Monday, Oct. 1st, 2018

 

Warm UP

Foam Roll
*Focus On Lats/Glutes/Quads/IT Band

Stretch
Calf Stretch
Quad Stretch
Ham Stretch
Band Pass Throughs
200m Jog

10 min
Muscle Up/Pull Up Practice

Strength

3 CL+3FS
6×1@70-80%
Every 1 1/2 min for 9min

Metcon

4 Rnds For Time

200m run
10 Push Press 95/65lbs
10 Ovh Squats 95/65lbs

 

 

Saturday, Sept. 29th, 2018

 

Warm UP

Foam Roll

Stretch
Banded Lat Stretch
10 Pass Through
10 sec Bent Shoulder Stretch
Plate Squats

Strength

5rnds

5 KB Swing
5 Plate Squats
5 Tempo DB Row

Metcon

CrossFitOpen 15.5

15 minTime Cap

27-21-15-9 reps for time of:

Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Friday, Sept. 28th, 2018

 

Warm UP

Foam Roll
*Focus on Lats/Upper Back/Quads/Calves

Stretch

10 Arm Circles
10 Bow Bend
10 sec Quad Stretch
10 Pass Throughs
10 sec Calf Stretch
10 Ovh Squat

Strength

Sled Sprint
10×20 yrd 90/50lbs

Metcon

10rnds for time
RX 95/65lbs or 70% of best SN

Sn Lift Off
Sn DL
SN Pull
Pwr SN
2 Ovh Sq

Thursday, Sept. 27th, 2018

 

Warm UP

Foam Roll
*Focus on Lats/Upper Back/IT Bands

Stretch

Banded Quad Stretch
Straight Leg Swing
Piriformis Stretch
Handstand Hold
Plate Squat

Neg Pull Up or Muscle Up Practice
6×3

Strength

EMOM for 6 min
Pwr Pos CL+2 Push Press
6×2@50%

Metcon

0-5min
MAX Wall Balls 20/14lbs
5-10min
MAX AMSU
10-13min
REST
13-18min
MAX Cal Row
18-23min
MAX HR Push Up

Wednesday, Sept. 26th, 2018

 

Warm UP

Foam Roll
*Focus On Calves/Ham String/Glutes

Ladder Drills
One Foot
Two Feet
Knee Tuck Hop
Side Hop
Lat Right Side
Lat Left Side
Lat Skip

Depth Jump

5×5

Strength

5rnds
5 Tempo Push Ups
5 Tempo DB Row
5 DB Bench Press
5 Neg Inv Row*On Bar

Metcon

4 rnds For Time

400m Row
500m Run
50 Double Unders

Tuesday, Sept. 25th, 2018

 

Warm UP

Foam Roll
*Focus On Lats/Glutes/Quads/IT Band

2RNDS
Calf Stretch
Standing Quad Stretch
Bent Ham Stretch
10 Air Squats
10 KB Swings

Single Leg Plate Hop

5x5each

Strength

Pause Front Squat
5×3@60% of Best FS

Plank 3x 1 Min

Metcon

12/9/6/3
-w/2 rope climbs between rounds

HSPU
Deadlift 225/155

Monday, Sept. 24th, 2018

 

Warm UP

Stretch

Line Drills
High Knee
Butt Kicker
Side Lunge
Straight Leg Skip
Powerskip

10 min
Double Under Practice

Strength

Emom For 10min
Pwr Pos Pwr SN
10×2@50-60%

Metcon

12 min Amrap

5 DB Squat Jumps 50/35
10 Push Ups
15 Pull Ups
*Scale Pull Ups 2:1 with Ring Row

Saturday, Sept. 22nd, 2018

 

Warm UP

Foam Roll

Stretch
Banded Lat Stretch
10 Pass Through
10 sec Bent Shoulder Stretch
Plate Squats

5rnds

5 Kb Swing
5 Box Jumps

Strength

Clean & JK
Build to Hvy single

Metcon

CrossFit Lift Off WOD 2015

12 min Amrap

3 Power Snatches 135/105
6 Power Cleans 135/105
9 C2B Pull Ups
54 Double Unders

**Brians Mod use 70% of your best Snatch
if you are unable to RX the Weight

 

 

Friday, Sept. 21st, 2018

 

Warm UP

Foam Roll
*Focus on Lats/Upper Back/Quads/Calves

Stretch

Calf Stretch
10 Pass Throughs
10 sec Banded Quad Stretch
10 sec Banded Ham Stretch
10 Leg Swing-Front to Back
10 Leg Swing-Side to Side
10 Ovh Squat

10-100m Sprints

Strength

5rnds
5 HSPU
5 Neg Pull Up
5 Barbell Row

Metcon

12min Amrap

500m Row or 400m Run
10 Ovh Squats 95/65
10 T2B

 

 

Thursday, Sept. 20th, 2018

 

Warm UP

Foam Roll
*Focus on Lats/Upper Back/IT Bands

Line Drills

High Knee
Butt Kicker
Side Shuffle
Lunge+Twist
Power Skip

10 min
Double Under Practice

Strength

Back Squat
2×5@med
2×3@mod
3×1@Build to Max

Metcon

For Time

100 AMSU
75 KB Swings 45/35
50 Wall Balls 20/14
25 Push Ups
10 Box Jumps 24/20″
5 Muscle Ups
400m Run