Tuesday 4.23.19

Warm-up:

Coaches Choice

Strength:

Bench Press
Warm-up/acclimate as needed, then:
5×65%
5×75%
Max Reps @ 85%

Conditioning:

“Coach OT’s Cardio Blast” (v5)
4-5 Rounds, 45sec work / 15sec rest & transition
45/15 Row
45/15 Bike
45/15 Ski
45/15 Ring Plank
45/15 200m Run

*No score, but go hard!

Monday 4.22.19

Warm-up:

Coaches Choice

Strength:

Front Squat
Warm-up/acclimate as needed, then:
5×65%
5×75%
Max Reps @ 85%

Prep:
Power Snatch

Conditioning:

15-12-9
Power Snatch
Box Jump Overs

Then immediately into…..

15-12-9
Front Squat
Lateral Barbell Burpees

Rx’d:
75#/55#

Rx’d+:
95#/65#

Sunday 4.21.19

9AM: CrossFit Class

Warm-up:

Coaches Choice

Strength:

1) DB Bench Press
4×10, ascending

2) Pull-ups
Strict, 3x Max Reps

3) Banded Pull Downs
3×25

4) DB Bent Over Row
3x10ea

Conditioning:

AMCAP 12min
In teams of 4-6
Ski as many calories as possible
Switch partners every 9-12cals

10AM-12PM: Open Gym

Saturday 4.20.19

Coming soon:

Murph Prep
Beer Mile
Summer Strength Cycle
14’er (with 14’er prep)

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Teams of 3
AMRAP 25min
300m Run
15 Burpee Pull-ups
20 Squat Cleans
300m Run
25 Burpee Pull-ups
35 Squat Cleans
300m Run
35 Burpee Pull-ups
50 Squat Cleans

Rx’d:
95#/65#

Rx’d+:
10/20/30 Burpee Bar Muscle-up
135#/95#

3pts for each run

10AM-12PM: Open Gym

 

 

Friday 4.19.19

Warm-up:

Coaches Choice

Workout:

“Vader”
3 Rounds
24/17 Cal Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches, 35#/20#
15 Lateral Burpees over DB

Rx’d+: 50#/35# DB

Last done: 12.21.18

Thursday 4.18.19

Warm-up:

Coaches Choice

Strength:

1) Shoulder Press
Warm-up/acclimate as needed, then:
5×65%
5×75%
Max Reps @ 85%

2) Banded Face Pulls
3×25

Conditioning:

“Annies on the Road”
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-up
200m Run

Last done: 8.30.18

x1.5 singles (150-120-90-60-30)

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