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

Intensity
Warm Up
4 Rounds
250 M row
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC OHS

Core-(6)

Revenge of the Dumbell

4 Rounds (10 Min cap)
15/12 Cal Row
15 DB Row
15 DB SA Press

4 Rounds (8 Min cap)
10 DB Snatch
15 DB Gobelt Squat
10 Burpees over DB

4 Rounds (6 Min Cap)
21-15-9
DB Thruster
Pull Ups

Mobility-quads and glute

Tuesday

CrossFit
1. EMOM x 12: (Alternating)
Odd: 1.1.1 Power Snatch ( first set at 50%, add as you go)
Even: 3 Burpee Muscle Ups / Burpee Pull Ups
2. 6 Rounds For Time Of: (12 min cap)
60 Double Unders
1 round of “Mary”
5 Kipping HSPU
10 Alt Pistols
15 Pull Ups

Intensity
Warm Up
4 Rounds
2 Min Row or Bike
10 m Spiderman Lunge
10 m Inch work
10 m side lunge

Core-(6)

EMOM x 10
100 M Sprint.
If you don’t want to vomit at the end you aren’t running hard enough

EMOM x15
Min 1-15 Air Squats
Min 2-12 Box Jump Overs
Min 3-15 Kb Swings

Mobility- Hammies and Calfs

Wednesday

CrossFit
1. Sumo Deadlift: Find a heavy 5 with reset. (14 mins)
2. For Time: (14 min cap)
20 Push Jerk P:(115/75) A:(95/65) H:(75/55)
400m Run
20 Push Jerk
400m Run
20 Push Jerk
400m Run
20 Push Jerk

Intensity
Warm Up
2x
500 M row
10 Floor Sweeps
10 Good Mornings
10 Wall Squats
10 Scap Pull Ups

Core-(8)

Feel the love Valentines day!!!
Teams of 2 the whole day!! Ready to be synchro!!

4 Rounds (15)
20 Med Ball Sit up toss to partner
20 Synchro Push Ups w/ slap hands at top
20 synchro T2B

4 Rounds (15)
20 Wall Ball over pull up bar/Both Partners squat every time
40 M Partner Wheel Barrow
60 M Partner Carry
20 Synchro Burps

Mobility- Chest and Shoulders

Thursday

CrossFit
1. EMOM x 9: 1 Squat Clean. First set at 60%, add as you wish.
2. 21-18-15-12-9-6-3 Reps For Time: ( 13 min cap)
Front Squat P:(115/75) A:(95/65) H:(75/55)
T2B

Intensity
Warm Up
Coaches choice

Core-(6)

Intensity Test
2 Min Max effort DB Snatch

AMRAP 12
16 DB Lunge
12 Pull Ups
8 Box Jumps

AMRAP 12
15/12 Cal Bike
20 Ball Slams
15 TRX Pike
10 mountain climbers

Mobility-Guns

Friday

CrossFit

1. Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts P:(225/155) A:(185/125) H:(135/95)
55 wall-ball shots
55-calorie row
55 handstand push-ups
5 min rest then
1000m Run for Time

Intensity
Warm Up
4 Rounds
10 Cal Bike
10 Wall Squats
10 Push Ups
10 Russian Swings

Core -(6)

3 Min AMRAP
30 DU
10 Plate Thrusters

6 min AMRAP
30 DU
10 Plate Thrusters
10 Battle Ropes

9 Min AMRAP
30 DU
10 Plate Thrusters
10 Battle Ropes
200 M Run

6 min AMRAP
30 DU
10 Plate Thrusters
10 Battle Ropes

3 Min AMRAP
30 DU
10 Plate Thrusters

Saturday

CrossFit
Coach’s Choice Partner Workout

Intensity
Warm Up
Coaches Choice

Core-(8)

Teams of 2. One partner works. One partner does KB swings
400 M Sled Drag Buy in

90-Cal Row
60- DB Clean and Press
30-DB Burpees
60- DB Clean and Press
90- Cal Bike

400 M Sled Drag buy out

Sunday

CrossFit
HERO WOD

Intensity
Warm up
Coaches choice

Core- 6

3 rounds
400m run or row
50 Goblet lunges 35/26lbs
300m run or row
20 Burpees
200m Run or row
50 ground to overhead with plate 25/15lbs