Wednesday, October 31, 2018

No Workout Tonight

Monday, October 29, 2018

Warm- Up:
Stretch
Light Jog
3 Rounds
-15 Lunges
-15 Sit-ups
-15 Push-Ups
-15 Squats

Strength:
Wendler Week 1 Bench Press
5, 5, 5+

Conditioning:
For Time:

- 10 Pull-Ups
- 20 Walking Lunges
- 30 Sit-Ups
- 40 Squats
- 800m Run
- 40 Squats
- 30 Sit-Ups
- 20 Walking Lunges
- 10 Pull-Ups

Thursday, October 25, 2018

Warm- Up:
Stretch
Light Jog
3 Rounds
-15 Lunges
-15 Sit-ups
-15 Push-Ups
-15 Squats

Conditioning:
AMRAP in 12 Minutes-
- 300m Run
- 3 Power Cleans (135/95)
- 6 Front Squats (135/95)
- 9 Push Press (135/95)

Cash-Out
10 Wall Walks

Wednesday, October 24, 2018

Warm- Up:
Stretch
Light Jog
3 Rounds
-15 Lunges
-15 Sit-ups
-15 Push-Ups
-15 Squats

Strength:
Alternating TABATA 
-Supermans
-Hollow Rocks

Conditioning:
For Time -
- 50 Double Unders
- 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, October 22, 2018

Warm- Up:
Stretch
Light Jog
3 Rounds
-15 Lunges
-15 Sit-ups
-15 Push-Ups
-15 Squats

Strength:
Find 1RM Bench Press

Conditioning:
For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups

Thursday, October 18, 2018

Warm- Up:
Stretch
Light Jog
3 Rounds
-15 Lunges
-15 Sit-ups
-15 Push-Ups
-15 Squats

Strength:
TABATA
- WB Shots

Conditioning:
Seven Rounds -
- 7 Deadlifts (305/220)
- 100m  Sprint
- 15 Pull-Ups

Wednesday, October 17, 2018

Warm- Up:
Stretch
Light Jog
3 Rounds
-15 Lunges
-15 Sit-ups
-15 Push-Ups
-15 Squats

Strength:
Alternating Tabata
-DB Snatches
-KB Swings


Conditioning:
3 Rounds - 
- 400m Run
- 15 Ground to Overhead (135/95)
- 20 Sit-Ups
- 25 Air Squats

Monday, October 15, 2018

We will workout indoors because of weather tonight.

Warm- Up:
Stretch
Light Jog
3 Rounds
-15 Lunges
-15 Sit-ups
-15 Push-Ups
-15 Squats


Conditioning:
- 30 Burpees 
- 30 Box jump, 24/20
- 30 Dips
- 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

Thursday, October 11, 2018

Warm- Up:
Stretch
Light Jog
3 Rounds
-15 Lunges
-15 Sit-ups
-15 Push-Ups
-15 Squats

Skills:

2 Rounds -
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Weighted Plank Hold (plates)
- 30s Rest

Conditioning:
3 Rounds for Time -

- 20 Box Jumps 
- 15 Deadlifts 

Wednesday, October 10, 2018

Warm- Up:
Stretch
Light Jog
3 Rounds
-15 Lunges
-15 Sit-ups
-15 Push-Ups
-15 Squats

Skills:
TABATA
DB Snatches 

Conditioning:
AMRAP in 15m -

- 100m Sprint

- 15 Goblet Squats (60/40)

- 100m Sprint

- 15 Kettlebell Swings (60/40)

Monday, October 8, 2018

Warm- Up:
Stretch
Light Jog
3 Rounds
-15 Lunges
-15 Sit-ups
-15 Push-Ups
-15 Squats

Strength:
Alternating TABATA
-Plank Holds
-Jumping Squats

Conditioning:
For Time:
5 Rounds -
- 3 Deadlift, 3 Hang Power Cleans, 3 Front Squats, 3 Push Press, 3 Back Squats
- 15 Ring Rows
- 20 Sit-Ups

Thursday, October 4, 2018

Warm-up

100m x 5

Trying to stop at 100m

1 burpee for each m you are under

1 pull-up for each m you are over 

Then:

3 Rounds:

-6 dips

-12 mountain climbers

Strength

Alternating TABATA

-DB Bench Press

-KB Swings

Conditioning

Crossfit's Annie

For Time:

50-40-30-20-10 reps of

-double unders

-sit-ups

Cashout: 

800m Run

Wednesday, October 3, 2018

Warm-Up:
With a partner (break it up however you'd like) -
- 50 Burpees
- 40 Jumping Lunges
- 30 Push-Ups
- 20 Sit-Ups
- 10 Strict Pull-Ups

Conditioning:

Compliments of athleticmuscle.net

4 min. EMOM 

- 8 Thrusters DB or Bar

Rest 1 min. 

4 min. EMOM 

-10 Weighted Lunges

Rest 1 min. 

4 min. EMOM

- 12 Jumping Squats

Rest 5 min. 

16 min. EMOM

Even minutes

- 8 Deadlifts

Odd minutes 

- 6 Burpees

Cashout

100 Unbroken Singles

Monday, October 1, 2018

Warm-Up:
With a partner (break it up however you'd like) -
- 50 Burpees
- 40 Jumping Lunges
- 30 Push-Ups
- 20 Sit-Ups
- 10 Strict Pull-Ups

Strength:
2 Rounds -
- 30s Handstand Hold
- 30s Hollow Hold
- 30s Superman Hold
- 1m Rest

Conditioning:
For Time -
- 400m Run
- 50 Pull-Ups
- 400m Run
- 50 Squats
- 400m Run
- 50 Sit-Ups
- 400m Run
- 50 Push-Ups