Monday
Warmup-3 Rounds:
100m run
5-10 Push ups
5-10 Strict Pull ups
Then, set up for workout and practice KB complex. (Dbl KB Cleans + Dbl KB FS + Dbl KB S2O)
A)Strength/Conditioning:
*Run 200m at the start of every round
5 Bench Press + 5 Dbl KB Complex
*End each Rd w/ a Peg Board or Rope Climb
5/5
4/4
4/4
3/3
3/3
2/2
2/2
1/1
1/1
*40 min cap
*Increase weight on Bench Press and Complex as you go.
Health
Same except sub DB with KB if you prefer that.
Tuesday
Warmup-Complete PVC and Band Pullaparts
Then, 2 Rounds:
Run 100m + 10 KB Swings + 50ft bodyweight walking lunges + 3 Beat Swings + 3 Kick Ups + 1 SHSPU
With a running clock
0-20 mins: Complete “Helen”
3 Rounds For Time
400m run
21 KB Swings
12 Pull ups
*16 min cap
20-45 on clock:Gymnastics AMRAP 25
1 Muscle Up
2 Ring Dips
3 SHSPU
4 Pistols
Health
With a running clock
0-20 mins: Complete “Helen”
3 Rounds For Time
400m run…sub bike/ row as needed
21 KB Swings
12 Ring Rows or Jumping Pull ups
*16 min cap
20-45 on clock: AMRAP 25
5 Bike cals
10 Push ups
15 Row Cals
20 Air Squats
Wednesday
Warmup-Band Pullaparts and PVC Drills
Then, Group Barbell Drills
A)Strength: Split Jerk
*Build to a heavy single
B) IOQ 5&6
With a 15 min running clock
21-15-9
Thrusters (95/65)
Cals on rower
Burpees over Rower
*With remaining time find a 1RM C&J
Health
A)Strength: Shoulder to Overhead
*Build to a heavy 5 rep
B)Same
Thursday
A)Make Up Day
B)Conditioning:
40-30-20-10
Cals on Rower or Bike
Situps
10-20-30-40
Cals on Rower or Bike
Pushups
*32 min cap
Health
Same
Friday
Warmup-Group Barbell Drills
A)Strength/Conditioning:
30 Strict Press (95/65) (75/55) (55/35)
30 Front Squats (115/75) (95/65) (75/55)
30 Push Press (135/95) (115/75) (95/65)
30 Back Squats (185/125) (155/105) (135/95)
*Everytime you drop bar run 400m
B) Build to a heavy 10 TnG deadlift
Goal=Getting smooth with your barbell cycling. Focus on getting knees out of the way each rep.
Health
A)Same
B)Reverse Hyper 5×15-20 reps
Or
Barbell Bent Over Rows *Build to heavy 10 rep
Saturday
Group CrossFit 9aM
Sunday
Open Gym 3-5PM