Monday 200803

Tier 3 Tactical Week 10

Monday
Strength:
Back Squat
6 x 1 rep As Heavy As Possible
WOD:
Every 3 Minutes On The Minute For 12 Minutes:
Run 400m
Max Rep Power Cleans (135/95)

Tuesday
Strength:
Dead-lift
6 x 1 rep AHAP
WOD:
6 Rounds For Time:
50 Double-unders
15 Pull Ups
15 Kettlebell Swing (55/35)

Wednesday
WOD:
Tabata Push Jerks (95/65)
Rest 2 minutes
Tabata Calorie Row
Rest 2 minutes
Tabata Wall Balls (20/14)
Rest 2 minutes
Tabata Burpees

Thursday
Strength:
2 Hang Squat Snatches + 1 Squat Snatch
4 x 3 reps
WOD:
Death By Hang Squat Clean (115/75)
minute 1- 1 Hang Squat Clean
minute 2- 2 Hang Squat Cleans
minute 3- 3 Hang Squat Cleans
*add 1 rep per minute until failure

Friday
WOD: Every 2 minutes on the minute for 24 minutes:
5 Back Squats
95/85-115/95-135/105-155/115-185/135-205/145
225/165-245/175-275/185-295/195-315/215-325/235
Rest 5 minutes then,
6 Minutes:
Max Rep Box Step-ups (24/20)

Saturday
For Time:
Run 800 Meters
Then,
10-9-8-7-6-5-4-3-2-1
Dead-lifts (225/155)
Pull-ups
Ring Dips
Then,
Run 800 Meters

Monday 200727

Tier 3 Tactical Week 9

Monday:
Strength:
Back Squat
4 x 2 reps AHAP
WOD:
4 Rounds for Time:
Run 200 Meters
12 Power Clean (115/75)

Tuesday:
Strength:
Dead-lift
4 x 2 reps AHAP
WOD:
12 minutes increasing ladder
1-2-3-4-5-6-7-8-9-10....
Burpee Box Jump Over (24/20)
Pull-ups
Kettlebell Swings (55/35)

Wednesday:
For Time:
21-15-9
Thruster (95/65)
Hand Stand Push-ups
Rest 3minutes
For Time
30-20-10
Box Step Ups
Toes To Bar
Rest 3 minutes
For Time
50-40-30
Double-unders
Air Squats

Thursday
Strength:
4 x 3 reps AHAP of the following complex:
2 Hang Squat Snatch + 1 Squat Snatch

WOD:

For Time:

50 Push Jerks (135/95)*

 *every break equals  10  sit-ups

Friday
WOD:
For Time:
Row 1,000 Meters
Then,
10-9-8-7-6-5-4-3-2-1
Dead-lifts (275/185)
Burpees
Then,
200 Double-unders

Saturday
Partner WOD:
Accumulate 800 reps as fast as possible:
Power Snatch (75/55)
Wall Balls (20/14)
Sit-ups
Ring Rows
*you choose your strategy (one partner working at a time)

Monday 200720

Tier 3 Tactical Week 8

Monday:

Strength:

Back  Squat

3 x 3 reps AHAP

WOD:

12 minute AMRAP ascending ladder

1-2-3-4-5-6.....

Wall BallS (20/14)

Pull-ups

Tuesday:

Strength:

Dead-lift

3 x 3 reps AHAP

WOD:

9 minute AMRAP

50 Double-unders

40 Sit-ups

30 Kettlebell Swings (55/35)

Wednesday

WOD:

5 Rounds for max reps

1 minute: Max rep Power  Clean (95/65)

1 minute: Max Rep Burpees

1 minute: Max Rep Pull-ups

1 minute: Max Rep Push Jerks  (95/65)

1 minute: Max Calorie Row

1 minute: Rest

Thursday:

Strength:

5 x 2 reps AHAP of the following complex Complex

2 Squat Snatch + 1  Hang Squat  Snatch

WOD:
30-25-20 rep rounds for time:
Front Squat (135/95)
Push-ups

Friday:

WOD:

For Time:

10-9-8-7-6-5-4-3-2-1

Dead-lift  (275/185)

Toes to Bar

Box Jumps  (24/20)

Saturday:

WOD:

30 minute AMRAP/AMREP Ascending Pyramid

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Push Press (115/75)

Chest to Bar Pull-ups

Hang Power Cleans (115/75)

Monday 200713

Tier 3 Tactical Week 7

Monday:

Strength

Back Squat work to 2 x 3 reps AHAP

WOD:

21-15-9  Rep rounds for time

Thrusters  (115/75)

Kettlebell Swings (70/55)

Tuesday:

Strength:

Dead-lift work to 2x3 reps AHAP

WOD: 

15minute AMRAP

7  Power Cleans )135/95)

7 Toes to Bar

7  Box Jumps  24/20

Wednesday: 

WOD:

Tabata Wall  Ball  20/14lbs

Rest 3 minutes

Tabata Power Snatch 75/55lbs 

Rest 3 minutes

Tabata Burpees

Tabata intervals (20 seconds of work followed by 10 seconds of rest, repeated 8 times) is applied in turn to the Wall Balls, Power Snatch and Burpees.

Thursday:

Strength:

5x2 reps AHAP of the following complex

1 Squat Snatch +  1 Hang Squat Snatch

WOD:

12 minute AMRAP

10 Dead-lifts (155/105)

5 Push Jerks (155/105)

Friday:

WOD:

Every 5 minutes on the minute for 30 minutes

10 Back Squats (225/155)

15 Ring Dips

Saturday:

Partner  WOD:

For Time:

300 Double-unders (switch every 50 reps)

Then,

10 Rounds:*

16 Wall Balls (20/14)

16 Pull-ups

Then,

100Dead-lifts (185/125)(switch every 10 reps)

*one parter working while the other rests

Monday 200706

Tier 3 Tactical Week 6

Monday:

Strength:

Work up to a 5 RM Back Squat

WOD:

12 minute AMRAP

5 Wall Balls (30/20) (20/14)

10 Pull-ups

30 Double-unders

Tuesday:

Strength:

Work up to a 5RM Deadlift

WOD:

12 minute AMREP

2 minutes: max rep Deadlift (185/125)

2 minutes: max rep Push-ups

2 minutes: max rep Box Jumps (30/24)

2 minutes: max rep Thrusters (95/65)

2 minutes: max rep Sit-ups 

2 minutes: max rep Power Cleans (95/65)

Wednesday:

WOD:

7 minutes to work to a 1RM Power Clean & Jerk

Then,

5 Rounds For Time:

7 Push Jerks (115/75)

7 Hang Power Cleans (115/75)

Then, 

7min  to  work  to a 1 RM Overhead Squat

Thursday:

Strength:

4 x 2 reps AS Heavy As Possible of the following complex

2 Hang Squat Snatches + 2 Overhead Squats

WOD:

21-15-9 rep rounds for time:

Chest To Bar Pull-ups

Burpee Box Jump Overs (24/20)

Kettlebell Swings  (55/35)

Friday:

WOD:

2 minute EMOM

5 reps of increasing weight Shoulder Press

Men 65,75,95,115, 125, 135, 145, 155

Women: 35, 45,65,75,85,95,105,115

Once you fail your set, or you finish all reps complete  the following:

200 Double-unders

50 Burpees

Saturday:

Partner WOD:

Complete 500 reps using any of the following movements

Wall  Balls (20/14)

Deadlift (155/105)

Sit-ups

Push-ups

*Every 3 minutes on the minute both partners run 200 meters

**split reps however you like

Monday 200629

Tier 3 Tactical week 5

Monday:

Strength: 

15 minutes to work up to a 6RM Back  Squat

Then,

3  x max  rep

Back Squat @90% of 6RM

WOD:

12 minute AMRAP/AMREP Increasing Ladder

1 Air Squat

1 Push Press (95/65)

2 Air Squats

2 Push Presses

3 Air Squats

3 Push Presses

Continue to add 1 rep air squat/push press to each round until time expires.

Tuesday:

Strength:

Work up to a 6RM Dead-lift

Then,

Dead-lift

3  x max reps @90% of 6RM

WOD:

21-15-9 rounds for time:

Power Clean (135/95)

Bar Facing Burpees

Wednesday:

WOD:

3  Rounds For Time:

20 Wall Balls (20/14)

20 Pull-ups 

-Rest  2  minutes-

3 Rounds For Time:

10 Box Jump Overs (24/20)

15 Push-ups

-Rest 2 minutes-

For Time:

50 Kettlebell Swings55/35)

Thursday:

Strength:

4x3 reps As Heavy As Possible

1  Rep of Complex = (2 Power Snatch + 2 Overhead Squats)

WOD:

9 minute AMRAP:

50 Double-unders

40 Sit-ups

30 Thrusters (95/65)

Friday:

WOD:

Conga Line Squat Clean

Working to heaviest single with good form.

Starting weight 95/65lbs Add 10 lbs every round. Once  you fail  the  lift then

400m run

*Score  is  Clean weight

Saturday:

Partner WOD:

30 minute AMRAP:

20 Bench Presses (155/105)

20 Deadlifts (155/105)

40 Calorie Row

Partner 1 completes a round while Partner 2 rests

Monday 200622

Tier 3 Tactical Week 4

The program goals are:

1. Increase functional strength capacity

2. Develop energy systems to better utilize increased strength

3. Increase muscle mass

It is not expected for you to complete all 6 workouts each week. That would more than likely cause over training/under resting issues. It is advisable to include at least 1 rest day and maybe 2 if you're not recovering. So, I will be releasing the first full week of programming each Sunday evening so that you can decide which day(s) you want to take as a rest day. I would advise to mix it up to get the full benefit from this program.

6/21-6/27

Monday:

Strength:

20 minutes to work up to a 8RM Back Squat

Then,

3 sets x Max Rep Back Squats @ 90% of 8RM

aim for last week's 7RM weight

WOD:

For Time:

Row 70 Calories

60 air Squats

50 Sit-ups

40 Push-ups

30 Pull-ups

Tuesday:

Strength:

20 minutes to work up to a 8RM Dead-lift

Then,

3 x Max Rep Dead-lifts @ 90% of 8RM

aim for last week's 7RM

WOD:

5 Rounds For Time:

8 Hang Squat Snatches (95/65)

15 Wall Balls (20/14)

Wednesday:

30 minute AMREP (3 Rounds)

2 minutes: Max Rep Power Cleans (95/65)

2 minutes: Max Calorie Row

2 minutes: Max Rep Double-unders

2 minutes: Max Rep Push Press (95/65)

2 minutes: Rest

Thursday:

Strength:

5 x 3 rounds As Heavy As Possible of the following complex

1 round = 2 Squat Cleans + 2 Front Squats + 1 Jerk

WOD:

For Time:

30 Squat Snatches (115/75)

Each time you break do 7 Burpees

Friday:

27 minutes of:

22 minutes:  Every 2 minutes on the minute 5 Dead-lifts

135/95, 155/105, 185/135, 205/155, 225/175, 255/185,

275/205, 315/215, 335/225, 365/245, 385,265

Remaining 5 minutes: Max Rep Kettlebell Swing (55/35)

Saturday:

7 minutes: Max Calorie Row

Then,

10 Rounds For Time:

6 Power Cleans (155/105)

8 Box Jumps (24/20)

10 Toes to Bar

Then,

7 minutes: Max Rep Wall Balls (20/14)

Monday 200615

Tier 3 Tactical Week 3

Monday:
Strength:
20 minutes to work up to a 7RM Back Squat
Then,
3 x Max Reps @ 90% of 7RM
WOD:
9 minute AMRAP
5 Thrusters (115/75)
7 Bar Facing Burpees

Tuesday:
Strength:
20 minutes to work up to a 7RM Dead-lift
Then,
3 x Max Reps @ 90% of 7RM
WOD:
50 Chest To Bar Pull-ups*
*every break = 5 Box Jumps (24/20)

Wednesday:
5 minute AMRAP/REP
10 Ring Rows
10 Power Snatches (95/65)
-Rest 2 minutes-
5 minute AMRAP/REP
10 Push Presses (95/65)
10 Toes To Bar
-Rest 2 minutes-
5 minute AMRAP/REP
10 Power Cleans (95/65)
10 Push-ups

Thursday:
Strength:
5 x 2 rounds As Heavy As Possible of the following complex
1 round = 2 Squat Cleans + 2 Front Squats + 1 Jerk
WOD:
11 minute AMRAP
50 Double-unders
15 Kettlebell Swings (70/55)
Friday:
Strength:
Bench Press
5 reps each @ 95/55, 115/65, 135/75, 145/80, 155/85,
165/90, 175/95, 185/100, 195/105, 205/110, 225/115
-Rest 5 minutes-
Then,
WOD:
6 minute Max Rep Push-ups

Saturday:
30 minute ascending ladder
1-2-3-4-5-6-7-8-9-10.....
Front Squat (155/105)
Pull-ups
Dead-lifts (155/105)

Monday 200608

6/7-6/13


Tier 3 Tactical Metabolic Strength Week 2

Monday:
Strength:
20 minutes to work up to a 7 RM Back Squat
You should be able to increase this lift by 5-10 lbs
Then,
 2 sets x Max Reps Back Squats @ 90% of 7RM
WOD:
9 minute AMRAP
15 Wall Balls (20/14)
15 Chest To Bar Pull-ups

Tuesday:
20 minutes to work up to a 7RM Dead-lift
Then,
2 sets x Max Reps Dead-lifts @ 90% of 7RM
WOD:
For Time:
30-20-10
Hang Power Cleans (135/95)
Sit-ups

Wednesday:
5 minute AMRAP
8 Shoulder Presses (95/65)
8 Pull-ups
-Rest 2 minutes-
5 minute AMRAP
Row, 12 Calories
12 Power Cleans (95/65)
-Rest 2 minutes-
5 minute AMRAP
9 Kettlebell Swings (55/35)
9 Toes To Bar

Thursday:
Strength:
4 sets of 2 rounds As Heavy As Possible of the following complex:
1 Round = 2 Squat Cleans + 2 Front Squats + 1 Jerk
WOD:
For Time:
Run 400 Meters
100 Double-unders
50 Dead-lifts (225/155)
100 Double-unders
Run 400 Meters

Friday:
Strength:
20 minutes: Every 2 Minutes On The Minute
5 Back Squats
95/65, 115/85, 135/95, 155/105
185/115, 205/135, 245/145, 275/165,
295/185, 315/195
-Rest 5 minutes-
WOD:
6 minute AMREP
Box Step-ups (24/20)

Saturday:
Partner WOD:
Row, 250 Calories (25 calories-then switch)
Every switch on the rower both partners must perform 5 Power Clean & Jerks (135/95)

Monday 200601

Let me start that I have never in my 12 years of being a CrossFit Affiliate used outside sources for all of the workout programming. We have, in the past, used modified versions of various lifting programs from Wendler 5-3-1 Power Lifting, KISS Lifting Program and  Catalyst Athletics Olympic Lifting.

Starting this week and going for the next 12 weeks I am going to be programming all workouts from Tier Three Tactical's 12 week metabolic-strength program. This program is designed for functional fitness athletes who need a high level of metabolic conditioning, and also need to increase their strength and after the Covid 19 shut down we all could use it.

The program goals are:

1. Increase functional strength capacity

2. Develop energy systems to better utilize increased strength

3. Increase muscle mass

It is not expected for you to complete all 6 workouts each week. That would more than likely cause over training/under resting issues. It is advisable to include at least 1 rest day and maybe 2 if you're not recovering. So, I will be releasing the first full week of programming each Sunday evening so that you can decide which day(s) you want to take as a rest day. I would advise to mix it up to get the full benefit from this program.

WEEK ONE:

WODs 6/1-6/6

Monday:
Strength:
20 minutes to work up to a 7 RM Back Squat
WOD:
8 minute AMRAP/AMREP:
Ascending Ladder of
1 Front Squat (Rx Body Weight. Scaled 3/4 body weight)
1 Burpee
2 Front Squats
2 Burpees
3 Front Squats
3 Burpees
Continue to add one rep of front squats and burpees on each round until time expires.

Tuesday:
Strength:
20 minutes to work up to a 7 RM Dead-lift
WOD:
12 minute AMRAP
12 Push Presses (Rx 135/95, Masters 115/85, Scaled 95/65)
12 Box Jumps (24/20)

Wednesday:
20 minutes
3 minutes Max Calorie Row
Then
AMRAP (17 minutes)
7 Wall Balls (20/14)
7 Power Snatches (95/65)
7 Chest To Bar Pull-ups

Thursday:
Strength:
15 minutes to work up to a 1 RM of the following complex
2 Squat Cleans + 2 Front Squats + 1 Jerk (Push or Split)
Touch and go on the cleans. Do not drop the barbell
WOD:
5 Rounds For Time
60 Double-unders
12 Dead-lifts (225/155)
12 Push-ups

Friday:
5 Rounds For Time (25 minutes):
1 minute: Max Rep Power Clean & Jerk (135/95)
1 minute: Max Rep Pull-ups
1 minute: Max Rep Front Squats (135/95)
1 minute: Max Rep Kettlebell Swings(55/35)
1 minute Rest

Saturday:
Partner WOD:
Row 2000 Meters (1000 m each)
Then,
50 Hang Power Snatches (95/65)*
50 Pull-ups*
Then,
200 Double-unders (100 each) (one person working)

*During the snatches one partner must hang from the pull-up bar.
*During the pull-ups one partner must front plank.