Uncategorized

Friday, January 29th

Warm-Up
2 Rounds
:30 Jumping Jack
:30 Burpee
:30 Spiderman
:30 Scorpion

Olympic Weightlifting
1 Rep MAX Clean & Jerk

Workout Of The Day
Mainsite (CrossFit.com) Workout from 1/5/2015
50 Back Squat (95/65)
50 GHD Situp
50 Back Squat (75/45)
50 Back Extension
50 Back Squat (55/35)
50 GHD Situp

Capacity
50 Goblet Squat
50 ABmat Situp
40 Goblet Squat
50 Banded Good Morning
30 Goblet Squat
50 ABmat Situp

Mobility
Quad Rollout
:90 Each side
—————-
Vir(agos) 7-8am
Workout of The Day

Thursday, January 28th

Warm-Up
3 Rounds
10 Banded Face Pulls
20 Banded Pulldowns
10 Kip Swings

Skill Development
Test Handstand Pushups
Wall/Pike(Work to deficit if possible)

Workout Of The Day
Death by Pullups
1 on the First Min
2 on the Second Min
3 on the Third Minute
Upon Failure
2,000m row

Capacity
21 18 15 12 9 6 3
Pullup
Cal Row

Mobility
Forearm Smash
:90 Smash
—————-
Vir(agos) 7-8am
10 Rounds
8 Floor Press/Bench Press
150Ft Prowler Push (add weight)
8 Ring/Matedor/Box Dips
2 Wall Walks

Wednesday, January 27th

Warm-Up
3 Rounds
10 Inch Worm
5 Jumping Air Squats
10 Scap Depressions

Olympic Weightlifting
5×1 Snatch
3×2 Front Squat

Workout Of The Day/Capacity
20 Minute AMRAP
5 Press (95/65)
10 Toes to Bar
15 Box Jump

Mobility
Hip Flexor Smash
:90 Each Side

—————-
Vir(agos) 7-8am
30 Minute AMRAP
30 Russian Kettlebell Swing
20 Weighted Box Step Over (25/15#)
30 KettleBell Deadlift
500m Row

Tuesday, January 26th

Warm-Up
3 Rounds
10 Dimmel Dealift
10 Muscle Clean
10/8 Cal Row

Skill Development
Barbell JM Press 3 x 10
Superset W.:
Hanging Leg raises(Straight Leg)
3x 10(:2-:5 hold at top)

Workout Of The Day/Capacity
6 Rounds
10 Hang Power Clean
20 Double Under/40 Single

*Select a Weight you can do
all HPC CONSECUTIVE

Mobility
Sled Drag
450Ft

—————-
Vir(agos) 7-8am
Every :30 for 5 Minutes: 5 Pushups
Then
5 Rounds
7 Hang Power Snatch
7 Overhead Squats
7 Hanging Leg Raises
14 Cal Row

Monday, January 25th

Warm-Up
3 Rounds
10 Sit up
20 Singles/Doubles
10 Slow Air Squats

*5 Min Mobility of Triceps*

Olympic Weightlifting
5×1 Clean & Jerk
5×2 Back Squat

Workout Of The Day
5 Rounds
7 Front Squat (155/105)
3 Ring Muscle ups

Capacity
5 Rounds
7 Front Squat
14 Dips (Ring or Box)
21 Ring Row

Mobility
Scap Smash
:90 Each Side

—————-
Vir(agos) 7-8am
6 Rounds
10 Medball Clean
10 Push Press
15 Burpee
20 Situps

Saturday, January 23rd

Warm-Up
“Junkyard Dog”

Skill
Handstand Holds
4x :20 On/ :20 Off
Chest facing wall/ Feet on box/High Plank

Workout of The Day
PARTNER WORKOUT!!!!
250m row/wallball
250m row/pullup
250m row/double unders
*Partner A will row
while Parnter B works on
the mentioned movement
*PartnerA will then switch with Parnter B before moving on to the next movement
* Score is total reps combined for each station

Friday, January 22nd

Warm-Up
3 Rounds
10 Snatch Grip Dimmel Deadlift
15 DB Windmill
5 Behind the Neck Strict Press

Olympic Lifting
5×3 Hang Squat Snatch
5×1 Over Head Squat

Workout Of The Day/Capacity
15 Minute AMRAP
10 Deadlift
20 Ring Dip
30 Box Jump
40 Situp

Mobility
Foam Rollout
2 Minutes
————
Vir(agos) 7-8am
5000m Row

Thursday, January 21st

Warm-Up
:30 Jumping Jack
:30 Lunges
1 minute Jump Rope
2 Rounds

Skill
Pike HSPU 3x 5-8
(Deficit if Possible)
Superset with
Arch Rock 3×15
(or :30 Hold)

Workout Of The Day/Capacity
500 400 300 200 100
meter row
*5 rounds of cindy between rounds

Mobility
Hip Flexor Smash
2 minutes each side
————
Vir(agos) 7-8am
2 Rounds
200m Single Kettlebell Carry(70/53)(9-75ft Trips)
:30 Handstand Hold/ Pike Hold
*Hold KB at chest, if it drops below the ribcage…. 3 burpees
INTO:
15 Minute AMRAP:
21-15-9
Row for Calories
Hang Power Snatch (75/55)
Overhead Situps(pvc or black bar)

Wednesday, January 20th

Warm-Up
150Ft jog
75Ft Jog Backwards
150Ft Grapevine
50Ft Broad Jump
2 Rounds

Olympic Lifting
5×1 snatch
5×2 front squat

Workout Of The Day
10 Rounds
75ft sled pull – HEAVY
10 burpees

Cool Down
500-1000m Row

————
Vir(agos) 7-8am
4 Rounds
150Ft Kettlebell Front Rack Carry
30 Box Jumps/ Step Ups
150Ft kettlebell Farmer Carry
30 Double Russian Kettlebell Swing

Tuesday, January 19th

Warm-Up
2 Rounds
250m Row
10 Russian Baby Makers
5 Box Jumps/10 Box Steps

Skill
DB Reverse Fly 3 x 10
Super set w.
Scap. Depression 3x 10
(Hold for :2 at Top)

Workout Of The Day
4 Rounds
10 Back Squat (135/95)
20 GHD Situp
30 Double Under

Capacity
6 Rounds
20 Air Squat
20 Abmat Situp
40 Singles

Mobility
KB Calf Smash
:90 Each

————
Vir(agos) 7-8am
2 Rounds
300Ft Prowler Push(sled plus 45#)
20 GHD Situps
20 Back Squats(75/55)
20 Push Ups
300Ft Prowler Push
20 GHD Situps
20 Overhead Squats (75/55)
20 Pullups