Leave a Comment

Warm Up:
AMRAP 10:00
Row 250/200
10 Wide Mountain Climbers
8 Ball Slams
6 Lateral Squats w/ Ball
3 Front Squats, Increasing Weigh Each Round

Strength:
Front Squat
Every 1:30 x 5 Sets:
3 Front Squats @ 80-85%

Conditioning:
Score Each AMRAP separately for rounds + reps:

AMRAP 5:00
50 Double Unders
21 Push-Ups
21 Kettlebell Swings (53/35)
3 Rope Climbs

Rest 3:00

AMRAP 4:00
40 Double Unders
15 Push-ups
15 Kettlebell Swings
2 Rope Climbs

Rest 2:00

AMRAP 3:00
30 Double Unders
9 Push-ups
9 Kettlebell Swings
1 Rope Climb

Leave a Comment

Warm Up:
400M Run
Then:
3 Rounds of reverse “Cindy”
15 Squats
10 Push-ups
5 Pull-ups

Strength:
Squat Clean 5 x 3 Drop and Reset
Slightly heavier than last week.

Conditioning:
3 Rounds For Time:
400M Run
20 Alternating One Arm Dumbbell Snatch (50/35)
100ft. Single Arm Dumbbell OH Walking Lunge (50/35)
*Switch arms at 50ft Mark*

Leave a Comment

*St. Patrick’s Day!*

Option #1:
Normal Training Day

Warm Up:
250M Row
Then:
200m Run
Then:
2 Sets:
50ft. High Knees
50ft Butt-Kickers
25ft. Side Lunges
25ft. Inch Worm
10 Hand Release Push-ups

Strength:
Bench Press
5 – 4 – 3 – 2 – 1 – 1 – 1
Work up to a heavy single

Conditioning:
“Boat Race”
3 Rounds for time of:
Row 500 meters
Run 400 meters
Rest 3 minutes between rounds.

Option #2
CrossFit Open Workout 17.4 Prep.
15-20 Minutes of General & Movement Specific Mobility
25-30 Minutes of Monostructural Active Recovery (Cardio)
60-65% Effort at a conversational pace.
8-10 Movement Practice & Strategy

Leave a Comment

Warm Up:
400M Run
Then
2 Sets:
10 Shoulder Pass Throughs (PVC)
8 Band Pull-Aparts
10 Dumbbell Push Press
10 Samson Stretch Lunges (5 Per Side)
5 Tall Split Jerks

Strength:
4 x 3 Split Jerk From The Rack

Conditioning:
3 Rounds For Total Reps:
:45 Row For Calories
:15 Rest
:45 Burpees
15 Rest
:45 Kettlebell Swings
15 Rest
:45 Ring Dips
:15 Rest
:45 Abmat Sit-ups
:30 Rest

Leave a Comment

Warm Up:
AMRAP 6:00
15 Double Unders
8 Lateral Box Step Ups
8 Alt. Dumbbell Snatch [Med-Light]
6 Jumping Air Squats
6 Push-ups
6 Ring Rows

Barbell Warm Up:
2 Sets:
2 Snatch High Pulls
2 Power Snatch
2 Snatch Grip Behind Neck Push Press
2 Snatch Balance
2 Hang Squat Snatch
2 Squat Snatch

Strength:
6 x 2 Squat Snatch @ 80% of 1RM
*Drop & Reset each rep. If you dont have a 1RM
worm up to a heavy double for the day.

Conditioning:
CrossFit Games Open Workout 14.3
8 minute AMRAP:
10 Deadlifts [135/95] (Scale: 95/65)
15 Box Jumps [24”/20”]
15 Deadlifts [185/135] (Scale: 135/95)
15 Box Jumps
20 Deadlifts [225/155] (Scale: 185/135)
15 Box Jumps
25 Deadlifts [275/185] (Scale: 225/155)
15 Box Jumps
30 Deadlifts [315/205] (Scale: 275/185) *
15 Box Jumps
35 Deadlifts [365/225] (Scale 315/205) **
15 Box Jumps

*If you can get this far, you should probably do this Rx
** If you can get this far, you will do this Rx

Leave a Comment

General Warm Up:
EMOM 6:00 Alternating:
1. 200/175M Row
2. 12-15 Wallballs + AMRAP Double Unders
3. 10 Abmat Sit-ups + 4 Burpees

Barbell Warm Up:
2 Sets, Add weight set 2:
2 Front Squats (3 Sec Pause in bottom)
2 High Hang Squat Cleans (Hip)
2 Hang Squat Cleans (Above Knee)
2 Squat Cleans (Mid-Shin)
2 Strict Press
2 Push Press
2 Split Jerks (3 Sec Pause in Split)

Strength:
EMOM x 8:00
1 Squat Clean & Split Jerk
@ 80% of 1RM

Conditioning:
AMRAP in 15:00
200M Run
12 Thrusters [95/65]
4 Ring Muscle Ups

Leave a Comment

Option #1, Normal Training Day:
Warm Up:
EMOM 9 Alternating:
1. 200/175M Row
2. 8 Lateral Squats + Max Hollow Hold
3. 50ft High Kicks + 50ft Butt Kickers + 2 Inch Worms

Rowing:
*On the rower screen select the following preset selection:
1:40 on / :20 off x 9 sets
Row for total max meters / distance
*If the class is larger than 10 People, have some members Double up and row 1:00 on 1:00 off for 20:00 Alternating.

Midline:
3 Sets NOT for time:
20 GHD Sit-ups / V-Ups / Strict Toes To Bar / Abmat Sit-ups
*Choose one movement from above
20 GHD Hip Extensions / Supermans / :20 Superman Hold
*Choose one movement from above

Option #2, 17.3 Preparation Day
15-20 Mins Movement Specific & General Mobility
20-40 Mins Low Intensity Active Recovery Rowing or Biking

Leave a Comment

Warm Up:
AMRAP 8:00
25 Double Unders
10-12 Dumbbell Push Press (Light-Med Weight)
8-10 Lateral Box Step Ups
4-6 Beat Swings (Gymnastic Kips w/o Pull-up)
:15 Plank Hold on elbows (Keep butt low)

Strength:
In 15 Minutes build to a daily max:
Split Jerk from the rack

Conditioning:
AMRAP 10:00
9 Toes to Bar
9 Power Snatch (75/55)
9 Box Jump Overs 24/20

Leave a Comment

Warm Up:
EMOM 9 Alternating:
1. 100M Run + AMRAP Air Squats
2. 8 Single Leg KB DL’s + 10 Russian KBS
3. 8 HR Push-ups + 8 Ring Rows

Strength:
Squat Clean
5 x 3 @ 80% of 1RM

Conditioning:
For Time Complete:
15-12-9-6-3
– Bar Facing Burpees
– Deadlifts (225/155)
*Deadlifts should not be broken up more than twice each set.
*Time domain should be sub 10:00

Leave a Comment

Warm Up:
AMRAP 7:00 @ Easy Pace
250/200M Row
15 Abmat Situps
12 Air Squats
9 HR Push Ups
6 Hip Extentions (2 Seconds @ Top)

Option #1 “Normal Training Day”
EMOM 10:00 Alternating Between:
1. 250/200M Row
2. 8 to 15 Handstand Push-ups

Rest 3:00

EMOM 10:00 Alternating Between:
1. 2 Rope Climbs
2. AMRAP Sled Push 50ft Down & Back
*You choose the weight*

Option #2 “Saturday 17.2 Open Prep”
15:00-20:00
Mobility & Stretching
Followed by:
20:00-40:00
Active Recovery Flush
– Row or Bike
*Rowers should not be used until class has finished “Part A”
which requires the rowers.