Tuesday 3.19.19

Warm-up:

Coaches Choice

Strength:

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

2) Knee get-ups
2×10 each leg
Add weight if needed 

Conditioning:

AMRAP 12min
12 Box Jumps
21 DB Squats
30/21 Cal Row

Rx’d:
24″/20″ Box
35’s/20’s DB

Rx’d+:
30″/24″ Box
50’s/20’s DB

Monday 3.18.19

Warm-up:

Coaches Choice

Strength:

1) Clean High Pull
3×5 @ 50%-55%

2) Power Clean
Take 4-6sets to build to a heavy 2Rep
Use rep sequence 5-4-3-2-2-2….

Conditioning:

AMRAP 12min
9 Burpee Pull-ups
18 Alt. DB Snatch
27 Ab-Mat Sit-ups

Rx’d: 35#/20# DB
Rx’d+: 50#/35# DB 

Sunday 3.17.19

9AM: CrossFit Class – Bring a Friend Sunday

Warm-up:

Coaches Choice

Workout:

EMOM 25min
Min 1: 12/9 Calorie Assault Bike
Min 2: 15 Kettlebell Swings, 53#/35#
Min 3: 15/12 Calorie Ski
Min 4: 30 Reverse Lunges
Min 5: Rest

Athletes will start different station, but all rest at the same time

10AM-12PM: Open Gym

Saturday 3.16.19

9AM: CrossFit Class

Warm-up:

Coaches Choice

Strength:

Squat Clean Thruster (AKA Cluster)
Take 4-6sets to build to a heavy 1Rep
Use rep sequence 3-2-2-1-1-1….

Conditioning:

AMRAP 20min
7 Clusters
250m Row

Rx’d:
115#/80#

Rx’d+:
155#/105#

10AM-12PM: Open Gym

Friday 3.15.19

6AM & 9AM: CrossFit Class

Warm-up:

Coaches Choice

Strength:

1) Muscle Snatch
3×5 @ 50%-55%

2) Power Snatch
Take 4-6sets to build to a Heavy 2Rep

Workout:

AMRAP 5min
10 Power Snatches, 75#/55#
12 Lateral Burpees Over Bar

Rest 2min, then directly into…

AMRAP 5min
10 Pull-ups
12 Lateral Burpees Over Bar

Rx’d+:
95#/65#
Bar Muscle-ups

Score = total reps


4PM-7PM: Friday Night Lights

Heat Times: Click HERE to sign-up
4:00pm
4:20pm
4:40pm
5:00pm
5:20pm
5:40pm
6:00pm
6:20pm<—Last Heat

Max of 6 athletes per heat

Warm-up:

Athletes Choice

Workout:

“19.4”
3 Rounds
10 Power Snatches
12 Bar Facing Burpees

-Rest 3min-

3 Rounds
10 Bar Muscle-ups
12 Bar Facing Burpees

12min Time Cap

Thursday 3.14.19

Announcement:

**Power Outage Update**

The power appears to be back on.
We will resume normal training times for the rest of the day.
9am, 12pm, 4pm, 5pm, 6pm, and 7pm


Warm-up:

Coaches Choice

Prep:
Farmer Carry
Man Makers
Jumping Step-ups

Workout:

AMRAP 20min
4 Laps Farmer Carry
21/15 Cal Bike or Ski
7 Man Makers
15 Jumping Step-ups

Weights:
53#/35# KB’s
35#/20# DB’s
20″Box, 2=1 for jumping step-ups

Staggered Station Start
1 Lap = 1 point

Announcements