Programming: Week of June 17th - 22nd, 2019


Request More Information

Go to Content



Programming: Week of June 17th - 22nd, 2019

Monday, June 17th, 2019


Warm Up: 400m run
4 rounds Tabata jump rope then
4 rounds ground to overhead with light plate 25/10

 

Strength: Max Set of Strict Handstand Push Ups

Then: Multiply Total Strict Handstand Push Ups by .25 to get the number of Strict Handstand Push Ups you will do for 5 sets AND Multiply that number by 3 to get the total number of Kipping Handstand Push Ups you are doing for 5 sets.

 

5 rounds of:

Strict Handstand Push-ups

Kipping Handstand Push Ups

WOD #1: 7 Min AMRAP
1 Kipping Handstand Push-up

1 Toes-to-bar

1 Back Squat, 135/95 lbs

Add 1 Rep to Each Round Until “Time”

WOD #2: 7 Min ARMAP
3 Push-ups

3 Lemon Squeezers

3 Alternating Front Rack Reverse Lunges, 95/65 lbs

Add 1 Rep to Each Round Until “Time”

Olympic Lifting for Monday, June 17th

Power Clean 3-3-3

Hang Squat Snatch 1-1-1-1-1

Tuesday, June 18th, 2019

Warm Up:  10 jumping jacks  
10 burpees
10 down up dogs
10 jumping pull ups

Then with a light plate
10 windmills  
10 six to twelve shoulder rotations  
10 lateral raises

Burgener Snatch Warm Up

Strength: Hang Power Snatch
5-5-5-5-5

WOD: 5 rounds for time of:

5 Hang Power Snatches, 95/65 lbs

10 Alternating Pistols

20 AbMat Sit-ups

40 Double Unders

Olympic Lifting for Tuesday, June 18th, 2019

2 Clean Pulls + 1 Squat Clean: 1-1-1-1-1


Wednesday, June 19th, 2019

Warm Up: Line Drills
karaoke
side shuffle
lunges
side tuck jump
bottom squat hops

Strength: 14 Min EMOM
Every 1 min for 14 mins, alternating between:

8 Deadlifts, 255/185 lbs

6 Strict Pull-ups

WOD: 15 Min AMRAP
10 Deadlifts, 155/115 lbs

10 Wall Balls, 20/14 lbs

10 Med Ball Burpee Toss, 20/14 lbs

10 Pull-ups

Endurance 6:30pm Wednesday, June 19th, 2019

3 rounds, each round for time, of:

Run Sprint, 100 m

Jog, 300 m

For 3 cycles:

AMRAP in 5 mins of:

Assault Bike Calorie

Row Calorie

Dumbbell Snatch, 50/35 lbs

Thursday, June 20th, 2019

Warm Up: Row bowling w/ partner
extra meters will be:
sit ups
reverse lunges
mountain climbers
Cossack squats

Strength: 1 1/4 Bench Press
5-5-5-5-5

WOD: For Time
Run, 400 m

21 Kettlebell Swings, 53/35 lbs

15 Ring Dips

Run, 400 m

15 Kettlebell Swings, 53/35 lbs

10 Ring Dips

Run, 400 m

9 Kettlebell Swings, 53/35 lbs

5 Ring Dips

Friday, June 21st, 2019

Warm Up: 200m jog
10 pull overs
10 overhead squats
200m jog
5 wall walks
10 deep squat jump

Strength: Front Squat 3 Rep Max

WOD: 3 Min AMRAP x 3 Rounds (1 Min Rest Between Rounds)

3 Hang Squat Cleans, 135/95 lbs

6 Push-ups

9 Lateral Jump Over Barbells

Saturday, June 22nd , 2019

CrossFit Friends & Family at 9:30am

"Tabata"
Hollow Holds and Superman Holds
8 Rounds of 20 secs of Work followed by 10 secs of Rest

WOD: 4 rounds for time of:

10 Burpees

Run, 100 m

10 Air Squats

Run, 100 m

10 Push-ups

Run, 100 m

10 Sit Ups

Run, 100 m


Request More Information

Request Information Now!