Thursday, February 28, 2019

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch


Condtioning:
TABATA
- Jumping Squats
- Sit Ups
- Burpees (Scaled Dips)
- DB Snatches

Wednesday, February 27,2019

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

Group Warm-Up For Time:
- 400m Run

Skill/Strength:

2 Rounds For Time

Max Hold: Plank (Resting on forearms hold plank for as long as possible.  As soon as your hips drop you are finished)


Conditioning:
AMRAP in 15 Minutes -
- 150m Shuttle Run (first light pole and back, second light pole and back)
- 10 Box Jumps (24"/20")
- 20 Sit-Ups
- 30 Double Unders (100 singles)

Monday, February 25, 2019

Warm-Up:
- Jog to road and back
- 50 Double Unders or Double Under Attempt
- 10 Inch Worm Push-ups
- 15 Mountain Climbers
- 20 Sit-Ups 

Group Warm-Up:
- Overhead Squats

Strength:
- Bench Press (find 1 RM)

Conditioning:
21, 18, 15, 12, 9, 6, 3 
- Burpees
- Kettlebell Swings

Thursday, February 21, 2019

Warm Up:
Stretch

300m Jog

- 25 Sit-Ups
- 25 Push-Ups
- 25 Lunges
- 25 Mountain Climbers

Strength/Skill:

Alternating TABATA

-Med Ball Cleans

-KB Swings

Conditioning:

For Time -
- 250 Singles
- 40 Air Squats
- 30 Sit-Ups
- 20 Push-Ups
- 10 Pull-Ups

Cashout:

-250m Row

Wednesday, February 20, 2019

Warm Up:
Stretch

300m Jog

- 25 Sit-Ups
- 25 Push-Ups
- 25 Lunges
- 25 Mountain Climbers

Conditioning:

- 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

Monday, February 18, 2019

Warm Up:
Stretch

300m Jog

- 25 Sit-Ups
- 25 Push-Ups
- 25 Lunges
- 25 Mountain Climbers

Strength/Skill

Push Press Review

Find 1 RM 

Conditioning:
- 400m Run
- 4 Minutes Rest
- 300m Run
- 3 Minutes Rest
- 200m Run
- 2 Minutes Rest
- 100m Run

Thursday, Valentine's Day, February 14, 2019

Warm Up:
Stretch

300m Jog

- 25 Sit-Ups
- 25 Push-Ups
- 25 Lunges
- 25 Mountain Climbers

Conditioning:

Crossfit's Chelsea (scaled)

Every minute on the minute for 20 minutes (standard is 30 minutes of 5/10/15) complete:

- 3/4/5 Pull-Ups
- 6/8/10 Push-Ups
- 9/12/15 Squats

Prescribed is 5/10/15, but if you know you won't be able to complete 20 consecutive rounds of that with each round taking less than a minute then use either 4/8/12 or 3/6/9.  Everyone should be able to complete 3/6/9 in less than a minute for all 20, but it will require constant movement and fast transitions between the movements.

Wednesday, February 13, 2019

Warm Up:
Stretch

300m Jog

- 25 Sit-Ups
- 25 Push-Ups
- 25 Lunges
- 25 Mountain Climbers

Workout:

AMRAP in 7 Minutes -

- 7 DB Push Press (35/25)

- 14 Double Unders (or 50 Singles)

- 50m Sprint (1st light pole and back)

2 min rest

AMRAP in 7 Minutes -

- 7 Kettlebell Swings

- 7 Goblet Squats

- 50m Sprint

2 min rest

AMRAP in 7 Minutes - 

- 7 Burpees (jump onto plate)

- 14 Walking Lunges

- 50m Sprint

Monday, February 11, 2019

Warm Up:

Stretch

300m Jog

2 Rounds

- 25 Sit-Ups
- 25 Push-Ups
- 25 Lunges
- 25 Mountain Climbers

 

For Time:

400 m run

Conditioning:

10 DB Renegade Man-makers
2 Sit-Ups
9 DB MM
4 Sit-Ups
...
1 DB Renegade Man-Maker
20 Sit-Ups

Start with 10 man-makers then do 2 Sit-ups. Continue with the pattern of decreasing the man-makers by 1 and increasing the sit-ups by 2 each round until you finish with 1 man-maker and 20 Sit-ups.

Post time, DB weight, and any push-up modifications used during the man-makers (knees touch the ground, etc...)

Thursday, February 7, 2019

Warm Up:
Stretch

300m Jog

2 Rounds

- 25 Sit-Ups
- 25 Push-Ups
- 25 Lunges
- 25 Mountain Climbers

Strength/Skill:
TABATA Jumping Squats

Conditioning:
Partner Workout

-100 m Med Ball Toss

-100 Med Ball Sit-Ups

-100 Med Ball Step-Ups

-100 WB Shots

-100 m Med Ball Toss

Wednesday, February 6, 2019

Warm Up:
Light jog
Stretch
3 Rounds
-10 Inch Worm Push Up
-15 Squats
-20 Sit-Ups
-25 Lunges

Strength/Skill:
TABATA Wall Ball Shots


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

Monday, February 4, 2019

Warm Up:
Stretch

300m Jog

2 Rounds

- 25 Sit-Ups
- 25 Push-Ups
- 25 Lunges
- 25 Mountain Climbers

Strength/Skill:
Review Power Clean

Conditioning:
For Time:
- 800m Run
- 1 Power Clean, 10 Front Squats (155/105)
- 2 Power Cleans, 9 Front Squats
.
.
.
- 10 Power Cleans, 1 Front Squat
- 800m Run