Friday 08.29.19

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WARM-UP
Jog 200m
PVC Mobility
:30 Couch Stretch Each Leg
:30 Lunge Stretch Each Leg
:30 Pigeon Stretch Each Leg
:30 Bottom Squat Hold

STAMINA
1K Row for Time
* Board Opportunity

METCON
For Time:
100 Power Cleans

F: 95/45
P: 135/75
C: 155/95
C+: 185/115

AP: Stretch and Mobilize

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Thursday 08.28.14

WARM-UP
50 DU or 100 Singles
PVC Mobility
Burgner Warm-up
10 Dowel Sotts Press
10 Straight Leg Sit-ups with dowel
10 Around the world with the dowel

OLY
Hip Muscle Snatch
6 X 2
Increase each set if possible

METCON
6:00 AMRAP
15 Wallball
15 KB Swings

4:00 AMRAP
10 MB Sit-ups
10 Goblet Squats

2:00 AMRAP
5 MB Squat Cleans
5 SDHP

F: 14/10#; 35/25#
P: 16/12#; 40/30#
C: 20/14#; 53/35#

AP: 5 X 5 Weighted Push-ups AHAP

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Wednesday 08.27.14

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WARM-UP
4:00 EMOM
10 Jumping Jacks
10 Air Squats
PVC Mobility
10 Leg Swing Each Direction 5 X :10 HS Hold

SKILL
Pistol Work
3 X 5 Each leg

METCON
3 RFT:
15 Deadlifts
15 HSPU
F: 115#/85#; DB Press
P: 155/115#; Box HSPU
C: 185/135#

AP: 3X 20 Weighted Hip Thrusters 65/45#

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Tuesday 08.26.14

WARM-UP
Row 400m
PVC Mobility
10 Band Pull Aparts Pronated
10 Band Pull Aparts Supinated
10 OH Band Pull Aparts
10 Band Clean, Press, and Star

OLY
6 X 1 (Clean Deadlift + 2 Hang Cleans + 1
Jerk)
Increase each set

METCON
For Time:
40 Thrusters
40 Pull-ups
40 Burpees

F: 65/45#; Ring Rows
P: 95/65#; Assisted Pull-ups
C: 135/95#

AP: 100 Alt. Elbow to Opposite Knee Sit-ups

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Monday 08.25.14

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WARM-UP
400m Jog
PVC Mobility
2 Rounds of:
5 Money Makers
10 Empty BB Back Squats
:30 Hip Stretch each leg

STRENGTH
Back Squat
3 X 3 @ 70% of 1RM
3 X 2 @ 80% of 1RM

METCON
16:00 EMOM
Even = 6 Burpee Box Jump Over
Odd = 20 DU

F: 16/12″; 40 Singles
P: 20/16″; 60 Singles
C: 24/20″

AP: 3 X 10 Weighted Knee Raises

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Sunday 08.24.14

1:00 = Yoga for CrossFit

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Saturday 08.23.14

Team WOD:
“31 Heroes”
AMRAP in 31:00 =
8 thrusters (155/110)
6 rope climbs
11 box (30/24)
= partner runs 400m w sandbag (45/25)

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Friday 08.22.14

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WARM-UP
500m Row
PVC Mobility
10 Spealer Rolls
10 Cat/Cow’s
10 Band Clean and Press

STRENGTH
Sumo Deadlift 5-3-3-2-2-1

METCON
For Time:
10 Clean and Jerk 135/95#
2 Pull-ups
8 Clean and Jerk
4 Pull-ups
6 Clean and Jerk
6 Pull-ups
4 Clean and Jerk
8 Pull-ups
2 Clean and Jerk
10 Pull-ups

F: 65/45#; Ring Rows
P: 95/65#; Banded Pull-ups
C: 135/95#

AP: Stretch and Mobilize

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Thursday 08.21.14

WARM-UP
250m Row + 200m Run
PVC Mobility
15 Band Pull-Downs
10 Supine Hip Explosions
Burgner Warm-up

SKILL
Bar Muscle Up Work
Kipping Pull-up
Chest To Bar

METCON
For Time:
500m Row Buy-In
3 Rounds of:
10 Power Snatch
15 KB Swings
400m Run Cash-out

F: 55/35#; 30/20#
P: 75/55#; 40/30#
C: 115/75#; 53/35#

AP: 2 X 20 Body Chops w/ plate

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Wednesday 08.20.14

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WARM-UP
5:00 EMOM
Bear Crawl Rowers to Office and Back
PVC Mobility
Shoulder Mobility w/ Bands
Pigeon Stetch :30 each leg
Burgner Warm-up

OLY
7 X 1 Snatch Pull + Full Snatch

METCON
5 RFT:
15 Calorie Row
12 OH Walking Lunges
9 T2B
F: T2P; 35/25#
P: Knee Raises; 65/45#
C: 95/65#

AP:50 Banded Good Mornings

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