Monday- Pressing
Warmup-Complete
2 sets of 15 Front Plate Raises
2 sets of 15 Lateral Plate Raises
2 sets of 10 Banded Y’s-T’s-V’s
A)Strength: Strict Press
*Build to a heavy 4 then, 3×4@90% today’s 4
B)Accessory:5 Supersets
10 Upright Dumbell Raises + 10 Dumbell Z-Presses
C)WOD: 4 Rds You Go I Go each partner
SPRINT each full round of:
10/8 Cal Bike
10 Pull ups
10/8 Cal Bike
Tuesday-Gymnastics Day
A)Gymnastics Skills/Drills
1-Ring or Bar
2-Handstand
*Descriptions in class
B)Gymnastics Strength
1-Dragonflys or Knee Tucks
2-Pike Ups on Rower
3-Floor Wipers
*Descriptions in class
C)Gymnastics WOD: For Time
20 Doubles
HS Walk
40 Doubles
HS Walk
60 Doubles
HS walk
80 Doubles
HS Walk
100 Doubles
HS Walk
*Rest 5 mins
10-8-6-4-2-1 Ring Dips
25-20-15-10-5 Sit ups
*25 min total cap
Wednesday-Olympic weightlifting Day
Warmup- Barbell Drills
A)3 Position Power Snatch + OHS on last rep
B)3 Position Power Clean + Jerk on last rep
C)Back Squat 5×3@80%1RM
Health-Weightlifting/Conditioning
A)5 Rounds For Time
20 KB Swings
20 KB S2O
40 Jump Rope
*15 min cap
B)Box Squats: Build to a heavy 10RM
C)Accessory:
1-Alt Hammer Curls 3×15/each arm
2-Front + Lat Raises 3×15 each direction
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
Or
A)Biking Conditioning
4 sets each partner
.6 mile slowest pace
.5 mile quicker
.4 mile quicker
.3 mile quicker
.2 mile fastest
*Alternate rds with a partner
Total Biking 2 miles each set=8 miles 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
2 Liftoff + Full Deadlift
*Compare to 12/6/19 (3 rep)
B)Accessory: Posterior Chain
1-Reverse Hyper 3×20
2-Good Mornings 3×20
3-Alt DB Rows 3×20/each side
C)WOD: AMRAP 15
Run 200m
15 Deadlifts 225/155
10 T2B
5 Bar Over Burpees
Saturday
Group CrossFit 9AM
Sunday
Open Gym 10AM-Noon