Wednesday

Warm-up:
10 OHS, PVC
10 sit-up
10 Deadlift, PVC
x 2

3 rounds:
250 m run
25 squats hops
15 presses, #45/#30

Conditioning-
"Tabata Treadmill"
20 seconds max effort
10 seconds rest

*you don't have to use a treadmill but it's the moat efficient
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Tuesday

Warm-up:
25 Jumpe rope
5 burpees
10 lunges
10 sit-ups
25 jump ropes
x 1

Strength: Back Squat
#1 set-5 x 65% (working weight)
#2 set-5 x 75% ("")
#3 set-5 x 85% ("")
*last set do as many reps as possible

What is my "working weight"?
90% of your 1 rep max.
Example: 1 rep max of #100, working weight is-#90

Metcon-
Complete 4 rounds of:
200m run
50 air squats
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Monday, 6/28

Warm-up:

400m jog

20 Bicycles

20 Squats

3 x 5 reps, 50% of 1RM (Back Squat)

Strength

Back Squat

#1 set- 5 x 65% 1RM

#2 set- 5 x 75% 1RM

#3 set- 5 x 85% 1RM
*last set perform max repetitions

Metcon

Complet 15-12-9

Back Squat, 75/115

Dips (ring or bench)

Friday

Warm-up:
200m jog
25 jump ropes
5 push-ups
5 burpees
x 2

AMRAP 15 minutes
10 sit-ups
10 ring rows
10 push press, #45/#65

Conditioning-Run
Time trial
9 minute
*cover as much distance as possible
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Wednesday, 6/23

Warm-up-
Walking lunges, 10 each leg
10 arm circles, fwd and backwards
10 sit-ups
100m jog
x 2 rounds

Metcon:
5 rounds of:
10 Box jumps, 15"-20"
10 thrusters, 65/45 or #25
10 push-up
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Tuesday

Warm-up:
5 push-ups
10 squats
10 push-ups
15 squats
x 1

Complete 5 rounds:
#25 Dumbell Over Head Lunge, 50'
12 Burpees

Conditioning:
8 x 200 m run
Rest 25 seconds

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Monday: 6/21

Warm-up-
Jump rope: 60 seconds
15 Squats
60 second plank
10 push-ups
5 pull-ups
x 2 rounds

Strength
"CrossFit Total"
Back squat
1-1-1-1-1
Deadlift
1-1-1-1-1
Press
1-1-1-1-1

*find your 1 rep max and report to me your 1RM for each lift
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Friday

Warm-up:
25 jumping jacks
25' lunges
10 push-ups
10 sit-ups

Deadlift
5 x 5

Zanna
Warm-up: 3 x 5 (#75)

#1-80
#2-90
#3-100
*do as may reps as you can on #3

Casey
Warm-up: 3 x 5 (#135)

#1-145
#2-160
#3-170
* do as many reps as you can

Metcon:
"Tabata Stairs"

Run to top and walk down, repeats 10 cycles (time each sprint)
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Thursday

Warm-up:
100 skips

100 push-ups
100 sit-up
*for time
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Wednesday

Warm-up:
60 second plank
5 push-up
50' lunges
x 3 rounds

Conditioning:
AMRAP 3 minute
5 burpee
5 weighted sit-ups
5 goblet squat
Rest-1:30
Repeat 3 more cycles (4 total)

*goblet squat-dumbbell held in front of body like a front squat
*weigt sit-ups: #10, laying down weight is held over chest with locked arms, sit-up with weight over head like a press
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Warm-up:

5 minutes, Stairs

WOD:

Complete 5 rounds of:

50 Squats

400m run

Monday-6/14

Warm-up:
Jump rope, 1 minute
10 Sit-ups
1 minute plank
10 lunges (each side)
X 2

AMRAP 12 minutes
5 pull-up (ring or 10 jumping)
10 push-us
15 squats
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Thursday

Time to kick things off again....................You guys ready?

WOD: 6/10

3 rounds of:

200m run/jog

10 push-ups

10 front squats, 45/75

Wednesday, 6/3

Warm-up

Jumping jacks, 30 seconds

Bicycles, 30 seconds

Plank, 30 seconds

Jumping Jacks, 45 seconds

Bicycles, 45 seconds

Plank, 45 seconds

Complete 21-15-9

Front Squat, (#65)

Push Press, (#65)

Wednesday

Warm-up:

10 step-up (5 each leg)

10 KB or DB swing (pick a lite weight)

30 seconds of bicycles

Metcon:

Complete 3 rounds of:

200m run

15 squat hops

12 press (#45)

9 Deadlift, #155

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