Friday Feb 21st
EMOM 8 Min
1) 3 to 6 Handstand Push Ups
2) 3 to 6 Dips
For Time:
10-9-8 … 2-1
Front Squat (from floor) 105/75
Tall Box Jumps
Thursday Feb 20th
For Time One Bar
25 Deadlift 155/105
20 Hang Clean 135/95
15 Shoulder to Overhead 115/85
10 Thruster 105/75
5 Power Snatch 95/65
EMOM inc 0:00 3 Lateral Bar Over Burpee
BootCamp
4 Rounds for Time:
21 Wall Balls
14 Alternating DB Snatch
7 Shuttle Runs (Down and Back =1)
ACC: Booty work
BARBELL
Split Jerks From The Blocks
2@40% 2 Second Pause In The Split
2@50% 2 Second Pause In The Split
2@60% 2 Second Pause In The Split
1@65% 2 Second Pause In The Split
1@70% 2 Second Pause In The Split
1@75% 2 Second Pause In The Split
1@80% No Pause
1@80% No Pause
1@85% No Pause
1@85% No Pause
1@90% No Pause
Wednesday 19 JAN
Skill: Handstand Walk Practice
Skill: Double Under Practice
For Time:
1000m Row
rest 4 min
750 m Row
Rest 3 min
500 m Row
KIDSCLASS
Skill Hand Stand Wall Kick ups
3X50 feet Straight Leg Bear Crawl
Game Pizza Game
3 Rounds For Time
500 M Row
5 Wall Kick ups Adv Do A Negative Hand Stand Push Up
25 Ft Bear crawl
Tuesday Feb 18th
25 min AMRAP
Partner, Alternate Movements
10 DB Snatch 50/35
10 Toes to Bar
10 Wall Balls 20/14
10 Pull Up
10 Single Arm DB Hang Clean & Jerk (5 ea)
Kids Class
Skill Go Through All The Movements
WU Leap Frog Over Boxes (Set up a line of 8 boxes have and leap Frog jump over each box)
15Min AMRAP
6 Dumbbell Snatch
6 Kipping Knee Raise
6 Pull Ups/Ring Rows
6 Dumbbell Clean And Jerks
Barbell
Power Snatch With A 2 Sec Pause In The Catch (The Focus Is Pushing Up In The Catch )
4×1 @65-70%
4×1 @70*75%
Power Clean With A 2 Sec Pause In The Catch
4×1 @ 65%
4×1 @ 75%
Every 2 Min On The Min For 4 Rounds
5 Front Squats @ 75% of your Clean
BootCamp
3 Rounds:
40 sec on/ 20 sec odd
Row
Burpee
Box Jumps
Bike
Jump Rope
ACC: Six pack ab beach training
Monday Feb 17th
CROSSFIT
Skill: Russian Dips and MU progressions
Strength
5 Rounds:
:30 on / :30 rest
3-5 Russian Dips
METCON
For Time
9-6-3
Ring Muscle Ups
Squat Clean 135/95
Kids Class
WU 300 Meter Row
Yoga Block Bowling
(set up 10 yoga blocks bowling pin style mark 25ft out Roll a 20/14 lbs meb ball one throw per person do everyone dose Burpees For blocks left up per throw)
Skill 1 Jumping Box Dips With A Slow Negative
Skill 2 Squat Clean Instruction
Strength Find A heavy Squat Clean 12 min
For Time 9-6-3
Squat Cleans
Push Ups
Sunday Feb 16th
Open Gym 10AM To Noon Come Squat
Saturday Feb 15th
With A Partner For Time:
9-6-3
Dead Lifts 155/105
Burpees Over The Bar
*You Can only Work While Your Partner Holds A Locked Out Dead lift
8-5-2
Power Cleans 135/95
Burpees Over The Bar
*You Can Only Work While Your Partner Holds A Front Rack Position With The Barbell
7-4-1
Shoulder To Over Head 105/75
Burpees Over The Bar
*You Can Only Work While Your Partner Holds A Locked Out Shoulder Press
For This Wod In A Team Of Two You Have Three Couplets To Preform. Partner A Will Do The Movements While Partner B Dose The Assigned Barbell Hold. For Example Partner A Will Do 9 Dead lifts Then 9 Burpees Over The Bar While Partner B Holds A Locked Out Dead Lift, Then Partner B Will Do 9 Dead lifts And 9 Burpees Over The Bar While Partner A Holds A locked Out Dead lift. Then Continue Down The Reps, Once One Couplet Is Done Change Your Weights And Move To The Next Couplet. This Should Be Fast And Spicy Warm Up With The Movements And Roll Out After.
BootCamp
20 min AMRAP
10 Hug Squats with Sandbag/Stone
100 ft Bear Walk
100 ft Sandbag/ Stone Carry (hugging)
10 DB Shoulder Press
Friday Feb 14th
CROSSFIT
30 min EMOM (6 rd)
- 3-8 Handstand Push Ups
- 3-8 Ring Dip
- 8-12 Wall Balls
- 8-12 V-up
- 12-16 Air Squats
Thursday Feb 13th
CROSSFIT
Skill: Pull-up / Chest to Bar progressions
Strength
EMOM 7
2 Pull Ups
4 Chest to Bar Pull Ups
7 ROUNDS
In a 2 min Window:
12/10 Cal Row
5 Pull Ups
Max Double Unders with remaining time
1 min rest
Bootcamp
For Time:
50 Sit Ups
20 Shuttle Runs
50 Rings Rows
20 Russian Kettlebell Swings
50 Jump Rope
20 Kettlebell Deadlifts
50 Jumping Pull Ups
BARBELL
Three Position Snatch Top To Bottom
1@20%
1@30%
1@40%
1@50%
Snatch With 2 Second Pause In The Catch
1@60%
1@65%
1@70%
1@75%
1@80%
1@80%
1@80%+1kg No Pause
1@80%+2kg No Pause
1@80%+3kg No Pause
1@88%+4kg No Pause
1@80% +5kg No Pause
Wednesday Feb 12th
CrossFit and CrossFit Kids Class
5 sets of 3 Deadlifts (building each set)
5 sets of 3 Bench Press (building each set)