Tuesday 10-1-24

 Tuesday 10-1-24

Conditioning:

Buy In: 1,500 Meter Row

“Annie”

50-40-30-20-10

Double Unders

AbMat Sit-ups

Cap 20:00

Accessory Strength:

Accumulate 2:00 Hollow Hang

Accumulate 1:00 Chin Over Bar Hollow Hang

Monday 9-30-24

 Monday 9-30-24

Deadlifts

Conditioning:

EMOM x 6 (Alternating Movements)

20 DB Floor Press (50s/35s)

15 DB Tricep Extensions (50/35)

Rest 1:00

EMOM x 6 (Alternating Movements)

30 Lateral Plate Hop Overs (45)

30 Plate Hops (45)

Rest 1:00

EMOM x 6 (Alternating Movements)

20 Push-ups 

15 Toes to Bar

Saturday 9-28-24

 Saturday 9-28-24

Teams of 2

4 Rounds

Work 3:00

30 Box Jump Overs (24/20)

AMRAP Power Cleans (155/105)

Rest 1:30

Then…

AMRAP 5

Handstand Walk Distance

*Scaling options will be available.

Friday 9-27-24

 Friday 9-27-24

Front Squats and Back Squats 

Conditioning:

On the 2:00 x 5

21 Double Unders 

15 Kettlebell Swings (53/35)

9 Kettlebell Goblet Squats (53/35)

Wednesday 9-25-24

 Wednesday 9-25-24

Deadlifts

Conditioning:

2 Rounds

Work :60/Rest :30

- Alternating Single Leg Toes to Bar

- Wall Walks

- Ski Calories 

- Hollow Rocks

- Echo Bike Calories

- Plank

- Row Calories 

- KB Russian Twists

Tuesday 9-24-24

 Tuesday 9-24-24

Masters CrossFit Games Event 5

75 Wallballs (20/14)

40 DB Shoulder to Overhead (50s/35s)

30 DB Box Step Overs (50s/35s) (24/20)

40 Alternating DB Snatches (50/35)

75 Wallballs (20/14)

Our Cap 20:00

Accessory Strength:

3-4 Sets

20 Criss Cross Mountain Climbers

20 Plank DB Pull Across

Monday 9-23-24

 Monday 9-23-24

Push Press

Conditioning:

AMRAP 8 

2-4-6-8…

Burpees

* Row 150 Meters after each set.

Rest 2:30

AMRAP 8 

2-4-6-8…

Burpees

* Row 150 Meters after each set.

Saturday 9-21-24

 Saturday 9-21-24

Teams of 2

AMRAP 24

60 Wallball Push Press to Target 

6 Laps with Wallball

50 Leg Lifts Over Wallball 

6 Laps with Wallball Overhead

40 Plank Over Wallball 

6 Laps with Wallball

Friday 9-20-24

 Friday 9-20-24

Deadlifts

Conditioning:

On the 2:00 x 7

7 Thrusters (95/65)

7 V-ups

7 Push-ups

Wednesday 9-18-24

 Wednesday 9-18-24

Push Press

Conditioning:

MASTERS CROSSFIT GAMES

EVENT 3

25 Overhead Squats (75/55)

80 Ft. DB Walking Lunges (50s/35s)

25 Overhead Squats (75/55)

Tuesday 9-17-24

 Tuesday 9-17-24

Conditioning:

AMRAP 15

30 Calorie Row 

20 Alternating DB Hang Clean and Jerks

10 Lateral Jumps Over the Erg

DB (50s/35s)

Accessory Strength:

4 Sets

20 Single Leg Pike Lifts Over DB (10/Side)

10 Pike Press Up on Erg

Monday 9-16-24

 Monday 9-16-24

Front Squats 

Skill Work:

Bar Muscle Ups/Toes to Bar

Handstand Push-ups 

Conditioning:

75-50-25

Double Unders

15-10-5

Burpees 

Cap 5:00

Saturday 9-14-24

 Saturday 9-14-24

Teams of 2

AMRAP 20

10 Shuttle Runs

20 DB Burpee to Overhead

10 Shuttle Runs

20 DB Farmers Carry Shuttles

10 Shuttle Runs

20 DB Box Stop Step Overs

Immediately into…

AMRAP 2

Double Unders

Immediately into…

AMRAP 2 

V-ups

DB (50s/35s)

Box (24/20)

Friday 9-13-24

 Friday 9-13-24

Establish 3RM Push Press

Establish 3RM Front Squat

Wednesday 9-11-24

 Wednesday 9-11-24

“Twin Towers”

Buy-In: 2,001 meter Row

Directly into, 9 Rounds of:

11 Burpees

3 Hang Cleans 

4 Pull-Ups

3 Overhead Squats

BB (135/95)

You can do this Indy or with a Partner.

Tuesday 9-10-24

 Tuesday 9-10-24

On the 1:30 x 6

12 Box Jumps (24/20)

3 Wall Walks

Accessory Strength:

4 Sets

12 Single Dumbbell Lat Pullovers

12 Alternating Dumbbell Floor Press

Friday 9-6-24

 Friday 9-6-24

Conditioning:

AMRAP 4

30 Double Unders 

10 Thrusters 

Rest 1:00

AMRAP 4

5 Thrusters

5 Burpees 

Rest 1:00

AMRAP 4

30 Lateral Jumps Over Bar

10 Thrusters 

BB(95/65)

Accessory Strength:

3 Sets

15-20 Hamstring Curls on Low Box

10/Side Kickstand Single Leg RDL with Barbell (95/65)

Wednesday 9-4-24

 Wednesday 9-4-24

Conditioning:

AMRAP 20

5-10-15-20 and so on

Plate Ground to Overhead

Plate Press Out Squats

Alternating Plate Grips

Plank Over Plate

Plate (25/15)

Accessory Strength:

Glute Tabata

4 Rounds

Hip Band Step Right

Hip Band Step Left

Hip Band Step Forward

Hip Band Step Backward

Tuesday 9-3-24

 Tuesday 9-3-24

Skill/Progressions:

Handstand Walk

Double Unders 

Conditioning:

2 Rounds

750 Meter Row

50 Kettlebell Swings

25 Kettlebell Sit-ups 

KB (53/35)

Cap 16:00