Monday
Warmup-Complete:
Run 400m then, warmup DB movements
A)Intervals:
6 Rounds of: E7MOM: Run 800m
Then,
10 Alt DB Snatch (50/35)
10 Goblet Squats (50/35)
15/15
20/20
25/25
30/30….Continue following pattern
*Always start where you left off the previous round
*Scale to 400-500m if needed. Run should take less than 4:30 mins.
Health- Same
Tuesday
Warmup-Barbell Drills
A)EMOM 10
5 Deadlifts (225/155) + 5 Burpees
B) WOD: For Time
Power Cleans (70%1RM) 10-9-8-7-6-5-4-3-2-1
T2B 1-2-3-4-5-6-7-8-9-10
*15 min cap
C) WOD:For Time
Pull ups 10-9-8-7-6-5-4-3-2-1
HSPU 1-2-3-4-5-6-7-8-9-10
*15 min cap
Health
A)EMOM 10
5 Bent Over Rows + 5 Burpees
B) WOD: For Time
Power Cleans 10-9-8-7-6-5-4-3-2-1
Knee Raise/Situps 1-2-3-4-5-6-7-8-9-10
*15 min cap
C) WOD:For Time
Ring Rows 10-9-8-7-6-5-4-3-2-1
Push ups 1-2-3-4-5-6-7-8-9-10
*15 min cap
Wednesday
Warmup-PVC Drills/Band Pullaparts
Then, Barbell Complex
3 Strict Press+2 Push Press+1 Push Jerk+1 Split Jerk
A)Strength: OH Pressing
Strict Press 5-4-3-2-1
Push Press 4-3-2-1
Push Jerk 3-2-1
Split Jerk 2-1
B)WOD: AMRAP12
Run 100m
5 WB
2 Burpee Box Over (24/20)
*Climb the ladder 10-4/15-6/20-8….
Thursday
A)Make Up Day
B)Partner WOD
100 Cal Bike
100 Plate Bent Over Rows
100 Doubles/Singles
100 Cal Row
75 Cal Bike
75 Plate G2OH
75 Doubles/Singles
75 Cal Row
50 Cal Bike
50 Plate Russian Twists
50 Doubles/Singles
50 Cal Row
25 Cal Bike
25 Plate Thrusters
25 Doubles/Singles
25 Cal Row
Health-Same
Friday
Warmup- Complete:
Pigeon Pose or Couch Stretch (1 min each side)
10 High Step Over
10 Good Mornings
3 FS+3 BS (Bar)
A)Strength: Front Squat
Build to a heavy single
B)Strength: Back Squat
Build to a heavy single
C)Accessory: Multiple Options
TBA in class
Health-Substitute Box Squats as needed
Saturday
Group CrossFit 9am
Sunday
Open Gym 3-5PM