Tuesday

Warm-up

5 Rounds:

:15 sec sprint

(:30 sec rest)

10 push-ups

10 115lb. power clean

1 lap w/ 115lb. bar over head 

(:30 sec rest)

8 tire flips 

(:30 sec rest)

Cool-down

Monday

Warm-up

Standing Military 1-1-1-1-1-1-1

Push-Press 3-3-3-3-3-3-3

Push-Jerk 5-5-5-5-5-5

3 Rounds:

800 Meter Run

50 Back Ext. 

50 Sit-ups

 

Cool-down

Tuesday

Warm-up

Bench Press 5 sets of 3 reps

3 sets of:
Incline flies 20 reps w/
chair pushupes 10 reps

3 rounds:
heavy bag 1:00 minute
tire flip 8 flips
tire hit 10 hits ea. side of the body

Cool-down

Monday

Warm-up

Power Clean 5 x 3 (135 +)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Cool-down

Friday

Warm-up

1 Lap

Core Circuit

4 x 6 bench Press w/chair push-ups

2 Rounds:

Tire Flip 

800 Meter run

Cool-down

Thursday

Warm-up

"Nasty Girls"

3 Rounds:

50 squats

7 pull-ups or muscle ups

Hang Clean 10 reps 

Cool-down

Wednesday

Warm-up

5 Rounds:
:15 uphill sprint
5 front Squats
5 pull-ups

Core Circuit

Cool-down

Tueseday - Wednesday

Due to Weather issues there will be NO crossfit until Wednesday at noon.  

Monday

Warm-up

3 Rounds:

Box jumps 18 - 12 inch 50 reps

Deadlift 185lbs. - 135lbs.  21 reps

Pull-ups (bw) 30 

Cool-down

Friday

Warm-up

Sprints on treadmill (variety)

Cool-down

Thursday

Warm-up

Core

Deadlift 3-3-3-3-3-3-3-3

"Nancy"

5 Rounds:

400 meter run 

95lb overhead squat

Cool-down

Wednesday

Rest Day

Tuesday

Warm-up

4 x 6 reps Bench Press w/supine med ball throws 15 reps

"Annie"

50-40-30-20-10

Double Unders or 6'' box jumps

Sit-ups

 

Cool-down

Monday

Warm-up

Core

2 x 12 reps overhead squat (slow and controlled; light wt.)

6 x 8 reps Hang Clean and jerk (Group reps) (50% of front squat)

1 x 20 reps overhead Squat (Fast reps but controlled)

Lunge Walk 100 yrds. (every 20 sec. move to push-ups after 10 sec. of push ups move back to Lunge until you finish 100 yards)

Static Stretch

Friday

Warm-up

Bench Press 5 x 5 (80% max)

All body wt.
100 squats
2 pull-ups
80 squats
4 pull-ups
60 squats
6 pull-ups
40 squats
8 pull-ups
20 squats
10 pulls-ups
10 squats

cool-down

Thursday

Variety of Sprints 

Wednesday

Rest Day

Tuesday

Warm-up

Core

4 sets of 10 reps FRONT SQUAT 

(Athletes has 8 minutes to complete all 4 sets of front squats, for every missed set the athlete must complete 5 minutes of Mt. Climbers.)

4 sets of 10 reps STRAIGHT LEG DEADLIFT

2 Rounds:

Tire flip  1 lap

Lunge walk (stationary) 12 reps each leg

50 push-ups

2 Rounds: 

Plate push 2 laps

Standing Military press 10 reps

50 push-ups

Cool-down