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Tuesday – March 20

2 Rounds

12 Thrusters (105/70)

12 Chest to Bar Pull Ups

2 Minute Rest

3 Rounds 

8 Thrusters

8 Chest to Bar Pull Ups

2 Minute Rest

4 Rounds 

6 Thrusters

6 Chest to Bar Pull Ups

*24 Minute Cap

*Scale the weight up or down to a weight you think you may be able to do thrusters unbroken.

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*Here is a chance to test your knowledge of your work capacity: pick a weight at which you can sustain unbroken thrusters.  Each mini-workout should be performed at max effort – can you choose the correct weight so that you can complete the workout as prescribed and also be lying on the floor?  Extra focus on proper warm-up and activation today – perfect that front rack position to the point where it is comfortable!

Monday – March 19

7 Rounds

10 Burpee Box Jump Overs (24/20)

10 Wall Balls (20/14)

10 Hang Power Cleans (135/85)

*24 Minute Cap

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*Hang on tight!  “How long can I sustain unbroken movements?  How long will each movement take me when I’m tired vs when I’m fresh?  How much time will I lose each round?”  These are some of the questions you should be thinking about in your head as you complete this workout.  This one might not be complicated on paper, but it should be used as an opportunity to learn more about yourself.  

Saturday – March 17

In Teams of 2 (1 working / 1 resting)

40/32 Cal Row

40 Burpees

100 Double Unders

right in to

42-30-18

Chest to Bar Pull Ups

Front Squats (135/85)

right in to

42-30-18

Wall Balls (20/14)

KB Swings (53/35)

right in to

100 Double Unders

40 Burpees 

40/32 Cal Row

*30 Minute Cap

Friday – March 16

Crossfit Open 18.4

21-15-9

Deadlifts 

Handstand Push Ups

right in to

21-15-9

Deadlifts (315/205)

*50 ft Handstand Walk after each set (25 down/25 back)

*9 Minute Cap

MASTERS 55+

MEN: (185 and 255…95 Push Press)

WOMEN: (125 and 165….65 Push Press)

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SCALED Crossfit Open 18.4

21-15-9

Deadlifts (135/95)

Hand Release Push Ups

right in to 

21-15-9

Deadlifts (185/135)

*50 ft Bear Crawl after each set (25 down/25 back)

*9 Minute Cap

Masters 55+: 

MEN: (115 and 155…Knee HR Push Ups)

WOMEN: (80 and 105…Knee HR Push Ups)

Thursday – March 15

Part 1:

2 x 10

2 x 8

2 x 6

2 x 4

Bench Press 

Part 2:

4 Rounds 

:20 on / :20 transition

Handstand Hold

Barbell Row OR Sumo Deadlift High Pulls

Lunges 

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Avoid failure on the Bench Press, as it can impact your ability to press on Friday if you overload.  Assuming you have not benched in awhile, moderate loads will do the trick.  Keep the intensity at 60-70% on the metcon.  Think highest-quality possible.

Wednesday – March 14

For Time:

21-15-9-15-21

Wall Balls (20/14)

Box Jumps

then, right in to

30/24 Cal Row

then, right in to

21-15-9-15-21

Sit Ups

Plate Ground to Overhead (45/25)

*30 Minute Cap

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A descending rep scheme can always help maintain your intensity in a workout, but to go back up can be mentally draining.  This is your classic, "Stay tough" workout.  You've done more volume than this before but going UP in reps can make things seem harder than they actually are.  Ignore it and know that these movements are simple and you do not need to stop moving.  

Tuesday – March 13

10 Rounds 

1:00 on / 1:00 off

7 Deadlifts (155/105)

5 Hang Power Cleans (155/105)

Max Rep Handstand Push Ups

*Record total HSPU

*Scale the barbell weight to something that can be done in under 30 seconds

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Handstand Push Up (or whatever you scale them to) capacity is being put to the test today.  While it is expected to see the volume go down as the workout progresses, find the number you can reach without complete failure.  Also, don't overlook how difficult the barbell will be in this one. Efficient and quick cycling relieves you from a lot of tension.

Monday – March 12

For Time:

15 Thrusters (95/65)

15 Chest to Bar Pull Ups 

15 Burpees

15 KB Swings (53/35)

12 Thrusters (115/75)

15 Chest to Bar Pull Ups

15 Burpees

15 KB Swings (53/35)

9 Thrusters (135/85)

15 Chest to Bar Pull Ups

15 Burpees

15 KB Swings (53/35)

6 Thrusters (155/95)

15 Chest to Bar Pull Ups

15 Burpees

15 KB Swings (53/35)

*25 Minute Cap

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Olympic Lifting (815pm – all levels welcome)

A) Segment clean pull + segment clean – build to 80% max clean

B) Clean deadlift (with bands) 4 x 5

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Yes, the thrusters go down in reps each set but everything else will remain the same.  This is back and forth between pushing and pulling from start to finish.  The weight on the thrusters may seem unbearable at the end but remember, the reps are decreasing.  Grind this one out and know that the second you get done with one movement, you WILL be able to get at least a few reps of the next movement in right away.

Saturday – March 10

In Teams of 2 (1 working/1 resting)

25 Minutes to complete:

8 Rounds

10 Deadlifts (185/125)

20 Burpees

30 Wall Balls

if finished, AMRAP in remaining time:

15/12 Cal Row

25 Push Ups

*Record total reps (The 8 round workout is 480 reps)