Thursday, March 30, 2017

Warm-Up:
Whiteboard Posted Warm-UP

Group Exercise:
TABATA
Sit-ups
Planks

Conditioning:
For Time: Hang Power Clean & Front Squat Ladder (155#/105#)

10 Hang Power Cleans
1 Front Squat
9 Hang Power Cleans
2 Front Squats
...
1 Hang Power Clean
10 Front Squats

Wednesday, March 29, 2017

Warm-Up:
Whiteboard Warm-up

Strength:
EMOM 10 min. Ascending Deadlift Increasing Weight


Conditioning:

For Time:

400m Run

40 Squats

40 Sit-Ups

40 DB Bench Press (35/25)

40 DB Waiter Lunges

40 Dips

40 Double Unders (or 150 singles)

400m Run

Monday, March 27, 2017

Warm-Up:
500 m row
15 Push-ups
15 Sit-ups
15 Pull-ups
15 Lunges
15 Dips
1 min. Deep Stretch
Joint mobility

Skill:
Wendler Front Squat Week 1
OR Find your 1 RM Front Squat

Conditioning:

2 min. Sit-ups

Rest 2 Min.

1 MIn. Pull-Ups or Rings

Rest 2 Min.

For TIme:

4 Rounds:

400m Run

50 Squats

Thursday, March 23, 2017

Warm-Up:

-White Board Posted Warm-UP

Skill: 

10 EMOM

Front Squats starting with 2, ascending by 2

(Focus on form)

Conditioning:

Crossfit's Annie

For Time:

50-40-30-20-10 reps of

-double unders

-sit-ups

Wednesday, March 22, 2017

Warm-Up:
-White Board Posted Warm-UP

Skill: 

TABATA 

-Supermans

-Hollow Rocks

Conditioning:

For Time -
- 50 Double Unders (150 Singles)
- 100m Sandbag Run
- 40 Air Squats
- 100m Sandbag Run
- 30 Sit-Ups
- 100m Sandbag Run
- 20 Push-Ups
- 100m Sandbag Run
- 10 Pull-Ups
- 100m Sandbag Run

Monday, March 20, 2017

Warm-Up:
-White Board Posted Warm-UP

Skill: 

-Find 1 RM Front Squat

Conditioning:

AMRAP in 15 Minutes -
- 400m Run
- 5 Hang Squat Cleans (135/95)
- 10 Sit-Ups
- 15 Double Unders (50 Singles)

Cashout:

20 Man-Makers

Thursday, March 16, 2017

Warm-Up:
-White Board Posted Warm-UP

Conditioning:
For Time
- 1 mile run
-25 Pull-ups
-25 Sit-ups
-25 Squats
-800 m run

Wednesday, March 15, 2017

Warm-up:
White Board Posted Warm-up

Skill:
Tababta Med Ball Cleans

Conditioning:
21-15-9
-Sit-ups
-Bench DB Press
-Box Jumps
-Singles

Monday, March 13, 2017

Warm-Up:

-300 m Jog

-Joint Mobility

-3 Rounds:

-10 push-ups

-10 sit-ups

-10 jumping squats

Skill:
Front Squats

Conditioning:
AMRAP in 15 Minutes -
-300m Run
-5 Hang Squat Cleans (135/95)
-10 Sit-Ups
-15 Double Unders (50 Singles)

Cashout:
-20 pull-ups

Thursday, March 9, 2017

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 1 Round:

-10 push-ups

-10 sit-ups

-10 jumping squats

Group Warm-Up -

500m row

Strength -

EMOM for 8 minutes

-3 DB manmakers

Conditioning -

AMRAP in 10 Minutes of -
- 200m Run
- 10 Wall Ball Shots

Wednesday, March 8, 2017

Warm-Up

-400 m run

3 rounds:

-5 pull-ups

-10 push-ups

-15 squats

Strength:

EMOM for 8 minutes

3 Push press

*** increase weight each round***

Skill:

2 min. sit-up

Conditioning:
For Time:
21-15-9 -
- Ground to Overhead (135/95)
- Bar-Facing Burpees
- Double Unders

Monday, March 6, 2017

Warm Up:
300m run
10 Burpees
10 Lunges
10 KB Swings

Strength:
Deadlift, Wendler Week 4
5, 5, 5

Conditioning:
6 Rounds -
- 100m Sprint
- 10 Push-Ups
- 15 Sit-Ups
- 20 Unbroken Squats

Thursday, March 2, 2017

Warm-up:
300m run
3 Rounds
10 Push ups
10 Pull ups
10 Squats
10 Sit ups


Conditioning 1:
- 30 Calories for Time on the Rower, 30 Seconds Rest
- 20 Calories for Time, 20 Seconds Rest
- 10 Calories for Time

Conditioning 2:

4 Rounds, each in 3 minutes-

- 60 DU's (180 Singles)

- 6 Goblet Squats (50/35)

- AMRAP KB Swings

Rest 2 min. between rounds

Wednesday, March 1, 2017

Warm-Up:
300 m run
2 Rounds
50m high knees
50m butt kicks
5 burpees

Group Warm-Up:

- Turkish Get-Ups 10 per side

Conditioning:

3 Rounds -

- 400m Run

- 30 Wall Ball Shots

- 30 Box Jumps