Monday

CrossFit

1. Back Squats: 1 x 20 at 50% + 5-10# from last time. (10 mins)

2. 10 Rounds For Time: (13 min time cap)

9 Thrusters P:(95/65) A:(75/55) H:(55/35)

35 DU

Intensity

Warm-up

3 Rounds- 250m Row, 10 Squat-Stand-Squats, 10 Pushups, 30 Single Unders, 10m Spiderman Lunges

Core (8)

Program #1:

3 Rounds- 15 Deadlifts+ 100m Sprint+ 25 Wallballs+ 100m Sprint

Program #2

10 Min AMRAP- 8 Thrusters+ 10 KB Swings *EMOM= 5 Burpees

Finisher

3:00 AMRAP- 200m Run+ ME Single or Double Unders

 

Tuesday

CrossFit

1. EMOM x 12: 1 x Hang Clean. 1st set at 60%, add as you wish.

2. 10min AMRAP OF:

5-10-15-20….

Power Clean P:(115/75) A:(95/65) H:(75/55)

HS Push Ups/Push Ups

*If you are signed up for the CF Open, I would suggest doing regular pushups as we have not seen Handstand Pushups yet.

Intensity

Warm-up

500m Row, 3 Rounds- 12 Plate Ground to Overhead, 12 Goblet Squats, 12 Russian Swings, 12 Twisting Lunges

Core (8)

Program #1

12 Minutes, In a team of 3… 

P1= 100m Sled Push

P2= AMRAP- 10 ME KB Clean and Press+ 20 Wall Donkeys

P3= 200m Run *Rotate every 100m Sled Drag

Program #2

10 Minute EMOM- 

Evens= 5 Pull-ups+ 10 Pushups+ 15 Squats

Odds= 5 TTB+ 10 Lunges+ 15 Mountain Climbers

 

Wednesday

CrossFit

1. 10 min AMRAP OF:

50 Cal Row

50 Walking Lunges

– 1 min Rest then –

10 min AMRAP OF:

10 & 10 Single Arm OH Squats (55/35)

3 Legless Rope Climbs

– 1 min Rest then –

10 min AMRAP OF:

30/25 Cal Bike

30 Alt DB Snatch (50/35)

Intensity

Warm-up

10 Min EMOM- 5 Tempo Squats+ 6 Twisting Lunges+ 5 Scapula Pushups *Hold forearm plank for remainder of the minute

Core (8)

Program #1

AFAP- 27-21-15-9 

Weighted Leg Raises

Front Squats

Slam Ball Squat Clean+Slam

 **EVERY 1:00=8 Burps

Program #2

AFAP- 

400m Run

40 SA Thrusters

400m Run

40 SA OHS

400m Run

40 SA Strict Press 

 

Thursday

CrossFit

1. EMOM X 12, Alternating:

Odd: 2 Power Snatch at 70% Of 1 rep Snatch

Even: 1-5 Muscle Ups / 2-8 C2B Pull Ups

2. 9 min Ladder Of:

5-10-15-20…….

Power Snatch P:(95/65) A:(75/55) H:(65/45)

Bar Facing Burpees

Intensity

Warm-up

4 Rounds- 10 Ball Slams, 20 Battle Rope Slams, 10 Wall Squats, 20 Abmat Sit-ups

Core (8)

Program #1

With a Partner: 

100 Ball Slams

100 Burpee Bench Donkeys

100 Wallballs

100 Front Squats

 *P1 Works through reps, P2= 100m Farmer’s Carry before picking up where P1 left off

Program #2

With a Partner: 

50-40-30-20-10 

Box Jump Overs

DB Snatches 

*P1 works through reps, P2= 100m Slam Ball Run

 

Friday

CrossFit

With A Partner…

27-21-15-9

DB Snatches (50/35)

Burpee Box Jumps (24/20)

Overhead Squats (95/65)

Then…

9-15-21-27

Toes-to-Bar

DB Thrusters (2×50/2×35)

Burpees over the DBS

*One partner works, one partner rests

Intensity 

Warm-up

2:00 Row, 2:00 Run, 2:00 Bike, 2:00 Jump Rope, 1:00 Squat Hold, 10m Spiderman Lunges, 10 Supermans

Core (8)

Program #1

5 Rounds, 3:00 Interval of: 

10 Power Cleans+ 10 Box Jumps+ Max Calorie Row or Bike (Rest 1:00 between rounds)

Program #2

2 Rounds, 1:[email protected] Each Station for Max Reps/Distance: 

1.Sled Push 

2.Sandbag Bear Crawl 

3.Lid Walk 4.Battle Rope Burpee to Slams

5.Back Squats 

REST 1:00 between stations

 

Saturday

CrossFit

CrossFit Open 18.2

Intensity

Warm-up

400m Run+ Coach’s Led Line Drills

Core (8)

Program #1

Intensity version of 18.1

Program #2

3x 1:[email protected] 

Each station, 1:00 Rest between rounds:

 1)Lid Walk 

2)Front Rack Lunges 

3)Mountain Climbers 

4)Battle Ropes

 

Sunday

CrossFit

Hero WOD

 

 

 

 

Intensity

Warm-up

3:00 Bike, Row or Run+ Coach’s Led Line Drills

Core(8)

Program #1

5 rounds for time of:

100-meter sprint

10 squat clean thrusters

15 kettlebell swings

100-meter sprint

FInisher- Coach’s Choice

Monday

CrossFit

1. Every 30 sec for 5 mins (11 sets): 2-7 T2B. Pick a number and stick with same number throughout. (+1 from last time) (more…)

Monday

CrossFit
1. Back Squats 1 x 20 @ 50%, + 5# from last time. (10 mins)
2. 10min AMRAP Of:
20 Wall Ball
15 Cal Row
10 Burpees

(more…)

Monday

CrossFit
1. Every 30 secs for 6 mins, 2-8 T2B.
2. For Time (18 min cap)
1k Row
9-7-5 Reps of
Power Snatch P:(185/125) A:(135/95) H:(95/65)
Muscle Ups/Burpee PullUps
1k Row

Intensity
Warm Up

4 rounds
250M Row
10 Good Mornings
10 Front Squats
10 Strict Press
10 Scorpions
Core-(6) (edited)
#1(15)
3,6,9,12,15,18,21
Burpee Over Box
SA OH Lunge (1+1=1)
SA Strict Press (Each Arm)
#2 Ladder Down (15)
21,18,15,12,9,6,3
Cal Row
SA KB Thrusters

Mobility
Lower Legs

Tuesday

CrossFit
1. 7 min AMRAP OF:
20 Wall Ball
12 Deadlift P:(225/155) A:(185/135) H:(135/95)
– 4 min REST –
7 min AMRAP OF:
10 DB Thrusters P:(2 x 50/35) A:(2×40/25) H:(2×30/15)
10 Burpees Over DB’s
– 4 min REST –
7 min AMRAP OF:
12 Deadlift (225/155)
8 Bar Facing Burpees

Intensity
Warm Up
4 Rounds
2:00 Min Run, Bike, Row
10 Scap Pull ups
10 Scap Push up
10 Scorpions
10 Floor Sweeps

Core-(8)

12 Min Amrap
15/12 Cal Row
5 Pull Ups
10 Push Ups
15 Air Squats

12 Min Amrap
15/12 Cal Bike
5 Renegade Rows
10 Floor Press
15 Goblet Skwatz

5 Min coach Choice Finisher

Mobility-Shoulers/chest

 

Wednesday

CrossFit
1. 13 mins to find a heavy OH Squat Triple.
2. 21-18-15-12-9-6-3 Reps For Time Of: (12 min cap)
Alternating DB Snatch P:(50/35) A:(40/25) H:(30/15)
C2B Pull Ups

Intensity

Wednesday
Warm up(12)
4 Rounds
5-10-15 Shuttle run
10m Bear Crawl
10m Samson Lunge
10m inch worm
10m bunny hop

Core-(6)

16 Min EMOM
Min 1-12 Burpees
Min 2-20 Ball slams
Min 3- 40 DU or 80 Singles
Min 4-20 Wall Balls

4 Rounds
:45 Sec Work :15 Sec Rest
HS Hold
V-ups
Wall Donkeys
Grasshoppers

Mobility
Trunk/low back

Thursday

CrossFit
1. 5 Rounds For Time Of: (16 min cap)
500m Row
12 Burpees
* Push the pace on this!!!
2. 5 mins to find a heavy Thruster from the floor

Intensity 

Warm Up (12)
4 Rounds
10 Cal Bike
10 Wall Squats
10 Push Ups
10 Russian Swings

Core-(8)

Teams of 2 (30)
1 partner works, 1 partner holds a static hold
800m run buy in (both partners run)
75 Box Jumps
50 Kb Snatch
25 Kb burpee+Thruster
50 Kb Clean and Press
75 Box Jumps
800 m run buy out

Mobility
Calfs/Hamstrings

 

Friday

CrossFit
1. 4 Rounds For Quality: (12 mins)
10 + 10 Single Arm Push Press. (AHAP)
10 Strict Pull Ups with 3 sec descent.
2. 3 Rounds For Time: (12 min cap)
20 Hang Power Cleans P:(155/105) A:(115/75) H:(75/55)
16 Front Rack Lunges
60 DU

Intensity
Warm Up (12)
2:00 Min run, bike, row
Line drills

Core- (6)

Intensity Test
2k Row for time

8 Min Amrap
12 T2B
12 KBS

8 Min Amrap
15 Kb DL
15 Kb Push Press
15 Goblet Skwatz

8 Min Amrap
12 Burpees
8 Bent over Row
6 Bench press

Mobility
Hips/shoulders

 

Saturday

CrosFit
Partner Workout

Intensity
Warm up
Coaches choice

Core-(6)

5 Rounds For time
15 KBS
15 Box Jumps

2 Rounds
800 M run or Row
60 Air Skwatz
30 Ring Rows
15 DB Snatch

3 Rounds
30 Cal row
30 G2O

 

Sunday

CrossFit
Hero WOD

Intensity

Warm Up
Line Drills
Core-(6)
30 Min Amrap
400m Run
30 Wall Balls
30 Box Jumps
30 Push Ups
30 Pull Ups