Wednesday 6.25.14

Warm-up:

500ft Slam Ball or Med Ball Carry
400ft Farmer Carry
300ft Bear Crawl
200ft Crab Walk
100ft Lunge/Single Leg DL/Pistol (if you got them)

Workout #1

AMRAP 15min

1 TGU, Right
1 Windmill, Right
1 TGU, Left
1 Windmill, Left

Then 2/2/2/2, 3/3/3/3 and so on thill the 15min is up.

Note: Weight must be light! Dumbbell: 5#-25#, KB 8kg or 12kg

Workout #2

As many meters as possible in 15min of:

Row, Damper at 3 (yes….3)

Tuesday 6.24.14

Warm-up:

5min easy Row

Then:

2x(30sec Push-up/30sec Plank Hold)

2min Rest

2x(30sec Push-up/30sec Plank Hold)

Strength (Week 8, Deload)

Bench Press, 40%x5, 50%x5, 60%x5
Warm-up as needed with light weight, 1-2sets of 5reps

Conditioning:

Part #1

3 Rounds

1-2-3-4-5-6

Ball Slam
Broad Jump

Part #2

3 Rounds

1-2-3-4-5-6

Pull-up (Strict if you can)
Strict Burpee (Plank must be established before the push-up can start)

Notes: The workout is done like this: 1 Ball Slam, 1 Broad Jump (yes, you will have to walk back to the ball on the odd numbers), then 2/2, 3/3, 4/4, 5/5 and 6/6. That will equal 1 round, repeat that process for 2 more rounds.

As soon as you finish the 6th Broad Jump on the 3rd round you will start part 2……..1 Pull-up, 1 Strict Burpee, 2/2, 3/3 and so on for 3 total rounds.

Your score is the total time it takes you to complete parts 1 and 2.

25min time limit

Cool Down:

5min Row at easy pace

Monday 6.23.14

Warm-up:

5 Indoor Laps

Then:

2x(30sec Squat/30sec Hold at parallel) do not hold in the bottomed out or refugee squat position

2min Rest

2x(30sec Squat/30sec Hold at parallel) do not hold in the bottomed out or refugee squat position

Strength (Week 8, Deload)

Back Sqaut, 40%x5, 50%x5, 60%x5
Warm-up as needed with light weight, 1-2sets of 5reps

Conditioning:

Workout #1

30-20-10

Knees 2 Elbows or Hanging Knee Raise
DB or KB Weighted Step-ups, 20″ box or less, 1=1

Workout #2

3 x 50ft Sled Drag Forward/50ft Sled Drag Backward, Demo Video

Sunday 6.22.14

Warm-up:

Coaches Choice

12pm: CrossFit Class

For Time:

100 Dumbbell Push Press
100 Ab Mat Sit-ups
100 Dumbbell Weighted Squats (hold weight on shoulders)
100 Double Unders (sub one of the following for a modification: 100 tuck jumps, 100 jumping jacks, 200 single unders)

1pm: Open Gym

Saturday 6.21.14

9am: CrossFit Class

Warm-up:

Coaches Choice

Workout:

From Gymjones.com

“Louder Then 10”

11 Rounds

5 Ball Slams, 40#/30#
10 Push-ups
15 Russian Kettle Bell Swings, 53#/35#

10am: Power

Warm-up:

5min easy Ski
5min Foam Roll

Power:

1a) Power Snatch, 5×3 AHAP

1b) Weighted Box Jump, 5×5, use dumbbells

2) Knee Jumps, 3×5

Friday 6.20.14

Warm-up:

45/15 Skier
45/15 Mt. Climber
45/15 Jumping Jack

Then:

2x(30sec Push Press/30sec Hold Over Head) w/PVC or 15# Bar or 5#/10#/15# Dumbbells

2min Rest

2x(30sec Push Press/30sec Hold Over Head) w/PVC or 15# Bar or 5#/10#/15# Dumbbells

Strength (Week 7):

1) Shoulder Press, @ 75%x5, 85%x3, 95%x1+
Warm-up with 40%x5, 50%x5, 60%x3. 
The last set at 95% is for max reps.

Skill:

Rope Climb Progression

Then:

1 Round, done for quality

5min Rope Climb Practice (Full Climb, Up/Downs, Progression)
5min Inversion Practice (Holds, HSPU, Wall Climb, etc.)
5min Jump Rope  Practice (Singles, Doubles or Triples)

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