Monday
Warmup-Complete
Banded Glute Activation
10 High Step Overs
50ft Walking Lunges
Squat Warmup
A)Back Squat: 3×10 @30X1 Tempo
B)Conditioning:10 Rounds
20/15 Cal Bike
20/15 Cal Row
Health-Same but Box Squats as needed. Scale cals to be under 2:30 mins.
Tuesday
Warmup-Barbell Drills
A)Barbell Cycling/Conditioning
EMOM 20
5 TnG Snatch *Increase weight round to round
1-2 Rope Climbs
*Rest 5 mins
EMOM 20
5 TnG Cleans *Increase weight round to round
1-2 Peg Boards
Health-Same but hang barbell movements if needed. Seated to Standing Rope Climbs and Strict Pull ups or Ring Rows if needed.
Wednesday
Group Warmup
A)”19.4″ For Time
3 Rounds
10 Snatches (95/65)
10 Bar Facing Burpees
*Rest 3 mins
3 Rounds
10 Bar Muscle Ups
10 Bar Facing Burpees
*12 min cap
B)”19.3″ For Time
200ft DB OH Walking Lunges (50/35)
50 DB Box Step Ups (24/20) (50/35)
50 Strict HSPU
200ft HS Walk
*10 min cap
Health-
A)Sub Pull ups or Ring Rows for Muscle ups
B) For Time
200ft Walking Lunges
50 DB Box Step Ups
50 Push Ups
200ft Bear Crawl
*10 min cap
Thursday
A)Make Up Day
B)Running Conditioning
E3MOM 400m run x4
E2MOM 200m run x8
Health-Same
Friday
Warmup-Complete
20 Banded Good Mornings
5 Beat Swings
15 Good Mornings (Bar)
5 T2B
10 RDLs
5 Pull ups
A)Barbell Cycling: Deadlifts
10-8-5-3-5-8-10
B)WOD:For Time
30-20-10
Pull ups
T2B
*25 Doubles between all sets
15-10-5
Pull ups
T2B
*25 Doubles between all reps
Health-
A)Strength:
RDLs 5×15
Good Mornings 3×20
B)WOD:For Time
40-30-20
Ring Rows
Knee Raises or Situps
*50 Singles between all sets
20-15-10
Ring Rows
Knee Raises or Situps
*50 Singles between all reps
Saturday
Group CrossFit 9am
Sunday
Open Gym 3-5pm