Scribd
Upload
573 views

Training Calendar - May 2012

This document outlines the workout schedule and activities for the XF Invictus CrossFit gym for the month of May 2012. It includes both daily metcon workouts focusing on strength and conditioning as well as longer term programming with a mix of strength, gymnastics, and metabolic conditioning work like "Filthy 50", "Diane", and "Cindy". Many workouts incorporate elements like squats, deadlifts, push presses, pullups, and running.

Uploaded by

michelletabor
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as PDF, TXT or read online on Scribd
573 views

Training Calendar - May 2012

This document outlines the workout schedule and activities for the XF Invictus CrossFit gym for the month of May 2012. It includes both daily metcon workouts focusing on strength and conditioning as well as longer term programming with a mix of strength, gymnastics, and metabolic conditioning work like "Filthy 50", "Diane", and "Cindy". Many workouts incorporate elements like squats, deadlifts, push presses, pullups, and running.

Uploaded by

michelletabor
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

~ May 2012 ~

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

29
DELOAD -- off

30
DELOAD -- off

1
XF Invictus April 30 DEADLIFTS 3-round WOD w. rowing, thrusters, burpees (~ 3.5 mins. each round)

2
XF Invictus 5/1 SOHP 8-min AMRAP w. pushups/double-unders

3
XF Invictus 5/2 FRONTSQUATS 8-min WOD w. pullups, boxjumps, snatches

5
XF Invictus 5/3 HANGCLEANS 12-min AMRAP w. KbS, wallballs, sprints

6
XF Invictus 5/4 1RM PUSHPRESS 4 rounds of 9 deadlifts, 6 frontsquats, 3 pushpress

7
"Kelly" in 32:11

8
XF Invictus 5/7 BACKSQUAT 10-min AMRAP w. manmakers, pullups, boxjumps

9
XF Invictus 5/8 TGU's 3-rounds of 3-min. metcon with swings, wallballs, sprint

10

11
XF Invictus 5/9 1-ARM PRESSES L-sits 21-15-9 powercleans + HSPUs (9:32)

12
XF Invictus 5/10 DEADLIFTS row/swings/run WOD

13
XF Invictus 5/11

14
XF Invictus 5/12

15
XF Invictus 5/14 2012 Games, Regionals WOD #4 (360 reps of squats, pullups, OHP)

16

17
XF Invictus 5/15 BENCHPRESS 3x 8 mins of row,pushups,swings

18
XF Invictus 5/16 DEADLIFTS 4x 3-mins of wallballs,deadlift,run

19
XF Invictus 5/17 Muscle-up practice . TGU's, swings, and a 27min. WOD w. running, manmakers, rowing

50m SPRINTS w. burpees + "Jackie" (row 1000m, 50x swings thrusters, 30x pullups)

20
XF Invictus 5/18 Partner WOD: 75x swings, pullups, thrusters, and boxjumps (28 mins)

21

22
XF Invictus 5/21 1RM SQUAT CLEAN + "Diane" (5 mins)

23
NOT Invictus 5/19 SOHP Seal Grinder PT's "Running with Cindy" (32 mins)

24
XF Invictus 5/23 3 rounds for max reps in 1min. -- wallballs, powercleans, boxjumps, burpees (12 mins.)

25

26
XF Invictus 5/24 AM: BACKSQUAT + 5round metcon: Row, OH squats, pullups (16 mins) PM: "Filthy 50" (27 mins)

27
XF Invictus 5/25
AM: SNATCH + powercleans/dip WOD (13 mins) PM: Invictus 4/24: FRONTSQUATS, pullups, run (12 mins)

28
PM: XF Invictus 5/26
5 round metcon of row/wallballs (30 mins.) AM: DEADLIFT + SOHP + shuttle SPRINTS w. Fac. Athlete group

29

30
Did the final Faculty Athlete session with our trainees: BACKSQUATS, PUSHPRESS, pullups, and a 4-minute Tabata with air squats

31
GREY = CLUSTER 2WODs/day I got this idea in a video about high- vs. low-volume training.

You might also like