January 30, 2020

Barbell: Box Squat

4x10 across 

27-21-15-9-3

SDLHP (75/55)

ab mat sit ups

MB step ups (20/14)

January 30, 2020

 PARTNER SATURDAYS

AMRAP 25 

 16-14-12-..descending every 2 reps OR 2-4-6-8-...16 ascending

**if you finish before the 25 min, go back the other way!

squat clean ( moderately heavy ) / scale: power clean/ DB power clean

burpees over the bar

MB OH reverse lunges (14/10)

* Divide reps evenly. The reps are not a You Go I Go! Each set of each movement has to be done by you as a team and divided between the two of you. *

January 30, 2020

Velocity 

AMRAP 20

10 DB push press

11 front squats 

12 cross jump squats

13 hanging knee raises

REST 3 min 

For Time:

12R/12L TGU

24 OH plate sit ups

CrossFit 

AMRAP 14:

2 push press(75/55)

3 front squats(75/55)

4 v ups

* increase by 1 rep per round*

REST 5 min

In 10 min: Find a heavy 1 push press (from the floor)

January 29, 2020

EMOM 15(45 on 15 off)

min 1: DB clean and  jerk  (50.35)

min 2: row/bike

min 3: OHS (75.55)

rest 5 min 

EMOM 15

min 1: jump squats

min 2: heavy barbell hold (50-60% of heavy DL)

min 3: row/bike

REST 2 min

Cash Out : 75 sec AMRAP hollow rocks

January 28, 2020

Velocity

In 12 min: 

50 calorie row

30 lateral MB up down

Remaining Time: AMRAP 10 MB sit ups + 10 alt MB side wall throws

REST 4 min 

In 12 min : 

50 DB clean and jerks

30R/30L side plank with a rotation (weight optional)

Remaining Time: Row for calories 

Barbell: Floor Press

i. 4x8 ( across)

ii. 2x 15  1-arm DB bench press

5RFT

10..15..20..25..30

AKBS(53/35)

KB leg lifts

20..25..30..35..40

WB(20/14)

MB ball slams (20.14) 

**all four exercises are done one after another, just the rep scheme for the top two exercis...

January 27, 2020

Barbell: Deadlifts

3x5, 5x3 ( 5-second descent!)

*increase per set!

**this should not be a 3RM weight**

Conditioning: AMRAP 12

*goal: 6-8 rounds

6 pull ups

30 sec side plank (switch sides per round)

8 burpee box jump overs (24/20)

January 25, 2020

A. 1:00 on / 45sec off x 3

(each round for reps or calories)

Round 1: mountain climbers

Round 2: DBL Russian KB swings (35/26)

Round 3: barbell jump squats (45/35)

REST 3 min 

AMRAP 15

15 strict press (45/35)

11 OH plate sit ups (15/10)

15 KB SDLHP(53/35)

45 second OH plate hold(45/35)

REST 3 min 

B. Same as Part A

Round 1: mountain climbers

Round 2: DBL Russian KB swings

Round 3: barbell jump squats (453/35)

January 24, 2020

E2 min x 12

A. 8 back squats(95/65) + 14 box jumps (24/20)

B. 100m sprint + 45 sec DBL FR KB hold(35/26)

C. 20 plate G2OH (45/35)+ 20 plate hops

REST 3 min

Class Cash Out

E15 sec until failure or 10 rounds(whichever is 1st): 3 burpees

January 23, 2020

VELOCITY

AMRAP 25

50 inverted ring rows

50 banded lateral plank step outs

50 cal bike

50 DB snatches( go light) 

50 KB/DB DL 

CROSSFIT

A. Barbell

Every 90 seconds x 8 rounds

*increasing weight whenever you like

**Try to end on a heavy complex!!

1 power clean + 1 hang power clean + 2 FS + 1 hang squat clean

B. Conditioning

6 RFT

10 decline push ups

16 goblet squats (35/26)

24 DU/ 48 SU

Scaled Version

5 RFT

8 box push ups

16 air squats

40 SU

January 22, 2020

A. Barbell

OHS or BS (from the rack)

2x6

2x4

1x3 

*increase per rep range only IF form allows.*

B. Conditioning

E3:00min x 6 rounds

ODD rounds:

60 sec bike

60 sec plate up downs 

30 sec air squats

30 sec rest

EVEN rounds:

60 sec row

60 alt DB snatches(50/35)

30 sec burpees

30 sec rest

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