Monday, October 30, 2017

Warm -Up
- Light Jog
- Joint Mobility
- 50m Butt Kicks
- 50m High Knees
- 100m “Horses”
- 25 Sit-Ups

Skill
- TABATA Supermans and Hollow Rocks

Conditioning:
AMRAP in 15 Minutes -
- 5 Power Cleans (135/95)
- 10 Push-Ups
- 15 Box Jumps
- 20 Bar Jump Overs

Thursday, October 26, 2017

Warm-Up:
Warm -Up
- Light Jog
- Joint Mobility
- 50m Butt Kicks
- 50m High Knees
- 100m “Horses”
- 25 Sit-Ups

Conditioning 1: 
- 2 x 500m Row (rest about 3 minutes between) 

Conditioning 2:
Approximately 5 minutes after last row...

CrossFit's Helen

3 Rounds -

- 400m Run

- 21 Kettlebell Swings

- 12 Pull-Ups

Wednesday, October 25, 2017

Warm -Up
- Light Jog
- Joint Mobility
- 50m Butt Kicks
- 50m High Knees
- 100m “Horses”
- 25 Sit-Ups

Strength:

- Bench Press (Find 1RM)

Conditioning:
3 Rounds, each in 3 minutes-

- 60 DU's (180 Singles)

- 6 Goblet Squats (50/35)

- AMRAP KB Swings

Monday, October 23, 3017

Warm -Up
- Light Jog
- Joint Mobility
- 50m Butt Kicks
- 50m High Knees
- 100m “Horses”
- 25 Sit-Ups

Strength:

- Bench Press (Find 1RM)

Conditioning:
For Time -

- 300m Sandbag Run

- 30 Sandbag Squats

- 30 Sandbag Sit-Ups

- 30 Sandbag Lunges

- 300m Sandbag Run

Thursday, October 19, 2017

Warm-Up:
- Light Jog
- Joint Mobility
- 10 Inch Worm Push Ups
- 15 Jumping Squats
- 20 Sit- Ups
- 25 Supermans
- 30 Sec. Deep Squat

Group Warm-Up:
- 4 x 30s/30s Row

Conditioning:

3 Rounds -

- 400m Run

- 30 Wall Ball Shots

- 30 Box Jumps

Wednesday, October 18, 2017

Warm-Up:
- Light Jog
- Joint Mobility
- 10 Inch Worm Push Ups
- 15 Jumping Squats
- 20 Sit- Ups
- 25 Supermans
- 30 Sec. Deep Squat

Strength:
Deadlift - Find 1 RM

Conditioning:
AMRAP in 18 Minutes -
- 10 DB Push Press (45/35)

- 15 Anchored Sit-Ups (w/ DB's)

- 20 DB Walking Lunges 

Monday, October 16, 2017

Warm-Up:
- Light Jog
- Joint Mobility
- 10 Inch Worm Push Ups
- 15 Jumping Squats
- 20 Sit- Ups
- 25 Supermans
- 30 Sec. Deep Squat

Strength:
EMOM 10 min. Ascending by 2 Deadlift 

Conditioning:
AMRAP in 15 Minutes -
- 6 Medball Cleans
- 12 Push-Ups
- 18 Walking Lunges

Thursday, October 12, 2017

Warm-Up:
- Light Jog
- Joint Mobility
- 10 Inch Worm Push Ups
- 15 Jumping Squats
- 20 Sit- Ups
- 25 Supermans
- 30 Sec. Deep Squat

Strength:
EMOM 8 min. Ascending by 2 Deadlift


Conditioning:
AMRAP in 15 Minutes -
- 6 Medball Cleans
- 12 Push-Ups
- 18 Walking Lunges

Wednesday, October 11, 2017

Warm-Up:
- Light Jog
- Joint Mobility
- 10 Inch Worm Push Ups
- 15 Jumping Squats
- 20 Sit- Ups
- 25 Supermans
- 30 Sec. Deep Squat

Group Warm-Up:
- Squat Therapy (Test & Re-Test)

Sprint Work:
- Run 1 Mile

Conditioning:
6 Rounds -
- 100m Tire Flips
- 6 Burpee Box Jump Overs (24/20)

Monday, October 9, 2017

Warm-Up:
- Light Jog
- Joint Mobility
- 10 Inch Worm Push Ups
- 15 Jumping Squats
- 20 Sit- Ups
- 25 Supermans
- 30 Sec. Deep Squat

Group Warm-Up:
- Coach's Choice

Strength:
- Clean Practice for Beginner Athletes
- 1 Rep Max for Seasoned Athletes

Conditioning:
4 Rounds -
- 300m Run
- 15 Power Cleans
- 15 Box Jumps (24/20)

Thursday, October 5, 2017

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch


Strength:
EMOM for 10 min.
-Ascending Deadlifts

Conditioning:
AMRAP in 20 Minutes -

- 400m Run
- 10 Pull-Ups
- 20 Push-Ups
- 30 Squats

Wednesday, October 4, 2017

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

Conditioning:
Amrap in 10 min -
- 20 Bumper Plate Ground to Overhead
- 15 Bumper Plate Leg Raises
- 15 Bumper Plate Sit-Ups

2 minute rest

Amrap in 10 min -
- 15 KB Deadlift
- 10 KB Swings
-  5 KB Squats

Cash Out:

300 single jump rope

Monday, October 2, 2017

Warm-up:
300m run
2 Rounds 
-10 squats
-10 push-ups
-10 Sit-ups
-10 pull-ups
-10 dips
-10 lunges
- 30 s Sampson stretch

Skill:

500 m row for time

Strength: 
- 30 Burpees 
- 30 Box jump, 24/20
- 30 Pull-Ups
- 30 Kettlebell swings, 53/35
- 30 Lunges
- 30 Sit-Ups
- 30 Push press, 45 pounds
- 30 Supermans
- 30 Wall ball shots, 20/14
- 30 Double Unders