MONDAY WORKOUT

Everyone gets to compare scores tomorrow 😉 But first… Percentage work for our strength section so keep to the listed numbers or even move slightly lighter if things feel like they will be or starts to get to be unmanageable… 5 Deadlift “1 and 1/2’s” * Pick the barbell up

SUNDAY WORKOUTS

COME CELEBRATE MICHAEL’S SEVEN MONTH BD WITH A WORKOUT! 😉 Strong presented by yours truly tomorrow! We will be working on bringing the barbell into your hip properly along with proper catch timing for Cleans so you don’t get crushed by the barbell on the catch… Fit will play work

FRIDAY WORKOUT

Speed!! Workout and building off our assistance/injury prevention work from last week… Workout… Every 2:00 on the clock for 10 total rounds perform: 100m Row Sprint for time (Put 100m in the monitor so you get exact times each time) Keep all of these as powerful and fast as you

WEDNESDAY WORKOUT

Wednesday! Touch and Go Power Snatches… 5 position like the Cleans last week, but we are going to control the percentages we use so we can focus more on efficiency and barbell speed through the middle of the lift and during catches… 50 and 60% as 5 rep warm ups

MONDAY WORKOUT

Single leg strength continues! Work up to a 3-5 rep Front Rack Split Squat heavy/max set on each leg starting with your weaker leg first and ending with your stronger leg second (YOUR REP MIGHT NOT MATCH BETWEEN LEGS) Since our body works in diagonals/opposites if you’re right handed odds

SUNDAY WORKOUTS

Strong class presented by Jennifer Crawford Power tomorrow with emphasis on the Split Jerk! Fit class will be a little on the heavier end… 5 Clean & Jerks @ 80-85% 1RM 500m Row, 400m Run, .75 Mile Bike or 500m Ski 4 Clean & Jerks @ 80-85% 400m Run, .75

THURSDAY WORKOUT

Thursday game variation is…. “The Broken Standard” 15 Clean and Jerks 12/15 Muscle Ups 15 Snatches 10 Clean and Jerks 8/10 Muscle Ups 10 Snatches 5 Clean and Jerks 4/5 Muscle Ups 5 Snatches (20:00 cap) Since these reps are separated compared to the regular version of the workout you

WEDNESDAY WORKOUT

Games workout variations continue! Scale this one appropriately!! 5 Position Clean (2:30-3:00 per set) (High Hang, Mid, Above, Below, Floor) * At least 2 squat catches out of the five reps per set (50, 60, 70, 75-80, 80-85%) Workout… Bike Cals Toes 2 Bar (Knee Raises/Straight Leg Sit Ups) 15-10-5

MONDAY WORKOUT

Little Crossfit Games fun? 🙂 Single leg strength work… Try to pick a DB weight that you can complete for 3 total sets of each variation with minimal help from your trailing leg each rep… Every 2-2:30 on the clock for 12:00-15:00 (6 total sets) Odd rounds – 10 Lateral

THURSDAY WORKOUT

Thursday! Simple and to the point 😉 85/100 Cal BIKE (7:00 Cap) 50 Alt. DB Snatches (30-40/45-55#) 1000m Shuttle Run (300m, Gate & Back, 100m, Gate & Back, 300m) 50 HANG DB Clean and Jerks (30-40/45-55#) (5 Left Arm followed by 5 Right Arm until they finish the 50 reps)

MONDAY WORKOUT

Alternative loading day 😉 First a lower body complex… Using a Sandbag complete the following with a moderate weight for 3 total sets on a 2:30-3:00 clock each set: 9 Sandbag Deadlifts 6 Sandbag Hug Walking Lunges 3 Sandbag Hug Front Squats Set the bag down as needed and sub

SUNDAY WORKOUTS

Ladies Sunday! Jennifer Crawford Power and Jacquelyn Assman are on the coaching block for Sunday classes!! Team Hero Sunday for Fit… “Terrible Team Tommy V” 😉 21 Squat Clean Thrusters (95/135#)(60-65% 1RM Thruster) 12 Shared Rope Climbs 15 Squat Clean Thrusters (95/135#) 9 Shared Rope Climbs 9 Squat Clean Thrusters

THURSDAY WORKOUT

Thursday! HSPU and T2B Skill practice for 10 mins or so as you set up for the workout… 400/500m Row 25/30 Strict T2B (Strict K2E to scale) 400/500m Row 20/30 Strict HSPUs (Plate, Bear Crawl or Box) 400/500m Row 35/40 Kipping T2B (Don’t overkip on these) 400/500m Row 30/40 Kipping

WEDNESDAY WORKOUT

Wednesday! 3 Rep Cleans (Hang Power, Floor Power, Floor Squat) Every 2:00-3:00 for 6 sets with 70-80% 1RM Workout: 400m Run (Scale to 300m, if needed) 50 KB Sumo DL High Pull (35-53/53-70#) 400m Run 50 Med Ball Slams (25/30-40#) 400m Run 50 Russian KB Swings (35-53/53-70#) (16:00 cap) You

MONDAY WORKOUT

Monday! Simple gut check workout… But first… Quick build up on a hard or maximal set of two on a Rack Thruster for the day… All sets of two working up… Workout… 100 Burpee Box Jumps/Step Ups (20/24″) (12:00 cap) Burpee step backs and ups and step ups on the

FRIDAY WORKOUT

Workout first again tomorrow then the same rehab/injury prevention work afterwards! First… 1 Seated Legless Rope Climb (Legless, leg assisted or 2-3 seated to scale) 10 DB Bench Presses (30-40’s/45-55’s) 15 Straight Legged AbMat Sit Ups 20′ Sandbag/Med Ball Walking Lunges (40-65#/65-95#… Hug object) REST ROUGHLY AS LONG AS IT

THURSDAY WORKOUT

*Your partner can’t save you* (Because you won’t have one ;)) After a quick warm up and some skill drills on the Ski and the Rower… “Sprint Hydroatholon” 600/750m Ski (3:30 cap) 1.75/2.0 Mile Bike 1300/1500m Row (17:00 cap) Should be done a little earlier so take some time and

WEDNESDAY WORKOUT

Heavy day… Maybe 😉 (As always don’t be influenced by what others are doing… Instead go by how things feel as you work up!) Hang Power Snatch or Clean (Your pick) 1-1-1-1-1-1 More experienced can do this in one of two ways… 1.) Heavy “skill” singles with 85-90ish percent for