Programming 5/27/19-6/2/19

Monday

A)”Murph”

Run 1 mile

100 Pull ups

200 Push ups

300 Air Squats

Run 1 mile

Rx-Wear Vest

*Many scaling options available

Tuesday

A)Every 5 minutes for 50 mins

Max Cals in 1:00

Score=All Calories added together

Wednesday

A)”Coffland”

Accumulate 6 min Hang Hold

*Everytime you drop you have to complete 800m run + 30 Push ups before hanging again

Rx-From Bar

Scaled-Rings with feet on box maintaining plank

B)Accessory: If there is remaining time

1-Single Leg RDL’s 5×8 each leg

2-Double KB/DB Bent Over Row 5×10 w/1 sec hold at chest

3-Planks 5x1min holds

Thursday

Group Barbell Warmup

Then, warmup up to weights for workout and set up for WOD

A)Team WOD:*Teams of 3

Buy In: Complete

2k Row + 1 mile run + 3 mile bike

*You can split this between you however you wish and everyone can be working at once.

Then,

30 Power Snatch @aprox 70% 1RM

60 Burpee Box Overs

30 Power Cleans @aprox 70% 1RM

60 Weighted Box Step Ups

Buy Out:Complete

1K Row + 800m run + 1.5 mile bike

*You can split this between you however you wish and everyone can be working at once.

Friday

Warmup-3 Rounds NFT

30 Jump Rope

10 Sumo Good Mornings

5 Inchworms

A)Sumo Deadlift 5RM *No TnG

B)WOD: For Time

100 Doubles + 50 Sit ups

80 + 40

60 + 30

40 + 20

20 + 10

Saturday

Group CrosFit 9am-To Be Announced

Sunday

Open Gym 1-3pm

Categories: WOD