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)
– REST 1 min then –
Every 30 sec for 5 mins (11 sets): 2-7 Kipping HSPU / HRPU
Same rules as above.
2. 27-21-15-9 Reps For Time: (13 min cap)
Thruster P:(95/65) A:(75/55) H:(65/35)
Burpees Over Bar
Intensity
Warmup (12)
12 Minute “Up Ladder” of: 3 calorie Bike, 3 Calorie Row, 3 Squat-Stand Squats, 3 Supermans, 3 Spiderman Lunges, 3 TRX T’s and Y’s…6,6,6,6,6,6…9.9.9.9.9…12,12,12,12…
Core (8)
Program #1
3 Rounds, 1 Minute at each station, no rest
1-1 1/4 Wallballs
2-KB Clean+Lunge(Each Leg)
3-Cal Row
4-Burpee Box Jumps
5-100m Sprint
Program #2
3 Rounds, 1 Minute at each station , no rest
1-Wall Donkeys
2-KB Swings
3-Burpees Over Rower
4-Box Donkeys
5-100m Sprint
Tuesday
CrossFit
1. 10 mins for Quality:
7 Barbell Roll Outs
5 + 5 Single Arm OH Squats (AHAP)
2. 15 min AMRAP OF:
15/12 Cal Row
5-10-15-20-25-30…… OH Squats P:(135/95) A:(115/75) H:(95/65 Front Squats)
Intensity
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 (8)
Program #1
21-15-9
KB Swing to Sprawl
Landmine Deadlifts
Pushups
Program #2
1 Round AQAP
100 Alt. Battle Rope Slams (1+1=2)
100m Run+ 10 Burpee Pullups
80 Double Unders (2x Singles)
100m Run+ 10 Burpee Pullups
60m Bear Crawl Sandbag pull through
100m Run+ 10 Burpee Pullups
40 Landmine Thrusters
100m Run+ 10 Burpee Pullups
20 Back Squats+ Front Squats
100m Run+ 10 Burpee Pullups
Wednesday
CrossFit
1. 25 min Partner AMRAP OF: (partner of opposite sex – 1 person works at a time)
Front Rack Lunges x 100 (95/65)
Burpees over the Box x 75 (24/20)
Weighted Abmat Sit-ups (45/35) x 50
80 Cal Row
Intensity
Warm-up
3 Rounds: 30 Single Unders, 10 SA Strict Press, 10m Inch Worm, 10 Squats, 10m Straddle Lunges
Core (8)
10 Min AMRAP: 250m Row+ 15 Push Press+ 15 Goblet Squats+ 15 KB Swings
8 Min AMRAP: 5 Man Makers+ 15 DB Snatches+ 10m Lid Walk
6 Min AMRAP: 10 Power Cleans+ 30 Double Under
4 Min AMRAP: 15 Ball Slams+ 50m Sprint with Ball
2 Min AMRAP: 10 Squat Jumps+ 10 Burps
** Set the ENTIRE workout up before starting the first 10 min AMRAP, Coach will run a 1:00 Clock to rest between each AMRAP, this is the ONLY time you will have to transition between AMRAPS
Thursday
CrossFit
1 EMOM x 10: Alternating
– 5 Muscle Ups / 7 Strict Pull Ups
– 10 Strict Press (50% Of 1 rep max)
2. For Time: 12 min cap
25-20-15-10-5 Deadlift P:(225/155) A:(185/125) H:(135/95)
60 Double Unders after each round
Intensity
Warm-up
On a 10 Minute clock… 15 Calorie Bike/Row, 15 Good Mornings, 15 ABmat Sit-ups, 15 Bent Over Rows, 15 Ball Slams
Core (8)
Program #1
5x 45sec on, 15sec Rest. Complete all 5 rounds of one movement before moving to the next movement
Bike
Sled Push
Wallballs
OH Plate Lunges
*200m Run between each station
Program #2
7 Min Amrap
15 Plate Thrusters
15 Weighted knee raises *Use wallball
30 Mountain Climbers
Finisher: Up Ladder w/ remaining time in class: 100m Run+ 5 Calorie Bike… 100m Run+ 10 Cal Bike… 100m Run+ 15 Cal Bike… (OR ROW)
Friday
CrossFit
1. Front Squat: 16 Mins to find a heavy double.
2. CF Open Workout 11.3
5 min AMRAP OF
Squat Cleans P:(165/110) A:(135/95) H:(105/65 Power Clean)
Jerk P:(165/110) A:(135/95) H:(105/65 Push Press)
Intensity
Warm-up
4 Rounds: 100m Run, 12 Lunges+ PVC Pass through, 12 SL Deadlifts, 12 Roll Back to Straddles, 0;30 Plank
Core (8)
4 rounds
100M Run
10 Plate Burpees
15 Plate G20
20 Plate Abmat Sit-ups
*Every 2:00= 20 Mountain Climbers
Program #2
3 Rounds
200m run
5 Man Makers
10 DB Cleans
15 DB Push Press
2 Rounds
200m run
5 Strict Pull Up(band may be used)
10 T2B
15 Air Squats
Saturday
CrossFit
CrossFit Open 18.1
Intensity
Warm-up
400m Run+ Coach’s Led Line Drills
Core (8)
Teams of 2
30 Min cap
800 M Connected Run
*Each teammate holds the end of a band
50 Box Jumps
50 Jumping Pull Ups
50 Kettlebell Swings
50 KB DL
50 K2E
50 KB DL
50 Wall Ball
50 Burpees
50 DU
800 M conncected run buy out
Sunday
CrossFit
Hero Workout
Intensity
Warm-up
30 Calorie Bike or Row+ Coach’s Led Line Drills
Core (10)
3 Rounds FT
50 DU
10 Goblet Squats
Right into…
21-18-15
DB clean and Jerk
Calorie Bike
Right into..
4 Rounds FT
15 Burpees over rower
15 Cal Row
15 Bench Press
