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Monday, December 5th 2016

Crossfit

A) 12 minute alternating EMOM: 1) 4-10 strict hspu 2) 15 second top of ring dip + 15 sec bottom of ring dip hold hold 3) 15-20 L-hang hold

B) 10 rounds: 30 double unders-3 squat snatches (135/95)

Rx-Plus

A) 5-10 strict deficit HSPU B) 155/105lb

Metcon class

A) 5 rounds, each for time, go every 5 minutes.

15 box jump overs-25 wallballs-50 double unders or 80 single unders.

Saturday, December 3rd 2016

Crossfit

A) 14 minute partner ascending ladder of

hang power clean (115/75lb)-toes to bar

3-6-9-12-15…etc etc.

*Only one person can work at a time. Partners can split up work however desired. Partners can alternate rounds or can share work within a round.

B) 12 minute accessory strength EMOM: 1) 6-8 weighted bulgarian split squats/side 2) 8-10 db bicep curl to press 3) 8-10 OH plate situps (45/25lb)

Rx-Plus

135/95lb

Metcon class 

5 rounds of

Run 400m-5 strict pullups-10 db clean and jerks (35/25lb) -15 pushups-20 walking lunges

Friday, December 2nd 2016

Crossfit

Every 4 minutes for 10 rounds alternate between A and B) A) Run 400m + 10 burpees B) Row 500m + 15 russian kb swings (53/35lb) *Scale run to 300m if not getting at least 90 sec rest

Rx-Plus

12 burpees and 20 russian kb swings

Metcon class 

40 min EMOM:

1) 12 alternating db snatches 2) 8-12 burpees 3) 5-7 db hang clusters 4) 15 singles L leg-15 singles R leg-20 double unders 5) rest

Thursday, December 1st 2016

Crossfit

A) 5×5 strict press

3×10 bent over row

B) 75 wallballs-30 clean and jerks (135/95lb) – 75 wallballs

Metcon class 

A) 10x 90 secs on 60 secs off alternating between A and B.

A) AMRAP 5 V-ups-5 burpee box jumps B) AMRAP 6 single arm kb OH lunges- 6 pullups

 B) 3 rounds for quality: 2 wall-walks-6 single kb front rack squats/side-6 single kb presses/side

Wednesday, November 30th 2016

Crossfit

A) 5×3 back squats @ 82-85%

B) Emphasizing quality:

4 rounds of

10 kipping HSPU-7 chest to bar pullups-50m burpee broad jump

Rx-Plus

14 kipping HSPU (abmat w/25lb plates or flat surface)-7 bar MU-50m burpee broad jump

Metcon class 

A) Row 3000m-200 double unders-Run 1 mile *30 minute time cap

B) Coaches choice

Tuesday, November 29th 2016

Crossfit

A) Every 90 seconds for 10 rounds: 1 behind the neck jerk + 3 Overhead squats. *Ascending weight

B) 10 minute AMRAP: 5 front squats-10 deadlifts (115/75lb) -15 box jumps (24/20″)

Rx-Plus

Move faster

Metcon class 

A) 10-20-30-40-50 wallballs

50-40-30-20-10 russian kb swing

 *Start with regular russian swings on first round and then alternate rounds with single arm alternating russian swings

B) Double tabata (8 minutes) alternating between 1) hollow hold 2) mountain climbers

Monday, November 28th 2016

Crossfit

A) 12 minute alternating EMOM : 1) 5-15 kipping pullups 2) 15-20 second chin over bar hold 3) 15-20 sec bottom of ring dip hold

B) 10-9-8-7-6-5-4-3-2-1 Strict toes to bar – Heavy Push jerk (155/105lb)

C) Weighted planks if time

Rx-Plus

A) 10-15 butterfly chest to bar pullups B) 185/135lb

Metcon class 

A) 6 rounds of 10 kb goblet cleans-12 kb box step ups (20/18″)-10 pushups-Run 200m.

Rest 90 secs between rounds

Saturday, November 26th 2016

Crossfit

A) With a partner, one person works at a time except for runs

4x
400 m run
30 burpee box jumps
30 weighted sit ups
30 overhead lunges (96/65lb)
30 push ups
B) Weighted planks
Metcon class 
A) 30 min EMOM
1) run 200m
2) 5 push ups, 10 goblet squats
3) 5-7 strict pull ups or ring rows + 10 mountain climbers
4) 200-250 m row
5) Rest