Wednesday 8/15/18

Wednesday 8/15/18

A) Coaches Choice Warm-Up

B) 4 Sets
Power Clean x2.2.2
*Establish A Heavy Set

C) 5 Sets
AMRAP In 3 Min Of:
2 Power Clean @85% of todays heaviest set
4 Burpee Over Bar
6 Push-ups
rest 1 min

*Pick up every round where you left of in your previous round. Score total rounds/reps completed in all 5 sets.

Tuesday 8/14/18

Tuesday 8/14/18

A) 500 m Row
+
2 Sets
Alt. In Place Samson Stretch Lunge x6 ea.
Glute Bridge x15
Scapular Wall Slide x10 @3131
Active Lat Hang x15-20 sec
“Feet Together” Squat x15

B)
Overhead Squat
10-8-6-4-2

C) Every 6 Min For 18 Min (3 sets) Do:
25 Shoulder To Overhead (115/75)
20 Cal Assault Bike

Monday 8/13/18

Monday 8/13/18

A) 2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top

B) 3 Sets
Ring Dip x4-6 @32×3
Pistol x4-6 ea. leg @33×1
Inverted Ring Hang x15-20 sec

C) 4 Sets, Ea. For Time Of:
350m Row
rest 30 sec
350m Row
rest 30 sec
12-9-6
Toes To Bar
Front Squat (135/95)
rest 5 min

Sunday 8/12/18

Sunday 8/12/18

A) Coaches Choice Warm-Up

B) For Time:
200ft Sled Push (90/60 Loaded)
400 m Run
30 Single Arm DB Push Press, R (50/35)
30 Single Arm DB Push Press, L
30 V-ups
400 m Run
30 Alt. DB Squat Snatch (50/35)
30 Push-ups
400 m Run
200ft Sled Push

C) 4 Sets
Single Arm Landmine Row x15 ea. side
Banded Glute Bridge x30

Saturday 8/11/18

Saturday 8/11/18

A)Coaches Choice Warm-Up

B)
In Teams Of 2 Complete:
For Time:
100 Thrusters (95/65)
100 Cal Row
*Once both movements are completed, do:
100 Power Cleans
100 Wall Balls (20/15)

*Both athletes work at the same time on different movements. Alternate movements every 60 seconds. If your movement gets complete before the other, only 1 athlete works at a time, but still alternating working athletes every 60 sec. Same rules apply for both sequences.

Friday 8/10/18

Friday 8/10/18

A) Coaches Choice Warm-Up

B) “2018 CrossFit Games Event 11”
For Time:
21-15-9 Reps Of:
Snatches (85/55)
Chest To Bar Pull-ups

C) 3 Sets
GHD Sit-up x15
Ring Support Knee Tucks x15

Thursday 8/9/18

Thursday 8/9/18

A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10

B) 4 Sets, Ea. For Time Of:
30 Cal Ski Erg
25 Squats
20 Burpee Box Jump Over (24″/20″)
15 Squats
10 Handstand Push-ups
rest 5 min

C) 3 Sets
Reverse Snow Angel x14-18
Reverse Barbell Curl x12-15

Wednesday 8/8/18

Wednesday 8/8/18

A) Coaches Choice Warm-Up

B) 5 Sets
Push Press x3
*Building

C) 5 Rounds Of:
1 Min Max Double Unders
1 Min Max Push Press (75% of todays 3RM)
1 Min Max Double Unders
1 Min Max KB Deadlift (70/55)

Tuesday 8/7/18

Tuesday 8/7/18

A) 2 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Front Squat x5
then do:
2 Sets
Hang Power Clean x5
Push Press x5
Squat Clean & Jerk x3

B) In 15-20 Minutes Establish A 1RM Clean and Jerk

C) 3 Sets Of:
AMRAP In 4 Min Of:
20 Wall Balls (20/15)
20 Pull-ups
20 Kettlebell Swings
rest 4 min

Monday Aug 6, 2018

Monday Aug 6, 2018

Part A
2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top

Part B
3 Sets
False Grip Ring Row x8-10 @31×1
Wall Climb x2-3
Hollow Body Push-up x8-10 @2121

Part C
Every 5 Min For 25 Min Do:
2 Min Max Cal Row
rest 30 sec
12 Alt DB Snatch (50/35)
6 Burpee Box Jump Over