Friday 4.12.19

Friday
4.12.19

Skill
Spend 8 minutes working on Handstand progressions then spend 8 minutes working on pull-up skills (strict/kip/butterfly, etc)

Conditioning
4 Rounds: (20 Minute cap)
100 Double Unders
20 Overhead Squats
7 Muscle-Ups

L3- 95/65
L2- 75/55
L1- A weight to do the OHS in no more than 3 sets with short rest.

Thursday 4.11.19

Thursday
4.11.19

Strength
Back Squat 3x10
Build to a 10RM then perform 2x10 with 90% of that 10RM. Heavier than last week for all sets by at least 5lbs. Final week, push hard at this.

Conditioning
4x3 Minute AMRAP, rest 1:00 after each set:
Run 400M
AMRAP
7 deadlifts
7 burpees over bar laterally in remaining time

L3- 225/155
L2- 185/125
L1- A weight to move quickly and safely through the deadlifts.

SUMMER READY

5 Sets:
10 Chest flys
10 DB bench press
10 single arm DB rows each side (heavy)
10 DB Bicep curls

4 Sets:
12 goblet squats with 3 second down tempo each rep
12 front foot elevated split squats each leg with DB's

7 Minute AMRAP:
12 alternating jumping lunges
10 burpees

Wednesday 4.10.19

Wednesday
4.10.19

Strength
Split Jerk 4x3
Focus on footwork and positioning, as well as an aggressive lockout under the bar. Weight selection by feel.

Conditioning
12 Minute AMRAP:
9 Push Jerks
18 Box Jumps
18 Kb Swings

Level 3- 135/95, 70/53
Level 2- 95/65, 53/36
Level 1- A weight t go unbroken on the push jerks through 3 rounds, KB swings unbroken the whole workout.

CROSSFIT ENDURANCE

8x12/8 calorie bike/ 15/10 cal row (all out)
Rest 1:00 after each set

In Partners: 22 Minutes:
Partner A performs: 500M Row
Partner B does AMRAP of 10 burpees 20 mountain climbers until they finish, then switch

Tuesday 4.9.19

Tuesday
4.9.19

Strength
12 Minutes steady:
6 single leg RDL's each leg with KB or DB
6 reverse lunges each leg with DB's
10 DB arnold press

Conditioning
For time, (20 minute cap)
1K Row (2.5K Bike)
75 Wall-Balls
750M Row (2K Bike)
50 Wall-Balls
500M Row (1.5K Bike)
25 Wall-Balls

SUMMER READY
5 Sets:
8 Heavy barbell overhead press
immediately into AMRAP DB overhead press with light DB's (10-20 reps in each set)
Rest 1-2 min.

3 Rounds:
10 X-crunches each side
20 Flutter kicks (4 count)

3 Rounds:
400M Run
20 Jump Squats

Monday 4.8.19

Monday
4.8.19

Strength
Deadlift
Build up in load across the 3 sets of 8, towards a heavy set of 8 for the day. final set should be around 75% if you know your 1RM. Final week for this 8 rep set so build to a true 8RM

Conditioning
27-21-15-9 (16 Minute time cap)
Hang Power Cleans
Pull-Ups
Level 3- 135/95
Level 2- 95/65
Level 1- A weight that allows sets of at least 10-15 unbroken.

CROSSFIT ENDURANCE
Row 1K steady pace to warm-up
then
Row 5x1K,
Rest 1:00 after each set
then rest 3:00
Row 3x500M
30 rest after each set