Thursday June 25, 2015

As of today we will no longer be using this website. For all posts go to cristiniprogramming.com 

Wednesday June 24, 2015

A) front squat 5 x 4 tempo 3001

B) snatch grip RDL 

6x2 10lbs heavier per set from last week. 

Slow reps

C) 15min Emom 

Min 1 10 Kettlebell swings + 5 strict hspu

Min 2 15 lateral box jump over 24/20

Min 3 40 dubs 

Accessory work 

D) 5x5 GHD sit ups (3011)

E) L sit on parallettes 10 sec Emom for 10 mins 

Tuesday June 23, 2015

A) 15mins to find a 1RM clean and Jerk 

B) barbell cycling 

DT 

5 rounds 

12 deadlifts 

9 hang power clean

6 shoulder to overhead 

All at 155/105lbs

Rest 2 mins between rounds 

This means every round should be unbroken. Focus on smooth and fast transitions between lifts. 

Post each round score individually. 

C) 3 rounds for time 

15 strict dips 

15 strict chest to bars 

Accessory work

D) 5 sets of 

2 snatch balance with no dip + 2 behind the neck push press 

Monday June 22, 2014

A) Backsquat 

5 sets of 4 reps tempo 3001

*stick to the tempo

B) 15 mins to find a 1 RM snatch 

C) 10 min Emom 

1 snatch pull at 120-125% of today's max snatch 

D) 5 rounds 

Row/airdyne 20 cals 

6 muscle ups 

6 power snatch 155/105lbs 

Rest 3 mins between rounds 

Accessory work 

E1) bent over row 4x8 pronated grip 2120

E2)4x  L sit 20sec hang from pullup bar 

Saturday June 20, 2015

"Kinney"

Run 1600 meters

15 Muscle-Ups

15 Deadlifts (275/180)

Run 1200 meters

10 Muscle-Ups

10 Deadlifts (275 lbs/180)

Run 800 meters

5 Muscle-Ups

5 Deadlifts (275/180)

Friday June 19, 2015

A) granite Games qualifier wod 1

10min Amrap 

5 hang squat clean 155/105lbs

7 bar facing burpees 

*hold on to that bar as Long as possible. The burpees are going to slow down no matter what. So do your best to hold on for all 5 cleans. Don't pace out the burpees. Go as fast as you can. Again, they will get slow but don't intentionally go slow on them. Attack them!!

B)  overhead squat 5x1 2201

C) Week 4 Close Grip Bench Press * Set 1 – 5 reps @ 50% 

Set 2 – 5 reps @ 60% 

Set 3 – 5 reps @ 70% 

Sets 4-9 3 reps @ 85-90% 

Set 10 – 10 reps @ 55-65% 

Rest 90 seconds to 2 minutes between sets. 

This is the last week of the volume pressing. Hang in there.

Accessory work 

5 rounds alternating 

D1) weighted Ring Dip 5-6 reps (2111) 

D2) weighted pull-ups (supinated) 5-6 reps

Wednesday June 17, 2015

For the granite games sign up, sign up under the Reebok North community. 

A) front squat 5 x 5 tempo 3001

B) snatch grip RDL 

5x3 10lbs heavier per set from last week. 

Slow reps 

C) Pushpress 

5x2

D) For time 

5-4-3-2-1 

Rope climb 

10-8-6-4-2

Kipping handstand push-up 4inch defecit 

Accessory work 

E) Chinese plank 5x 30on 30off 

Weighted 

Tuesday June 16, 2015

A) 5x 3 position clean + 1 jerk after the 3 cleans 

(Below knee, above knee, high hang)

Heavier then last week 

B)  barbell cycling 

Squat clean to overhead 

8 @ 135/95lbs

6 @ 155/105

4 @ 185/115

2 @ 205/125

2 @ 225/ 150

Rest 2 mins between rounds 

C) run 800m

50 burpees 

Run 400m 

25 burpees 

Run 200m 

10 burpees 

Accessory work 

D) snatch grip Behind the neck press 5x5 

E) Snatch balance with NO DIP 

Monday June 15, 2015

The Granite Games Qualifier starts this week. The first wod is announce on wedneday. We will be programming them into the week. We will Create a community for everyone to sign up under this week. So SIGN UP!!! 

A) Backsquat 

5 sets of 5 reps tempo 3001

*stick to the tempo 

B) 5x3 position snatch 

(Below knee, above knee, high hang) 

Use straps 

Heavier then last week 

C) Snatch pull

10 min Emom 1 rep @110-115% of 1RM focus on positions. Not just standing the bar up. 

D) 6 rounds 

15 cal airdyne 

10 burpees over bar 

5 hang power snatch 135/95lbs (focus on quick barbell cycling) 

Rest 2mins between rounds 

Accessory work 

E1) pendlay row supine grip 3x8

E2) GHD back extensions with a barbell 45/35lbs 3x6-8 (2011)

Saturday June 13, 2015

A) squat clean to thruster 1 rep Emom 

Add 5lbs each minute 

Start at 155/105lbs

B) 21-15-9

Kettlebell swing 32/24kg

Cal airdyne 

C) 3 rounds for time 

10 GHD sit-ups 

16 overhead lunges 135/95lbs

20 double unders 

Friday June 12, 2015

A) overhead squat 5x2 2201

B) Week 3 

 Close Grip Bench Press 8x3

(complete all sets with between 80-90% of your 1-RM) 

Rest 90-120 seconds 

Then . . . One set of: Close Grip Bench Press x 10 reps @ 65-70% of 1-RM

C) For time:

Row 2000 meters

20 Snatches 135/95lbs

60 Pull-Ups

20 Snatches

Row 2000 meters

Accessory work 

5 rounds alternating 

D1) weighted Ring Dip 5-6 reps (2111) 

D2) weighted pull-ups (supinated) 5-6 reps

Wednesday June 10, 2015

A) snatch grip RDL 

5x3 10lbs heavier per set from last week. 

Slow reps 

B) Pushpress 

5x3

C) 

2 min Amrap 

8 burpee box jumps 24/20

12 Dips 

14 chest to bar pull-ups 

16 kb swings 55/35lbs 

18 cal row 

Rest 3 mins 

4 min Amrap 

8 burpee box jumps 24/20

12 Dips 

14 chest to bar pull-ups 

16 kb swings 55/35lbs 

18 cal row

Rest 3 mins

6 min Amrap 

8 burpee box jumps 24/20

12 Dips 

14 chest to bar pull-ups 

16 kb swings 55/35lbs 

18 cal row

Rest 3 mins 

For time 

8 burpee box jumps 24/20

12 Dips 

14 chest to bar pull-ups 

16 kb swings 55/35lbs 

18 cal row

Record as 

C1 reps, C2 reps , C3 reps, C4 time

Accessory work 

D) Chinese plank 5x 30on 30off 

Weighted 

Tuesday June 9, 2015

A) 5x 3 position clean + 1 jerk after all 3 cleans. 

(Below knee, above knee, high hang)

Heavier then last week 

B) barbell cycling 

Power clean and jerk 

10 @ 135/95lbs

8 @ 155/105

6 @ 185/115

4 @ 205/125

2 @ 225/ 150

Rest 2 mins between rounds 

C) for time 

5 muscle ups

10 strict handstand push-ups 

15 cal airdyne (run 200m) 

20 double unders 

25 wallballs 30/20

20 double unders 

15 cal airdyne (run 200m)

10 strict hspu

5 muscle ups

GOAL everything unbroken and sprint pace. High intensity. 

Accessory work 

D) snatch grip Behind the neck press 5x5 

E) Snatch balance with NO DIP 

Monday June 8, 2015

A) Front rack Lunge 5x5 

5-10lbs heavier then last week 

B) 5x3 position snatch 

(Below knee, above knee, high hang) 

Use straps 

Heavier then last week 

C) Snatch pull

10 min Emom 1 rep @105% of 1RM focus on positions. Not just standing the bar up. 

D) 8 rounds 

5 snatch 135/95lbs 

6 burpees over bar 

7 chest to bar pull-ups 

Rest 1:30 between rounds 

Record and post all indivial round times. The idea is speed and consistency. Not 1 round in 48 seconds and the rest at 2 mins 

Accessory work 

E1) pendlay row supine grip 3x8

E2) GHD back extensions with a barbell 45/35lbs 3x6-8 (2011)

Saturday June 6, 2015

16 min cap

40 burpees

30 front squats 95/65lbs

30 burpees 

30 front squats 135/95lba

20 burpees 

30 front squats 185/125lbs

10 burpees 

Max reps front squats at 205/135lbs 

Friday June 5, 2015

A) 5x3 Overhead Squat 2201 Heavier than last week

B) Close Grip Bench Press 

* Set 1 – 5 reps @ 50% 

* Set 2 – 5 reps @ 60% 

* Set 3 – 5 reps @ 70%

* Set 4 – 3 reps @ 85-90% 

* Set 5 – 3 reps @ 85-90%

* Set 6 – 3 reps @ 85-90%

* Set 7 – 3 reps @ 85-90% 

* Set 8 – 10 reps @ 55-65% 

Rest 2 minutes between sets. Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

C)10 min Amrap 

100 Pull-ups 

Every break 30 double unders everytime you drop off the

Bar 

Remaining time max muscle ups

Accessory work 

5 rounds alternating 

D1) weighted Ring Dip 5-6 reps (2111) 

D2) weighted pull-ups (supinated) 5-6 reps

Wednesday June 3, 2015

A) snatch grip RDL 

5x3 10lbs heavier per set from last week. 

Slow reps 

B) Pushpress 

5x5

C) Amanda 

9-7-5

Muscle ups 

Squat snatch 135/95lbs 

Accessory work 

D) Chinese plank 5x 30on 30off 

Weighted 

Tuesday June 2, 2015

A) 5x 3 position clean + 1 jerk after all 3 cleans. 

(Below knee, above knee, high hang)

B) barbell Cycling  

7 squat clean tap and go 135/95lbs

Rest 3 mins

6 squat clean tap and go 155/105

Res 3 mins

5 @ 185/125

Rest 3 mins 

4 @ 205/135

C) 21 min Emom Alternating 

Run 200m 

10-20ft handstand walk 

30 double unders + 6 burpees no jump at the top 

Accessory work 

D) Behind the neck press 

5x5 

E) Crossover symmetry Scap Jacked