06052019

A. Back squat, 3,1,3,1; rest 2-3 min

+

Teams of two:  (split evenly)

100 Du’s

50 Pistols

60 Cal Bike 

70 Wall ball 30/20#

80 Sit ups 

100 Du’s 

+

:30 sec couch

:30 sec half pigeon

Calf/achilles stretch

x2

___

ENDURANCE

(Week 5)

A1. 20 Drunken mountain climbers; rest :30 sec

A2. 12 Vups; rest :45 sec

x4

+

Row 2 min at goal 2k pace

rest 2 min

x4

+

10 min cardio cool-down of your choice  

B.  Banded clam shells, 10x3; rest 1 min

06042019

CROSSFIT

(Week 4)

A. L-sit on the paralettes, :15-:30 secx4; rest 1:30

or

A. Toes to bar tech work (12 min)

+

Row 1k

Rest 3:30

x3 (repeatable splits) 

+

:10 sec table top stretchx3

Three way banded hamstring stretch

___

ENDURANCE

(Week 5)


A. Good mornings, 6-8x4; rest 2 min

B. Push ups, accumulate 40-60 reps for quality

+

Bike 100 cals for time 

+

:10-:15 sec bar hang

:15 sec thread the needle stretch

06032019

CROSSFIT

(Week 4)

A. Squat snatch, 1 EMOM for 10 min@65-75% 1RM

+

4-8 Strict CTB pull ups or 4 Bar muscle ups

8 Devils press (moderate loads) 

Run 400 m

rest 1:30

x3

+

B. OHS, 3x3 (light loads/perfect positions); rest 1:30

+

:30 sec couch

:30 sec half pigeon

:15 sec bar hang

x3

___

ENDURANCE

(Week 5)

A. Back squat 3x3; rest 2-3 min

+

15-12-9

Thruster 95/65# 

Vup

*50 DU after each round  

+

Supine twist

:30 sec couch

06012019

CROSSFIT

(Week 3)

A. Split jerk, 5 setsx2; rest 2 min

+

(10 min amrap):

20 Strict HSPU

40 Wall ball, 10ft, 9ft/20/14#

60 Sit ups

Run 800 m

+

Figure four stretch

Standing quad stretch

90/90 pec stretch

x3

___

ENDURANCE

A. GHD sit ups, 8-12x4; rest 1:30

B1. Suitcase carry down and back right arm/Suitcase carry down and back left armx4; rest :20 sec

B1. 30-50 Du’sx4; rest 1 min

+

3RFT:

12 Burpees

Run 400 m

16 Goblet squats

_

RUN PREP

Run 8x400 m; rest 2 min (repeatable)

_

ROW PREP

Row 250 m; rest 2 min

x8


05302019

CROSSFIT

A. Ring muscle up tech work (12 min)

or

A. Bent over supinated rows, 6 reps x4; rest 2 min

+

12 min amrap:

Run 400 m

12 Renegade rows

12 Box jumps 24/20”

+

B1. Banded lat stretch :20 secx2

B2. Banded tricep stretch :20 secx2

___

ENDURANCE

A. Barbell hip thrusts, 8 repsx4; rest 2 min

+

4RFT:

8 CTB or 6 Strict pull ups

16 Sit ups

18 Air squats

+

Banded lat

Banded tricep

:10-:15 sec sieza sit

 

05292019

CROSSFIT

(Week 3)

A. Front squat, 5,5,5,5@75% of 5RM from 5/15; rest 2 min

4RFT:

6 Hang power clean 135/95#

10 Alternating front rack lunges 135#/95#

8-14 Toes to bar

 :30 sec couch

:30 sec half pigeon

Calf/achilles stretch

x2

___

ENDURANCE

(Week 4)

A1. 20 Drunken mountain climbers; rest :20 sec

A2. 12 Vups; rest 1 min

x4

Row 750 m

rest 3:30

x3 (repeatable splits)

B. Banded clam shells, 10x3; rest 1 min