Programming: Week of June 3rd - 8th, 2019


Request More Information

Go to Content

Programming: Week of June 3rd – 8th, 2019



Monday, June 3rd, 2019

Warm up:
3 rounds
10 shoulder shrugs in HSP
20 single unders
10 squat and reach (bottom of the squat reach into overhead position)

Bring Sally up barbell

Strength: Thrusters
3-3-3-3-3

WOD: 10 Min AMRAP
6 Strict HSPU
12 Thruster 115/75
24 Unbroken Double Unders



Tuesday, June 4th, 2019

Warm up
: 10 row strokes
15 second samson stretch each leg
10 strokes
15 sec up dog hold
15 sec down dog hold
10 strokes
15 sec free standing couch sit holding rear foot/ per leg

 

Strength: Curtis P
1-1-1-1-1

WOD: 3 Min, AMRAP
3 Power Cleans 135/95
4 Front rack Lunges
3 Push Jerks
2 Min Rest

5 Min AMRAP
15/10 Row Calories
10 Toes to bar

2 min rest

3 Min. AMRAP
3 Dumbbell Power Clean 35/20
4 Front rack lunges
3 dumbbell Push jerks

Wednesday, June 5th, 2019

Warm up:
Bear crawl around rig then
Heavy Med Ball Push Down & Back to next person-
then complete the square on the rig- if needed use a partner to hold the feet but set into groups and pick a square in the rig each athlete will complete a bar transfer to a complete square.)

 

Strength:
Bench Press 8-8-8-8-8
& Variation Strict pull ups 5x5
chin up 5x5
muscle up 5x3

 

 

WOD: 3 rounds, each round for time, of
Run, 200 m -
10 Kettlebell Swings, 53/35 lbs -
5 Burpee Over Kettlebells

1 min rest.

Endurance Programming For Wednesday

Partner WOD: 45 Min AMRAP
5-10-15-20 Reps Each Of:
Air Squats

Dumbbell Thrusters, 40/25 lbs

Pull-ups

Row Calories

Dumbbell Snatches, 40/25 lbs
~Partner A does 5 Reps of a movement, then B does 5
then, A does 10 and B does 10. Once they complete 20 of each, they move onto the next exercise.

Thursday, June 6th, 2019

Warm up:
Line drills
Running Technique style
Hopping forefoot
High knee side shuffle
Pogo stick hops
Forward fall
Barrel Roll

Overhead mobility

 

Strength: Overhead squat
3-3-3-3-3

WOD: For Time
RUN- 400-300-200-100-200-300-400 with (35/26)
Deck Squats (35/26) 8-6-4-2-4-6-8


Friday, June 7th, 2019


Warm up:
2 sets of Tabata
Med Ball Thrusters-
Sumo Position Squats-
Med Ball Good Mornings

Strength: Sumo Deadlift
3-3-3-3-3-3

WOD: 3 Rounds For Time
21 Wall balls 20/14
14 Handstand push-ups
7 deadlifts 315/205

Saturday, June 8th, 2019

7am Endurance
2000M Row For Time

“Tommy Mac”
2 rounds for time of:

12 Burpees

12 Thrusters, 115/75 lbs

12 Burpees

12 Power Snatches, 115/75 lbs

12 Burpees

12 Push Jerks, 115/75 lbs

12 Burpees

12 Hang Squat Cleans, 115/75 lbs

12 Burpees

12 Overhead Squats, 115/75 lbs

9am CrossFit Friends & Family
WOD: 20 Min AMRAP
5 Toes To Bars

10 Push-ups

15 Goblet Squats, 53/35 lbs

20 AbMat Sit-ups

25 Double Unders


Request More Information

Request Information Now!