Monday
Warmup-Complete:
3 Rounds for Quality
20 Band Pullaparts
5-10 Push ups
Bike 10/8 cals moderate
10 Push Press (Bar Rd 1 *Increase rd to rd
A)Push Press 5RM
B)AMRAP 10
Climb the ladder
10/8 Cal Ass Bike or 15/12 Cal Schwinn Bike
3 Push Press 115/75…6/9/12….
*Score Total Reps
C)Accessory: DB Bench Press
5×20 *As Heavy As Possible
Tuesday
Warmup-Barbell Drills
A)Snatch:
E2MOM
3@50%, 2@60%, 2@70%, 1@75%, 1@80%, 1@85%
E3MOM
1@90%, 1@95^%, 1@100%…take a PR attempt if you hit 100% or retry a failed weight
B)Clean:
E2MOM
3@50%, 2@60%, 2@70%, 1@75%, 1@80%, 1@85%
E3MOM
1@90%, 1@95^%, 1@100%…take a PR attempt if you hit 100% or retry a failed weight
Wednesday
Warmup-Complete 400m run, then
20 Box Step ups
20 Air Squats
5 Kick ups
A)Forward Sled Drag
*As Heavy as Possible Down and Back under 1 min
B)WOD: For Time
30-20-10 WB (30/20)
25ft HS Walk
20-15-10 DB Box Overs (24/20) (50/35)
25ft HS Walk
15-10-5 Strict HSPU
Thursday
Group Dynamic Warmup
A)Conditioning: AMRAP 22
5/7/9/11/13/15….
Cal Row
Cal Bike
B)Running Conditioning:
4x200m run + 20 Doubles
3x400m run + 40 Doubles
2x600m run + 60 Doubles
1x800m run +80 Doubles
Friday
Mobility/Warmup-1 min each side Pigeon or Couch
Then, Banded Glute Activation
A)Front Squat w/1 sec pause:
Build to a heavy 3 rep *higher than what you want to hit next week for 5
Then, Build to a heavy single
B) “Rambling Jackie” *Teams of 2
1000m row
50 Thrusters (75/55)
30 Pull ups
750m Row
40 Thrusters (95/65)
20 C2B
500m row
30 Thrusters (115/75)
10 Bar Muscle Ups
Saturday
9am CrossFit-Workout To Be Announced
10am Cardio Striking
Sunday
Open Gym 1-3pm