Monday 3.25.19

Warm-up:

Coaches Choice

Strength:

1) Back Squat
Take 4-6sets to build to a heavy 3Rep
Use Rep Sequence: 6-5-4-3-3-3…

2) Step-ups
2×15 each leg
No Weight
24″M / 20″W
Foot stays on box for all 15reps 

Conditioning:

AMRAP 15min
30 Single Arm DB Push Press, 35#/20#
30 Double-unders
30 Wallballs, 20#/14#
30 Double-unders

45 Single-unders

Rx’d+: 50#/35#

Sunday 3.24.19

9AM: CrossFit Class

Warm-up:
Coaches Choice

Conditioning:
AMRAP 25min
100ft Prowler Push
400m Run
10 Burpee Pull-ups

Weight for prowler: 45’s/25’s

2pts for prowler, 2pts for run

10AM-12PM: Open Gym

Saturday 3.23.19

9AM: CrossFit Class

Warm-up:
Coaches Choice

Strength:
3-Position Power Clean
High Hang – Hang – Floor
Take 4-5sets to build to a heavy single
Use Rep Sequence: 3-2-1-1-1...

Conditioning:
Teams of 3
AMRAP 15min
9/6 Cal Row*
6 Lateral Burpees
3 Power Cleans, 115#/80#

* Next athlete can start once “working” athlete completes the Row

Rx’d+:
Cal Bike
155#/105# Power Clean

10AM-12PM: Open Gym

Friday 3.22.19

6AM & 9AM: CrossFit Class

Warm-up:

Coaches Choice

Prep:
Thrusters
Pull-ups

Workout:

“19.5”
33-27-21-15-9
Thruster
Chest to Bar Pull-up

Rx’d: 95#/65#

20min time limit


4PM-7PM: Friday Night Lights

Heat Times: Click HERE to sign-up
4:00pm
4:30pm
5:00pm
5:30pm
6:00pm<—Last Heat

Max of 12 athletes per heat

Warm-up:

Athletes Choice

Workout:

“19.5”
33-27-21-15-9
Thruster
Chest to Bar Pull-up

Rx’d: 95#/65#

20min time limit

Thursday 3.21.19

Warm-up:

Coaches Choice

Prep:
Power Cleans
Back Squat
Sumo DL High Pull

Conditioning:

6 Rounds
Partner 1:
30sec Work*
2:00min Breathing*

Partner 2:
Rest

Rounds 1 & 2 (Station 1):
10 Power Cleans
Max Cal Row

Rounds 3 & 4 (Station 2):
10 Back Squats
Max Cal Ski

Rounds 5 & 6 (Station 3):
10 Sumo DL High Pull
Max Cal Bike

Weight:
Rx’d: 75#/55#
Rx’d+: 95#/65#

Score is Total Calories for the two partners across all 6 round (subtract any the missed 10reps if not complete in the 30sec of work).
If needed:
4 pairs will start on Rounds 1/2 (Station 1)
4 pairs will start on Rounds 3/4 (Station 2)
4 pairs will start on Rounds 5/6 (Station 3) 

Wednesday 3.20.19

Warm-up:

Coaches Choice

Strength:

1) Push-press
Take 4-6sets to build to a heavy 2Rep
Use rep sequence 5-4-3-2-2-2……

2) DB Row
2×10 each arm 

Conditioning:

AMRAP 15min
40 Double-unders
20 Push-ups
10 Toes to Bar

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