Monday, July 30, 2018

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

Group Warm-Up -

- 3 Rounds of 30s/30s on Rower

Strength -

- 24 Tire Flips

Conditioning -

AMRAP in 15 Minutes of -
- 200m Run
- 10 Wall Ball Shots

Thursday, July 26, 2018

Warm Up:
- Stretch
-  Light jog
- 10 Push Ups
- 15 Lunges
- 20 Sit Ups
- 25 Rings

Skill:
24 Tire Flips

Conditioning:
CrossFit's Helen
3 Rounds -
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups
(15 minute cut-off)

Wednesday, July 25, 2018

Warm Up:
- Stretch
-  Double Under Practice
- 10 Push Ups
- 15 Lunges
- 20 Sit Ups
- 25 Rings

Skill:
1600 m row or run 1 mile


Conditioning:
- 30 Toes to Bar
- 30 DB Bench Press (35/25)
- 30 DB Snatches
- 30 Box Jumps (30/24)

July 23, 2018

Warm Up
- 500m row
- 10 Push Ups
- 15 Lunges
- 20 Sit Ups
- 25 Rings

Conditioning:

Double Under Clinic

Thursday, July 19, 2018

Warm-Up:

- Light Jog

- 55 DU Double Unders or 175 Singles

- Joint Mobility

- 20 Lunges

- 20 Sit Ups

- 20 Push Ups

Strength -

- Strict Press

Conditioning -

AMRAP in 10 Minutes of -

- 150m Shuttle Run

- 20 Push Press 45/35

- 30 Double Unders (100s)

Wednesday, July 18, 2018

Warm-Up:

- Light Jog

- 55 DU Double Unders or 175 Singles

- Joint Mobility

- 20 Lunges

- 20 Sit Ups

- 20 Push Ups

Group Warm-Up -

- Row 500m

Strength -

8 min EMOM- 10 Deadlift

Conditioning -

5 Rounds -

- 5 Knees to Elbows

- 10 Push-Ups

- 15 Jumping Squats

Monday, July 16, 2018

Warm-Up:

- Light Jog

- 55 DU Double Unders or 175 Singles

- Joint Mobility

- 20 Lunges

- 20 Sit Ups

- 20 Push Ups

Sprint Work:

- 100m @ 50%

- 100m @ 75%

- 100m @ 90%

- 100m @ 100%

- 100m @ 100%

Rest approximately 1 minute between sprints. 

Conditioning:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 -

- Burpees Box Jump Overs

- Sit-Ups

Thursday, July 12, 2018

Warm-Up:
3 Rounds -
- 200m Run
- 5 Strict Pull-Ups
- 1 Minute Deep Squat (use pole for balance)

Conditioning
-400M Run
-30 Kettlebell Swings
-30 Hand-Release Push-Ups
-30 Box Jumps (24″/20″)
-30 Front Squats (95/65)
-400M Run
-30 Front squats (95/65)
-30 Box Jumps (24″/20″)
-30 Hand-Release Push-ups
-30 Kettlebell Swings
-400m Run

Wednesday, July 11, 2018

Warm-up

3 rounds:

-100m run

-10 lunges

-10 push-ups

-10 sit-ups

Group Warm-Up:
3 Rounds -
- 5 Wall Walks
- 30s Rest/transition
- 12 Weighted DB Step-Ups (6 per leg)
- 30s Rest/transition

Conditioning: 

10, 9, 8, 7, 6, 5, 4, 3, 2, 1-
- Wall Ball Shots
- Medball Cleans
- Medball Sit-Ups

Medball Clean:

Monday, July 9, 2018

Warm-up

3 rounds:

-100m run

-10 lunges

-10 push-ups

-10 sit-ups

Strength:

- 10 Min EMOM - 1 Power Clean, 3 Front Squats 

Conditioning:

10 Rounds -

- 100m Sprint

- 10 Push-Ups

- 10 Box Jumps (30/24)

Monday, July 2, 2018

Celebrate America!!  Celebrate God's goodness and mercy over our Nation!!

There will be no workout this week.  We will resume Monday, July 9, 2018.