Monday
Warmup-PVC Drills/Band Pull aparts
Then, Complete:
10 WB
25ft BW Lunge
5 Dips
25ft Lunge
10 Empty Bar Bench all with 5 sec eccentric
A)Bench Press
4-5 sets of 5 w/sec eccentric
Then, 3×10 @90% today’s max
B)WOD:For Time
4 Rounds
20 WB (20/14)
50ft DB Single Arm OH Lunges (50/35)
*Rest 3 mins
4 Rounds
15 Burpee to Target
50ft DB Single Arm OH Lunges (50/35)
*Rest 3 mins
4 Rounds
10 Ring Dips
50ft DB Single Arm OH Lunges (50/35)
Health
Strength- Same
WOD-Scale Lunges to Bodyweight Lunges, Lighter weight Lunges and can be in front rack if needed. If you need to do ring assist lunges do 16 Alt Step Lunges with Rings. Substitute Push ups for Ring Dips.
Tuesday
Warmup-Running Drills
A)Run 800m For Time
*Rest 10 mins
B)Run 400m For Time
C)WOD: 3 Rounds
12-10-8
Assault Bike
Pull Ups
*Rest 3 mins b/t rounds
Health
Pull up Variation or Ring Rows
Wednesday
Warmup-Barbell Drills
A)Snatch 1RM
B)WOD: 5 Rounds each
100m Sandbag Front Carry
5 Sandbag to Shoulder
HS Walk *Choose challenging distance
*Scale to Walks into the wall or Bear Walks
Health
-Power Snatch or Hang Power Snatch 3 Rep Max
Thursday
A)Make Up Day
B)Partner WOD
2K Row *Switch whenever
100 Burpees over Rower
100 Synchro Situps
2K Row
Friday
Warmup-Knee Tucks Across Body
Inchworm Seal Stretch
Then, 10 Cossock Squats
10 Sumo Good Mornings
10 Sumo Squats
A)Sumo Deadlift 1RM
B)WOD: For Time
10-8-6-4-2
SHSPU
Rope Climbs
Doubles (100-80-60-40-20)
*25 min cap
Health
Strength:
Good Mornings 3×20
Supinated Bent Over Rows 3×20
WOD: 20-18-16-14-12-10
Push Ups
Box Step Ups
Ring Rows
Jump Rope (100-80-60-40-20)
*25 min cap
Saturday
Group CrossFit 9AM
Sunday
Open Gym 3-5PM