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April 30, 2019

5:30 am Velocity

2 min rounds x 10 (each rnd in AMRAP style)

(1:45 work: 15 rest)

Rnd 1: 10 strict plate press (35/25) + 20 plate toe taps

Rnd 2: 10 hanging knee raises + 5 burpees  

Rnd 3: 10R/10L knee-ins (off plate) + 10 banded squat jacks 

Rnd 4: 10 DB DL + 5 hang cleans(35/20)

Rnd 5: 20 TRX mtn climbers + 20 sec TRX plank hold

REST 2 MIN 

4 RNDS: 

10 weighted 1-leg v ups

10R/10L  weighted wood chops 

CrossFit Class:

A. Strength:

i.) Strict press

3x6 (choose a moderately challenging weight y...

April 29, 2019

A. Strength:

Back Squat

5x3 @ 90% of 3RM

B. WOD:

"En Fuego"

EMOM 10

min 0-1: 15 front squats

min 1-2: 12 T2B

min 2-3: 10 clean and jerk

min 3-4: 12 OH MB wall throws

min 4-5: 5 squat snatches

Weight: 95/65  scaled: 75/55

Cash out:

1 min M.E push ups

**go through these 5 movements 2x**

April 27, 2019

 Partner WOD

BUY IN: 200m partner BM run

INTO

 AMRAP 15

8 DL(135/95)

6 pull ups

4 push ups

2 wall walks

* Reps increase by 2 every 5 min

**You go, I go.

***Partner A completes reps of one movement, then Partner B goes. 

REST 2 MIN

EMOM 6

min 0-1: 20 jump lunges 

min 1-2: 20 partner MB russian twists

min 2-3: high plank (20 sec on :10 sec rest)

REST 2 min 

Partner Finisher

For Time: 

Squat Jumps2..3..4..5..6..7..8..9..10

 Parter A does 2 reps, Partner B does 2 reps, Partner A does 3 reps, Partner B does 3. 

April 26, 2019

A. Strength:

Floor Press- build to a heavy 2

1x5

2x3

2x2

**keep track of your heavy 2 rep**

B. WOD:

AMRAP 10

9 box dips

9 burpee broad jumps

9 MB cleans(20/14)

April 24, 2019

5:30am Velocity

EMOM 10 (:50sec work/: 10 rest )

- Run 100m(rest 5 seconds between each run)

- 2 frog jumps + 1 burpee jump 

-inchworm + 6 ski ab jumps

- leg lifts over KB

- 2 push ups + 6  alt shoulder taps

REPEAT 2x

EMOM 8(:50 work/:10 rest)

- 5 bicep curls + 3 strict press (45/35) **or weight of choice

- banded plank step outs

- crab toe touches 

REPEAT 2x

EMOM 6 (45:15)

- 2 frog jumps + 1 burpee jump 

-inchworm + 6 ski ab jumps

- leg lifts over KB

- 2 push ups + 6 alt shoulder taps

REPEAT 2x

Core finisher:

AMRA...

April 23, 2019

A. Strength:

Strict Press

5x3 @ 80% of a heavy 1

B. WOD:

For Time ( CAP 16 min)

1 RND

35 box jumps(24/20)

15 push jerks (95/65)

REST 1 min

2 RNDS

400m run

30 sec side plank (each side )

REST 1 min

3 RNDS

6 box jump overs(24/20)

10 push press (75/55)

April 22, 2019

A. Strength:

Back Squat 

5..5..5..3..3..2..2

* add weight each set of possible 

* work up to a heavy 2 

B. WOD:

AMRAP 17

17 plate press ( 45/35)

17 pike shoulder taps

17 DU/34 SU

17 straight-leg weighted crunch 

April 18, 2019

A. Strength

i.)Bench Press: 4x10

( find a weight to stick with across)

Ii.)1-arm KB bench : 2x10(each side)

( your choice of KB weight)

B.) WOD:

For Time:

Run 800m

30 S.A  KB push press (35/26)

30 cal bike 

30 HRPU

April 17, 2019

A. AMRAP 12

Run 400m

8 SDLHP ( 75/55)

10 weighted OH sit ups ( 25/15)

REST 4 min 

B.) 4 RNDS : 3min work/ 1 min rest

10 back squats (45/35)

10 BTN push press (45/35)

** remaining time : 

AMRAP- 10 AKBS(53/35)+ 10 ring rows 

April 16, 2019

A. Strength:

i.) Shoulder Prep: 3x8 DB or barbell cuban press


ii.)  In 15 min: Build to a heavy complex- 1 PC + 3 Push Press

B. WOD:

EMOM 16

Min 0-1: Row 15/13 cal

Min 1-2: 14 WB

Min 2-3: 10 weighted up downs 

Min 3-4: active rest (walk or bike)

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