Monday-Squat Day
Warmup: Complete
Pigeon or Couch Stretch-1 min each side
Ankle Drills-1 min each side
10 Front Back Leg Swings each side
10 Side to Side Leg Swings each side
Banded Glute Activation 1 min
A)Strength: Back Squats
5×5 @70%
B)Skill/Accessory
EMOM 20
1-Doubles/Singles *Choose challenging reps
2-KB Farmers Carry *Choose challenging weight
3-Doubles/Singles
4-KB Front Rack Carry
Health
A)Substitute Box Squats as needed
B)Same
Tuesday-Horizontal Pressing Day
Warmup-Complete
10 PVC Dislocates + 10 Around the world’s
10 Push ups
10 Pronated Front + 10 Overhead + 10 Supinated Front Band Pullaparts
10 Push Ups
10 Banded Face Pulls
A)Bench Press 1RM
B)Conditioning/Gymnastics Skills
Every 90 secs for 9 mins
Row 15/12 Cal + HSPU
*Rest 2 mins
Every 90 secs for 9 mins
Bike 15/12 Cal + Ring Dips or Static Ring Hold
C)Accessory:Pullups
5x Max Chin Over Bar Hold and slow negative
**Rest 2 mins between sets
Health
A)Same
B)Conditioning/Gymnastics Skills
Every 90 secs for 9 mins
Row 15/12 Cal + Push Ups
*Rest 2 mins
Every 90 secs for 9 mins
Bike 15/12 Cal + Plank Hold
C)Accessory:Pullups
5x Max Chin Over Bar Hold and slow negative
**Rest 2 mins between sets
Or
5x Ring Row Hold at top of ring and slow negative
Wednesday-Posterior Chain Day
Warmup:Complete
5 Inchworms/Seal Stretch
5 Good Morning + 5 RDL’s (Barbell)
5 Beat Swings + 5 T2B
5 Wall Facing Squats + 5 WB
5 Liftoffs to knee with a light weight
A)Deadlift: Build to a heavy 5
*Every rep should begin with a liftoff to the knee and back to the floor. Followed up with a full deadlift.
B)Conditioning: 3 Rounds of
21 WB
15 T2B
9 Plate Burpees
*10 min cap
C)Accessory:
1-GHD Abdominal Rotations 5x:30
2-GHD Hip Ext 5×10
Health
A)Rack Pulls or Pulls From the blocks
*Build to a heavy 5
B)Conditioning: 3 Rounds of
21 WB
15 Sit Ups/Knee Raises
9 Plate Burpees
*10 min cap
C)Same
Thursday-Conditioning
A)Running Intervals
4 sets of 1 mile run *Rest 3 mins b/t sets
*Goal=Negative Splits
Or
B)Bike or Row
1-100 Cals For Time
2-Then, AMRAP Cals in Part 1’s Time
3-Then, For Time the amount of calories in Part 2.
*Goal=Consistency. You should hit part 1 with 80-90% effort. Part 2 should be as close as possible to 100 cals. Part 3 time should be as close as possible to part 1 time.
Health
Same options but scale distances and calories as needed.
Friday-Olympic Weightlifting
Warmup-Barbell Drills
A)Snatch Complex
(Power Snatch w/pause at knee + Squat Snatch)
Then, 3×3 Snatch Pulls
B)Clean Complex
(Power Clean w/pause at knee + Squat Clean)
Then, 3×3 Clean Pulls
C)Accessory:
1-Good Mornings 5×10
2-Bent Over Barbell Rows 5×20
Health
A)Strength
1-Seated Dumbbell Curls 5×10
2-Single Arm Dumbbell Rows 5×10/each side
3-Banded KB Swings 5×20
B)Conditioning:
Row 5000m
*Every 3 mins complete 25 Russian Twists
Saturday
Group CrossFit 9AM
Sunday
Open Gym 1-3 PM