Monday
CrossFit
1. EMOM x 12: 1 C&J
Mins 1-4 @ 65%
Mins 5-8 @ 75%
Mins 9-12 @ 85%
2. 10 min AMRAP OF:
20 Thrusters P:(95/65) A:(75/55) H:(75/55 Front Squats)
20 Pull Ups
60 DU
Intensity
Warm-up
4 Rounds- 30 Single Unders, 10 Sotts Press, 10 Scorpion Twists, 10 Band Face Pulls
Ore (8)
Program #1
4 Rounds- 30 Air Squats, 15 Cal Row, 10 Burpees Over the Rower THEN… 4 Rounds- 30 Double Unders, 15 Cal Bike, 10 Deadlifts. **Half of class start on part 2
Program #2
8 Minute AMRAP- 10 KB Swings, 10 Box Jump, 10 Pull-ups *EMOM= 6 Jumping Lunges
Tuesday
CrossFit
1. EMOM x 12, Alternating.
– 14 Alt Pistols
– 10 Ring Dips
2. 24-21-18-15-12-9 Reps For Time Of: (13 min time cap)
Cal Row
Power Snatch P:(75/55) A:(65/45) H:(55/35)
Intensity
Warm-up
30 Cal Bike or Row Then… 3 Rounds of: 10m Spiderman Lugnes, 10m Inch Worm, 10m Duck Walk, 10m Burpee Broad Jump
Core (8)
Program 1
Intensity Test: 4 Minutes- 400m Run+ ME Burpees
Program #2
5 Rounds- 4 Minute AMRAP of: 100m Run, 20 Goblet Squats, 20 DB Snatches, ME Mountain Climbers in remaining time of the 4 minutes, Rest 1:00 between rounds
Program #3
3 AQAP: 400m Run, 300m Row,15 Calorie Bike
Wednesday
Crossfit
1. Every 90 sec x 9 Sets (12 mins)
2 x Hang Snatch + OH Squat. First set at 60%. Add as you go.
2. 5 Rounds For Time: (11 min cap)
20 Wall Ball
12 Burpee Box Jumps (24/20)
Intensity
Warm-up
Tabata Bike or Row, Tabata Superset of Jump Rope and Air Squats, Tabata Superset of Russian Swings and Lunges
Core (8)
Program #1
5 Rounds: 50m Sled Push or Pull, 10 Plate Thrusters (using plate from sled), 300m Run, 10 Plate Thrusters, 50m Sled Push Back to Starting line (Rest 2:00 between)
Program #2
Finisher: Coach’s Choice
Thursday
CrossFit
1. Every 4 mins x 6 Rounds:
200m Run
12 T2B
18 KB Swings P:(70/55) A:(55/35) H:(35/25)
* each round should be a sprint!
Intensity
Warm-up
3 Rounds- 30s Plank Hold, 10m Inch Worm, 10m Straddle Lunges, 10m Bear Crawl, 10m Toy Soliders
Core (6)
Program #1
Tabata- 1) HR Pushups, 2) Weighted Squats, 3)Battle Rope Slams, 4)SA KB Swings 5)Sled Push *Complete full 8 round tabata before moving to the next one.
Program #2
3 Rounds- 400m Run, 21 Back Squats, 12 Burpees over the Bar
Friday
CrossFit
Deadlift P:(225/155) A:(185/135) H:(115/75)
Box Jump (30/24)
Intensity
Warm-up
3 Rounds- 200m Run, 10 Cuban Press, 10 Scorpion Twists, 10 Wallball Get-ups, 20 Abmat Sit-ups
Core (5)
Program #1
With a Partner… 50-40-30-20-10 of: Thrusters, Box Jumps, OH Plate Lunges *P1 Works, P2= 100m Run+ 10 TTB before picking up where P1 left off
Program #2
2 Rounds: 200m Run+ 50 Double Unders
Saturday
CrossFit
Partner Workout
Intensity
Warm-up
400m Run+ Coach’s Led Line Drills
Core (5)
Program #1
17 Minute AMRAP w/ a partner: 60 Deadlifts, 30 Burpees, 60 Front Squats, 30 Burpees, 50 Push Press, 30 Burpees AMRAP Clean and Jerks w/ remaining time
Program #2
5 Minute AMRAP- 10m Lid Walk+ 10 Pushups
Sunday
CrossFit
Hero WOD
Intensity
Warm-up
35 Calorie Bike or Row, Then Coach’s Led
Core (8)
Program #1
3 Rounds- 100m Sled, 30 Ball Slams, 15 Burpee Toes to Bar
Program #2
10 Minute “Up Ladder” of: 3 Box Jumps, 3 Wallballs, Plate Ground to Overhead, 3 Toes to Bar, 6-6-6, 9-9-9… Add 3 Reps Until 10 Minutes is up
Monday
CrossFit
1. Front Squats: 5 x 3 Adding. 1st set at 70% (14 mins)
2. 10min AMRAP Of:
10 Burpees
15 C2B Pull Ups
10 Hang Squat Clean P:(135/95) A:(115/75) H:(95/65)
Intensity
Warm-up
4 Rounds- 100m Run, 10m Bear Crawl, 10m Twisting Lunges, 10 PVC Pass Throughs, 10 Pause PVC Overhead Squats
Core (8)
Program #1
25 Deadlifts, 3 Rounds of: 15 Wallballs, 15 Burpees, 15 Calorie Bike Then, 25 Deadifts
Program #2
Wit a Partner…27-21-15-9 of: Thrusters, Box Jumps, Partner Abmat Sit-ups *P1 Works,P 2 Holds Hang from pull-up bar
Tuesday
CrossFit
1. Strict Press: 3 x 5 at 70%
Single Arm High Pull: 3 x 10 (unbroken) (10 mins)
2. 27-21-15-9 Reps For Time Of: (15 min time cap)
Wallballs (20/14)
Hand Release Pushups
Intensity
Warm-up
3 Rounds- 100m Run, 30 Double or Single Unders, 10 Burps, 10 Roll Back to Straddle, 10 Wallballs
Core (5)
Program #1
14 Minute “Up Ladder” 100m Sled Push OR Pull, 5 KB Swings, 5 Back Squats, 5 Pull-ups… 100m Sled, 10KB, 10BS, 10 Pull-up… 100m 15/15/15… 100m 20/20/20… Continue to add 5 reps until 14 minutes is up
Program #2
6 Rounds- 30 Battle Rope Slams, 15 Ball Slams, 100m Run *Every 2 Minutes= 6 Burpees
Wednesday
CrossFit
1. Back Squats: 1 x 20 at 50% + 5-10# from last time. (10 mins)
2. 15 min AMRAP OF:
10 & 10 Single Arm OH Lunges P:(50/35) A:(40/25) H:(30/15)
20 Alt DB Snatch P:(50/35) A:(40/25) H:(30/15)
200m Run
Intensity
Warm-up
3 Rounds- 15 Calorie Bike or Row, 15 Good Mornings, 15 Squat-Stand-Squats, 15 Band Face Pulls, 10m Inch Worm
Core (8)
Program #1
3 Rounds, 1:[email protected] each station, 20s Rest between each station: 1) Wall Mountain Climbers 2)Turkish Get-ups 3) Plate Jumps 4) Ball Slams to Sprawl 5) Landmine Thrusters
Program #2
12 Minute AMRAP- 10 Pull-ups, 15KB Swings, 20 Squats, 100m Run
Thursday
CrossFit
Min 1: 1-3 Rope Climbs
Min 2: 10 Front Rack Lunges (5/Leg) *Pick a challenging weight
10 Toes-to-Bar
10 Power Snatches P:(95/65) A:(75/55) H:(55/35)
100m Sled Push
Intensity
Warm-up
400m Run, Then 3 Rounds: 10-10 Mountain Climber Stretch, 10 Cuban Presses, 10 SL Deadlifts, 50m Suitcase Carry(R), 50m Suitcase Carry(L)
Core (8)
Program #1
2:00 ME Toes to Bar
Program #2
For Time: W/ a Partner 40-30-20-10 Front Squats, Burpees over the Bar (P1 works, P2=100m Slam Ball Run+10 Ball Slams before picking up where partner left off
Program #3 Coach’s Choice
Friday
CrossFit
1. 20 min Partner AMRAP ( groups of 3 )
Partner 1: 150m Run
Partner 2: Front Rack Hold P:(140/100) A:(115/75) H:(75/55)
Partner 3: Max Cals on Bike
* if bag holder drops, biker must also stop.
** score is total Cals per team.
2. 3 mins Max Push Ups – Quality counts!!!
Intensity
Warm-up
3 Rounds- 300m Row, 5 SA Strict Press into 50m OH Carry (Per side), 10 band pull downs, 10 Russian Swings
Core (8)
Program #1
For Time(With a Partner) 800m Farmer’s Carry (heavy, trade off as needed), 100 Air Squats (P2= Plank Hold), 90 Wallballs (P2= Superman Hold), 80 Sit-ups (P2= Wall Sit), 70 Burpees (P2=Hang Hold), 60 Hand Relseas Pushups (P2= Handstand Hold), 50 Partner Deadlifts
Program #2
4 Minute AMRAP- 10 Wallballas, 20m Bear Crawl Sandbag Pull through, 30 Double or Single Unders
Saturday
CrossFit
CrossFit Open Workout 18.5
**Potluck BBQ starting at 10am
Intensity
Warm-up
400m Run+ Coach’s Led Line Drills
Program #1
Intensity version of 18.5
Program #2
Coach’s Choice
Sunday
CrossFit
Hero Workout
Intensity
Warm-up
30 Calorie Bike or Row+ Coach’s Led
Core (8)
Program #1
2 Rounds: 24 Deadlifts, 24 Box Jumps, 24 Wallballs,24 Bench Presses, 24 Cleans
Program #2
W/ a Partner- 100 Landmine Deadlifts, 100 Cal Row, 100 Burpee Box Jumps (P1 works, P2 rests)
Monday
CrossFit
1. 1 x 20 Back Squats at 50% + 5-10# from last time. (10 mins)
2. 12 min AMRAP OF:
10 Hang Squat Snatch P:(95/65) A:(75/55) H:(75/55 Power Clean)
Intensity
Warm-up
4 Rounds- 30 Mountain Climbers, 10 Good Mornings, 10 Pause Squats, 10 Bent Over Rows, 10 SL KB Deadlifts
Core (5)
Program #1
AFAP- 500m Run+ 50 Wallballs, 400m Run+ 40 Box Jumps, 300m Run+ 30 KB Swings, 200m Run+ 20 Burpees, 100m Run+ 10 Pull-ups
Program #2
8 Min AMRAP- 10 KB Box Step Ups to OH Press, 20 Wall Donkeys, 30 Double or Single Unders
Tuesday
CrossFit
1. EMOM X 12, Alternating :
– 18/15 Cal Row
– 15 Kipping HSPU/Push Ups (feet on plate)
2. 5 Rounds For Time Of: (10 min cap)
10 Deadlift P:(255/175) A:(205/135) H:(115/75)
15 Wall Ball
Intensity
Warm-up
3 Rounds- 200m Run, 50m SA Overhead Carry (R), 50m SA Overhead Carry (L), 10 Squat-Stand-Squats, 10m Bear Crawl, 10m Crab Walk
Core (5)
Program #1
2 Minutes ME- Pushups
Program #2
3 Sets of: On a 5 Min Clock… 200m Run+ AMRAP 12 Back Squats, 12 Ball Slams, 12 Straight Leg Ball Sit-ups
Program #3
12 Min AMRAP- AQAP 50 Single Arm Clean and Press, 40 SA OH Walking Lunges (20L/ 20R), 30 Goblet Squats, 100m Suitcase Carry (50m R/ 50m L)
Wednesday
CrossFit
1. EMOM X 8: 2 Snatch.
First 4 Sets at 70%
Last 4 Sets at 80%
2. 5 Rounds For Time: (13 min cap)
60 Double Unders
10 Power Snatch P:(135/95) A:(115/75) H:(95/65)
6 Burpee Muscle Ups/Burpee Pull Ups
Intensity
Warm-up
3 Rounds- 300m Row, 10 Cuban Press, 10 Leg Swings (Per Side), 10 Banded Pull Downs
Program #1
“Tabata Be Kidding Me”- Athletes will perform a full 8 round tabata before rotating to the next exercise: 1) Bike 2) TRX Knee Tucks 3)Box Overs 4)Body Weight Man Makers https://www.youtube.com/watch?v=HrTypPTaj48. (DEMO)
-400mRun-
Program #3
10 Min AMRAP- 12 Front Rack Lunges, 12 Cal Bike, 50m Sled Sprint
Thursday
CrossFit
1. For Time: (24 min cap)
1,000m Row
30 KB Swings P:(70/55) A:(55/35) H:(35/25)
60/45 cal Bike
500m Row
30 KB Swings
30/20 cal Bike
250m Row
30 KB Swings
15/10 Cal Bike
Intensity
Warm-up
3 Rounds- 30s Plank+ 30m Bear Crawl THEN, 2 Rounds 10 Scapula Pull-ups, 10 Upright Barbell Rows
Core (5)
Program #1
3 Minutes ME- Burpee Pull-ups
Program #2
5 Rounds- 80 Battle Ropes (40 per arm), 100m Sled Push, 200m Sandbag Run, 20 Calorie Row
Program #3
Coach’s Choice
Friday
CrossFit
With a Partner…
100 Cal Bike
30 Clean and Jerks P:(135/95) A:(115/75) H:(95/65)
30 Bar Facing Burpees
800m Run
30 Clean and Jerks
30 Bar Facing Burpees
1,000m Row
*P1 Works, P2 Rests switching as needed. Partners Run together
Intensity
Warm-up
Tabata- Bike or Row Then, 3 Rounds: 10 Squat-Stand-Squats, 10 Banded Face Pulls, 10 Cat Cows, 100m Run
Core (5)
Program #1
2 Min ME Air Squats
Program #2
21-15-9-6-3. Deadlifts, Burpees to a plate, Toes-to-Bar
Program #3
9 Min AMRAP- 15 Pushups, 15 Power Cleans, 30 Air Squats
Saturday
CrossFit
CrossFit Open 18.4
Intensity
Warm-up
3:00 Bike or Row+ Coach’s Led Line Drills
Core (8)
Program #1
4 Rounds- 100m Sled Push+ 15 Thrusters
Program #2
5 Rounsd- 100m Run+ 10 Pull-ups
Sunday
CrossFit
Hero WOD
Intensity
Warm-up
400m Run+ Coach’s Led Ladder Drills
Core (10)
Program #1
5 Rounds- 3 Rope Climbs, 10 TTB, 21 OH Walking Lunges (45/25), 400m Run
