Uncategorized

Monday, April 25th

Warm Up
3 Rounds
25 Jumping Jack
10 Seated Straddle Rock
10 Shoulder Rollout

Strength
Clean and Jerk OR Power Snatch
3 x 5
Work Up to Grace or Isabel weight

Workout Of The Day
“Grace”
30 Clean and Jerks (135/95)
OR
“Isabel”
30 Snatches (135/95)
*Rest for 5 Minutes*
Then
3 Rounds NOT FOR TIME
500m Row
10 CONSECUTIVE WallBalls (30/20)
*Use a heavier weight or work to a height*

Mobility/Cool Down
Internal Hip Rotation
2 Minutes Each Side

Saturday, April 23rd

Warm-Up
1 Minute Banded Shoulder Stretch
1 Minute Banded Hip Flexor Stretch
* Each Side
Then
2 x150FT
Single Kettle Suit Case Carry (70/36)
R+L Hand = 1
1 x 75Ft
OH Single KB/DB Thruster every 25Ft
Right Down, Left Back

Workout Of The Day
CrossFit Games Masters Qualifier: Event 4

55 Bar Facing Burpees
34 Overhead Squats (95/65) 55+: (75/55)
21 Muscle Ups / 21 Ring Dips

Friday, April 22nd

Warm-Up
3 Rounds
15 Banded Pull Through(Band coming from Rig)
10 Down Dog to Push Up
5 Push Press

Strength
Push Press
12 9 6
Sets are consecutive and at the SAME Weight
Rest 1 Minute after 12, :45 sec after 9
Use 60% of your 1RM

Workout Of The Day
20-30-40-30-20
Calorie Row
30-20-10-20-30
Kettlebell Swings
(53/36)

Cool Down/Mobility
150 Leg Curls with Ankle Weights

Thursday, April 21st

Warm-Up
3 Rounds:
:30 Jump Rope
:30 Burpee
:30 Scorpion
:30 Spiderman

Accessory
Lower:
Back Extension
3 x 20

Workout Of The Day
5 Rounds
7 Push Jerk (155/100)
20 Medball Clean

Capacity
15 Minute AMRAP
10 Shoulder to Overhead
10 Medball Clean
300Ft Run w. Medball
(75ft x 4)

Cool Down/Mobility
Scap Smash
2 Min each Side

Wednesday, April 20

Warm-Up
3 Rounds
10 Kettlebell Swing
10 Kip Swing
:30 Bottom of Squat Hold (no Rig)

Skill
Core:
Kettlebell Oblique Crunch
4 x 20

Workout Of The Day
For TIME: “Fit Test”
500m Row
40 Air Squat
30 Situp
20 Push Up
10 Pullup
Then Rest 5 Minutes
21-15-9
Deadlift (135/95)
Box Jump (24/20)

Cool Down/Mobility
400m Sled Drag or 6 x 75Ft

Tuesday, April 19th

Warm-Up
3 Rounds
20 Jumping Jack
50Ft Walking Knee Hug
25 Ft Inch Worm w. Push Up

Accessory
Upper:
JM Press 3 x 10
Superset with:
Banded Pull Down 3 x 20

5 Minute Review/Technique
Toes to Bar
Knee to Elbow

Workout Of The Day
4 rounds:
25 Cal Row
20 Lateral Burpees over Rower
15 Toes to Bar

Capacity
4 Rounds
25 Cal Row
20 Burpees to Plate
15 Lying Toes to Bar

Cool Down/Mobility
Lat Smash
:90 Each Side

Monday, April 18th

Warm-Up
3 Rounds
10 Air Squat
10 Lateral Lunge
10 Ring Fallout w. Pushup

Strength
Power Snatch
4 Reps EMOM For 5 Minutes

Workout Of The Day
EMOM For 30 Minutes
Min 1: 200Ft Run
Min 2: 3 Cluster or Thruster (115/85)
Min 3: 40 Double Under/ 80 Singles

* 200Ft run is to Grass and Back

Mobility/Cool Down
Calf Smash
:90 Each Side

Saturday, April 16th

Warm- Up
4 Rounds
Grass and Back
10 Burpees
then
“Human Tic-Tac-Toe”
Best of 3 Games

CORE
TABATA
Plank
Tuck Crunch

Workout Of The Day
PARTNER WORKOUT
10 Wall Walks
then
3 Rounds of
20 Hang Squat Clean
30 Ring Dips
40 Kettlebell Swings
400m Run TOGETHER
then
10 Wall Walks
* Split all work in Half

Friday, April 15th

Warm- Up
3 Rounds
150Ft Jog
15 Banded Good Morning
10 Air Squats
5 Shoulder Press

Strength
Push Press
EMOM for 5 Min
3 reps ~ 80%

Workout Of The Day
5 Rounds
10 Deadlift (225/155)
20 WallBall

Capacity
17 Minute AMRAP
10 Deadlift
20 Wallball
500m Row/ 400m Run

Cool Down/Mobility
Frog Stretch or Half Front Split
2:00 or :90 Each Side

Thursday, April 14th

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

Accessory
Upper:
Pull Up
EMOM for 5 Minutes
6-10 Reps

Workout Of The Day/Capacity
30*30*30
Sledge Hammer to Tire(R+L= 2) or Slam Ball(Total Reps)
*20
Single Arm Kettlebell Clean & Jerk

36/26
(10 Per Arm)

Cool Down/Mobility
Banded Shoulder Stretch
:90 Each Side w. 10 Pulses