Monday
Warmup-PVC/Band Pullaparts
Then, 3 Rounds
5-10 Pushups
10 Box Step Ups
10 KB Swings
A) Bench Press
3-5 sets of 8 Bench Press w/ 5 sec eccentric
*Increasing weight each set
Then, 3×10 @90% todays max
Goal=Heavier than 6/10/19
B) WOD: For Time
Buy In-5 Rope Climbs–10 Seated to Standing
Then, 3 Rounds of
10 Burpee Pull ups — Burpee/Ring Rows
20 Box Step Ups (24/20)
30 KB Swings (53/35)
Buy Out-5 Rope Climbs — 10 Seated to Standing
*Wear a vest
*20 min cap
Health=Same for today
Tuesday
Warmup-Running Drills
A)Running Conditioning
2 Rounds:
400m fast + 800m easy *Rest 1 min
300m faster + 600m easy *Rest 1 min
200m fastest + 400m easy *Rest 1 min
100m sprint + 200m easy *Rest 4 between rounds
Health
Option 1: AMRAP 30
Run 200m + Walk 100m
Option 2: AMRAP 30
Run 400m + Walk 100m
*Other indoor rowing options for those that can’t run
Wednesday
Warmup-Barbell Drills
A)Snatch Balance: *Treat as a warmup and move quickly through these
5@30%, 3@40%, 2@50%, 1@60%, 1@70%
B) Squat Snatch
3@70%, 3@75%, 2@80%, 2@85%, 1@90%,
2×1@95%
C) WOD: 6 YGIG Rounds (You Go I Go)
Bike 10/8 cal Sprint
3 Front Squat + 6 Back Squat @60%Front Squat *From the Floor and must be done Unbroken
2 Peg Board Accents –1 Peg Board — 5-10 Strict Pull ups
Health
A)Pump Session
1-Dumbell Curls 5×15/each arm
2-Dumbell Tricep Kickbacks 5×15/each arm
3-Dumbell Front and Lateral Raises 5×10/each movement
4-Banded Abdominal Pulldowns 5×15
C) WOD: 6 YGIG Rounds (You Go I Go)
Bike 10/8 cal Sprint
20 Goblet Squats or Air Squats
2 Peg Board Accents –1 Peg Board — 5-10 Strict Pull ups –15 Ring Rows
Thursday
A)Make Up Day
*If you missed a day make up that strength
*30 mins into class we will switch to part B
B) Gymnastics Strength/Skills: Ring and Bar Work
1-Ring or Bar Swings
2-Seated False Grip L Sit Pull ups
C) Gymnastics Practice:
Every 30 secs or 1 min for 5 mins complete
3 or 6 Burpees and 1 Muscle Up
D) Gymnastics WOD: For Time
15 SHSPU — 10 — 5
35 Kipping HSPU –30 — 25
*8 min cap
Health
A)Make Up Day
*If you missed a day make up that strength
*30 mins into class we will switch to part B
B) Partner WOD: AMRAP 18
30 Plate G2OH *Partner Holds Hollow
30 Synchro Alt DB Snatch
30 Plate Cleans *Patner Farmers Carry Hold
30 Synchro Situps
Friday
Warmup-Inchworms/Seal Stretch and Knee Tucks-Across Body
Then,3 Rounds
10 Sumo Good Mornings w/Bar
5 Sumo Squats
5 Bodyweight Cossack Squats each direction
25 Doubles or Singles
A)Sumo Deadlift
3RM *No TnG
B)Conditioning: E5MOM for 4 Rounds
15 Deadlifts (225/155)
15/12 Cal Row
Doubles 100/75/50/30/25….depending on skill
Health
A)Sumo KB Deadlifts 3×20
B)DB Bent Over Rows (Single Arm) 3×15/each arm
C)Good Mornings 3×20 *Loaded but keep form perfect
D)Conditioning: E5MOM for 4 Rounds
20 Dumbell Push Press
12/10 Cal Row
Singles 100/75/50….depending on skill
Saturday
Group CrossFit 9AM
To Be Announced
Sunday
Open Gym 2-4PM