Monday
Warmup- Complete:
5-10 Quality Pushups
:15 Bar Hang
5-10 Quality Pushups
10 Beat Swings
5-10 Quality Pushups
5 Strict Pullups
5-10 Quality Pushups
5 Kipping Pullups
A)WOD: For Quality
21-15-9
Bench Press Aprox 50%1RM
Kipping Pull Ups
*Rest 3 mins
15-12-9
Bench Press Aprox 60%1RM
Strict Pull ups
*Rest 3 mins
12-9-6
Bench Press Aprox 70%1RM
Strict Pullups w/vest or lighter weighted
*40min cap
B)Accessory
4 sets of Barbell Curls 7-7-7’s
Health-Same
Tuesday
Warmup-Running Drills
A)Track WOD: 4Rounds
400mx3 *30 rest between efforts
*5 mins rest between rounds
Health
Track WOD: 4Rounds
200mx3 *30 rest between efforts
*5 mins rest between rounds
Rowing WOD: 4Rounds
500mx3 *30 rest between efforts
*5 mins rest between rounds
Wednesday
Warmup-Barbell Drills
A)Snatch
3@70%, 3@75%, 2@80, 2@85, 1@90, 1@95, 2×1@100%
B)E2MOM 7 Rds
12/10 Cal Row–10/8
40 Dubs–30–20–or 80 Singles
Health
A)Hang Power Snatches
Build to a heavy 5 then, 3×5@80%todays max
Thursday
A)Make Up Day
B)WOD: For Time
50 Burpees
40 T2B
30 DB Thrusters (50/35)
20 Renegade Rows
10 Wall walks
*25 min cap
Health-Same
Friday
Warmup-Complete:
Knee Tuck/Across Body
Inchworm/Seal Stretch
Then, 3 RNFT
10 Sumo Good Mornings
10 Barbell Curls
10/each leg Glute Bridges
A)Sumo Deadlift 2RM *No TnG
B)WOD
10-8-6-4-2
Deadlift 185/125
Bar Over Burpees
Muscle Ups
*Rest 3 mins
8-6-4-2
Deadlift 225/155
Bar Over Burpees
Muscle Ups
*Rest 3 mins
6-4-2
Deadlift 275/185
Bar Over Burpees
Muscle Ups
*Rest 3 mins
*30 min cap
Health
A)Reverse Hyper 5×15/each leg
B)WOD:
1-Substitute RDL’s or Sumo KB Deadlift High Pulls if needed for WOD
2-Ring Rows or Jumping Pull ups in place of Muscle Ups
Saturday
Group CrossFit 9AM
Sunday
Open Gym 2-4PM