusts (Burpees w/o pushup)

30sec Butt Kickers

30sec High Knees

30sec Speed Skaters

Optional WOD

Clarkys might be shutting down because we are running the LIGHTHOUSE 5K. Here are some “Hotel” workouts that I put together that require little to no equipment. Choose one if you want or go HIKING!!! 🙂

Hotel Beginner #1 (No Measure)

30min Run @ Easy Pace

Every 4min perform 10 FAST Burpees

Hotel Beginner #2 (3 Rounds for reps)

AMRAP Hand Release Pushups 45sec x3

1min Rest

Hotel Beginner #4 (Time)

21-15-9

Jump Squats

Pushups

Hotel Advanced #3 (Distance)

3 Rounds

Handstand Walk For Distance

20sec Plank

20sec Side Plank

20sec Plank

20sec Side Plank

*Note For Time

Hotel Advanced #6 (Time)

Buy In: 100 Double Unders

3 Rounds

10 Handstand Pushups

15 Burpee Jumps Over Chair

20 Pistols

400m Run

Hotel Advanced #8 (Time)

5 Rounds

20 Lunge Jumps

20 Situps

20 Vups

Hotel Intermediate #2 (AMRAP – Rounds and Reps)

AMRAP 20min

5 Wall Climbers

10 Squat Jumps

15 Vups

Hotel Intermediate #5 (Time)

21-15-9

Hand Release Pushups

Bench/Chair Dips

V-ups

Hotel Intermediate #10 (Time)

EMOM x 15

5 Clapping Pushups

100m Sprint

5 Burpees