Monday
Warmup-Complete:
1 min Pigeon Pose
1 min Couch Stretch
1 min in Hip Circle Bands
10 Empty Bar Box Squats
A)Box Squats
21-18-15-12-9-6-3
B)Conditioning: EMOM 24
1-Row 15/12 Cal or 12/10 or 10/8
2-Strict HSPU
3-Bike 12/10 Cal or 10/8 or 8/6
4-C2B Pull ups
*Goal=Row and Bike should take aprox 40-50 secs
*Goal=Gymnastics stuff should be done under :30 secs and get the majority of your rest here.
Tuesday
Warmup-PVC Drills/Band Pullaparts
Then, Barbell Drills (5 Hang Power Cleans + 5 S2O)
15 Box Step Ups (Bodyweight)
10 WB
A)Strength: Strict Press
Build to a heavy single in 10 mins
Then, 3×5@75%
B)WOD: Intervals
First Round: 2 min ON/1 min OFF
1-Max Box Jumps (24/20)
2-Max Power Cleans (135/95)
3-Max WB (20/14)
4-Max Box Step Ups (50/35) (24/20)
5-Max S2O (135/95)
Then, Second round: 1:30 ON/:30 OFF
Wednesday
Warmup-Group Dynamic Warmup
A)Conditioning: WOD’n Wednesday
WOD: 3 Rounds of:
Run 400m
10 DB Power Cleans (50/35)
50ft DB Walking Lunges (50/35)
WOD: 3 Rounds of:
Run 400m
20 KB Swings (53/35)
20 Alt KB Snatches *From the floor
WOD: 3 Rounds:
Run 400m
5 Bar MU
*30 min total cap, no rest between WODs
B)Accessory: Posterior Chain
1-Single Leg KB RDLs 3×10-15 reps
2-Goid Mornings 3×20 reps
Thursday
A)WOD:Conditioning
Complete WODs Every 12 mins
30-20-10
Cal Row
Burpees to Target
30-20-10
Med Ball Cleans
Slam Balls
30-20-10
Cal Bike
Burpees to Target
Friday
“20.3”
Saturday
Group CrossFit 9AM
Sunday
Open Gym 1:30-3:30pm