Monday, February 5th 2018

Warm Up:

1 min Easy Bike or Row or Jump rope

10 Push-up to Down Dog

1 min Medium Bike or Row or Jump rope

10 Air Squats

1 min Fast Bike or Row or Jump rope

10 Active Spidermans

1 min Fast Bike or Row or Jump rope

10 Kipping Swings

Strength: 1 RM Shoulder Press

(suggested reps 5-3-1-1-1)

Then right into 1 RM Push Press

from your 1RM shoulder press use that as your first set of push press do 3

then build to your 1 RM Push Press

(3-3-1-1-1)

WOD: 12min AMRAP

6 Push Press 115/75

9 Toes to Bar

12 Front Rack Lunges 115/75 (6 each leg)

 

Tuesday, February 6th 2018

Warm Up:

400m Run

Then:

10 Plank Balance

50m Waiter’s walk each arm w/ bumper plate

10 Overhead Plate lunges

30 sec Ring support hold or paralette L-sit/tuck hold

2x

Strength: Turkish Get Ups

6-6-6-6

Ring Dips 3 sets max effort

WOD: *Allow 12- 18min

1000m Row

30 Sit Ups

25 Pull Ups

20 Push Ups

15 Ring Dips

20 Push Ups

25 Pull Ups

30 Sit Ups

800m Run

 

Wednesday, February 7th 2018

Warm Up:

250m Row/ Plank hold/ Hollow Hold

Strength: Clusters

3-3-3-3-3

WOD: “Karen”

150 Wall Balls for Time

 

Thursday, February 8th 2018

Warm Up:

Line drills and running technique drills

 

Strength/Skill: 1 mile run for time

WOD:

10-1

Burpees

Russian KB Swings 70#/44#

200 m single arm Farmer’s carry (switch arms at the 100m mark) after each round

 

Friday, February 9th 2018 

Warm Up:

30 sec Jumping Jacks

30 sec Good Mornings

 

30 sec Lateral Jumps

30 sec Push ups

 

30sec Broad Jumps

30sec Squats

3x

Strength: Deadlifts

3-3-3-3-3

 

Sled Push

50m – 3x

 

WOD:

CrossFit Games Open 14.3

As many reps in 8 mins as you can of:

10 Deadlifts, 135/95 lbs

15 Box Jumps, 24/20 in

15 Deadlifts, 185/135 lbs

15 Box Jumps, 24/20 in

20 Deadlifts, 225/155 lbs

15 Box Jumps, 24/20 in

25 Deadlifts, 275/185 lbs

15 Box Jumps, 24/20 in

30 Deadlifts, 315/205 lbs

15 Box Jumps, 24/20 in

35 Deadlifts, 365/225 lbs

15 Box Jumps, 24/20 in




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