Monday
Warmup-Barbell Drills
A)EMOM-Complete 1 Squat Cleans
Round 1-50-55-60-65-70%
R2-55-60-65-70-75%
R3-60-65-70-75-80%
R4-65-70-75-80-85%
B)WOD:5RFT
6 Deadlifts (225/155)
9 Box Overs (24/20)
12 Pullups
*15 min cap
Health
A)Power Cleans or Hang Power Cleans
B)WOD:5RFT
10 Deadlifts 135/95
10 Box Step Ups
10 Ring Rows or Pullups
*15 min cap
Tuesday
Mobility: PVC Drills and Band Pullaparts
Then, warmup OHS and get area set up.
Start a running clock:
0-20 on clock
A)AMRAP 20
Run 200m + 5 Unbroken OHS *Increasing weight round to round
*Rest 5 mins
25-35 on clock
B) Accumulate 50 GHD Sit Ups or 75 Sit Ups
Min 1-1 Bike Cal
Min 2-2 Bike Cal
Min 3-3 Bike Cal…. continue until you reach target or bike the entire minute.
*Rest 5 mins
40-50 on clock
C)Accumulate 50 Ring Rows
Min 1-1 Row Cal
Min 2-2 Row Cal
Min 3-3 Row Cal…. continue until you reach target or row the entire minute.
Health
A)AMRAP 20
*Run 400/200m + 15 UB Goblet Squats
B)Abmat Situps
C)Ring Rows
Wednesday
Warmup-800m run, set up and warmup movements for part A.
A)Conditioning Intervals: 5 Rounds
21 Air Squats
15 KB Swings (53/35)
9 /6 Cal Bike
*Rest 3 mins
B)Accessory:5 Rounds
10 DB Strict Presses
10 Upright Rows
*Rest As Needed
C)Gymnastics Accessory:5 Rounds
10 Weighted SitUps
10 Russian Twists
10 GHD Hip Ext
*Rest As Needed
Health
*Scale reps as needed
Thursday
A)Make Up Day
B) Partner WOD
*TBA at track/football field
Health
Same- Scale reps and movements as needed
Friday
Warmup-3 Rounds
Run 200m + 5 Pushups + 5 Beat Swings
A)Strength WOD:5-4-3-2-1-2-3-4-5
Bench Press *As Heavy As Possible Each Rd
Strict Dips or Push ups
400m run *Scale runs to be under 2 mins
*30 min cap
B) Gymnastics WOD:
Accumulate 50 T2B + 50 HSPU
*Every break hit a set of doubles/singles
*You choose a number you can hit under 1 min
*15 min cap
Health
A)Scale reps and movements as needed
B)50 Knee Raises + 50 Push ups
Saturday
Group CrossFit 9AM
Sunday
Open Gym 3-5PM