Monday
Warmup-3 Rounds of 200m run or row + 10 Push ups + 5 Strict Pull ups
A)Close Grip Bench Press
5×[email protected]% 5RM w/pause
B)WOD: AMRAP 14
2K/1.6K Row
Then, 30 Strict HSPU (Scale 25-20-15)
Then, max HSPU
Tuesday
Warmup-Barbell Drills
A)”Kevin” EMOM until failure of each
1-Snatch every minute on the minute until you fail to hit a rep during the minute
2-Clean-same as above
3-Deadlift-same as above
Goal-add 5-10 pounds every minute. This should at least last 30-40 minutes so make manageable weight jumps and double up a couple rounds if needed.
Wednesday
Dynamic Warmup
A)Farmers Carry Handles
*AHAP down and back under 1 minute
B) WOD: “Justin”
Buy In-40 Burpees
25 T2B
50 Doubles
20 Deadlifts (135/95)
50 Doubles
15 Pull ups
50 Doubles
10 S2O (135/95)
50 Doubles
5 Bar Muscle Ups
Buy Out-40 Burpees
*We will all miss you Justin :(. Good Luck in Columbus!
Thursday
A)Conditioning: EMOM 40
1-15/12 Cal Bike
2+15/12 Cal Row
3-200m run
4-Rest
Friday
Mobility/Warmup-1 min Pigeon or Couch
Then, Banded Glute Activation
A)Front Squat 5 RM w/ 1 sec pause
B)WOD:20-18-16-14-12-10-8-6-4-2
DB Front Squats (50/35)
Push ups
*Every round 25ft DB FR Walking Lunges
Saturday
9AM-CrossFit Workout TBA
Sunday
Open Gym 9-11AM