Monday-Squat Day
Warmup: Complete
Pigeon or Couch Stretch-1 min each side
Ankle Drills-1 min each side
10 Front Back Leg Swings each side
10 Side to Side Leg Swings each side
Banded Glute Activation 1 min
A)Strength: Back Squats
5×3 @80%1RM
B)Accessory:Lower Body
1-Banded Glute Bridges ss w/Banded Abduction
3×15 each
2-Glute Ham Raises 3×8-15 reps
C)WOD: AMRAP 10
Run 600m
Then, 10 T2B + 10 Burpee Med Ball Clean Thrusters (20/14)
Health-
A)Box Squat if needed
B)Same
C)Same
Tuesday-Pressing
Warmup-EMOM 5
25 Jump Rope + 5-10 Push ups
A)Bench Press
5×5@70%1RM
B)WOD:For Time
100 Strict Press (45/35) scale to aprox 35-40%1RM
*Every Break you must complete
25-50 Doubles/Singles
25 SitUps
*15 min cap
C)Accessory:21-18-15-12-9-6-3
UB Wall Balls (20/14)
*Rest as needed but all sets must be UB
Health-Same
Wednesday-Gymnastics
A)Gymnastics Strength
1-Ring Pulls to Chest
2-Inverted HSPU On Box
3-Nose to Wall Wall Walks
B)Gymnastics Skill Work
1-Ring Work/Bar Work: Swing and Hips to Ring/Bar
2-Handstand Kick Ups-Walks into Wall-Walks w/spotter-Walks on own
C)Accessory:Midline
1-Hanging Knee Raise +Twists (each way)
5×8-12 reps
2-Plank Holds 5×1 min hold *weighted if possible
D)Gymnastics WOD
Every 3 mins start a new rd *1 min rest b/t rds
Rd 1-Run 400m + Max Pull ups
Rd 2- Run 400m + Max Strict HSPU
Rd 3- Run 400m + Max MU or MU Variation
Rd 4- Run 400m + Max HSPU
Health
A)Gymnastics Strength
1-Ring Pulls to Chest (Ring Row Variation)
2-Inverted HSPU (Feet on floor)
3-Wall Walks (As far as possible without sagging)
B)Accessory
1-DB Bench Press 3×20
2-Seated DB Curls 3×20
C)Accessory:Midline
1-Hanging Knee Raise +Twists (each way)
5×8-12 reps
2-Plank Holds 5×1 min hold *weighted if possible
D)Gymnastics WOD
Every 3 mins start a new rd *1 min rest b/t rds
Rd 1-Run 200m + Max Ring Rows
Rd 2- Run 200m + Max Push ups
Rd 3- Run 200m + Max Jumping Pull ups
Rd 4- Run 200m + Max Inverted Pushups
Thursday-Conditioning
A)Rowing Conditioning
4 sets each partner
500m slowest pace
400m quicker
300m quicker
200m quicker
100m fastest
*Alternate rds with a partner
Total Rowing 1500m each set=6000m total
Health
A)Rowing Conditioning
4 sets each partner
400m slowest pace
300m quicker
200m quicker
150m quicker
100m fastest
*Alternate rds with a partner
Total Rowing 1150m each set=4600m total
Friday-Pulling
Warmup:Complete
5 Inchworms/Seal Stretch
5 Good Morning + 5 RDL’s (Barbell)
5 Liftoffs to knee with a light weight
A)Strength: Deadlift
3 Liftoff + Full Deadlift
*Compare to 11/29/19 (4 rep)
B)Accessory: Posterior Chain
1-Double DB Rows: 5×10
2-GHD Hip Extension: 5×10
C)WOD: For Time
10 Burpee DB Deadlifts (50/35)
25/20 Cal Row
10 Burpee DB Deadlifts
25 Box Overs 24/20)
10 Burpee DB Deadlifts
25/20 Cal Bike
10 Burpee DB Deadlifts
*15 min cap
Health
A)Same or Rack or Block Pulls for 3
B)Same
C)WOD: For Time
10 Burpee + 10 Slam Balls
25/20 Cal Row
10 Burpee + 10 Slam Balls
25 Box Overs
10 Burpee + 10 Slam Balls
25/20 Cal Bike
10 Burpee + 10 Slam Balls
*15 min cap
Saturday
Group CrossFit 9AM
Sunday
Open Gym 1-3PM