Tuesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

3 rounds
30 sec Back Box Holds
10 Supermans
10 Hollow Rocks
30 sec Bar Arch Hold off rack

Movement Prep

5 mins

Hollow Body (No Measure)

3×15 sec

PVC Shoulder Raises (No Measure)

3×10

Gymnastics

25 mins

Kipping Pullup Progressions (7 min EMOM at your current level)

*Floor work – 5 mins
*Bar work – 7 mins

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
With Slam Ball (30/20)
100m Run
10 Slam Balls
10 Goblet Squats

Advertisements

Monday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

Snatch Grip Bar Complex (No Measure)

Use Naked Bar
3 Position Drill x10
Power Snatch
2×5 Position 1
2×5 Position 2
2×5 Position 3

Movement Prep

5 mins

Pass Throughs (No Measure)

2×10 each direction

Thoracic Bridge (No Measure)

2×5

Weightlifting

20 mins

Power Snatch (7×2)

7 min EMOM
*Work up to a comfortable weight that you can hit for a double
*You should not be failing very often or at all on these reps
*10 mins to get to working weight

Metcon

Metcon (10 Rounds for reps)

10 Minute Intervals – 30 on 30 off
Wall Balls (20/14)
Push-Ups

Afterbash

Pull-up Improvement Work (No Measure)

Strict Pull Ups 5,5,5
Medball- Hollow Snaps 5,5,5,

Friday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

100 DUs/300 SUs (No Measure)

(No Measure)

3 rounds
5 Face Pulls
10 Push Ups
15 Air Squats

Movement Prep

7 mins

Thoracic Bridge (No Measure)

2×5 each side

TGU (No Measure)

5 each side

Weightlifting

20 mins

Bench Press (6×2)

*Work up to 90-95% of 1 RM

Metcon

Metcon (AMRAP – Reps)

3 rounds of:
1 min Row for Calories
Rest 1 min
1 min Burpees
Rest 1 min
1 min Jumping Lunges
Rest 1 min

*Doesn’t matter where you start
*Score is total reps of burpees, lunges, and calories

Afterbash

Pull-up Improvement Work (No Measure)

3 Minutes of Hollow-Arch Rolls With Tuck Sits or V Snaps

Thursday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

Bar Complex (No Measure)

Use Naked Bar
3 rounds
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back squat

Movement Prep

3 mins

Bottoms Up KB Stand Ups (No Measure)

2×5 each side

Weightlifting

35 mins

Overhead Squat (1, 1, 1, 1, 1)

Front Squat (1, 1, 1, 1, 1)

Back Squat (1, 1, 1, 1, 1)

Metcon

Chipper (6.26.14) (Time)

100 DUs
100 M Suitcase Carry (1.5/1)
50 KBS (1.5/1)
50 Abmat Situps

Wednesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

Snatch Grip Bar Complex (No Measure)

Use Naked Bar
3 Position Drill x10
Power Snatch
2×5 Position 1
2×5 Position 2
2×5 Position 3

Weightlifting

25 mins

Power Snatch (3×3 Pos 1, 3×2 Pos 2, 5×1 Pos 3)

Metcon

2 rounds (6.25.14) (Time)

800 M Run
20 Wall Balls (20/14)
10 Burpees

Afterbash

Pull-up Improvement Work (No Measure)

3 rounds
5 Strict Pull Ups
20 sec Beat Swing