May 2018 |

CROSSFIT
Monday
1. Snatch: EMOM x 12, Hang Snatch + Snatch. Hang on for both. First set at 60%, add as you go with fantastic form!
2. 10min AMRAP OF:
10 OH Squat P:(115/75) A:(95/65) H:(75/55)
20 Wall Ball
40 DU

Tuesday
1. Deadlift: Every 2 mins x 5 Sets
8 Deadlift at 60%
8 Burpees Over Bar (sideways)
2. 5 Rounds For Time: (10 min cap)
12 T2B
12 Front Squats P:(135/95) A:(115/75) H:(75/55)

Wednesday
1. OH Squats: 14 mins to find a heavy 5.
2. 11 min AMRAP OF:
15 + 15 Single Arm OH Lunge (P:50/35) A:(40/25) H:(30/15)
15 C2B Pull Ups
20 Cal Row

Thursday
1. Every 90 sec x 9 Sets (12 mins)
2 Squat Cleans. First set at 60%, add as you wish.
2. 3 Rounds For Time: (10 min cap)
20/16 cal Assault Bike
14 Front Rack Lunges P:(135/95) A:(115/75) H:(95/65)
60 Double Unders

Friday
1. 18 mins for Quality
12 Strict Ring Dips
12 Strict T2B
100m Sandbag Carry (100/70)
2. For Time: (6min cap)
30 Thrusters P:(95/65) A:(75/55) H:(55/35)
500m Run
30 Thrusters P:(95/65) A:(75/55) H:(55/35)

Saturday
Partner WOD

Sunday
Hero WOD

INTENSITY
Monday
Warm-up
3 Rounds- 200m Run, 10 Wall Squats, 10m Lunges, 10 Pushups, 10 PVC Pass Throughs
Core
Program #1
21-15-9 Deadlifts, Pushups THEN… 21-15-9 Wallballs, Burpees
Program #2
12 Minute AMRAP- 100m Sled Push, 100m Farmer’s Carry, 200m Run, 20 Ball Slams

Tuesday
Warm-up
4 Rounds- 10 Cal Bike or Row, 10m Spiderman Lunges, 10m Inch Worm, 10 PVC Overhead Squats, 10 Scorpion Twists
Core
Program #1
With a Partner: 80 Box Jumps, 80 TRX Knee Tucks, 80 SA Clean and Press, 80 Thrusters P1 Works, P2= 100m Run+ 40 Mountain Climbers before picking up where partner left off
Program #2
10 Minute AMRAP- 50 Battle Rope Slams, 15 Calorie Bike, 15 Calorie Row, 15 Wall Walks

Wednesday
Warm-up
30 Cal Bike or Row Then… 3 Rounds of: 10m Spiderman Lugnes, 10m Inch Worm, 10m Duck Walk, 10m Bear Crawl
Core
Program #1
50-40-30-20-10 Double Unders, ABmat Sit-ups
Program #2
4 Rounds of: 3:00 AMRAP, 1:00 Rest… 30 Double Unders, 12 Front Squats, 12 OH Plate Lunges, 12 Plate G2OH

Thursday
Warm-up
4 Rounds: 100m Run, 12 Lunges+ PVC Pass through, 12 SL Deadlifts, 12 Roll Back to Straddles, 0;30 Plank
Core
Program #1
AFAP- 30 Power Cleans+ 30 Push Press
Program #2
2 Rounds For Time- 500m Row, 40 Air Squats, 30 Sit-ups, 20 Pushups, 10 Pull-ups
Program #3
3 Minutes Max Distance- Burpee Broad Jumps

Friday
Warm-up
3 Rounds- 15 Cal Bike or Row, 10 Banded Face Pulls, 10 SA Press (per arm), 10 SL Deadlifts, 10 Goblet Squats
Core
Program #1
2 MInutes ME KB Swings
Program #2
21 DB Thrusters, 400m Run, 18 DB Thrusters, 400m Run, 15 DB Thrusters, 400m Run
Program #3

Saturday
Warm-up
Coach’s Choice
Core
Program #1
With A Partner… 6 Rounds of – 400m Run, 21 KB Swings, 12 Pull-ups *P1 completes a full round while P2= Max Calorie Row or Bike (Both partners complete 2 full rounds)
Program #2
3 Rounds of- 400m Run, 30 Wallballs, 30 Box Jumps

Sunday
Warm-up
Coach’s Choice
Core
Program #1
800m Run, 10 Rounds of- 5 Pull-ups, 10 Pushups, 15 Squats… 800m Run
Program #2
Coach’s Choice

CROSSFIT

Monday

1. 2 Rounds Of: (16 mins)

10-8-6-4-2 Unbroken TnGo Power Clean and Jerks

– 1 min rest between sets

– 3 min rest between rounds

Set of 10 at 40-45% Of 1 rep max, add 5-10# each set. MUST STAY TOUCH AND GO UNBROKEN!

* add 5 pounds more each set from last time.

2. 6min AMRAP OF:

15 Wall Ball

30 DU

Tuesday

1. 16 mins For Quality

10 Strict T2B

10 Strict HSPU / deficit if possible

50m Double KB Carry (2 x 70/55)

2. 30-20-10 Reps For Time: (8 min cap)

Cal Row

Burpees Over Rower

Wednesday

1. Back Squats: 4 x 5. First set at 55%, add as you go. All reps have a 3 sec down and 3 sec up tempo. 5-10# more than last time! (12 mins)

2. 12 min AMRAP OF:

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

150m Run

10 Box Jump (24/20)

Thursday

1. For Time: (25 min cap)

900m Run

30 Power Cleans P:(155/105) A:(135/95) H:(115/75)

30 KB Swings P:(70/55) A:(55/35) H:(35/25)

400m Run

20 Squat Cleans P:(155/105) A:(135/95) H:(115/75)

20 KB Swings P:(70/55) A:(55/35) H:(35/25)

200m Run

10 Thrusters P:(155/105) A:(135/95) H:(115/75)

10 KB Swings P:(70/55) A:(55/35) H:(35/25)

Friday

1. EMOM X 14, Alternating.

– 10 Strict Press. Start at 30%, add as you go

– 7 Strict C2B Pull Ups

2. In teams of 2:

14 min AMRAP OF:

100m Sandbag Carry (100/70)

Max Cal Row

* swap on the Carry.

** score is total Cals.

Saturday

Partner WOD

Sunday

Hero WOD

INTENSITY

Monday

Warm-up

3 Rounds- 10/Leg Lunges on a box, 30second Plank, 10 Banded Face Pulls, 100m Run

Core

Program #1

13 Minute AMRAP: 20 Plate G2OH, 400m Run, 20 Deadlifts, 400m Run, 20 Landmine Thrusters

Program #2

10-9-8…3-2.1 of: Push Press+ Abmat Sit-ups *E2M= 30 Mountain Climbers

Tuesday

Warm-up

30 Cal Bike or Row Then… 3 Rounds of: 10m Spiderman Lunges, 10m Inch Worm, 10m Duck Walk, 10m Burpee Broad Jump

Core

Program #1

Tabata- 1) Sledge Hammer against tire, 2)Sled Push, 3)Burpee Box Jumps 4)DB Thrusters, 5)Toes to Bar

Program #2

3 Rounds- 3/ Arm Turkish Get-ups+ 200m Run+ 30 Box Donkeys

Wednesday

Warm-up

3 Rounds- 15 Cal Bike or Row, 10 Banded Face Pulls, 10 SA Press (per arm), 10 SL Deadlifts, 10 Goblet Squats

Core

Program #1

3 Rounds- 100m Farmer’s Carry, 20 KB Swings, 20 Ball Slams, 20 Wallballs

Program #2

21-15-9 Power Cleans+ Pushups+ Front Rack Lunges

Thursday

Warm-up

3 Rounds- 300m Row, 5 SA Strict Press into 50m OH Carry (Per side), 10 band pull downs, 10 Russian Swings

Core

Program #1

2 Minutes Max Distance- Lid Walk

Program #2

AFAP- 1,000m Row+30 Front Squats+50 Pull-ups OR TRX Rows

Program #3

AMRAP W/ Remaining time in class: 30 Calorie Bike+ 30 Weighted Box Step-ups + 30 Calorie Row + 30 Goblet Squats

Friday

Warm-up

200m Run, 3 Rounds of: 10 Twisting Lunges, 10 PVC Pass throughs, 10 PVC OHS, 10 Box Step-ups, 10 L/W Wallballs… 200m Run

Core

Program #1

2 Minutes of: TRX T’s and Y’s, 2 minutes ME SA Clean and Press, 2 Minutes ME Plate Ground to Overhead

Program #2

4 Rounds of: 3:00 on/ 1:00 Rest: 10 Back Squats, 10 Burpees, 20 Double Unders

Program #3

AMRAP (remaining time in class) of: 100m Run+ 10 Toes to Bar+ 10 V-ups

Saturday

Warm-up

Coach’s Choice

Core

Program #1

With a Parter- 5 Rounds (Each) of: 200m Run+ 15 Thrusters+ 10 Burpee Box Jump Overs (both partners complete 5 full rounds) partner that is not working= Hang from bar, plank or wall sit

Program #2

With a Partner- 200 KB Swings EMOM- one partner Rows 10/8 Cals

Sunday

Warm-uo

Coach’s Choice

Core

Program #1

2 Minutes of Max Effort- Medicine Ball Cleans

Program #2

8 Minute AMRAP- 5 Pushups, 10 TRX Pistols, 15 Bent Pver Rows

Program #3

20-15-10-5 of: Ball Slams, Wall Balls, Burps