Tuesday 9.18.18

Warm-up:

Coaches Choice

Prep:
DUs
T2B
Pull-ups

Workout:

“Under Fire”
For Time:
400 Meter Run
50 Double Unders
15 Toes to Bar
15 Pull-ups
400 Meter Run
50 Double Unders
12 Toes to Bar
12 Pull-ups
400 Meter Run
50 Double Unders
9 Toes to Bar
9 Pull-ups

2:1 Single Unders

Rx’d+: Chest 2 Bar Pull-ups

Cool Down:

Coaches Choice

Monday 9.17.18

Warm-up:

Coaches Choice

Prep:
Front Squat
Back Squat

Workout:

“Last Legs”
Teams of 3
0:00 – 5:00 – Max Front Squats
5:00 – 10:00 – Max Calorie Row
10:00 – 13:00 – Rest
13:00 – 18:00 – Max Back Squats
18:00 – 23:00 – Max Calorie Row

Squat Loads Increase Every 30 Reps

Front Squats
0-30 Reps (115/80)
31-60 Reps (135/95)
61-AMRAP (155/105)

Back Squats
0-30 Reps (155/105)
31-60 (185/135)
61-AMRAP (225/155)

Score = Total Reps & Total Cals 

Sunday 9.16.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

“High Gear”
AMRAP 18min
21/15cal Row
18 Jumping Lunges, 1=1
15 AbMat Sit-Ups
12 Hand Release Push-ups

10AM-12PM: Open Gym

Saturday 9.15.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

“Chain Gang”
Teams of 3
AMRAP 25min
40 Pull-ups
50 Burpees
60 Thrusters

Round 1: 45/35
Round 2: 65/45
Round 3: 75/55
Round 4: 95/65
Round 5: 105/75 (AMRAP in time remaining)

Rx’d+:
Chest to Bar Pull-ups and Bar Facing Burpees

Round 1: 75/55
Round 2: 95/65
Round 3: 115/80
Round 4: 135/95
Round 5: 155/105 (AMRAP in time remaining)

10AM-12PM: Open Gym

Friday 9.14.18

Warm-up:

Coaches Choice

Workout:

“Boat Race”
3 Rounds
500m Row
400m Run

Rest 3min between rounds

Accessory:

2-3 Rounds
10 Single Arm DB Bench Press (each arm)
20 Banded Hammer Curls

Thursday 9.13.18

Warm-up:

Coaches Choice

Prep:
Rope Climbs

Workout:

3 Rounds
2:00min Bike or Ski
3 Indoor-Lap Farmer Carry, 53#/35#
3 Rope Climbs

Modify Rope Climbs with 12 Plank Pulls (Australian Rows)

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