Monday, December 9, 2019

Tuesday 12-10-19

Tuesday 12-10-19

Alternating On the Minute x 8
(4 Rounds):
Minute 1: 2 Rope Climbs
Minute 2: 14 Alternating Pistols

Conditioning
"Lead Foot"
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
... Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
... Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

***All movements can be modified for our guests...CrossFit is for all***

Sunday, December 8, 2019

Monday 12-9-19

Monday 12-9-19

Back Squat Waves (Week #2)
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 6 Reps
Set 8: 4 Reps
Set 9: 2 Reps

Tempo Overhead Squat
5 Sets of 1
Tempo:
7 Seconds Down
7 Seconds Pause in Bottom
7 Seconds Stand
Build to a moderate.

Conditioning
"Power Move"
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24"/20")

Friday, December 6, 2019

Saturday 12-7-19

Saturday 12-7-19

Conditioning:

Teams of 3:

4 Rounds For Time (30 Minute Cap):
60 Calorie Row
45Toes to Bar
45 Power Cleans (95/65)
45 Overhead Squats (95/65)

Thursday, December 5, 2019

Friday 12-6-19

Friday 12-6-19

Pausing Front Squat
On the Minute x 9
1 Tempo Front Squat

(No more than 50% of 1RM)

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Conditioning
"Hot Rod Alaska Style”
10 Rounds:
250 Meter Row
3 Back Squats (245/155)
5 Strict HSPU

*Back Squats come from the rack.

30 Minute Time Cap

Wednesday, December 4, 2019

Thursday 12-5-19

Thursday 12-5-19

Body Armor
3 Sets For Quality:
:20 Seconds L-Sit
:30 Seconds Hip Bridges
:40 Seconds Tempo Back Squat*
*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up

Rest 2 Minutes Between Sets.

15 Minute AMRAP
20 DB Clean & Jerks (50/35)
100 Ft. Walking Lunges (DB at side)
20 AbMat Sit-ups

Tuesday, December 3, 2019

Wednesday 12-4-19

Wednesday 12-4-19

6 MINUTE EMOM
Min 1: 2 wall walks with 10 second hold
Min 2: 8 chest to bar pull-ups

Conditioning
“Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

Tuesday 12-3-19

Tuesday 12-3-19

Push Press
Build to a 10RM
This will be used as a benchmark for the cycle.

Conditioning
“Little Dipper”
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees

***Push Jerks will be substituted with a DB Push Press for our guests