Thursday 1/24/19

Growth & Development + Performance

Capping off the week with two more days of  community building workouts together 🙂

A. 21/18/15/12/9/6/3
Power Clean 95/65….75/55….65/45
Hand stand push up ( hand release push up )

+ 10:00 rest

B. 3/6/9/12/15/18/21
Wall ball ( goblet squat )
Deadlift 185/135… 135/95….115/75
+ 25 Double under between each set ( 50 single under )

Wednesday 1/23/19

Growth & Development

A. Every 2:00 for 5 sets
Back Squat x 3 reps  @ 75%

B. DB Bench Press @ 30×1 tempo 8-10 reps x 3 sets

C. Every 4:00 for 4 sets
8 Burpee
10 Banded Pull-up
12 Slam ball
10 DB double arm hang clean & jerk
8 Burpee

 

Performance

A. EMOM 10:00
Squat Clean x 3 reps @ 65%  ( not TNG)

B. 5 Sets + rest 2:00 Between
Front Squat @ 22×1 x 3 reps  ** BUILDING without failure

C. EMOM 10:00
Odd: 10 pull up
Even: 10/8 Calorie Row

+ 2:00 rest

D. EMOM 10:00
Odd: 10 TTB
Even: 10/8 Calorie Assault Bike

Tuesday 1/22/19

Growth & Development

A. 5 Sets
:30 seconds burpee
:30 seconds rest
:30 seconds box jump
:30 seconds rest
:30 seconds plate ground to overhead
:30 seconds rest
:30 seconds wallball
:30 seconds rest

+ 5:00 rest

B. 8:00 AMRAP
Row 150m
8 Push Press 95/65

 

Performance

A. 5 sets @ 80% Aerobic/Repeatable
20/15 assault bike cals
40 double under
10 thruster 95/65
15 box jump
4:00 rest between sets

SAME PACE EACH ROUND!

Saturday 1/19/19

Partner Saturday

10 Rounds For Time

10 Cal assault bike

12 hang power clean 115/75

10 Pistol ( goblet squat )

12 Cal Row

10 Front Rack Lunges 115/75

Friday 1/18/19

** REMEMBER we will be at GreatWoods Crossfit TODAY 9:30 5pm and 6pm classes
Our 6AM will be at the TURF 🙂

Performance & Growth & Development

Warm up 3:00 Row increasing pace every minute
+ 2 sets
20 second hand stand hold
5 inchworm
2 wall walks
20 ab mat sit ups
+
with light KB 10 turkish get up 5/5

A. 6 sets
Strict Press @ 20×1 x 3 reps
2-3 min rest between sets ( heavy )

B. Every 3:00
12 Pull-ups RX  ( banded strict )
9 HSPU  RX ( HR push up  )
6 Burpee box jump over  ( burpee step over , or regular burpee)
X 5 sets

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