Monday, February 19, 2018

***Cardio Load – 3:30 PM***
***CrossFit Kids – 4:30 PM***
***Basics – 6:30 PM***

STRENGTH
Legs 3×20 Back Squat (50-55% of 1RM)
s/s 4×10 strict pull-ups

CONDITIONING

20 min AMRAP:
20/18 Calorie Row
20 Wallballs (20/14)
20 Sit-ups
20 Power Snatches Rx(95/65)Rx+(115/85)
20 Box Jumps (30/24)

ACCESSORY LIFTING

Legs/Abs
Superset 1: 3×10 Weighted Box Step-ups (each leg) & (3×20) Leg Raises
Superset 2: 3x 10 Barbell Good mornings & (3×20) Toe Touch sit-up

Friday, February 16, 2018

Cardio Load 3:30

Yoga 7:30

STRENGTH

Upper – 4×10 Bench press
s/s 4×8 strict pull-ups or chin-ups

** all working sets should be at a challenging weight.
Keep weight the same across working sets.
Add weight for last set to make challenging if needed

CONDITIONING

2 rounds:
3min AMRAP – 15/12 cal bike, 5 DL Rx(225/155)Rx+(275/185)
rest 1 min
Then
3min AMRAP – 15/12 cal row, 10 TTB
rest 1 min
Then
3min AMRAP – 30 air squats, 10 ring dips

***scale TTB with V-ups or knee raises
***scale ring dips with bands or paralette dips

ACCESSORY LIFTING

Chest/triceps
Superset: 3×10 DB Cable Fly & Ring/Parallette Dips
Superset: 3×10 DB Bench Press & Tricep Extensions

Thursday, February 15, 2018

***Cardio Load 10:00***

***Basics 6:30***

STRENGTH

Olympic lift – Snatch balance – 10×1 building

CONDITIONING

-5 RFT-
10 Overhead Squats Rx(115/75) Rx+(155/105)
50 Double unders

***Scale DUBS with double taps

ACCESSORY LIFTING

Back/Bicep
Superset 1: 3×10 Alternating Cross Body Curls (each arm) & Bent Over Barbell Rows
Superset 2: 3×10 Pull-ups/Ring Rows & Barbell Curls

Wednesday, February 14, 2018

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

***Yoga – 7:30 PM***

PARTNER WOD

14 Minute AMRAP

14 Synchronized Russian KB Swings Rx(55/35)Rx+(70/55)
14 Rainbow Wall Balls
14 Synchronized Burpees

2 Minutes of Rest

14 Minute AMRAP

14 Toes to Bar(partner A)/wall sit(partner B)
14 Alternating Box Jumps
14 Hang Cleans(partner A)/hangs from bar(partner B)
Rx(95/65)Rx+(115/85)

***Pick a wall ball and box that you both can use
***Scale TTB with V-ups or knees to elbow

Tuesday, February 13, 2018

***Cardio-load 10:00***

***Basics 6:30***

STRENGTH

Legs – 4×12 Back squat

s/s 4×8 strict pullups/chinups

*all working sets should be challenging weight.
*keep weight the same across working sets.
*add weight for last set to make challenging if needed.

CONDITIONING 

4 Rounds for time: (20 minute time cap)

100’  Farmers carry (55/35)

25 Ring rows

25 Weighted lunges (75/55)

100’ Farmers carry

25 Pushups

25 AB Mat Sit-ups

ACCESSORY LIFTING 

Legs/Abs

Superset 1: 3×10 Weighted Box Step-ups (each leg) & (3×20) Leg Raises

Superset 2: 3x 10 Barbell Good mornings & (3×20) Toe Touch sit-up

 

 

Monday, February 12, 2018

***Cardio Load – 3:30 PM***
***CrossFit Kids – 4:30 PM***
***Basics – 6:30 PM***

STRENGTH

Upper – 4×12 Overhead Press (strict)
s/s 4×10 each of Y-T-M movement

CONDITIONING

For time (20 minute time cap):
21 thrusters, 21 pull-ups, 500 m row,
15 thrusters, 15 pull-ups, 500m row,
9 thrusters, 9 pull-ups, 500m row

Rx 95/65
Rx+ 115/75
**with jumping pull-ups with pause at top
**** SUB 12 wall touches for a 500 m row

Accessory Lifting
Shoulders
Superset 1: 3×10 DB shoulder press & Lateral Raises
Superset 2: 3×10 DB Snatches(each arm) & DB Front Raises

Friday, February 9, 2018

***Cardio Load – 3:30 PM***

***Yoga – 7:30 PM***

STRENGTH

3×12 Front Squats

Superset with

3×20 Leg Raises

*all working sets should be challenging weight.
*keep weight the same across working sets.
*add weight for last set to make challenging if needed.

CONDITIONING

3-4 min AMRAPS w/1 min rest

1-4
15 Push Press (95/65)
AMRAP Rope Climbs
*scale w/rope-ups or ring rows
(rest 1 min)
5-9
15 Push Press (115/85)
AMRAP Wall Balls (20/14)
(rest 1 min)
10-14
15 Push Press (135/95)
AMRAP Double Unders
*scale double taps

ACCESSORY WORK

Leg/Abs
Superset 1: 3×10 DB lunges (each leg) & 3×20 Med-ball sit-ups
Superset 2: 3×10 Hip Bridges & 3×20 Med-ball Russian Twists

Thrusday, February 8, 2018

***Cardio Load 10:00***

***Basics 6:30***

STRENGTH

Clean and Jerk
15 min to build 1RM
or work with coach

CONDITIONING

-4 Rounds for Time-

10 Power cleans Rx(135/95)Rx+(165/115)
15 Ring dips
400 m run

*12 wall to wall touches if it’s to cold
*scale ring dips with band or parallette dips

ACCESSORY WORK

Shoulders
Superset 1: 3×10 DB Shoulder press & Lateral Raises
Superset 2: 3×10 DB Snatches(each arm) & DB Front Raises