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Wednesday – April 8

5 Rounds

400 M Run

50 Double Unders

15 Wall Balls (20/14)

15 Pull Ups

15 Wall Balls

*No Cap. Get it done

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This is going to tax the legs as much as it taxes the lungs. Based on your capacity, the run will act as a recovery period or it will be the opporunity to really gain some ground and intensity.

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SUGGESTED WARM UP

100 M Run (easy)

Roll feet and calves

200 M Run (easy)

Roll Quads and lats

200 M Run (medium)

10 Jump Rope

10 Scap Pull Ups

10 Air Squats

100 M Run (Hard)

10 Jump Rope

5 Pull Ups

5 Wall Balls

Tuesday – April 7

Part 1:

5-5-3-3-2-2

Strict Press

5-5-3-3-2-2

Push Press

*Challenging, but not max efforts

Part 2:

3 Rounds

12 Walking DB OH Lunge (R)

12 Walking DB OH Lunge (L)

24 Sit Ups

12 Handstand Push Ups

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We are going to be working on overhead pressing strength over the next few weeks. Don’t go crazy here. You can likely start the Push Press sets where you end the Strict Press. The Metcon’s aim is to be as close to unbroken as possible.

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SUGGESTED WARM UP

-Roll up and down the lats with a lacrosse ball or foam roller (20-30 seconds each side)

-100 ft OH Carry (Plate)

-50 Ft walking Lunge

-Repeat, except roll out the triceps this time

-Tempo Strict Press (3 seconds up 2 second hold 3 seconds down) – 5-7 reps

-Stretch wrists

-3 Sets x 4 reps of Push Press. Do this at your first 3 weights you intend to hit on the Strict Press

Monday – April 6

12 Box Jumps (30/24)

8 Burpees

12 Hang Squat Cleans (135/95)

12 Box Jumps

8 Burpees

9 Hang Squat Cleans (165/115)

12 Box Jumps

8 Burpees

6 Hang Squat Cleans (195/135)

12 Box Jumps

8 Burpees

3 Hang Squat Cleans (225/155)

*Spend 10-12 Minutes prior to workout hitting 2-3 reps at all 4 weights you plan on using

*Suggested %

Set 1: 12 @ under 60%

Set 2: 9 @ under 70%

Set 3: @ under 80%

Set 4: @ under 90%

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Suggested Warm Up

-10 Step Ups (5 R / 5 L)

-Standing Pigeon Pose – 30 seconds each hip

-Front Rack Stretch using box

10 Weighted Step Ups (5 R / 5 L) – use a plate

-Wrist stretch – spend a minute getting wrists in to different positions

10 Drop Squats (drop from extension to bottom of air squat as fast as possible)

5 Tall Cleans (Drop to front squat from hang using NO hips as fast as possible)

Work up in weight – Hang Squat Clean

Saturday – April 4

In Teams of 2 (1 working / 1 resting )

800 M Run (200 M each – 2 x each)

42-30-28

Pull Ups

Push Press (95/65)

then

800 M Run (200 M – 2x each)

42-30-28

Chest to Bar Pull Ups

Push Jerk (135/95)

then

800 M Run (200 M each – 2x each)

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Classic Push-Pull combo with some extra running in there. Choose weights that you can CYCLE the barbell for 5+ reps at the very least. We want speed and intensity here, not heavy lifting.

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SUGGESTED WARM UP

Windshield Wipers – 15x each side

*Hands and knees next to wall – hand closest to wall creates a half circle along wall – back and forth

Scap Pull Up + Scap Push Up – 10x Each

*Break in to 2 sets if needed

200 M Run – Medium

Shoulder Pass through OR Arm circles – start small, end big

Wrist mobility

200 M run – Fast

Friday – April 3

Part 1:

7-7-5-5-2-2-1-1

Bench Press

*Start at 50-60% – work your way up to a heavy single

Part 2:

For Time:

50/40 Cal Row

100 Air Squats

50 DB Snatch

200 Double Unders

*15 Minute Cap

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This chipper is going to challenge your ability to pace the first half so you don’t get to to the DB and jump rope in shambles. Stay smooth, keep the breaks short.

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Suggested Warm Up

Roll out your feet / calves – 2-3 minutes

Roll out your upper and Lower bak – 2-3 minutes

10 DB Snatch High Pulls (5 R / 5 L)

10 DB Push Press (5 R / 5 L)

10/8 Cal Row (slow)

30 second couch stretch (each side)

10/8 Cal Row + 10 DB Snatch

30 second pigeon pose (each side)

10/8 Cal Row + 10 DB Snatch + 20 seconds of Double Unders

Thursday – April 2

“Welcome to 265”

AMRAP 19

2 Clean and Jerks (185/125)

6 Pull Ups

5 Box Jumps (24/20)

2 Clean and Jerks

6 Toes to Bar

5 Burpees

*Compare to April 1, 2019

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Classic Crossfit. A heavy barbell – just enough gymnastics to make it hard to be unbroken – and enough time to make it engine based. Good luck.

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SUGGESTED WARM UP

Push Up + butt up + reach for opposite ankle – 5x each side

Hold bottom of squat + turn up toward ceiling – 5x each side

then

9-6-3

Box Jumps (step down)

Clean and Jerk (45/35)

then

5 Scap Pull Ups + 5 Scap Push Ups

10 Step Ups

5 Scap Pull Ups + 5 Scap Push Ups

6-4-2

Clean and Jerk @50% of workout weight

Pull Ups

Toes to Bar

Wednesday – April 1

Every 6:00 for 4 Sets

800 M Run

30 KB Swings (53/35) OR 30 Hang KB Snatch (15 R / 15 L)

*Record time of each round – try to be consistent (pace the beginning)

*If you’re back is sore from Monday WOD – change KB Swings to Cal Row

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Try to gauge how long this 800 M run is going to take before the workout. The goal should be to NOT put that KB down. Pace the first round more than you think and try to match that score all 4 rounds.

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Suggested Warm Up

2 Minute light jog OR row OR Bike

10 Cossack Squat (5 R / 5 L) – go slow

5 Press Ups in to Downward Dog – Go Slow

1 Minute medium jog OR row OR bike

10 Russian KB Swing

5 Alternating Pigeon Pose – each side

30 Second fast run OR row OR bike

Stretch / roll out calves + feet + hamstrings

Tuesday – March 31

Part 1:

30-20-10

Burpees

Wall Balls (20/14)

*9 Minute Cap

Part 2:

8-6-4-2-1-1

Front Squat

*Build up to a 1 RM type-attempt

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Part 1 is an aggressive pace from the beginning. Try to push through fatigue, you can always do another burpee, you can always do another wall ball.

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SUGGESTED WARM UP

-:20 on / :10 off – 3 Rounds through

Burpees

MB Squats

Alternating Pigeon Pose

*Round 1 Slow – Round 2 Medium – Round 3 fast (Exlcuding pigeon pose)

-Stretch the front rack (wrists / triceps / lats) 2 minutes of each

-Stretch the quads + hip flexors + low back: 2 minutes of each

Monday – March 30

5 Rounds

AMRAP 3 / 1 Minute Rest

9 Deadlifts (185/125)

7 Handstand Push Ups

45 Double Unders

*AMRAP for 3 minutes, rest for 1 minute, then pick up where you left off for one AMRAP score.

Saturday – March 28

In Teams of 2 (1 working / 1 resting)

50-40-30-20-10

Wall Balls

KB Swings (53/35)

then

800 M Run (each run 200 M – 2x each)

then

40-30-20-10

Back Squats (135/95)

Hang Power Cleans

then

800 M Run (each run 200 M – 2x each)

30-20-10

Front Squats (135/95)

DB Cleans (choose weight) – 1 DB per hand

then

800 M Run (each run 200 M – 2x each)

*35 Minute Cap

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Hopefully you bring your legs today! Make the barbell a weight you can squat 7-10 times unbroken for the entire workout. You are going to be fatigued when you get there – be smart! Remember, on DB Cleans just one head of the DB needs to touch the floor!

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SUGGESTED WARM UP

-12 Walking Lunges + 100 M Run – 2x

-Stretch front rack – Band on Rig and/or elbows on box with knees on ground

-6 Wall Balls + 100 M Run – 2x

-Stretch Hips (Pigeon Pose + 3 position stretch)

-6 Back Squats + 6 Front Squats + 100 M Run

-Rollout Lower Back + Groin

9-6-3: KB Swings – Light Hang Cleans – DB Cleans