Monday
Warmup-Barbell Drills
A)EMOM-Complete 1 Squat Snatch
Round 1-50-55-60-65-70%
R2-55-60-65-70-75%
R3-60-65-70-75-80%
R4-65-70-75-80-85%
B)WOD: For Time
Buy In-800m run
Then, 4 Rounds
25 WB (20/14)
15 Deads (225/155)
Buy Out-400m run
*18 min cap
Health
A)Hang Power or Power Snatches as needed
B)WOD
Buy In-400m run (Row/Bike if needed)
4 Rounds
25 Air Squats
15 KB Swings
Buy Out-400m run
*18 min cap
Tuesday
Warmup- Practice movements and set up workout area.
0-20 mins on a running clock
A)Strength: 10-9-8-7-6-5-4-3-2-1
Unbroken Strict Press
GHD Situps
*Use Aprox 60-70%1RM Strict Press…basically as heavy as you think you can keep sets UB.
*Move quickly but the priority of the workout is Strength so don’t go too light just to move quicker.
20-30 mins on clock
B)Gymnastics Practice:
EMOM or Every 30 secs for 10 mins
Complete 3 Burpees to Target + 1 Muscle Up
30-40 mins on clock
C)Gymnastics/Conditioning
75-50-25 Doubles or Singles
30-20-10 Alternating V-Ups
40-50 mins on clock
D)Gymnastics Strength: 10-8-6-4-3-2-1
Strict Dips + Push Ups
Health-
A)Strength: same but do Abmat Situps
B) Jump Rope and Plank Hold
C)EMOM 10: 3 Burpees and 3-5 Strict Pull ups or variations
D)10-9-8-7-6-5-4-3-2-1 *UB sets of Push ups
Wednesday
A)EMOM 20
1-Row 15/12 or 12/10 or 10/8 Cal’s
2-10 DB Thrusters (50/35)
*Rest 10 mins
B)EMOM 20
1-Bike 12/10 or 10/8 or 8/6 Cal’s
2-10 T2B or 10 Pull ups *Alt movements
Health
Same- Scale reps and movements as needed
Thursday
A)Make Up Day
B)Partner WOD
12-9-6
Sandbag to Shoulder + 50ft Walk
6-9-12
Sandbag Squats + 50ft Walk
10-8-6-4-2
Sandbag to Shoulder + Squats
*All Rounds are YGIG (You Go I Go)
Health
Partner WOD
12-9-6
Slam Balls + 50 ft OH walk
6-9-12
Slam Ball Squats + OH Walk
10-8-6-4-2
Slam Ball + Slam Ball Squat
Friday
Warmup-PVC and Band Pullaparts
Then, Banded Glute Activation
A)Back Squats
EMOM
Min 1-5 1rep @90%
Min 5-10 2 reps @85%
Min 11-15 3 reps @80%
B)WOD: 21-15-9
SHSPU
Run 400m
C)Accessory: 3 Rounds
30 Push Ups
3 or 2 or 1 Peg Boards * choose rep scheme you can handle UB
*Rest 3 mins between rounds
Health
A)Box Squat if you can’t squat to depth
EMOM
Min 1-7 3rep @80%
Min 8-15 5 reps @75%
B)WOD: 21-15-9
Inverted or Push Ups
Run 400m
C)Accessory: 3 Rounds
25 Situps
15 Bar Assisted Pull ups
*Rest 3 mins
Saturday
Group CtossFit @9AM
Sunday
Open Gym 3-5pm