Gym Hours this weekend
Saturday 8am endurance, 9am crossfit, 9am adult weightlifting
Sunday CLOSED
Monday 8am and 9am only CrossFit. Closed the rest of the day

8am Endurance
35 Minutes
Teams of 4
Row
Ski
Burpee sandbag get overs
Run 400
Switch stations when the person gets back from the 400

9am
Warm up on board

Strength
5×5 bench
*between each set do a set of 5 to 10 strict pull ups

Wod
14 Minute Amrap
Row 250
14 Burpees over your rower
28 kettlebell swings

Warm-Up
2-3 Sets, For Quality
10 Alternating Arm Swings
10 Back Slaps
10/10 Wrist Circles
5/5 Pendulum Lunges

Barbell Primer
2 Sets
3 Tall Muscle Cleans
3 Tall Power Cleans
3 Tall Squat Cleans
3 Low Hang Squat Cleans
10 Back Rack Cossack Squats
5 Barbell Reactive Quarter Squat Jumps

For Load:
Every 2:30 x 5 Sets 
1 Segment Squat Clean
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%

The segment will be a 1s pause at the knee.
% is Based On 1RM Squat Clean

“The Thief”
Every 5:00 x 3 Sets
8 Dual Dumbbell Power Cleans
25ft (7.5m) Dumbbell Front Rack Walking Lunges
16 Renegade Rows
25ft (7.5m) Dumbbell Front Rack Walking Lunges
8 Dual Dumbbell Squat Cleans
Dumbbells: 50/35lb, 22.5/15kg

Level 2-35/25 on the dbs
Level 1
Every 5:00 x 3 Sets
8 Dual Dumbbell Hang Power Cleans
25ft (7.5m) Dumbbell Farmers Walking Lunges
16 Renegade Rows
25ft (7.5m) Dumbbell Farmers Walking Lunges
8 Dual Dumbbell Squat Cleans
Dumbbell Front Rack Walking Lunge: 25/15lb, 12/7kg

Goal: Complete each set in 2:30-3:00

Time Cap: 4:00 per set 

Stimulus: Posterior Chain / Muscular Endurance

RPE: 7/10 

Primary Objective: Complete each working set as fast as possible. 

Secondary Objective: Avoid the drop off due to leg fatigue. Effort will need to gradually rise as you are fighting against the interference and fatigue building over the course of the 3 sets. 

This workout will have a natural flow to it and we should be able to start with the two dumbbells in our hands and then proceed to hit a flowy 8 Dumbbell Cleans right into the Lunges for the 25ft /7.5m, we will then move to the floor for 16 Renegade Rows, before lunging back to the other side again and performing the  Dumbbell Squat Cleans to finish the set. The goal here is a little overload on the posterior chain and we will definitely feel some of this in the coming days from the DOMs.

Warm-Up

2 Sets, For Completion
30 seconds work/30 seconds rest
– Row 
– Wall Supported Handstand Hold 
– Alternating V-Ups 
– Single Arm Ring Row (15sec/arm)
– Single Arm Glute Bridges (15sec/leg)

Skill/strength
Rope climb skill work AND toes to bar skill work
*even if you have these follow along and use this as warm up

Workout
“Homecoming”
For Time:
50 Line Facing Burpees
5 Wall Walks
50/40 Calorie Row
5 Wall Walks
50 Toe to Bar
5 Wall Walks
15 Shuttle Runs
5 Wall Walks
10 Rope Climbs
Shuttle Run = 25ft

Level 2:
For Time:
40 Line Burpees
4 Wall Walks
40/32 Calorie Row
4 Wall Walks
40 Alternating Toe to Bar
4 Wall Walks
12 Shuttle Runs
4 Wall Walks
8 Rope Climbs

Level 1:
For Time:
30 Line Burpees
3 Wall Walks
30/24 Calorie Row
3 Wall Walks
30 Abmat Sit-Ups
3 Wall Walks
9 Shuttle Runs
3 Wall Walks
9 Pull to Stands
Wall Walk to 20’’ Off the Wall

Goal: 19:00-25:00 

Time Cap: 27:00 

Stimulus: Chipper Conditioning / Pacing / Muscular Endurance 

RPE: 8/10 

Primary Objective: Complete each set of Wall Walks in under 75 seconds 

Secondary Objective: Complete each movement between the Wall Walks in 3:00-3:30

This one is a long one. The goal is to treat this as that and to pace from the first movement all the way through to the last. Depending on class size athletes might need to start on different stations and then make their way to the wall between each movement to complete the set of Wall Walks. A good pace for the Wall Walks is to be able to complete 1 rep every 12 seconds which would be on the minute. This means that some movements between, we want to hit with some bites and small rest periods to keep the heart rate lower and manage the fatigue. Work into a smooth rhythm on this workout and fight the urge to go out hot.

Warm-Up:
10:00 AMRAP, For Quality
20 Bear Plank Shoulder Taps 
5 Single Arm Kettlebell Push Press (Right)
50ft (15m) Bottoms Up Kettlebell Waiters Walk
5 Single Arm Kettlebell Push Press (Left)
50ft (15m) Bottoms Up Kettlebell Waiters Walk
10 Alternating Box Step-Ups 
5 Box Jumps

Jerk Complex
Every 2:00 x 5 Sets 
2 Push Jerks + 2 Split Jerks @ 75% of 1RM
*from the rack based off 1 rep max push jerk

“Day of the Dog”
For Time
5 Rounds for Time
21 Air Squats
12 Ring Push-Ups
9 Box Jump Overs 
Box: 24”/20”
Rings: 6 inch off floor
Score: Time
Level 2- rings 12 inches off floor same reps
Level 1- rings at hip height or regular push ups
*** if there are not enough rings have some plates set up to deficit push ups between plates

Goal: 8:00-12:00 

Time Cap: 15:00 

Stimulus: Bodyweight Muscular Stamina

RPE: 8/10

Primary Objective: Consistent paced rounds

Secondary Objective: Complete the workout in sub 10 minutes or 2:00 per round

We are looking for a workout that will target quad stamina and consistency here with this 5 rounder. First round through the Air Squats will feel nice and smooth and then as the workout progresses the combo of the Box Jumps into the Air Squats will really blow the quads up and get things firing. Note that the push-ups are meant to be done in less than 3 sets, but we are looking for control through the descent and speed through the ascent. For a rep to count we need the rings to touch the shoulders at the bottom and for the elbows to be locked out with the body in a full plank position at the top. We can modify positions by elevating the rings and changing the body angle.

PRVN Recovery #2
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
30/:30 Thread the Needle Stretch5/5 Side Lying Thoracic Rotations

Warm-Up
For Quality
2 Sets (8 Total Intervals)
40 seconds @ Each Station
20 second Transition
– Bird-Dogs w/ Pause at Extension
– Dead-Bug with Alternating Heel Taps
– Lateral Shuttle 25ft, (7.5m) Out and Back
-High knees and butt kicks

“Throttle Down”
Every 6:00 x 6 Sets
400m Run
30/22 Calorie Echo

Level 2 25/18 cals, level 1 200m run and 25/18
Ideally finishing in 4:00 or less every round

Goal: Complete each set in under 4:00 

Stimulus: V02 Max Intervals

RPE: 9/10

Primary Objective: Maintain Consistent Paces, increasing effort across all sets

Secondary Objective: Finish each of the run and the bike in under 2:00 minutes

We are looking for intervals to be as close to a 1:1 work to rest ratio as possible here with the Echo Bike and Run Combo