Thursday, October 29, 2020

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

Skill:

TABATA Plank and Leg Raises

Conditioning:

AMRAP in 12 Minutes-

- 50m Burpee Broad Jump

- 12 Box Jumps (24/20)

- 60 Singles

Cash Out:

100 Lunges

Wednesday, October 28, 2020

 Warm Up

As Posted on Board

Skill/Strength

Alternating TABATA

-DB Bench Press

-Lunges

Conditioning

-12 MB Toss

-1 Push Up

- 11 MB Toss

- 2 Push Ups

- 10 MB Toss

- 3 Push Ups

- 9 MB Toss

- 4 Push Ups

.

.

.

.

- 1MB Toss

- 12 Push Up

Monday, October 26, 2020

Warm Up:

As Posted

Skill/Strength:

Run for Time:

1 Mile

Conditioning:

For Time:

4 Rounds -

- 50 Double Unders

- 40 Air Squats

- 30 Sit-Ups

- 20 Push-Ups

- 10 Ring Rows

Wednesday, October 21, 2020

Warm Up:

As posted on board

Group Warm Up:

Unload cases of water

Strength:
Tabata: Alternating Superman and Hollow Rocks


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

- 12 Sit-ups 

Thursday, October 15, 2020

Warm Up:

Stretch

Light Jog

- 30 Lunges

- 20 Sit Ups

- 10 Squats

- 5 Inch Worm Push Ups 

Strength/Skill

Alternating TABATA

- Sit-Ups

- Leg Raises

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

Wednesday, October 14, 2020

Warm Up:

Stretch

Light Jog

- 30 Lunges

- 20 Sit Ups

- 10 Squats

- 5 Inch Worm Push Ups 

Strength/Skill

12 Alternating EMOM 

- 10 DB Push Press

-  6 DB Snatches

-  3 DB Bent Over Rows

Conditioning:

AMRAP in 5 Minutes -

- 5 Pull-Ups

- 7 Burpees

- 9 Squats

Rest 3 Minutes

AMRAP in 5 Minutes -

- DB Renegade Manmakers (45/35)

Thursday, October 8, 2020

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 7, 2020

Warm-Up:

Stretch
300m Run 
3 Rounds - 
- 10 Bumper Plate Ground to Overhead
- 10 Bumper Plate Leg Raises
- 10 Bumper Plate Sit-Ups

Group Warm-Up:
EMOM for 12 Minutes -
- 15 KB Deadlift
- 7 KB Swings

Skill Practice:

- Handstand Holds

Conditioning: 
4 Rounds -
- 300m Run
- 8 Deadlifts (155/105)
- 4 Hang Power Cleans (155/105)
- 2 Thrusters (155/105)

Monday, October 5, 2020

Warm-Up:
Stretch
400m Run
3 Rounds
- 20 OH Walking Lunges (PVC or Empty Bar)
- 40 Double Unders

Strength:
EMOM for 10 minutes -
- 15 DB Bent-Over-Row 
- 15 Dips

Conditioning:
21 - 15 - 9 -
- DB/KB Thrusters (45/35)
- Burpee Box Jump Overs

Rest 1 Minute

21 - 15 - 9-

-MB Cleans

-MB Toss

Thursday, October 1, 2020

Warm-Up:

Stretch
Light Jog
With a partner (break it up however you'd like) -
- 50 Burpees
- 40 Jumping Squats
- 30 Push-Ups
- 20 Sit-Ups
- 10 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