Monday 2/6

WARM UP
1:00 of PVC Pass Throughs
Then,
2 Rounds
14/10 Calorie Row
10 PVC Overhead Squats>Empty Bar OHS
10 Burpees

:10 STRENGTH
Overhead Squat
6-5-4-3
Bar is taken from the rack.
Start moderate, and build to a heavy set of 3 or 3RM.

:30 WOD

AMRAP 9 Minutes x 2
30 Burpees
30 S-DB Hang Clean and Jerk 50/35lbs
30 S-DB OHWL Steps 50/35lbs

Rest 3:00

Continue where you left off in Round 2

Pacing: Sustain

Target Score: 3+ Rounds

Scaling

– Burpees: Should not exceed 2:30 to complete in any round.

– DB HC&J: Should not exceed 3 sets to complete 30 reps. Reduce

weight before reps.

– OHWL: Should not exceed 2:30 to complete the 30 Reps. If OH is an

issue, modify with a front rack lunge, goblet lunge, or unweighted lunge.

Warm up-
Coaches choice

Teams of 2
Wod 1-8 Minutes emom
Switching every round
5 Pull ups
7 push ups
9 squats

Wod 2- split how you want
12 Minutes Amrap
60 wall balls
50 alt DB snatches
40 ski cals
At the end of 12 minutes you will have 2 minutes to rest then go immediately into
2 Minutes Max reps of clean and jerks 135/95

Wod 3
Cool down Workout
6x400m run (3 each alternating)
*we will run the 200 twice
*if you feel great still feel free to push the pace

8am
Teams of 3
40 Minute Amrap
Partner 1 bikes
Partner 2 rows
Partner 3 Runs 400 (200×2)
When runner comes back they go to bike, bike goes to row, row goes to run

9am CrossFit

Wod 1-
Teams of 2
12 Minute Amrap
Split how want
30 wall balls
20 Cleans
10 Burpees over your bar

Wod 2
14 Minutes – teams of 2
Climb the ladder
Round 1
10 Cal SKi
10 Cal row
10 sandbags over the yoke (partners are on opposite sides of the yoke tossing the sandbag over to each other
Round 2
15 cal ski
15 row
15 Sand bags
Round 3
20
20
20…

and so on. adding 5 reps each round. Row and ski can be split however. Sandbag you will be tossing back and forth so splitting that will take care of itself.

WARM UP

2 Rounds
:30 Bird Dogs
:30 Single / Double Unders
5 Deadlifts (empty bar)
10 Good Mornings (empty bar)

:10 Strength
5 Deadlifts x 5 sets @65% – 70% of 1 RM

Make sure athletes focus on a deep stomach breath before every lift. Bar stays close to body!
*Complete a set on the 2 minutes*

:35 WOD
AMRAP 12 Minutes
12/10 Cal Ski
30 Double Unders
12 Double Dumbbell Box Step Overs to 24/20-inch box, 50s/35s

Target Score: 6 Rounds

Scaling:

– Double Unders: Scale to singles before reducing reps. Allow for unbroken reps.

– Double DB Step Overs: Reduce weight before reps. These should be unbroken.

Mobility (Give a little TLC!)

:30 Cat Dog

:30 Glute Lacrosse Ball Roll Out (Both side)

Ball placed on upper glutes, feet can be elevated on the wall to allow flexion.

:30 Lower Back Lacrosse Ball Roll Out

WARM UP

1:00 4 Way Glute Activation
Then:
2 Rounds
:30 Bike
10 Air Squats (with band)
:30 Bike
10 Cossack Squats
:30 Bike
6 Tempo Goblet Squats (light, 3 seconds down, normal drive up)

:10 STRENGTH
Back Squat
5×5
Rest 3-5 minutes
between sets

Set 1: 90%
Sets 2-4: 90-95%
Set 5: 90%

All % based on 5RM.

EXTRA…Wanna get shredded or what?
3 Rounds
20 Abmat Situps
30 Sec Plank
30 Flutter Kicks (each side)