Thursday

WARM UP:

COACHES CHOICE

 

STRENGTH/SKILL:

PAUSING OVERHEAD SQUATS, CONTROLLED DESCENT, HOLDING AT THE BOTTOM FOR  3 SECONDS

5 X 5 X 4 X 4 X 3 X 3

 

WOD:

3 ROUNDS

30 WALLBALLS 20/14

20 CALORIE ROW OR BIKE

10 HAND STAND PUSH UPS

*CASH OUT 100 DOUBLE UNDERS FOR TIME*

Wednesday

WARM UP:

250 M ROW

PVC WARM UP

SAMSON STRETCH

WALKING KNEE HUGS

SCAPULAR PUSH UPS (15)

AIR SQUATS (15)

250 M ROW

 

STRENGTH/SKILL:

12 MIN EMOM

1 SQUAT CLEAN THRUSTER THEN COMPLETE 1 THRUSTER (155/115)

*THESE ARE TO BE HEAVY THRUSTERS!

WOD:

25 KBs (55/35)

25 PUSH PRESS (95/65)

25 AB MAT SITUPS

20 KBs 

20 PUSH PRESS

25 ABMAT SITUPS

15 KBs

15 PUSH PRESS

25 ABMAT SITUPS

10 KBs

10 PUSH PRESS

25 ABMAT SITUPS

 

Tuesday

WARM UP:

500 METER ROW

PUSH UP COMPLEX

QUAD STRETCH

2 ROUNDS OF:

5 BURPEES

20 SITUPS

 

STRENGTH/SKILL:

15 MINUTES OF GYMNASTIC WORK

HSPU, MUSCLE UPS, PULL UPS, L-SITS

 

WOD:

14 MIN AMRAP

6 DEADLIFTS 225/155

12 DUMBBELL SNATCHES (55/35) (Alternating Arms)

30 DOUBLE UNDERS

Monday

WARM UP:

500 METER ROW

PVC WARM UP

WALL SITS

ABMAT SITUPS (25)

INCH WORMS

BUTT KICKS

 

 

STRENGTH/SKILL:

FRONT SQUATS

5 X 5 

*WEIGHT STAYS THE SAME, MUST BE A DIFFICULT 5 REPS*

 

WOD:

4 ROUNDS

200 METER RUN

15 BURPEE BOX JUMPS

15 CHEST TO BAR (PULL UPS/JUMPING PULL UPS)

200 METER RUN

 

 

Saturday

WARM UP:
Coaches Choice

PARTNER WOD:  “GET IT UP”

22 min AMRAP of

12 Deadlifts ( 95/65 )

12 Sit Ups

12 Power Cleans ( 95/65 )

12 Push Ups

12 Front Squats ( 95/65 )

12 HSPU

12 Squat Cleans ( 95/65 )

12 Burpees

12 Push Jerks ( 95/65 )

12 Box Jumps

One person does the barbell work for the entire round, the other partner does the bodyweight work for the round.  Then switch.

Each partner must start the beginning of each movement together.  For example, Partner A can’t start their power cleans until partner B is ready to start their push ups.  

There will be no classes on Easter Sunday.  Hope you all have a wonderful Easter and enjoy your day off.

Friday

WARM UP

Coaches Choice

SKILL WORK:

Push Press

Back Squat

Power Snatch

EMOM: ( 12 minutes of )

6 Push Press ( Minute 1 )

8 Back Squat ( Minute 2 )

30 Double Unders or attempts ( Minute 3 )

Push press weight and back squat to be the same, go heavy on push press

WOD:

16 Minute AMRAP of

16 Air Squats

8 Toes 2 Bar

X Power Snatches ( 115/80 )

X=Round your are on, First rd. 1, Second rd.2, Third rd. 3, etc…

Thursday

WARM UP:

Coaches Choice

SKILL WORK:

Squat Clean

Sumo Deadlift High Pull

 

STRENGTH:

Build up to a 2 rep max Squat Clean ( 10-12 minutes )

Good technique and form, speed under the bar


WOD:

3 Rounds For Time of:

40 OH Plated Lunges ( 45/25 )

20 KB Swings ( 53/35 )

10 SDHP ( 95/65 )

5 HSPU or 3 Wall Walks


Crossfit Battleground will be having a party Saturday, April 25th.  All friends and family are welcome.

Any questions on what to bring, Check with Justin or Connor.  Hope to see you all there.

 

 

 

 

 

 

Wednesday

WARM UP:

Coaches Choice

SKILL WORK:

Power Clean

WOD:

For Time: 25 Min Cap

200 Meter Run ( or 250 meter row, am classes only )

then

21-18-15-12-9-6-3

Power Cleans ( 135/95 )

Wall Balls ( 20/14 )

then

200 Meter Run