Strength-

4 sets of 10 back squats. Work up 60-65 percent then do all 4 sets at that weight

Wod

5 rounds for time

9 power cleans 135/95

10 burpees over the bar

30 double unders

Run 200

Sunday Funday! Teams of 2

Wod 1

3 minute row max cals, 3 minute bike max cals

3 minute break between. Half teams start on bike, half the teams on rowers. Random pick to see who starts where.

Wod 2

14 minute amrap- all the basic CrossFit  movements will be put into the hat of doom. Two will be drawn out. Wod will be

TBT reps of movement one

TBT reps of movement two

Run 200 as a team. Split reps however you want, but run together

Wod 3

One movement will be drawn out of the hat of doom.

Wod is 6 minutes of that movement. As many reps as possible. Split work however you want.

8 am endurance-

400, 400, 800, 1 mile, 800, 400, 400  Simple and effective.. next week its all 400’s

Breaks are 1 minute, 1 minute, 2 minutes, 3 minutes, 2 minutes, 1 minute…
Run like the wind my friends.

9am mobility with Coach Amanda

10am Bootcamp with Coach Cesar

Warm up togther like one big happy family.

Strength- Front Squat 3,3,3,3,3+ work up to heavy sets of three until you miss

Wod

16 Minute Amrap
7 Shoulder to overhead 135/95Run 400

Simple

Warm up-

1 minute per station, 3 rounds

Squats, pull ups, walking lunges, push ups

Strength

Bench press-3,3,3,3,3+

Wod

15-12-9-6-3

powercleans 135/95, pushups, dips