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
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
