Monday 2/4/19

Warm up:

Jog 200m OR bike 0.2 miEvery 30 sec for 6 min-

3 / side ER stretch (PVC)-

10 sec  pause front squat (bar)- 3 / side ER stretch throughs-

10 sec pause front squat (bar)-

10 pass throughs (PVC)- 10 sec pause OH squat (PVC or Bar)- 10 pass throughs (PVC)-

10 sec pause OH squat (PVC or Bar)-

5 front squats (Bar)-

5 front squats (Bar)-

5 OH squats (PVC or Bar)-

5 OH squats (PVC or Bar)


Strength: 24 min running clock

12 min to establish heavy single OH squat.

12 min to establish heavy single Front squat

Suggested warm up progression:

5 @ 50%, 4 @ 65%, 3 @ 75%, 1-2 @ 85%, 1 @ 95%, 1RM within 3 attempts


WOD: 5 Rounds for time, 12 min cap30 Air Squats3 Ring Muscle ups
Accessory: 3 x 30 sec eaSide lying quad stretchShoulder bridge

Saturday, February 2nd

Warm up:

300m jog

4 Squat stretches with OH reach

6 Pass throughs

8 PVC Power snatches

10 OH squats

12 front rack lunges

Strength: 4 x 12 Walking front rack lunges – Total reps, AHAP

*minimum (2 x 6 warm up) to establish proper starting weight

WOD:

“Nancy” –  5 Rounds for time, 20 minute cap

400m run

15 OH Squats (95/65)

Accessory: 3 x 30 sec ea

Half kneeling hip extension

Deficit calf raise into stretch (place toes on edge of plate / board, perform calf raise to fatigue, then lean forward into 30 second stretch

Friday 2/1/19

Warm up:

3 x 3-way lunge complex

3 forward lunges

3 lateral lunges

3 reverse lunges

30 DU’s (90 singles)

6 DB snatches (3 / arm @ no more than 70% of WOD weight)

6 Box jump, step down

60 DU’s, (180 singles)

Strength (After WOD): Sumo DL

5 @ 50%, 5 @ 65%, 3 @ 70%, (3 x 5 @ 80%)

WOD: 6 min AMRAP

30 DB snatches (50/35)

15 Burpee Box Jumps Overs

Accessory: 

3 x 30 sec downward dog calf stretch

2 min straddle sit with diaphragmatic breathing

Thursday 1/31/19


Warm up:

Invisible Fran

21, 15, 9 (45 reps ea) / Scale 12, 9, 6 (27 reps ea)

PVC Thrusters

PVC Pull ups

Then 3 x 5-10 sec ea

Dip support hold

Dip hold

Active hang

Chest to ring hold (substitute top of ring row as needed)

Skill: 15 min muscle up practice

WOD: 14 min AMRAP

6 DB Thrusters (50/35 per hand)

12 TTB

24 Cal Row

Accessory: 3-4 Rounds

Band Pull aparts x 12-15

Quadruped T-spine rotation

Wednesday 1/30/19

Warm up: 

50 ft jog

50 ft back pedal

50 ft lateral shuffle ea direction

50 ft bear crawl

50 ft burpee broad jump

Grab an empty bar and review Power Clean (5 min coach led practice)

Strength: Power Clean 1RM

5 @ 50%, 4 @ 65%, 3 @ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%, 1RM in 3 attempts

WOD: Tabata – 20 sec work, 10 sec rest, 8 Rounds / station with 1 min rest between

A) Bike (Cal)

B) Side plank with hip abduction

C) DU’s

D) Bird Dog Hold

Accessory:

2 min / side hip 90/90 position

3 x 30 sec / side shoulder mobility reach

Tuesday 1/28/19

Warm up:

Row 250 m

2 Rounds of 10 sec ea

Active hang on pull up bar

Pike hold with active shoulders

Close stance squat hold

Row 250m

Strength: None

WOD:

WOD A: 15 min row

1 min @ 100%

2 min @ 50%

*Rest 5 min

20 min AMRAP

200m run

1 Round Strict “Mary”

5 Strict HSPU

10 Alternating Pistols

15 Strict Pull ups

Accessory: 

3 Rounds

30 sec couch stretch / side

30 sec wrist extension / side

Optional bro bonus: 3 x 15 Preacher curl on GHD

Monday 1/28/19

Warm up: 5 min AMRAP

15 Cal bike or row

5 RDL’s (3:1:X:1)

5 Presses

5 Back Squats

Strength: CrossFit Total

15 min to establish Back Squat 1RM

15 min to establish Strict Press 1RM

15 min to establish DL 1RM

WOD: None

Accessory: 3 Rounds

6-12 Single leg bridges / side

20 sec / side hamstring stretch

Friday 1/25/19

Warm up: Grab a PVC and a light kettle bell 

10 (5 / side) reverse lunge with PVC ER stretch

3 Prying goblet squats with 2 sec hold

10 Pass throughs with PVC

3 Goblet squats with 2 overhead presses / rep

10 Front squats

10 Russian Swings

10 Overhead Squats

10 American swings (advanced 10 KB snatches (total)

Strength: OH Squat / Front Squat, 25 min running clock

A)15 min to build up to a heavy set of 2 OH squats

B) 10 min to build up to a heavy set of 2 Front Squats

WOD: 6 minute for max reps

30 burpee box jumps

60 Russian Swings (70/53)

90 Double unders

If time remains continue with as many calories as possible on bike

Accessory: 

2 min crocodile breathing, then

3 Rounds

1/2 kneeling ankle dorsiflexion – 30 sec / side

Supine T-spine rotation – 5 reaches / side

Thursday 1/24/19

Warm up: 

Row 250m then

2 Rounds

3 Baby MU

Bear crawl 50 ft

3 scapular pull ups

5 reps empty bar bench press

*larger groups stagger row

Strength: Bench Press

5 @ 50%, 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, 4 x 2 @ 90-95%

WOD: Partner WOD, 20 min soft cap

Row 500m + 5 Ring Muscle Ups

Row 400m + 4 Ring MU

Row 300m + 3 Ring MU

Row 200m + 2 Ring MU

Row 100m + 1 Ring MU

Accessory:

Max UB HSPU – Kipping allowed

Pec stretch – 30 sec / side

Wednesday 1/23/19

Warm up: Grab 2 light kettle bells

4 split squats right foot forward

4 staggered stance RDL’s right foot forward

4 double KB cleans (scale = 5 double KB swings)

4 split squats right foot forward

4 staggered stance RDL’s right foot forward

4 double KB cleans (scale = 5 double KB swings)

Repeat 

Strength: Deadlift

5 @ 50%, 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, 4 x 2 @ 90-95%

WOD: For time, 12 min cap

12, 10, 8, 6, 4, 2

DB Power Cleans (50/35)

DB Front rack lunges (50/35, total reps)

Accessory:

Pistol practice – 50 reps for quality (25 / side) OR at least 5 min working on pistol mobility