Thursday 8-31-17

Thursday 8-31-17

Warm up

Jumping jacks

Mountain climbers

Strength

12 min EMOM

Even- 8 pendlay row

Odd- 4 strict pull-ups

Conditioning

8 rounds of “Cindy”

5 pull-ups

10 push-ups 

15 squats

Wednesday 8-30-17

Wednesday 8-30-17

Warm up

2 Rounds

10 Burpees

10 Air squats

15 Ring rows

Strength

12 min EMOM

Even- 8 goblet squats

Odd- 16 walking lunges

Conditioning

10 wallballs 

2 burpee muscle-up

20 wallballs 

4 Burpees muscle ups 

30 …

6 …

16 min 

Tuesday 8-29-17

Tuesday 8-29-17

Warm up

Baseball

Strength

12 min EMOM

Even: 8 DB fly

Odd: 8 lateral raise

Conditioning

12 min AMRAP

5 HSPU

7 hang snatches (75/55)

9 box jumps (24/20)

*wear vest is possible

Monday 8-28-17

Monday 8-28-17

Warm up

500m Row

Strength

12 min EMOM

3 Power cleans AHAP

Shrugs

3 x 10-15

Face pulls

20-20-20

Conditioning

CrossFit Games 2012 – Masters event 3

1000m Row

30 Power cleans (135/95)

50 Burpees

Friday 8-25-17

Friday 8-25-17

Warm up

400m Run

Strength

13 minutes to find 

1 rep max split jerk

2 minutes hspu

Conditioning

800m run

18 MBC (20/14)

18 pull-ups

400m run

14 MBC

14 C2B pull-ups

200m run

12 MBC

12 muscle-ups

18 min cap

Thursday 8-24-17

Thursday 8-24-17

Warm up

2 Rounds

30 Jumping jacks

20 Face pulls

10 OHS

Strength

13 minutes to find

1 rep max deadlift 

2 mins strict pull-ups 

Conditioning

10-9-8-7-6-5-4-3-2-1

Snatches (95/65)

Ring dips

Wednesday 8-23-17

Wednesday 8-23-17

Warm up

4 Frames Rowling

Strength

Core

Conditioning

1000m row 

Then

21-15-9

T2B

KBS (53/35)

Tuesday 8-22-17

Tuesday 8-22-17

Warm up

2 Rounds

30 Double unders

15 PVC pass throughs

Strength

13 minutes to find

1 rep max bench

2 minutes push-ups 

Conditioning

16 min EMOM

Even: 4 burpees

          4 box jump overs (24/20)

Odd: 20 double unders

         5 push-ups

Monday 8-21-17

Monday 8-21-17

Warm up-

500m Row

Strength

13 minutes to find

1 rep max front squat

2 minutes pistols

Conditioning

“Torture rack”

13 min AMRAP

30 power cleans (135/95)

30 wallballs (20/14)

30 cal row

30 bar facing burpees

30 front squats

8-18-2017

8-18-2017

Warm Up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Push Press

5×3

Lateral Raises

3×10

8 EMOM

4 Ring Dips

8 Face Pulls

Metcon

3 Rounds

400m Run

12 Hang Clean and Jerk (95#/65#)

12 Deadlifts

12 Air Squats