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

  1. 5×3 Deadlift build to a heavy set of 3
  2. 21-15-9

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

  1. 10 Minute Alt EMOM 

Min 1: 1-3 Rope Climbs

Min 2: 10 Front Rack Lunges (5/Leg) *Pick a challenging weight

  1. 5 Rounds, Rest 2:00 Between Rounds of:

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

Monday

CrossFit

1. DEADLIFT: 15 mins to find a heavy 5 (more…)