Wednesday 5.1.19

Announcements:

Memorial Day Workout: “Body Armor”
Sign-up now for our Memorial Day Workout on Monday, May 27th
Food, drinks, and fun planned for post-WOD!
Click HERE for details and sign-up!

Body Armor Prep:
Throughout the month of May will be preparing you for the Memorial Day Workout “Body Armor”
The objective will be to successfully complete the workout and then not be incredibly sore the next day/remainder of the week.
Expect an up-tick in volume/frequency in regards to Pull-ups, Push-ups, Air Squats, and Running leading up to the workout.


Warm-up:

Coaches Choice

Prep:
DB Snatch
Burpee Box Jumps

Workout:

“Waterlogged”
1,000 Meter Row, Then…..
30 DB Snatches
15 Burpee Box Jumps
20 DB Snatches
10 Burpee Box Jumps
10 DB Snatches
5 Burpee Box Jumps

Rx’d:
35#/20# DB
24″/20″ Box

Rd’d+:
50#/35#

Accessory/Cool Down:

2-3 Rounds
30 Banded Face Pulls
15 Banded Horizontal Chops

Tuesday 4.30.19

Warm-up:

Coaches Choice

Strength:

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

Conditioning:

AMRAP 12min
60 Double-unders
15 (2x) KB/DB Deadlift
10 Pull-ups

x1.5 Singles

Rx’d:
53’s/35’s KB
50’s/35’s DB

Rx’d+:
70’s/53’s KB
75’s/50’s DB
Strict Pull-ups

*Pull-ups count toward push-pull challenge

Monday 4.29.19

Warm-up:

Coaches Choice

Prep:
Clean & Jerk (Power Clean to Push Jerk)
Take 3-4sets of 2-3reps to build to your working weight

Workout:

“Handlebars”
4 Rounds
21/15 Cal Row
15 Toes to Bar
7 C&J

Rx’d:
115#/80#

Rx’d+:
155#/105#

 

Sunday 4.28.19

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

“Hogwarts”
AMRAP 20min
21/15 Cal Row
15 KB Swings
30 Ab-mat Sit-ups
15 Goblet Squats

Rx’d:
53#/35# KB

Rx’d+:
Equal Cal Bike
70#/53# KB
Weighted Sit-up 35#/20# DB

10AM-12PM: Open Gym

Saturday 4.27.19

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

“Bubba Gump”
3 Rounds
800m Run
30 Dead Lifts
30 Burpees

Rx’d:
115#/105#

Rx’d+:
155#/105#

10AM-12PM: Open Gym

Friday 4.26.19

Warm-up:

Coaches Choice

Strength:

OHS
Take 4-6set to build to a heavy-ish 3Rep (from the rack)
Use Rep Sequence 5-4-3-3-3….

Conditioning:

“Denim”
AMRAP 15min
60 Double-unders
30/21 Calorie Row
15 Overhead Squats

Rx’d: 95#/65#
Rx’d+: 115#/80#

1.5 Single-unders
OHS Will be taken from the ground
Modify with OHS with FS if needed

Announcements