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

Thursday 1/17/19

Growth & Development

5:00 AMRAP
6 Burpee
12 Goblet Squat
6 Calorie Assault Bike

+ 2:00 rest

5:00 AMRAP
6 Thruster 75/55
50 single under
6 Ring Row

+2:00 rest

5:00 AMRAP
4 Burpee box jump over
6 Shoulder to overhead 75/55
8 Calorie Row

+ 2:00 rest

5:00 AMRAP
6 DB Snatch
12 Hanging Knee Raises
6 Wall ball

+ 2:00 rest

5:00 AMRAP
6 Deadlift 135/95
12 Kneeling Slam Ball
6 Calorie Bike

 

Performance

5:00 AMRAP
6 Burpee To Plate
12 Wall ball
200m Row

+ 2:00

5:00 AMRAP
6 Thruster 95/65
24 Double Under
6 Box jump step down 30/24′

+2:00

5:00 AMRAP
5/5 Single Arm Hang KB snatch
25 ft HS walk / 8 HSPU / 2 Wall walks
11/9 Calorie Bike

+ 2:00 rest

5:00 AMRAP
6 Deadlift 155/105
12 DB Front Squat
6 TTB

+2:00

5:00 AMRAP
6 Lateral Burpee
12 Shoulder to Overhead 95/65
6 Hang Squat Clean 95/65

 

Wednesday 1/16/19

Growth & Development

A1. Russian Step up 10/ each leg
A2. Single Arm Strict DB Press 10/ each arm
4 sets resting as needed

B. Barbell RDL @ 30×1 8 reps x 3 sets ** Get heavy

C. 10,8,6,4,2
Hang Clean
Ring Row
Hand Release Push-up

 

Performance

A. Clean Grip  Deadlift @ 30×1 x 5 reps x 5 sets HEAVY

B. EMOM 8:00
Odd: 8 Front Rack Lunges (4/4)  135/95 RX  115/75
Even: 6 Burpee box jump over

C. 5,4,3,2,1
Hang power Clean 185/135 RX 155/105
Muscle up  RX  ( C2B 10,8,6,4,2)

Tuesday 1/15/19

Warm-Up

3:00 Bike Row Jump Rope
+
Quad Stretch x 20 sec/side x 3 sets/ side
+
10 KB swings
10 Goblet Squat
10 Ring row
X 5:00 AMRAP

Growth & Development

20:00 On Clock
1500m/1250m ROW
+ remaining time amrap
30 DB Snatch
20 Box jump/ Step up
15 Wall ball/ Goblet Squat

 

Performance

20:00 On Clock
.9 mile / .7 mile on Assault Bike
+ remaining time amrap
30 DB Snatch 50/35 rx
20 Box jump 24/20 rx
15 Wallball 20/14

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