Monday
Warmup-Complete Banded Glute Activation
Pigeon Pose and Couch Stretch
5 Good Morning Squats
5 Tempo Squats with Bar
A)Back Squat: Tempo (51X1)
Build to a heavy single in 25 mins
B)Conditioning: EMOM 20
Even: :40 Max Row
Odd: :40 Max Burpee to Target
*Two Scores=Total Cal Row & Total Burpees
Health-Same or sub Box Squats if needed to reach proper depth
Tuesday
Warmup- Barbell Drills
A)With a running clock from 0-18
E3MOM x6 Rounds
12 WB (20/14)
10-8-6-4-2-1 Clean and Jerks
12 WB
(95/65)(115/75)(135/95)(155/105)(185/125)(205/135)(225/145)
B)With a running clock from 18-25
Find a Max Clean and Jerk in 7 mins
*7 minute click starts from when part A has finished.
C)Gymnastics WOD:
21-15-9 For Time
SHSPU
T2B
*15 Single DB Box Step Overs between rounds (50/35)(24/20)
*18 min cap
Health
A) Substitute Hang Clean and Jerks if needed
B)Same
C)40-25-10
Push Ups
Sit Ups
*15 Box Step Ups between rounds
Wednesday
Barbell Warmup
“Wodapalooza Wednesday”
A)Event 1
AMRAP 9
3 Hang Power Snatches (75/55)
3 OHS
30 Doubles
*Reps of the barbell movements goes 3 each round
*Rest 15 mins
B) Event 2
AMRAP 16
40 Alt DB Snatches (50/35)
40 Pull ups
30 DB Burpees
30 C2B
20 Devil’s Press
20 Bar MU
Health
A)AMRAP 9
5 Sumo Deads
5 KB Swings
*30 Single Jump Rope between all rounds
*Reps go up 5 each round
10/10
15/15….
B)AMRAP 16
40 Alt DB Snatches
40 Ring Rows
30 Burpees
30 Jumping Pull Ups
20 DB S2O
20 Seated to Standing Rope Climbs
Thursday
*Choose 2 of 3
1)Make Up Day
2)Sled Work: 5 YGIG Rounds
Push Down and Hand over Hand Pull Back
3)50-40-30-20-10
UB Rounds of Doubles
35 UB Russian Swings *AHAP
*Accumulate if doubles are still a work in progress
Health-Same
Friday
Warmup:Complete
800m run + 400m run + 200m run
A)Strength: 5 Rounds of
Bench Press + 2 Legless RC or Peg Boards or Singles if needed + 4 Seated to Standing Pulls
*Heavy 5 reps each set and can go up or down in weight. Go immediately after the set of bench into the climbs.
B) Conditioning: 4 Rds
28 Air Squats
21 KB Swings (53/35)
15/12 Cal Bike
*Rest 3 mins
Health -Same
Scale reps back on conditioning if needed to stay under 2:15 rounds. Everything should be UB still
Saturday
Group CrossFit 9AM
Sunday
Open Gym 3-5PM