SATURDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching
Squat Stretching

SKILL
FRONT SQUAT
3 Reps. @ 65%
3 Reps. @ 75%
3 Reps. @ 85%
2 Reps. @ 95%
1 Reps. @ 100%
20 Min. CAP

STRENGTH/METCON
10 FRONT SQUATS #135(Rx) #115(Rx) (Scaled) #95 #65
20 CALS. ROW OR BIKE

10 POWER JERK #135(Rx) #115(Rx) (Scaled) #95 #65
20 CALS. ROW OR BIKE

10 FRONT RACKED BARBELL LUNGES #135(Rx) #115(Rx) (Scaled) #95 #65
20 CALS. ROW OR BIKE

30 MIN. AMRAP





 

FRIDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching
Coaches Warm Up

SKILL
SNATCH PULL Aka: "PANDA PULL"
2 Reps. @ 55%
2 Reps. @ 65%
2 Reps. @ 75%
2 Reps. @ 85%
2 Reps. @ 95%

POWER SNATCH
3 Reps. @ 50%
3 Reps. @ 60%
3 Reps. @ 70%
3 Reps. @ 80%
3 Reps. @ 85%

25 Min. CAP

STRENGTH W.O.D
25 TU's or 50 DU's or 100 SU's
3 POWER SNATCHES #155(Elite) #135(Elite) #135(Rx) #115(Rx) (Scaled) #95 #65
6 TOES TO BAR
9 WALL BALLS #20 #14

4 Rounds For Time: 20 Min. CAP

THURSDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching
Coaches Warm Up

ENDURANCE W.O.D
1200M ROW OR RUN OR BIKE 150 CALS.
50 BACK SQUATS #95(Rx) #65(Rx) (Scaled) #75 #55
40 CROSSFIT KETTLE BELL SWINGS #53 #35

800M ROW OR RUN OR BIKE 120 CALS.
40 THRUSTERS
30 PUSH UPS

600M ROW OR RUN OR BIKE 100 CALS.
30 OVER HEAD SQUATS
20 PULL UPS

400M ROW OR RUN OR BIKE 60 CALS.
20 BARBELL LUNGES (KNEE KISSES THE FLOOR)
10 BOX JUMPS 24/20

FOR TIME: 50 MIN. CAP
ATHLETE THIS WILL BE CARDIO INTENSIVE WITH HIGH REPETITION. MAKE SURE TO NOT RACK THE WEIGHT. YOU WILL HAVE TO CLEAN FROM FLOOR TO SET YOUR BARBELL IN POSITION FOR EACH EXERCISE. GOOD LUCK!







 

WEDNESDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching
Squat Stretching
Coaches Warm Up

SKILL
SQUAT CLEAN & SPLIT JERK
2 Reps. @ 50%
2 Reps. @ 60%
2 Reps. @ 70%
2 Reps. @ 80%
2 Reps. @ 90%
20 Min. CAP

STRENGTH W.O.D
3 SQUAT CLEAN & SPLIT JERKS #225(Rx) #175(Rx) (Scaled) #155 #105
6 SAND BELL TOSS OVERS #50 #40 #30
100m SPRINT

5 Rounds For Time: 20 Min. CAP

CORE WORK
20 V-Sit Ups
20 Stick Sit Ups
20 Russian Twist

3 Rounds For Time: 7 Min.









 

SATURDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching
Coaches Warm Up

SKILL
MAX BENCH PRESS
6 Reps. @ 65%
6 Reps. @ 75%
5 Reps. @ 85%
5 Reps. @ 95%
3 Reps. @ 105%
3 Reps. @ 110%
2 Rep. @ 120%
2 Rep. @ 130%
1 Rep. @ 140%
20 Min. CAP

BENCHMARK W.O.D
"CHRISTINE"
500m ROW
12 DEADLIFTS (BODYWEIGHT)
21 BOX JUMPS 24/20

3 ROUNDS FOR TIME: 15 Min. CAP
-REST- 3 Min.

"ANNIE"
50-40-30-20-10
DOUBLE UNDERS OR SINGLE UNDERS
V-SIT UPS

FOR TIME: 7 Min. CAP


 

FRIDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching
Squat Stretching

SKILL
FRONT SQUAT
4 Reps. @ 55%
4 Reps. @ 65%
4 Reps. @ 75%
4+ Reps. @ 85%

BACK SQUAT
4 Reps. @ 55%
4 Reps. @ 65%
4 Reps. @ 75%
4+ Reps. @ 85%

25 Min. CAP

STRENGTH/METCON W.O.D
200m ROW OR RUN OR BIKE 30 CALS.
3 BACK SQUAT #155(Rx) #115(Rx) (Scaled) #95 #65
2 PUSH JERKS #155(Rx) #115(Rx) (Scaled) #95 #65
1 Legless Rope Climb

20 Min. AMRAP


 

WEDNESDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching
Squat Stretching
Coaches Choice Warm Up

HAPPY BIRTHDAY GABBY!!!
6-12-18-24-30-36*
BUY IN: 800m RUN OR ROW 800M OR BIKE 60 CALS.

POWER CLEAN #135(Rx) #115(Rx) (Scaled) #95 #65
TOES TO BAR
WALL BALL SHOTS #18 #10
DEADLIFTS #135(Rx) #115(Rx) (Scaled) #95 #65
V-SIT UPS

BUY OUT: 800m RUN OR ROW OR BIKE 60 CALS.

FOR TIME: 50 Min. CAP





 

THURSDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching
Coaches Warm Up

SKILL
SNATCH PULL Aka: "PANDA PULL"
3 Reps. @ 55%
3 Reps. @ 65%
3 Reps. @ 75%
3 Reps. @ 85%
3 Reps. @ 95%

SPLIT SNATCH
2 Reps. @ 55%
2 Reps. @ 65%
2 Reps. @ 75%
2 Reps. @ 85%
2 Reps. @ 95%

30 Min. CAP
Athlete, please work on technique and form.

STRENGTH W.O.D
25 DU's or 50 SU's
1 SPLIT SNATCH #155(Elite) #135(Elite) #135(Rx) #115(Rx) (Scaled) #95 #65
1 POWER SNATCH
1 SQUAT SNATCH
3 TOES TO BAR OR 1 BAR MUSCLE UP

15 Min. AMRAP

 

WEDNESDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
Squat Stretching
PVC Stretching
Coaches Warm Up

SKILL
(S.T.O.H) Shoulder To Over Head
3 Reps. @ 45%
3 Reps. @ 55%
3 Reps. @ 65%
2 Reps. @ 75%
2 Reps. @ 85%
1 Reps. @ 95%
1 Reps. @ 100%
30 Min. CAP
-Shoulder Press - Push Press - Push Jerk

Athlete, shoulder to overhead series, the first lift that probably comes to mind is the shoulder press. On some days and depending on the weight, it seemingly takes your entire body to move any weight close to your body overhead. The truth is that it does take your entire body to move that weight overhead; it is that quality that makes the shoulder to overhead lifts important for building core and shoulder strength, as well as developing power and speed. If done correctly, an athlete should able to push press 30% more weight than the shoulder press. Similarly, a push jerk max should be about 30% heavier than a push press max.

STRENGTH/METCON
1 BACK SQUAT #225 #175 (Scaled) #155 #115
1 FRONT SQUAT #225 #175 (Scaled) #155 #115
15 KETTLE BELL SWINGS #53 #35
RUN OR ROW 400m or BIKE 50 Cals.

5 Rounds For Time: 30 Min. CAP
Athlete, make sure to add 1 rep to your squat as every round is cleared. Example, 1,2,3,4,5.
This workout is a focus point on general quads, medial quad, glutes, and hamstrings.
Good Luck on this workout.