Wednesday, October 30, 2019

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

Skill:
Alternating Tababta
- DB Bench Press
- Lunges

Conditioning: 

For Time:


- AMRAP in 2 Minutes of Burpees (jumping onto plate)

Rest 3 min.

CrossFit's Fran
21 - 15 - 9 -
- Thrusters (95/65)
- Pull-Ups

Rest 3 min


- Tabata Sit-Ups (touching ground behind you with both hands at bottom, touching bottom of shoes on top)

Monday, October 28, 2019

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: 
For Time
Run 300m 
50 Air Squats
Run 300m
25 Push ups
Run 300m
50 Air Squats
Run 300m
25 Push ups

Note: Run to the street and back for a 300m, make sure you are doing a full depth squat- hip crease below the knee, chest down first on the push-up- do not drop your hips first

Thursday, October 24, 2019

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:
Tabata: Alternating Superman and Hollow Rocks

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

Wednesday, October 23, 2019

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/Skill

5 attempts - 100 m row
Do a burpee for each meter over 100
Do a jumping squat for each meter under 100

Conditioning: 

5 Rounds For Time: 

-Run 200m 

-10 Squats 

-10 Push Ups 

-10 Lunges

-10 KB Swings

-10 Sit Ups

Monday, October 22, 2019

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

For Time:
- 400m Run

Conditioning:

30 - 20 - 10 

- Deadlift (155/105)

- Burpees

Cash-Out:

- Not for time - 30 Pull-Ups 

(take your time and work on a good swing and getting full range of motion)

Thursday, October 17, 2019

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

For Time:
8 Min EMOM
Ascending DB Manmakers

Conditioning:

For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Box Jumps
- Burpees

Wednesday, October 16, 2019

Warm Up:

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Skill/Strength:

TABATA DB Snatches

Conditioning:

For Time:

400m Run

40 Squats

40 Sit-Ups

40 DB Bench Press (35/25)

40 Double Unders (or 150 singles)

400m Run