Front Squats and more for Tuesday!
TUESDAY Strength Front Squat [Video] Complete 5-4-3-2-1 Reps at the following percentage of 1rep: 50%, 60%, 70%, 80%, 90%
Conditioning AMRAP in 16 Minutes: • 15 Hand Release Push-ups • 10 Pull-ups • 5 Handstand Push-ups (Scaled: 5 Push Press #95/65)
Front Squats
An Open WOD and more for Monday!
Conditioning Part 1 CrossFit Open WOD 14.4 AMRAP in 14 Minutes: • 60 Calorie Row • 50 Toes to Bar • 40 Wall Ball Shots (#20/14) • 30 Cleans (#135/95) • 20 Muscle-ups
* Beginners sub pull-ups for muscle-ups.
Part 2 Bike or Row 8 Rounds Of: 40 seconds on/20 seconds off for max calories
Open WOD 14.4 Explanation
Sunday Funday!
SUNDAY Partner Workout AMRAP in 20 Minutes: • 1 Round of "Cindy" • Heavy Sled Push, Turf Width Down & Back
* Athletes will switch after each Sled Push. One person works at a time.
“Cindy” • 5 Pull-ups • 10 Push-ups • 15 Air Squats
Optional Additional Work Partner Run: 2000 Switch every 200m
Saturday Partner Workout!
8am Bootcamp, 9am CrossFit, and 10am Open Gym
SATURDAY Partner Workout Within 30 Minutes:
Partner 1: Run 800 meters Partner 2: Max Wall Ball Reps during P1 Run
Rest 2 Minutes and Switch
Rest 2 Minutes
Partner 1: Row 800 meters Partner 2: Max Burpee Reps during P1 Row
Rest 2 Minutes and Switch
Rest 2 Minutes
Take 8 minutes to find a heavy Hang Power Clean as partners.
Friday Gymnastics work and more!
FRIDAY Skill Work Pull-ups [Video] Double Unders [Video]
EMOM for 12 Minutes: • Minute 1: 10 Pull-ups (8 C2B Pull-ups for Rx+) • Minute 2: 30 Double Unders (50 DUs for Rx+)
Conditioning 4 Rounds For Time: • Row 250 meters • Run 200 meters • 15 Ground to Overhead (#95/65)
Kipping Pull-ups
Thursday Back Squats and more!
THURSDAY Strength Back Squat [Video] Complete 6 Sets of 3 Back Squats at 80% of 1rep.
Conditioning For Time: 30 Russian Kettlebell Swings (#55/35 Rx; #70/55 Rx+) 40 Push-ups Run 400 meters 50 Box Jumps (24"/20") Run 400 meters 40 Push-ups 30 Russian Kettlebell Swings
Back Squats
Snatch work and more for midweek!
WEDNESDAY Strength Snatch [Video] Complete 6 Sets of 2 Squat Snatch @75-80% of 1rep. Reset and take no longer than 15 seconds between reps.
Conditioning 7 Rounds For Total Time: • 9 Airdyne Calories • 7 Toes to Bar • 5 Hang Power Snatch (#115/80) • Rest 1 Minute
The Snatch
Conditioning work for Tuesday!
TUESDAY Conditioning Part 1 With an 18 Minute Time Cap: 60 Alternating Pistols (Scaled: 120 Air Squats) 50 Wall Ball Shots (#20/14) 40 Box Jumps (24"/20") 30 Deadlifts (#185/135) 20 Power Cleans 10 Front Squats
Part 2 8 Minutes For Total Row Calories: 40 Seconds On/20 Seconds Off
Rowing Reminders
Monday barbell work and more!
Thanks to all those who came and joined us for another successful Barbells For Boobs fundraising event!
MONDAY Strength Power Clean [Video] Push Jerk [Video]
Complete 4 Sets of 5 Touch & Go Clean + Jerks. Rx start at #115/75 and build into a heavy set. Rx+ start at #135/95 and build into a heavy set.
Conditioning AMRAP in 10 Minutes: • 10 One Arm Dumbbell Thrusters (#50/35) • 50 Double Unders • 10 Burpees
* Switch arms on the DB each round.
Push Jerks
Sunday Funday!
Thanks to all those who came and joined us for another successful Barbells For Boobs fundraising event!
SUNDAY Partner Workout AMRAP in 20 Minutes: • 20 Alternating Dumbbell Snatch • 30 Pull-ups • 20 Handstand Push-ups (Scaled: Heavy Push Press) • 30 Calories on the Rower or Airdyne
