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2017 September 4

STRENGTH
– Front Squats 5-5-5
*in between sets do 5 single leg hip thrust/leg (empty bar)
*go on every 3minutes
– Push Press 3-3-3
*in between sets do 5 bent over DB row
*go on every 3minutes
– Thrusters 1-1-1
*in between sets do 5 single leg box jumps/leg
*go on every 3minutes

2017 September 2

METCON:
12minutes to complete
– 1mile run
– max rep deadlifts
14minutes to complete
– 1mile run
– max rep burpee pull-ups
16minutes to complete
– 1mile run
– max rep alt DB squat snatch

2017 August 30

METCON
Partner ‘Kalsu’
Every minute on the minute
– 6 burpees
– max rep thrusters
*workout ends once 120 thrusters are met
*one person working at a time
*20min timecap

2017 August 29

STRENGTH
CrossFit Total
– 1RM Back Squat
– 1RM Shoulder Press
– 1RM Deadlift

2017 August 28

METCON
30min EMOM
– 1st 6 strict pull-ups
– 2nd 12 6count burpees (6” target)
– 3rd 18 cal row/bike

2017 August 26

METCON:
In Pairs
– 400m run (1 person holding 2 plates)
– 100 Burpee Box Jump over
– 400m run (1 person holding 2 plates)
– 100 Barbell G2S
– 400m run (1 person holding 2 plates)
– 100 Overhead Squats
– 400m run (1 person holding 2 plates)
*run together but only 1 person working a time for 100s
*35min timecap

2017 August 25

STRENGTH
Snatch Practice

METCON
10min EMOM
– 5 snatches TnG

2017 August 24

METCON
0:00-5:00
15-12-9
– Cal row/bike
– burpee over parallettes
5:00-6:00
Rest
6:00-11:00
15-12-9
– pull-ups
– DB squat cleans
11:00-12:00
Rest
12:00-17:00
15-12-9
– Knees to Elbows
– HSPU

2017 August 23

STRENGTH:
Kettlebell Snatch Progression

METCON:
20min AMRAP
– 10 RH Kb Snatches
– 10 LH Kb snatches
– 10 alt TGUs

2017 August 22

GYMNASTIC STRENGTH:
Dip Progressions
14min EMOM
– 1st 5 Ring Rips
– 2nd 3 assisted single arm chin-up/side
(while resting get 5-10 each of german swings/forward backward swings)

METCON:
21-15-9
– Wall Balls
– Burpees 6” target
*10min timecap

2017 August 21

STRENGTH:
Tempo Back Squats 5-5-5
*tempo 53×1
*go on every 3 minutes
*in between sets do 5 reaching single leg glute bridge/side

METCON:
Tabata
– SDHP
– V-Ups
– Box Jumps

2017 August 19

METCON:
0:00-10:00
– 1000m row
– 50 thrusters
– 30 pull-ups
10:00-12:00
Rest
12:00-22:00
3rds
– 400m run
– 21 KB Swings
– 12 Pull-Ups
22:00-24:00
Rest
24:00-34:00
21-15-9
– Squat Cleans
– Ring Dips

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