Tuesday 10/11
Waves on waves of squat cleans
WARM UP
3 Rounds
5 Pull Ups
8 Empty Bar Front Squats
100 m Ski or Row
:10 STRENGTH
Squat Clean
1×3 Power Position
1×3 Hang at knee
1×3 Tempo Pull Squat Cleans
then,
5 REPS @ 55%
4 @ 60%
3 @ 65%
5 @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
REST 2-4 MIN BETWEEN SETS, DROP AND RESET
:50 COOL DOWN
Coach Lead Mobility
EMOM 4 Minutes
Alt movements and sides
Couch
End with 3 minutes Foam Roller
Monday 10/10
WARM UP
3 Rounds
200 M Run
25’ High Knees
25’ Butt Kicks
10 Burpees
:15 WOD
For Time in Teams of 3
8000 M ROW
10 Mile Bike
*One person starts on the row, the second person on the bike and third person on the rest*
ROTATE EVERY 2 MIN. Rotation is Row > Air Bike > Rest
35 Min Time Cap
:55 COOL DOWN
Couch
Lizard
Plan your weekend to attend this Sunday Funday! Class starts at 9am
Sunday Funday Teams of 2
Wod 1 Running clock 12 minutes, split up however
3 minute max cal row, in remaining time, right into…
AMRAP of,
10 thrusters 135/95 rx, sub 95/65 or 65/45 or whatever weight works for your team
10 TTB
10 synchro lateral bar over burpees
Wod 2
12 min AMRAP, partner 1 does a round then partner 2
8 cal ski
25m sandbag carry down
8 Sandbag cleans
25m sandbag carry back
Then switch partners
Wod 3 Teams of 2 Clean ladder 45 seconds for both partners to make 1 successful Clean, power or squat 15 second transition to next Barbell Girls starting weight 65lbs Guys starting weight 125lbs Each barbell in the ladder goes up 10lbs for both girls and guys up to 205lbs for girls and 265lbs for guys
**If one partner misses the other continues down the ladder and score is total pounds lifted
8am Endurance,
9am crossfit
9am Adult Weightlifting
8am Endurance
Teams of 4- every team has a lane of equipment like usual
Every teammate starts on a machine, one starts on burpeees
at 3.2.1 go everybody works at their station for 2:00
at the end of 2:00 your team meets up at your sandbag and you do alt sand bag cleans for 2 minutes
at 4:00 you go back to a different machine
at 6:00 sandbags together
at 8 a different machine…. you get the idea
on and on for 32 minutes
*that puts each teammate at each station 2 times
9am CrossFit
Warm Up
Alternating EMOM 9 Minutes (3 each)
1- Good for Yous (2 Lunges + 1 Squat)
2- Machine
3- KB SDLHP
Wod
22 Mintues alt MOVEMENTS with a partner
AMRAP 22 Minutes
Alternating Movements (not rounds) with a partner
20 Jumping Lunges
15/12 Calorie Row/Ski
10 SDLHP 95/65
Friday 10/7
WARM UP
200 M Run
15 Jumping Lunges
10 Kipping Knee Raises
200 M Run
15 Jumping Luges
10 T2B
:15 REVIEW
5 Strict Press
5 Push Press
5 Push Jerk
5 Split Jerk
:25 WOD
AMRAP 20 Minutes
4 Shoulder to Overhead 155/105 lbs
6 T2B (Hanging Knee Raises, Lying Leg Raises)
6 Shuttle Runs
• 1 shuttle run is 25’ out then 25’ back
• S2O and T2B should be unbroken
Target Score 10+ Rounds
:50 Cool Down
Thread the Needle
Downward Dog
Lizard