FRIDAY WORKOUT

New core stability and DBs!   CORE: 2:00 Side Bridge for QUALITY holding on each side (4:00 total)   STRENGTH: 10 DB Loaded Walking Lunge Steps * DBs must be loaded on top of the shoulders either horizontally or vertically * 4 sets to reach your best load for the

WEDNESDAY WORKOUT

REMINDER… NO 6:30PM CLASSES OR ON RAMP TONIGHT!   GLUTE WORK: Single Leg Glute Bridges on Bench x8ea side Banded Clamshells x 10ea side 2 sets   POWER/SKILL: Every minute on the minute for just 10 minutes only ODD – 1 Hang Power Clean EVEN – 1 Power Clean *

THURSDAY WORKOUT

17.4 tonight!   GYMNASTICS: * Try to get your first full strict pull up and/or dip if you are close to one * Every minute on the minute x 10 mins 1st minute – Strict Pull Up Progression 2nd minute – Strict Dip Progression OR 1-4 Ring Muscle Ups or

MONDAY WORKOUT

Squats and sprints!   STRENGTH: Back Squat – 5,4,3,2,1 @ 75% (1:30-2:00 clock per work set)   Warm ups: 50% x 5, 60% x 4 & 70% x 3 (8-10 minutes to warm up)   WORKOUT: 1:30 AMRAP of Double Unders (Single if Doubles are a major struggle) IMMEDIATELY INTO…

FRIDAY WORKOUT

Final squat Friday before we switch things up next Friday!   STRENGTH: Front Squat 10-8-6-4-2-1 * Steadily work up working the following guidelines: 10 – 60-65% 8 – 70-75% 6 – 75-80% 4 – 85-90% 2 – 90-100% 1 – 95-101%   * 20-25 minutes to work through all six

FRIDAY WORKOUT

Pause Squats 😉   STRENGTH: 2RM Pause Front Squat (3 second pause at the bottom of ALL reps, including warm ups) * 15 minute only, so work up quickly   WORKOUT: “Cardio Death” Complete as many reps as possible in 1:30 of the following: 10 Med Ball Slams (25-30/30-50#) 15

FRIDAY WORKOUT

Chains!   STRENGTH: Work up to a heavy set of 2-3 reps on a Front Squat in 15-20 minutes using 6-8 total sets… * For those with a big enough baseline strength you will have 1 chain on each side of the barbell, inside your bumper plates… * Women should

THURSDAY WORKOUT

Gymnastics… Week 2!   STRENGTH/SKILL: Perform a 60-70% 1RM Strict CTB Pull Up set at normal tempo (OR your individual progression from last week with an extra rep) (For most of you this will mean adding 1 rep onto the sets you did last week… Try to perform this set

MONDAY WORKOUT

6 workout day? 😉   POWER/SKILL: 3 rep Mid-Thigh SQUAT Clean (Pause for 3 secs at the Mid-Thigh position before sliding back up & finishing… Feel your hammies stretch!) * Just 15 minutes to go heavy on this * Do a 50% strict CTB Pull Up set between each set

MONDAY WORKOUT

Snatch test!   POWER TEST: Power Snatch 1RM (Hang or Floor) * Floor is preferred *   Be perfect on the early, lighter sets so you’re ready for the heavier ones…   Bar only skills: – OH Squat, Snatch Balance, High Hang with Pause, Below Knee with Pause & Mid-Shin

FRIDAY WORKOUT

Heaviest Bench!   STRENGTH TEST: Bench Press 1RM (Your pick in terms of grip and warm ups, but make sure to take at least 2 minutes between sets once you hit the 90% barrier) * 20 minutes *   WORKOUT: 84 Double Unders 21 Med Ball Slams (25#/30-50#) 60 Double

WEDNESDAY WORKOUT

An old school Crossfit barbell workout…   STRENGTH/POWER: 30:00 total From 0:00-10:00 on the clock after some technical explanation for all three lifts before starting the clock perform the following: Strict Press 5-5-5 (60, 75, 85-90% if you have a 1RM)   FROM 10:00-20:00 ON THE CLOCK… Push Press 3-3-3-3

THURSDAY WORKOUT

Open WOD 16.2 comes out tonight!   Watching party starts at 7pm!   SKILL/POWER: 2 Rep Split Jerk (1st Rep – Non-dominate leg in front) (2nd Rep – Dominant leg in front)   * Work up slowly and really work solid splits and strong positions for 15 minutes ONLY *

FRIDAY WORKOUT

Little change of pace day…   POWER: Take 15-20 minutes to figure out your best 5 rep NO STEP Box Jump max…   Rest as needed between your 5 rep sets and see how high you get!   WORKOUT: Perform as many rounds plus extra reps as possible in 20