(551) 427-5077

Saturday – March 31

In Teams of 2

30 Synchronized Bar Facing Burpees

then

40 Clean and Jerks (135/85)

30 Clean and Jerks (165/105)

20 Clean and Jerks (185/115)

then

3 Rounds

40 Wall Balls 

40 Box Jumps (24/20)

then

30 Synchonized Bar Facing Burpees

*30 Minute Cap

*Standard on synchro burpees = Lay on ground at same time.  Do not need to jump at same time.

Friday – March 30

4 Rounds

18 Toes to Bar

18 KB Swings (53/35)

18 KB Lunges (53/35)

18 Hang Power Snatches (75/55)

*2 Minute Rest

_____________________________________________

With the built in rest, your goal is to do as much of this workout unbroken as possible.  Challenge yourself to hold on, don't put limits on yourself.  Let's see what ya got!

Thursday – March 29

Part 1:

EMOM 10

30 Seconds of work:

3 Deadlifts

Max Rep Strict Handstand Push Ups

*No kipping today.  Scale the range of motion OR sub put a weighted strict press

*Record weight of DL and reps of HSPU

Part 2:

In Teams of 2

AMRAP 12

Person 1: Max Meter Row

Person 2: 2 Rounds of 10 Push Ups / 15 Air Squats 

*Switch when Person 2 finishes his/her 2nd round

*Push ups cannot begin until the rower is strapped in

_______________________________________________________

Aim for a heavy barbell on deadlifts, more than 65% of you 1 RM.  Aim for volume on the strict pressing motion, even if you have to scale the range of motion.  Just like your kipping pull ups, improving your kipping HSPU will always start with strict strength.  Part 2 should be an all out effort while you do the push ups and air squats, and pace the row as needed.  

Wednesday – March 28

AMRAP 20

5 Chest to Bar Pull

10 Box Jumps (30/24)

15 Sit Ups

______________________________________

This kind of volume on high box jumps should not be taken lightly.  Be sure to concentrate and focus on each rep.  The combination of sit ups and pull ups will tax your midline early so keep those feet together and move in one solid piece!

Tuesday – March 27

4 Rounds 

1 Minute Stations

DB Snatch (50/35)

Burpees

Wall Balls

Cal Row

REST

*Record total combined reps

_____________________________________________

This "Fight Gone Bad" type workout is sure to get your heart rate spiked early.  Working for a minute straight max effort at all 4 stations simply won't be an option.  Pick and choose spots to take calculated, but short breaks.  Empty the tank on the rower knowing you have a full minute off right after.  

Monday – March 26

Part 1:

EMOM 10

3 Power Cleans + 1 Jerk

Part 2:

For Time:

800/600 M Row

15 Clean and Jerks (135/85)

100 Double Unders

15 Clean and Jerks (135/85)

*12 Minute Cap

Saturday – March 24

In Teams of 2 (1 working/1 resting)

Buy In:

4 Rounds

24/18 Cal Row

20 Box Jumps (24/20)

then

10 Rounds

7 Burpees

7 Power Cleans (135/85)

14 KB Lunges (53/35)

*1 partner does all the reps for each individual movement

then

Cash Out:

4 Rounds

24/18 Cal Row

75 Double Unders

*30 Minute Cap

Friday – March 21

Crossfit Open 18.5

7 Minute Rep Ladder (increase by 3's)

Thrusters (100/65) 

Chest to Bar Pull Ups

*Start at 3 reps of each, go up by 3 each set

*Masters 55+ 

Thrusters (65/45)

Chin Over Bar Pull ups

______________________

Scaled Crossfit Open 18.5

Thrusters (65/45)

Jumping Chin Over Bar Pull Ups

*Start at 3 reps of each, go up by 3 each set

*Masters 55+

Thrusters (45/35)

Jumping Chin Over Bar Pull Ups

Thursday – March 20

5 AM, 6 AM, and 7 AM ARE CANCELLED.  WE WILL RE-OPEN at 9:30 AM

Part 1:

AMRAP 12

12 Cal Row/Bike

12 Burpees

12 Box Jumps OR Wall Balls (20/14)

12 KB Swings

12 Sit Ups

Part 2:

EMOM 8

Power Snatch + Hang Snatch

Rest 10 Seconds

1 Snatch

___________________________________________

*Mind-numbing movement!  Always at least one dose of this every week.  Less than 15 seconds should be required to move from one movement to the next.  If you need more than this, then you did not scale or pace properly for this “medium-term” time domain.

Work on your “fast lifting” in Part B.  Climb in weight each set, but only to the point where you can continue to move well and feel some moderate weight.  Your day to “blow it out” is coming tomorrow, be smart.   

Wednesday – March 21

1-4:15-5:15-6:15-7:15-8:15 PM classes ARE CANCELLED.

50-40-30-20-10

Double Unders

Sit Ups

right in to

40-30-20-10

Double Unders

Alternating Lunges

right in to

30-20-10

Double Unders

Push Ups

right in to

20-10

Double Unders 

Cal Row/Bike

*32 minute cap

__________________________________

*If you are a proficient jump-roper, your task is challenging your strength and stamina with the other movements.  If not, today is a great day to work on double unders, and you should scale the other movements appropriately so that they fatigue you but do not “stress you out”.  This workout should get progressively “faster” as you cut out a section of reps each rounds.