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Wednesday 2.6.19

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Squats + Handstand Walking
On the 2:00 x 5
3 Front Squats + 6 Back Squats + 25′ Handstand Walk

Round 1: 55%
Round 2: 60%
Rounds 3-5: 65%

Fitness Conditioning
AMRAP 18:
Calories R(21/15)  S(15/8)
3 Rounds of “Cindy”
5 Squat Cleans (135/95)

Sport Conditioning
AMRAP 18:
Calories B(21/15)  S(21/15)
3 Rounds of “Cindy”
5 Squat Cleans (185/135)

*1 Round of Cindy = 5 Pull-ups, 10 Push ups, 15 Air Squats

Tuesday 2.5.19

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Fitness Conditioning
25-20-15-10-5:
Box Jump/Step Overs (24″/20″)
K2E

Directly Into…

5-10-15-20-25:
KBS 50/35
Wallballs (14/10)

Sport Conditioning
25-20-15-10-5:
Box Jump Overs (24″/20″)
Toes to Bar

Directly Into…

5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)

Monday 2.4.19

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Deadlift
7 Sets of 2

1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set.

Fitness Conditioning
For Time:
40/25 Cal Bike or 800m Ski

Directly Into…

3 Rounds:
21 Deadlifts (95/65)
15 Burpees
9 S2OH (95/65)

Sport Conditioning
For Time:
1,000 Meter Row or 800m Ski

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Barbell Facing Burpees
9 Push Jerks (135/95)

Saturday 2.2.19

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Fitness Conditioning
In Teams of 3 (30 Minute Time Cap)
3 Rounds:
60 H.R. Push-ups
60 Slam Balls 30/20

Directly Into…

30 Snatch (55/35)
30 Snatch (65/45)
30 Snatch (75/55)
30 Snatch (95/65)
30 Snatch (105/75)
30 Snatch (135/95)

Sport Conditioning
In Teams of 3 (30 Minute Time Cap)
3 Rounds:
60 Kipping Handstand Push-ups
20 Bar Muscle-ups

Directly Into…

30 Snatch (75/55)
30 Snatch (95/65)
30 Snatch (115/75)
30 Snatch (135/95)
30 Snatch (155/105)
30 Snatch (185/135)

Friday 2.1.19

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CrossFit Games Open Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Sport use 50/35 dumbbell and 24/20 box

Fitness use 35/20 dumbbell and 20″ box (Step Ups ok)

Time cap: 20 minutes

Wednesday 1.30.19

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Fitness Conditioning
AMRAP 5:
Buy-In: 50 Wallballs (14/10)
12 Deadlifts (135/95)
12 Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (14/10)
9 Deadlifts (155/105)
9 Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (14/10)
6 Deadlifts (185/135)
6 Burpees

Sport Conditioning
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

 

Tuesday 1.29.19

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Conditioning
10 Minute Recovery Effort (Choice of Bike, Ski, or Row)

On the 2:00 – 30% of Max Ring Muscle-ups
On the 4:00 – 40% of Max Ring Muscle-ups
On the 6:00 – 50% of Max Ring Muscle-ups
On the 8:00 – 40% of Max Ring Muscle-ups
On the 10:00 – 30% of Max Ring Muscle-ups

OR BMU/Pull-Ups (Whatever you worked on last week)

Fitness Conditioning
3 Rounds
Calories R(21/15) S(15/10)
21 Pull-ups/Ring Rows

Directly into…

3 Rounds
9 Power Cleans (75/55)
9 Push Jerks (75/55)

Sport Conditioning
3 Rounds
Calories B(21/15) S(21/15)
21 Pull-ups

Directly into…

3 Rounds
9 Power Cleans (115/80)
9 Push Jerks (115/80)

Competitor Conditioning
3 Rounds
Calories B(21/15) S(21/15)
7 Pull-ups + 7 Toes to Bar + 7 Chest to Bar Pull-ups

Directly into…

3 Rounds
9 Power Cleans (135/95)
9 Push Jerks (135/95)