When you see bar muscle ups in the skill, if you don’t have them….. don’t worry. Our coaches will help you with whatever pull up progression you are working on. From ring rows to muscle ups we have you covered.

WARM UP

AMRAP 5 Minutes

8 Ring Rows

8 Burpees

12 Light KB Swings

:10 BMU REVIEW

-Shoulders behind the bar as toes drive in front

Kip Swings

Knees to Bar

Hips to Bar

BMU, BANDED BMU, BOX BMU

:15 SKILL

Every 3 Minutes for 9 Minutes (3 Rounds)

1 Unbroken set of BMU (5+ UB BMU)

OR

Every Minute for 9 Minutes

1-3 BMU / Jumping BMU etc.

:40 WOD

AMRAP 4 Minutes

40 KB Swing 55/35 lb

Max Wall Walks

Rest 2:00 Minutes

AMRAP 3 Minutes

30 KB Swing 55/35 lb

Max Wall Walks

Rest 2:00 Minutes

AMRAP 2 Minutes

20 KB Swing 55/35 lb

Max Wall Walks

Athletes should finish the KBS in 1-2 sets in every AMRAP

Score is Max Wall Walks

Target Score: 15+

:55 COOL DOWN

Thread the needle

Childs Pose

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

Pigeon

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