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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