Tuesday 9/6

Warm Up

400 Run

Then

3 Rounds

12 Bird Dog (6 each side)

6 KB RDLs

6 Empty Bar Deadlifts (Build off of this for a deadlift review)

:15 Strength

Deadlift

5×5 @75 of 1RM

 :35 WOD

Rinse ‘N’ Repeat

(Originally a swim and ski event. Ski will sub for the swim; sand bag cleans sub for the ski)

 8 Rounds (16 minutes)

Every 2 minutes

200m Ski 

8 Light Sandbag Cleans

*Add 2 sandbag cleans each round for 6 rounds, then complete as many sandbags cleans as possible for rounds 7 and 8.

Modifications:

Ski can be scaled to 150 M

Add 1 sandbag clean each round

:55 Cool Down

Seated Straddle

Monday 9/5 LABOR DAY 5,6,9, and 10 am classes only

Warm Up

2-minute row

Followed by coach lead barbell/skills warm up

3 Clean high pull from power position

5 Air squats

3 Cleans for Power Position

5 Air Squats

3 Hang Cleans

5 Ring Rows

5 Cleans

5 Ring Rows

*Add weight and warm up to WOD weight

:15 WOD

Hotshots 19

6 Rounds for Time

30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400-meter Run

Target score: 30 min

40 Minute cap to avoid injury.

This Hero WOD is long and high volume.

Scaling Options:

Intermediate Option:

6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters

Men: 115-lb. clean
Women: 75-lb. clean

Beginner Option

4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters

Men: 75-lb. clean
Women: 55-lb. Clean

:55 Cool Down

Lizard

Thread the Needle

Warm up
3 Rounds
200 M run
30 single unders
10 no push up burpees

to follow a pattern of the past few Sunday we will start with a mostly body weight workout, then go into some lifting, then end with a good cardio piece

Partner workouts
Wod 1-
AMRAP 7 minutes
Alternating rounds with a partner
5 wall balls
5 burpees

5 minutes break/barbell warm up
12 Minutes Amrap with a partner splitting the work as needed
Ladder, increasing reps by 2 on every movement
Round 1
2 cleans 155/105
2 pull ups
2 KB swings 70/53
next round 4,4,4 next round 6,6,6, next round 8,8,8
At 6 minutes Increase barbell weight to 185/135
*remember you splitting the work however you want
if you arent on the rx weights be sure to start at a moderate weight so you can add a little weight at 6 mintues

Wod 3
6 Minutes
Partner 1- run- distance is out front door to gate which is about 150 meters
partner 2- bike for cals.
Switch when person gets back from run

8am Endurance
9am Crossfit
9am Adult Weightlifting

8am
Teams of 3
Start with 5 minutes of max sandbag cleans over you shoulder, split between the 3 people however you want.. but hopefully equally
Then at the 5 minute mark
Start a 20 minutes amrap
Partner 1 hop on a rower (for meters)
Partner 2 jump on the ski erg (for meters)
Partner 3 Run 200m
At the end of that 20 minute Amrap
perform another 5 minutes of max sandbags over shoulder
*if you are keeping score your score is total meters from run, row, ski so keep track of your runs.
**every sandbag clean counts as 100 meters added onto your total. so they do make a difference in your score, its not just busy work.

CrossFit at 9am
Warm Up
2 Rounds, Teams of 3, Rotating Every Minute
P1: 1:00 Row
P2: 10 Ring Rows
P3: 20 KB Swings

14 minutes amrap
With A Partner, alternating every round
14 DB Snatches 50/35lbs
3 Rope Climbs (Scale to pulls or a number of climbs that take less than a minute
5 burpees
*looking for each partner to get between 6 and 8 rounds in. shoot for two mintues around
5 minute break where you can start loading a bar up
Partner 1 and 2 will find 1 rep max of this complex
clean, hang clean, shoulder to overhead
You can go in any order, you can alternate, you can go up and down in weight.

Warm Up
20 Slow Cossack Squats (10/ Side)
-Then-
3 Rounds
10 Jumping Lunges
6 Empty Bar Front Squats
:20 Bike sprint

:10 Review
Using a 5 Second Pull
Set Up (Barbell above base of toes, toes slightly turned out, shoulders over bar, weight mid foot in set up)
Mid Shin
Hang (shave thighs with bar, knees scoop back under bar to reach power position)
Power Position (torso moves vertically, knees bent, straight arms)
CUES
*Think explosive jump/leg drive, “triple extension”
*Athletes will need to actively pull to get under weight
*Elbows/bar in front rack position by the time feet hit the floor from the jump

:20 Strength
Every 2 Minutes for 14 Minutes (7 sets)
3 Tempo Pull Squat Cleans
Drop and reset between reps
Start no heavier than 50% of your 1RM and
only add weight if your movement is flawless.

:40 WOD
For Time
10 Front Squats 165/115lbs
20 Power Cleans 165/115lbs
30 Lateral Burpees Over the Bar
Target Score: Sub 8 Minutes
-Same weight for FS and PC
:55 Cool Down
Couch
Seated Straddle