CROSSFIT

Monday

1. Every 90 secs for 9 Sets (12 mins): 2 C&J.

First set at 60%, add as you wish.

2. For Time (12 min cap)

200m Run

30 T2B

200m Run

30 C2B Pull Ups

200m Run

30 C&J P:(135/95) A:(115/75) H:(95/65)

Tuesday

1. Every 2 mins x 16 mins, alternating between:

– 6 Strict HSPU + 8 Kipping HSPU into max Cal Row

– 8 Muscle Ups / 10 Strict Pull Ups into Max Cal Bike

* score is total Cals over the entire 16 mins

2. 7 min AMRAP OF:

10 OH Squats P:(95/65) A:(75/55) H:(55/35)

8 Lateral Burpees Over Bar

Wednesday

1. Back Squats: (16 mins)

7 @ 65%

6 @ 70%

5 @ 75%

4 @ 80%

3 @ 85%

2 @ 90%

2. 5 Rounds For Time: (8min cap)

50 DU

5 Power Cleans P:(185/125) A:(125/85) H:(95/65)

Thursday

1. 4 x 5 min AMRAPS Of:

3 Squat Snatch P:(165/115) A:(115/75) H:(75/55)

6 Burpees

12 Wall Ball

– 2 mins rest between AMRAPS –

* score is total rounds and reps for entire workout.

Friday

1. Deadlift : (16 mins)

7 @ 73%

6 @ 78%

5 @ 83%

4 @ 88%

3 @ 93%

2. For Time (7 min cap)

“Diane”

21-15-9 Reps For Time

Deadlift P:(225/155) A:(185/

HSPU

Saturday

Partner WOD

Sunday

Hero WOD

 

INTENSITY

Monday

Warm-up

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…

Program #1

3 Rounds, 1 Minute at each station, no rest

1 1/4 Wallballs

KB Clean+Lunge(Each Leg)

Cal Row

Burpee Box Jumps

100m Sprint

Program #12

3 Rounds, 1 Minute at each station , no rest

Wall Donkeys

KB Swings

Burpees Over Rower

Box Donkeys

100m Sprint

Finisher: Coach’s Choice

Tuesday

Warm-up

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

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

Warm-up

3 Rounds: 30 Single Unders, 10 SA Strict Press, 10m Inch Worm, 10 Squats, 10m Straddle Lunges

Program #1

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

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

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

Program #2

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

4 Rounds: 100m Run, 12 Lunges+ PVC Pass through, 12 SL Deadlifts, 12 Roll Back to Straddles, 0;30 Plank

Program #1

4 rounds 

200M 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

Program #3

3 Rounds

200m run

5 Strict Pull Up(band may be used)

10 T2B

15 Air Squats

Saturday

Warm-up

400m Run+ Coach’s Led Line Drills

Program #1

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

Warm-up

30 Calorie Bike or Row+ Coach’s Led Line Drills

Program #1

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