Friday 10.26.18

Warm-up:

Coaches Choice

Strength:

Deadlift
Build to a heavy set of 6-4-2

Workout:

“Optimus Prime”
AMRAP 7min
Wall Balls, 20#/14#

*Every min on the min: 5 Deadlifts, 155#/105#

Rx’d+:
225#/155#

Thursday 10.25.18

Warm-up:

Coaches Choice

Strength:

Bench Press
Take 5-7sets to build to a heavy 3rep

Conditioning:

AMRAP 15min
200m Run
10 Power Cleans, 135#/95#
10 Burpee Pull-ups

Rx’d+:
185#/135# Power Clean
5 Muscle-ups (bar or ring, instead of burpee pull-ups)

Run = 2pts.

Wednesday 10.24.18

Warm-up:

Coaches Choice

Strength:

Overhead Squats
Take 5-7sets to build to a heavy set of 3reps

Conditioning:

“Ground Breaking”
50/35 Cal Row
35 Lateral Barbell Burpees
50 Overhead Squats, 75#/55#

Rx’d+:
95#/65#

Tuesday 10.23.18

Announcements:

Rowing Clinic:
Saturday Nov. 3rd 10am-12pm
Sign-up HERE
(Full..might open more spots)

Kettle Bell Clinic:
Saturday, Nov. 10th 10am-11:30am
Sign-up HERE
(4 Spots left)


Warm-up:

Coaches Choice

Prep:
Pull-ups

Workout:

“Bar Keeper”
AMRAP 5min
Buy-In: 400 Meter Run
Directly into…
21 Pul-ups
21/15 Cal Row

-5min Rest-

AMRAP 5min
Buy-In: 400 Meter Run
Directly into…
15 Toes to Bar
15/10 Cal Row

-5min Rest-

AMRAP 5min
Buy-In: 400 Meter Run
Directly into…
9 Pull-ups
9/6 Cal Row

Rx’d+:
Chest to Bar Pull-ups (first AMRAP only)
and Equal Cals on Assault Bike
Air Bike:
35/25
20/15
15/10

Monday 10.22.18

Announcements:

Rowing Clinic:
Saturday Nov. 3rd 10am-12pm
Sign-up HERE
(2 Spots left)

Kettle Bell Clinic:
Saturday, Nov. 10th 10am-11:30am
Sign-up HERE
(6 Spots left)


Warm-up:

Coaches Choice

Prep:
DUs
Power Cleans
Hang Squat Cleans
Push-press
Reverse Lunge
Thruster

Workout:

AMRAP 20min
30 Double-unders
10 Power Cleans
30 Double-unders
10 Hang Squat Cleans
30 Double-unders
10 Push Presses
30 Double-unders
10 Reverse Lunges, 1=1
30 Double-unders
10 Thrusters

2:1 Single-unders

Rx’d: 75#/55#
Rx’d+: 95#/65#

After Class Accessory:

2-3 Rounds
15-20 DB Bent Over Rows
25-35 Banded Face Pulls

Sunday 10.21.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Strength:

Dead Lift
Build to a heavy 3rep

Conditioning:

“Bodyguard”
3 Rounds
25 Deadlifts, 135#/95#
200m Run
25 Wall Balls, 20#/14#
200m Run

10AM-12PM: Open Gym

Announcements