Wednesday 9/7

Warm Up

15 Cal Ski

10 mountain climbers

15 Cal Ski

10 Mountain Climbers

Coach Lead Barbell Warm Up

7 Strict Press (Squeeze guts and Dip butts, straight bar path)

6 Push Press (Dip with vertical torso, Drive extending HIPS before ARMS press)

5 Push Jerks (Dip w/ vertical torso, Drive w/ bar moving over mid foot, press under)

4 Split Jerks (Dip w/ vertical torso, Drive w/ bar moving over mid foot, landing in lunge, recover with front foot first then back foot)

:15 Strength

Push Press

7×2 @ 65% of 1RM

:35 WOD

Shuttle to Overhead

Jerks from rig

 From 0:00-2:00 (2 minutes)

Run 400 m

Max jerks 225/155lbs

Rest 1 minute

 From 3:00-6:00 (3 minutes)

Run 600 m

Max jerks 225/155lbs

Rest 2 minutes

From 8:00-12:00 (4 minutes)

 Run 800 m

Max jerks 225/155lbs

Target Score: 3-6 per round, all athletes complete the shuttle portion with at least :15 to perform jerks.

Jerks are meant to be HEAVY.

:55 Cool Down

Double Flat Needle

Couch

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.