Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

In’s

200 single rope turns working on footwork speed

Yoga/Mobility

lats with band

Warm-up

Snatch Complex Warm up (No Measure)

3 Rounds

5 snatch pulls

5 muscle snatch

5 power snatch

Skill/Strength

Snatch Complex #2 (3 x 1)

1 Power snatch + 1 squat snatch + 1 OH Squat
goal is 85-90% of 1 RM

WOD

12/02/15 (AMRAP – Rounds and Reps)

14 Min ETMOM

3 Snatch grip deadlifts

2 Hang power snatch

1 OH squat

Rx:75% of the skill weight

Rx+:85% of skill weight

Out’s

behind the neck press 3 x 8

Superhero Training

Yoga/Mobility

lats with roller

Skill/Strength

Weightlifting

Snatch (3 x 10 / arm )

using Dumbbells or Kettlebell

Gymnastics

Hanging Windshield wipers (3 x ME)

Hanging from a Pull-up bar w/ back parallel to the ground. Extend feet and legs towards ceiling and twist feet to parallel to the ground on one side and then to the next. hitting each side = 1 rep

WOD

12/02/15 SH (Time)

5 rounds for time

10 Med ball cleans

10 toes-to-bar

10 wall balls

Rx:20/14

Rx+: 20/14; 11’/10′

Fitness Heroics – CrossFit Epically Awesome

In’s

15/leg step ups

Yoga/Mobility

quad smash

Warm-up

Stationary #1 (No Measure)

8 Min AMSAP

30 Seconds of Jumping Jacks

4 Inch Worm Burpees

4 Perfect stretches

Weightlifting

Front Squat (5 x 5 @ 75% 1 RM)

WOD

12/1/15 (AMRAP – Rounds and Reps)

15 Min AMRAP

16 Box Jumps

14 Wall Balls

12 KB Swings OH

10 Burpees

Rx:24/20; 20/14;53/35; ker flops

Rx+:24/20 hop on and over; 20/14 Reverse WB; 62/44; strict burpee

Out’s

50 walking lunges

Superhero Training

Yoga/Mobility

couch stretch

Weightlifting

Behind the Neck Press (3 x 10 @ 65% 1 RM)

Gymnastics

Archer Pull-ups (3 x ME)

WOD

12/1/15 SH (Time)

4 rounds for time

250 M row

10 wall balls

15 Push press

Rx: 20/14; 85/65

Rx+: 20/14; 11’/10′; 105/75

Fitness Heroics – CrossFit Epically Awesome

In’s

200 singles of jump rope

Yoga/Mobility

roll traps with bar

Warm-up

Thruster Warm up (No Measure)

2 rounds w/ only a bar

5 Deadlifts

5 DL w/ High Pull

5 Power Cleans

5 Overhead Press

5 Front Squats

5 Thrusters

Skill/Strength

Farmer Carry with Deadlift (Time)

For time with a 15 Min Cap

400 M Farmer Carry with 3 Deadlifts every 20 Steps.

Rx:53/35 (2 KB )

Rx+: 62/44 (2 KB)

WOD

11/30/15 (Time)

Revenge of the CLUSTERS !

10 Clusters

Run 200m

9 Clusters

Run 200m

8 Clusters

Run 200m

7 Clusters

Run 200m

6 Clusters

Run 200m

*THE RUN IS NOW DU OR SINGLES*

5 Clusters

25 DU or 75 Singles

4 Clusters

25 DU or 75 Singles

3 Clusters

25 DU or 75 Singles

2 Clusters

25 DU or 75 Singles

1 Clusters

25 DU or 75 Singles

Rx:85/55; singles or DU

Rx+:95/65; DU only

Out’s

foam roll lats

Superhero Training

Yoga/Mobility

stretch glutes/ hamstrings

Skill/Strength

Weightlifting

Single Arm KB Bent Row (3 x10)

Pendlay or Bent Row w/ KB and 1 arm
Use a bench

Gymnastics

Rope Climb (3 x 3)

do 3 sets of 3 rope climbs

WOD

11/30/15 (Time)

For time

18-15-12-9-6

KB swing EYE level

Knees to elbows

Goblet squat

Box Jumps

Rx: 53/35; 24″/20″

Rx+: 62/44; 30″24″

Fitness Heroics – CrossFit Epically Awesome

In’s

3 x 15 pushups

Yoga/Mobility

Pec minor with ball

Warm-up

Animal Kingdom Warm Up (No Measure)

6 Minute AMSAP

Bear Crawl

Crab Walk

Duck Walk

Lion King Lunges

Skill/Strength

Close Grip Bench Press (5 x 5 )

Hands inside shoulder width.

WOD

11/28/15 (AMRAP – Reps)

Complete each station for 1 min then move to the next without rest. There is a 1 minute station of rest built in. Score is like FGB. Keep track of a running score per round then add it up at the end for a total number of reps completed.

3 rounds (18 Min)

Push Jerks

Toes-2-Bar

Box Jumps (24″/20″)

KB Swings OH

Sit ups

REST

Rx:85/65; 53/35

Rx+:105/75; 62/44

Out’s

quad smash

Superhero Training

Yoga/Mobility

lat stretch

Skill/Strength

Weightlifting

Snatch Balance (5 x 3)

Gymnastics

Muscle-ups (3 x ME)

WOD

11/28/15SH (Time)

5 rounds for time

30 DU or 90 Singles

10 Pull ups

10 OH squats from rack

Rx:115/85

Rx+:135/95

Fitness Heroics – CrossFit Epically Awesome

In’s

roll upper back with foam roller

Yoga/Mobility

Lats with band

Warm-up

6 min Warm up (No Measure)

Complete the circuit below for 6 minutes:

5 burpees

10 sit ups

15 jumping jacks

Skill/Strength

50 Pistols for Time (Time)

11/27/15 WOD 1 (AMRAP – Rounds and Reps)

9 Min AMRAP

Increase by 3’s each round

3 hang cleans

3 wall balls

3 Alt. pistols

6 hang cleans

6 wall balls

6 Alt. pistols

etc….

Rx:95/75; 20/14; 10’/9′ target

Rx+:135/95; 20/14; 11’/10′ target

Rest 2 Min

WOD #2

Double Unders (AMRAP – Reps)

5 minutes As Many Reps As Possible (AMRAP)

Out’s

strict pull ups 3 x 5

Superhero Training

Yoga/Mobility

stretch glutes

Skill/Strength

Weightlifting

Clean Complex with Front squat (3 x 1)

1 rep:

1-Hang clean

1-Clean

1- Front squat

Gymnastics

Reverse Grip Pull Ups (3 x ME)

WOD

11/27/15 SH (AMRAP – Rounds and Reps)

10 Min AMRAP

50 DU or 150 Singles

10 x pull ups

5 x power cleans TNG

Rx:135/95

Rx+:155/105

Fitness Heroics – CrossFit Epically Awesome

In’s

Practice foot work for jerks with PVC pipe

Yoga/Mobility

chest with bands

Warm-up

Jerk Warm-up (No Measure)

Mark Foot Placement

THEN…

3 Rounds w/ a bar

5 Strict Press

5 Push Press

5 Push Jerk or Split Jerk

Skill/Strength

Split Jerk (1 x 1)

Find new 1 RM spit jerk from the rack

WOD

11/26/15 (Time)

Turkey Day Fully Loaded !!

For time

1000 M Row

THEN…

5 rounds

10 Front squats

10 Over the bar burpees

10 Power cleans

10 Weighted sit ups

THEN…

Eat Some Turkey !!!

Rx:95/75; 14# Ball

Rx+:135/95; 20# Ball

Out’s

Roll out before you pig out !

Superhero Training

Yoga/Mobility

shoulders

Skill/Strength

Weightlifting

Behind the Neck Press (3 x 3)

Gymnastics

Clapping Push up (3 x ME)

WOD

11/26/15 SH (Time)

21-18-15-12-9

Row for calories

Bench press

Rx:95/75

Rx+: 135/95