Monday
Warmup:Complete
10 Front Banded Pullaparts
10 Overhead Banded Pullaparts
10 Front Underhanded Pullaparts
Then, 3 sets of 3 Strict Press+3 Push Press+3 Push Jerks + 3 Split Jerks *Increase weight slightly each set.
A)Strength:
Push Jerk 4×3
Split Jerk 2×1@90%, 2×1@95%
B)”BlackJack”
20 Push ups + 1 Sit-up
19 + 2
18 + 3
…….
3+18
2+19
1+20
*25 min cap
*Wear a vest
Health
A)Strength:
Strict Press-Build to a heavy 5
Push Press-Build to a heavy 5
B)WOD: Same…Just scale movements or reps if needed
Tuesday
Warmup-Running Drills
A)Track WOD
Run 1 mile *Rest 5 mins
Then,
800m x1 *Rest 1 min
400m x 2 *Rest 1 min
800m x1 *Rest 5 mins
Then,
Run 1 mile
Run each mile for a PR time
Run 800m/400m slightly under your mile PR pace.
Goal=Last mile be as close as possible to your first miles time.
Health
Rowing same distances at the gym
Or
Run 800m *Rest 5 mins
Then,
400m x2 *Rest 1 min
200m x 4 *Rest 1 min
400m x2 *Rest 5 mins
Then,
Run 800m
Or
Any other running/jogging intervals for approximately 30mins
Wednesday
Warmup-Barbell Drills
A)Squat Cleans *No TNG reps
3@70, 3@75, 2@80, 2@85, 1@90, 1@95
2 sets of 1 @100
*Only take a PR attempt if you hit 2 singles at 100%
B)”Speal vs Dutch”
10 Thrusters (135/95) + 10 Doubles
8+20
6+30
4+40
2+50
*12 min cap
C)Accessory
Thursday
A)Make Up Day
B)Partner WOD: AMRAP 22
Climb the ladder
2 KB Swings
2 Synchro Plate Burpees
4/4
6/6
8/8
10/10…..
Friday
Warmup-Complete:
30/20 Cal Bike
5 Kick Ups
20/15 Cal Bike
5 HSPU
Then, 10 Good Mornings (Bar)+ 10 RDLs (Bar)
A)Deadlift 2RM *No TnG
B)WOD: Intervals
AMRAP 5 x 3 Rounds
21 WB
15/12 Cal Bike
9 HSPU
Max Rope Climbs
*Rest 2 mins
Score=Total Rope Climbs
Health
A)Rack or Pulls from Blocks
10-8-5-3-1
B)WOD: Intervals
AMRAP 5 x 3 Rounds
21 WB
15/12 Cal Bike
21 Push ups
Max Sit Ups
*Rest 2 mins
Score=Total Sit Ups
Saturday
Group CrossFit 9AM
Sunday
Open Gym 3-5PM