Saturday

Saturday

Dynamic Warmup

 

 

Partner WOD:

One person works while the other goes for reps. Then you switch. When both members of the team have done that exercise you move on. If you complete all movements withing the 25min, START OVER!

 

25 min AMRAP:

Run 400m

Max KB Swings 53/35 

Run 400m

Max Weighted OH Lunges 45/25#

Run 400m

Max Situps

Run 400m 

Max Pullups

Run 400m

Max Air Squats

Run 400m

Max Box Jumps

Run 400m 

Max Plank Hold Every 10 sec is 1 rep

Run 400m

Max Burpees

Friday

Friday

Warmup:

Front Rack Mobility

Squat Mobility

 

Clean Workshop

 

Strength:

Clean Complex

Work Up to a heavy set over 7 sets

3 Power Clean, 2 Hang Squat, 1 Full

 

WOD:

7 min AMRAP

3, 6, 9, 12, etc…

Power Cleans 115/80

Ring Dips

 

Advanced Stretch After

Thursday

Thursday

Warmup:

Agility Ladder

Dynamic Movement Stretches

 

Strength:

Build to a heavy 1 Rep Max Push Press

 

WOD:

“Jack”
AMRAP in 20 minutes, with a partner:
10 Push Press (115/80)
10 KB Swings (53/35)
10 Box Jumps (24/20)

This is a CrossFit Hero WOD with a small twist.  Complete the WOD with a partner.  Each partner does one round while the other partner rests.  Scale as necessary to ensure proper movement execution. 

 

Wednesday

Wednesday

Warmup:

x2

200m Shuttle

15 OH Squats PVC

10/10 1 Arm KB OH Squat 2 hands if possible

Pistol Practice 10/10 Weighted if possible

Good warmup Craig showed me I liked it!

 

Strength:

6×3 OH Squat 82%

 

WOD:

21-15-9

OH Squat 95/65#

Bar Hopping Burpees

Tuesday

Tuesday

Warmup:

Hurdle Drills

 

3 big sets:

25 Weighted Situps

25 Mountain Climbers

25 Pushups (Partner Assisted)

 

Strength:

5×5 Barbell Bent Over Row 85%

5×5 Bench Press 85% Use Chains if you get the ok from coach.

 

WOD:

5 Rds for time

200m Run

20 Pushups

10 TTB

Monday

Monday

Warmup:

3 sets of 20

Band Pull aparts

KB Upper Cuts

Air Squats

 

Squat Mobility 

Squat Therapy

 

Strength:

Back Squat

Stack 10

Bring your journals and log your progress.

 

WOD:

For Time:

30 Wall ball 20/14

30 Power Snatch 75/45#

30 Wall Balls

30 Clean and Jerks 115/75

30 Wall Balls

30 Back Squats 225/135

Sunday

Sunday

Alternating Tabata

(20s on/10s off): Ring dips L-sit hold (on rings or pull up bars)

 

Then:

4 rounds

4 minutes to complete:

20 push presses 95/65

15 burpees

Row for calories in time remaining

3 minute rest

Saturday “Batman and Robin”

Saturday

Quick Warmup:

Dynamic Movement

 

Quick Pep talk about training as athletes. Sometimes we need to be reminded of our goals and let’s take tomorrow as a time to reflect on why we started and why we’re here.

 

Main,  – WOD

“Batman and Robin”  (AMRAP – Reps)

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Snatch (135, 95) until A gets back.
Switch and repeat. (score is reps of hang power snatch) (Each person only runs once and C and J’s once)

Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

Friday

Friday

Warmup:

2 sets of 20 reps each movement:

Banded Good mornings

Front Squat PVC/Bar Only (Work Mechanics)

Box Jump With Sandbag

Leg Lifts on floor

 

Clean Review and Mobility

 

Strength:

Build to a heavy set of this complex:

1 Clean Pull

1 Power Clean

2 Squat Cleans

2 Split or Power Jerk

 

WOD:

4 min AMRAP

8 Box Jump

8 Situps

Rest 1 in

4 min AMRAP

10 SDHP w/KB 53/35#

10 MB Cleans

Rest 1 min

4 min AMRAP

12 Thrusters 65/45# Very light, burn it out!

12 Bar Hopping Burpees

Thursday

Thursday

Warmup:

5-10-15 shuttles @ 75% x10

Group Mobility

 

Skill:

Muscle Ups

Muscle Up Progression

 

WOD:

Mini Murph

800m Run

50 Pullups

100 Pushups

150 Air Squats

800m Run

 

Extra Credit:

Rest 5 min after Mini Murph and hit a 1 Rep Max Clean and Jerk