Week of May 8th, 2017

Crossfit M-Sat

Monday 5/8/17

Strength/Skill
1.)
10 min. to build to a heavy single/ 1 Rep Max Push Press

2.)
10 min. to build to a heavy single/ 1 Rep Max Back Squat

WOD
20 HSPU (S=30 Hand Release Push Ups)
400 m. run
30 Wall Balls (20,14)
400 m. run
20 HSPU (S=30 Hand Release Push Ups)
400 m. run
30 Wall Balls (20,14)
400 m. run
*15 min. cap

Tuesday 5/9/17

Strength/Skill
Every 3 min. x 18 min. (3 sets each of)
1st 3 min.- 10 DB Flys + 30 sec. of Dip Work/ Progressions + 6 Turkish Get Ups (3L, 3R)
2nd 3 min.- 100 m. Double KB Bottoms Up Carry (Same weight) + 100 m. Farmers Carry (AHAP) + 10 Bottoms up Kettle Bell Press (5L, 5R)

or
In 15 min. :
3-position Clean (floor, knee, mid-thigh)
1@65%
1@70%
1@75%
In no more then 4 sets find your Max 3 Position Squat Clean

WOD
7 min. AMRAP
3/3, 6/6, 9/9, 12/12, 15/15, etc.
DL (225,155)
Burpees over the bar

AP: Core/Sprints/Stretch/Cool Down

Wednesday 5/10/17

Strength/Skill
16 min. EMOM
1st min.-10 DB Bicep Curls + 10 DB Tri. Extensions (AHAP)
2nd min.- 10 Double DB Bent Rows (AHAP)
3rd min.- 45 sec. of skill/weakness/core
4th min.- 10 Lat. DB Raise w/ 2 sec. hold at top of reps + 10 Front DB Raise w/ 2 sec. hold at top of reps

or
In 15 min. :
3-position Snatch (floor, knee, mid-thigh)
1@65%
1@70%
1@75%
In no more then 4 sets find your Max 3 Position Squat Snatch

WOD
800 m. run
50 Shoulder to OH (115,75)
50 Hang Power Cleans (115,75)
800 m. run
*break up STOH and HPC any way you want.
*20 min. cap, goal is sub 15 min.

Thursday 5/11/17

*make up a strength
or
#1,2 and 3

WOD
*make up a wod
or
1.)
800 m. run: Rest 3 min.
600 m. run: rest 2 min.
400 m. run: rest 90 sec.
200 m. run

2.) With remaining time Choose one:
-Work on a Skill in remaining time
-Core
-Cool Down and Stretch
-make up a strength you didn’t do from Monday, Tuesday or Wednesday.

Friday 5/12/17

Strength/Skill
1.)
10 min. to build to a heavy/ 1 Rep Max Bench Press

2.)
10-15 min. to Find 1 Rep Max DL

WOD
50 Double Unders (S= X 2 Singles)
50 KB Swings (53,35)
40 Box Jumps (24,20)
40 Front Lunges (95,65)
30 T2B (S=knee raises/toes to pole)
30 SDHP (95,65)
*15 min. cap

Saturday 5/13/17
WOD
Partner WOD

Project Fit M-F

Monday

Strength:
1.)
10 min. to build to a heavy single/ max Back Squat (have a spotter)

2.)
EMOM x 12 min.
1st- 10 Barbell Good Mornings
2nd- 10 Barbell or 15 DB Glute Bridges
3rd- 10-20 Back Extensions

WOD:
25 Hand Release Push Ups
400 m. run
25 Wall Balls
400 m. run
25 Hand Release Push Ups
400 m. run
25 Wall Balls
400 m. run

Tuesday 5/9/17

Strength:
1st 3 min.- 100 m. Bottoms up KB Carry (Same weight) + 10 DB Tricep Extensions + 20 1 Arm DB Bent Over Rows (10L, 10R)

2nd 3 min.- 10 Bottoms up KB Press (5L, 5R)+ 10 DB Flys on Wall Ball + 10 Dips.

WOD:
7 min. AMRAP
3/3, 6/6, 9/9, 12/12, 15/15, etc.
DL
Burpees over the bar

Wednesday 5/10/17

Strength:
1.)
8 min. to find 1 rep max Push Press

2.)
Every 2 min. x 4 sets:
45 sec. of battle ropes + Max RR/Banded Pull Ups or 2-3 Rope Climbs f/ floor

WOD:
800 m. run
50 DB Shoulder to OH
50 Heavier Russian KB Swings
800 m. run
*break up STOH and Swings any way you want.
*20 min. cap, goal is sub 15 min.

Thursday 5/11/17

*Make up missed strength
or
*Make up a WOD
or
*Today’s class WODs

Friday 5/12/17

Strength:
1.)
10 min. to find 1 Rep Max DL

2.)
10 min. to find 1 Rep Max Bench Press (have a spotter)

WOD:
50 Heavy Rope Singles or 100 Single Unders
50 Slam Balls
40 Box Jumps
40 OH Plate Lunges (20L, 20R)
30 Knee Raises/T2 Pole/Leg Raises/ Slam Ball Sit Ups
30 KB SDHP (Heavier then usual)
*15 min. cap

G-fit Bootcamp Tu, Wed & Fri

Monday 5/8/17

Workout:
2 Rounds of: 2 min. of work at each of the following:
1st- 100 m. Wall Ball run then max Wall Balls
2nd- 100 m. Wall Ball run then max Wall Ball Sit Ups
3rd- 100 m. Wall Ball run then max DB Squat-Curl-Press
4th- 100 m. Wall Ball run then max reps Mountain Climbers
5th- 100 m. Wall Ball run then max reps Ring Rows
rest 1-2 min. b/t Rounds

AP: Fast Eddies

Tuesday 5/9/17

Workout:
7 min. AMRAP
3/3,6/6,9/9,12/12, 15/15 etc.
KB DL (Heavier KB then usual)
Burpees
*rest 3 min. and then
7 min. AMRAP
3/3,6/6,9/9,12/12,15/15 etc:
DB Thrusters
Toes to Pole w/ a lightish wall ball

AP: 2-3 Sets:
1.) 60 sec. Left Plank
2.) 10 Ab Roll outs
3.) 60 Ankle Taps
4.) 60 sec. Rt. Plank
5.) 60 sec. 6” inch hold
6.) 30 KB Side Bends (15 L, 15 R)

Wednesday 5/10/17

Workout:
3 Rounds w/ 1 min. of work at each of:
1.) DB Burpee to Ren. Rows
2.) Battle Ropes
3.) Dips
4.) Russian KB Swings
5.) Lat to Front DB Raises
6.) Shuttle Runs
7.) Rest

AP:
2 Rounds of 30 sec. at each alternating:
1.) Glute Bridge w/ feet elevated on plate
2.) Glute Bridge Hold w/ feet elevated on plate
3.) Left Leg Straight Glute Bridges
4.) Right Leg Straight Glute Bridges
5.) Left Leg Side Raise w/ band
6.) Right Leg Side Raise w/ band

Friday 5/12/17

Workout:
Partner Workout
24 min. AMRAP
800 m. relay(100 m. at a time)
30 Box Jumps/Step Ups(Total): partner holds 6” inch hold
40 Alt. 1 arm DB Snatch(total): partners go at same time
50 DB Floor Press(total): Partner Holds Plank Push Up
60 Walking Lunges (Each): partners go at same time
70 Slam Balls (total): partner holds plate OH
80 Jump Rope (each): Partners go at the same time

AP:
Krystle’s Choice

Endurance Wed

Wednesday 


“Mini Murph”
1 mile run
then
50 Pull Ups
100 Push Ups
150 Air Squats
*break up any way you want
then
1 mile run
*30 min. cap