Monday, April 30, 2018
Warmup (10 min): Dynamic/Outdoor
Skill Work/Fun Shit (15 min): Medicine Ball Cleans then
3×10 Med Ball Cleans, Pushups
Strength/Max Effort Practice (20 min): Front Squat or Safety Squat
50%x 5, 60%x 4, 70%x 3, 80%x 2, 90%x Max Reps (using heavy double #)
*Level 1 5×5
Conditioning (15 min): “Task 1 & Task 2”
Task 1: Carry 35-70 lbs 400m…go fast
Task 2: 50 KB Swings *Scale up 85 swings then 25 Goblet Squats *Scale Up 20 KB rev lunges/side
Tuesday, May 1, 2018–6:30 ARC and Open Gyms
Wednesday, May 2, 2018–compare to 4/4/2018
Warmup (10 min): 5 rounds of
:30 jumprope or jumping jacks
7 med ball passes w/partner or two
Strength/Power (35 min): 10 rounds of
Bench/Press/Push Press, 40-50% ladder down from 10 (10 reps first rd, 9 second…)
Goblet Squats, 12 reps *Scale up Double DB Squats, 12 reps
KB Swings, 15 reps
*Level 1 5 rounds, add 60-90 seconds light cardio between each round
Conditioning (15 min): “Newly Single Annie”
Single Unders/Situps 150/50, 120/40, 90/30, 60/20, 30/10
*Scale Up “Annie” Double Unders/Situps 50/50, 40/40…
*Level 1 5 rounds 30-50 single unders, :20-:30 plank
Thursday, May 3, 2018–6:30 ARC and Open Gyms
Friday, May 4, 2018
Warmup (10 min): 5 rounds
Deadlift (95/65/35), 5 reps
Row or Bike :30
Accom Resistance/Speed Strength (25 min): 5 rounds of
Deadlift, 50-60% plus red or blue band for 5 reps *Level 1 5×5
Wreckbag Jump Squats, 3-6 reps (EXPLODE LIKE BOMB) *Level 1 Wreckbag Squats 4-8 reps
KB Single Leg DLs, 5-8/side *Level 1 KB Goodmornings 5-8 reps
Conditioning (25 min): 15 min AMRAP
10 ring rows *Scale up 10 pullups
15- 20 air squats *Level 1 add :30 bike after squats
400m run OR 500m row
Saturday, May 5, 2018–7:00 to 9:00 open gym
Sunday, May 6, 2018
7 AM Mindful Lifting, Nuggets Vol 2
8 AM CrossFit Class Triple Crown Workout “Grace”
