A)
4 Minute AMRAP:
6 Jumping lunges
8 Alt DB snatches (50/35)
10 HR push ups
rest 2 minutes
3 Minutes max Double unders
rest 2 minutes and repeat from the top
OVERFLOW:
20 Minute row at 75% effort
A)
4 Minute AMRAP:
6 Jumping lunges
8 Alt DB snatches (50/35)
10 HR push ups
rest 2 minutes
3 Minutes max Double unders
rest 2 minutes and repeat from the top
OVERFLOW:
20 Minute row at 75% effort
A)
Build to a 5RM back squat (15 minutes)
B)
2 Minutes on 2 minutes off until you have completed the following:
21-15-9
Dead lift
HSPU
right into,
21-15-9
Thruster (9565) *1 SECOND PAUSE AT THE TOP OF EACH REP
Sumo deadlift high pull
OVERFLOW:
For time:
100 Wall balls (30/20)
*Each time you break STOP and rest 1 minute
rest 5 minutes then,
10 Minute AMRAP:
5 Overhead squats (135/95)
10/7 Cal row
A)
For time:
54 S2OH (135/95)
54 Box jumps (24/20)
64 TTB
65 Burpees
70 KB swings (55/35)
70 Pull ups
OVERFLOW:
10 Rounds for times: (2 minutes rest btw rounds)
10/5 Cal bike
5 Dead lifts (275/185)
A)
For time:
3000m row
60/45 Cal assault bike
60 Burpee box jumps (24/20)
*Today you will be flipping a coin. Heads- you will start with the row and work your way down. Tails- you will start burpee box jump and working your way up.
OVERFLOW:
For time:
15-12-9
Clean and jerk (135/95)
30-24-18
Toes to bar
Rest 3 minutes then,
For time:
21 Cal ski erg
15 Bar muscle ups
9 Hang squat cleans (155/105)
A)
6 Minute EMOM
3 Hang squat snatches
B)
7 Minute AMRAP:
12 hang squat snatches (115/75)
4 burpees
1 Muscle up OR C2B pull up
4 burpees
2 MU
4 burpees
3 mu
etc.
Rest 4 mins
7 Minute AMRAP:
12 hang squat snatches (115/75)
100m run
2 Handstand push ups
100m run
4 HSPU
100m
etc.
OVERFLOW:
3 Sets:
3 Minute AMRAP: (5 MINUTE REST BTW)
10 Cal bike
3 Dead lift (315/225)
A)
Todays workout will take a team, as well as courage.
In teams of 2 complete 14 rounds of the following: (7 rounds each)
3 Minutes max calorie row
*While your partner is working you are fully resting
*its always a sad day watching someone with less talent beat someone more capable, just because the other lacks heart…don’t let your partner down. Work hard each time you’re on the rower.
*You will be going off of the gym clock but do not touch the monitor for the entire workout.
*Score is total calories
OVERFLOW:
30 Minutes of mobility
A)
Every 5 minutes for 30 minutes (6 sets)
20 Wall balls (20/14)
Run to the speed bump and back (200m)
5 TNG squat cleans (Pick a weight you can go unbroken with)
*if you break up or stop moving during the wall balls, STOP and complete 3 burpees
*if you do not complete the 5 TNG squat cleans in one set you must do all 5 TNG again. This can not be broken up.
OVERFLOW:
4 Rounds for total time: (rest 1 minute btw each round)
20/15 Cal bike
20/15 Cal row
15 Power snatches (95/65)
A)
2 sets:
25ft HS walk or 3 Wall walks
30 Sec L sit
Banded walk
B)
9 Rounds for time:
6 S2OH (135/95)
6 Box jumps (24/20)
2 minute rest then,
8 Rounds for time:
8 Toes to bar
8 Burpees
2 minute rest then,
7 Rounds for time:
10 KB swings (55/35)
10 Pull ups
OVERFLOW:
5 Rounds for time:
8 Front squats (185/125)
4 Burpee muscle ups
A)
3 Rounds for times: (2 minute recovery btw rounds)
500m row
20/15 Cal bike
20 Burpee box jumps (24/20)
500m row
OVERFLOW:
For time:
1 Mile run
right into,
21 Dips
9 Power cleans (205/135)
15 Dips
7 Power cleans
9 Dips
5 Power cleans
Have you planned out your week? Do you know how many days you’re going to make it to the gym, have you meal prepped? Have you scheduled and planned out your week for success?
Most people fall short of reaching their goals, not due to effort, drive, skill or capabilities. No. It’s because they didn’t map out their approach. In order to lose the weight you came here to lose, get stronger, faster or just get in shape for the summer, you NEED A PLAN! You will come close, as most do, but you will inevitably fall short without a plan of execution.
So whats your plan? What are you going to do this week to get you just 1% closer to your goals?
A)
Squat clean: Barbell cycling
set 1) 3 reps
set 2) 4 reps
set 3) 5 reps
set 4) 6 reps
*This is about developing the skill of moving a barbell, not about maxing out.
*Increase weight as the reps go up
B)
20 Minute AMRAP:
1 Mile run
then, in the remaining time complete:
AMRAP:
6 Burpee pull ups
9 Clean and jerks (115/75)
12 Wall balls (20/14)
Have you planned out your week? Do you know how many days you’re going to make it to the gym, have you meal prepped? Have you scheduled and planned out your week for success?
Most people fall short of reaching their goals, not due to effort, drive, skill or capabilities. No. It’s because they didn’t map out their approach. In order to lose the weight you came here to lose, get stronger, faster or just get in shape for the summer, you NEED A PLAN! You will come close, as most do, but you will inevitably fall short without a plan of execution.
So whats your plan? What are you going to do this week to get you just 1% closer to your goals?
A)
3 sets: (12 minute cap)
3-5 Muscle ups
20 GHD sit us
20 Single leg KB deadlifts (10 ea. leg)
B)
3 Minute AMRAP:
10 Box jumps (24/20)
10 KB swings (55/35)
10 Push ups
rest 3 minutes
3 Minute max calorie row
rest 3 minutes, then, repeat from the top
Have you planned out your week? Do you know how many days you’re going to make it to the gym, have you meal prepped? Have you scheduled and planned out your week for success?
Most people fall short of reaching their goals, not due to effort, drive, skill or capabilities. No. It’s because they didn’t map out their approach. In order to lose the weight you came here to lose, get stronger, faster or just get in shape for the summer, you NEED A PLAN! You will come close, as most do, but you will inevitably fall short without a plan of execution.
So whats your plan? What are you going to do this week to get you just 1% closer to your goals?
A)
Wide stance back squat:
3x10 @31X1 TEMPO
*feet in sumo stance squatting to a med ball to ABOVE PARALLEL
B)
Every 6 minutes for 24 minutes (4 sets)
20/15 Cal bike
15 Handstand push ups
50 Double unders
*The quicker you move the more rest you get
Have you planned out your week? Do you know how many days you’re going to make it to the gym, have you meal prepped? Have you scheduled and planned out your week for success?
Most people fall short of reaching their goals, not due to effort, drive, skill or capabilities. No. It’s because they didn’t map out their approach. In order to lose the weight you came here to lose, get stronger, faster or just get in shape for the summer, you NEED A PLAN! You will come close, as most do, but you will inevitably fall short without a plan of execution.
So whats your plan? What are you going to do this week to get you just 1% closer to your goals?
A)
3 sets:
20 Shoulder taps
10 Dips (weighted if possible)
Banded walk
B)
8 Minute AMRAP: in ascending order
1 Thruster (95/65)
1 Burpee over bar
2
2
and so on…
REST 5 minutes then,
For time: in descending order, highest round completed down to 1
Power snatch
Burpee over bar
*example: you finish your 11th round of thruster/ burpees. You rest 5 minutes and then complete for time 11,10,9,8 down to 1 of power snatch/ burpee
Have you planned out your week? Do you know how many days you’re going to make it to the gym, have you meal prepped? Have you scheduled and planned out your week for success?
Most people fall short of reaching their goals, not due to effort, drive, skill or capabilities. No. It’s because they didn’t map out their approach. In order to lose the weight you came here to lose, get stronger, faster or just get in shape for the summer, you NEED A PLAN! You will come close, as most do, but you will inevitably fall short without a plan of execution.
So whats your plan? What are you going to do this week to get you just 1% closer to your goals?
A)
3 Sets for max reps:
7 Minute AMRAP: (3 minute recovery btw sets)
800m run
20 TTB
In the remaining time complete as many calories on rower as possible.
*Score is total number of calories for each separate round.
*Today is a base day, which means keep every rounds as close to the same about of calories each round.
*THIS MEANS YOU WILL HAVE TO HOLD BACK ON ROUND ONE EVEN THOUGH YOU WILL HAVE THE CAPABILITY TO GO AT A FASTER PACE. (consistency is the name of the game)
Time management is something, as coaches, that is always on our minds. We also want to value your time as much as possible. Making sure you arrive early enough to not only move your body around a bit before hand, but, also being present at the top of the hour allows class to start promptly on time.
If it doesn’t help thinking about the value it brings you by showing up early, please consider the value you are taking from the others in class by not doing so.
Thank you so much, now lets get to the goods…
A)
Squat snatch: Barbell cycling
set 1) 3 reps
set 2) 4 reps
set 3) 5 reps
set 4) 6 reps
*This is about developing the skill of moving a barbell, not about maxing out.
*Increase weight as the reps go up
B)
For time: (10 minute cap)
100 Burpees
*at the top of every minute STOP and complete 4 toes to bar
REST 2 minutes then,
For time: (10 minute cap)
100/70 cal assault bike
*at the top of every minute STOP and complete 10/8 push ups
Time management is something, as coaches, that is always on our minds. We also want to value your time as much as possible. Making sure you arrive early enough to not only move your body around a bit before hand, but, also being present at the top of the hour allows class to start promptly on time.
If it doesn’t help thinking about the value it brings you by showing up early, please consider the value you are taking from the others in class by not doing so.
Thank you so much, now lets get to the goods…
A)
2 sets:
10-20 sec handstand hold
20 GHD sit ups
Banded walk
B)
4 Rounds for max reps:
1 Minute max chin ups
1 Minute max sumo deadlift high pulls (115/75)
1 Minute max double unders
1 Minute rest
*Today is actually a base day even though the duration of work is short.
What this means is do not go at a pace you can not maintain. Do your best to move at a pace that allows realistic rest during the working minute to ensure you get the same number of reps in each movement for each round.
Getting the same number each round might take more and more effort each round…that is ok.
“When tired, TRY HARDER.” - Coach Jimmy
Time management is something, as coaches, that is always on our minds. We also want to value your time as much as possible. Making sure you arrive early enough to not only move your body around a bit before hand, but, also being present at the top of the hour allows class to start promptly on time.
If it doesn’t help thinking about the value it brings you by showing up early, please consider the value you are taking from the others in class by not doing so.
Thank you so much, now lets get to the goods…
A)
In 3 sets build to a max weight 25ft front rack walking lunge.
B)
4 Rounds for times: rest 2 minutes btw rounds
10 Overhead squats (95/65)
Run to the speed bump and back
10 Hang squat snatches (95/65)
*Today is a “hard day.” This means the goal is to move as quickly as possible every round (without thinking of how it will impact your subsequent rounds).
*Slowing down is OK, but only if you have slowed down due to lack of physical ability…NOT mental capacity.
”When tired, apply fitness” - Coach Kyle
Do your best to get to the gym 10 minutes before class to heat yourself up.
A)
3 Rounds (not for time)
3 Wall walks
30 second hanging L sit
Banded walk
B)
6 Minute AMRAP:
6 S2OH (135/95) *1 sec pause at the top of each rep
6 Box jumps (24/20)
Rest 2 minutes then,
6 Minute AMRAP:
8 Toes to bar
8 Burpees
Rest 2 minutes then,
6 Minute AMRAP:
10 KB swings (55/35)
10 Pull ups
A)
3 rounds for max reps:
7 Minute AMRAP: (3 minute recovery btw rounds)
1000/750m row *goal is to keep your 2k pace
35 Wall balls (20/14) *goal is unbroken
In the remaining time complete as many DB snatches as possible.
*Today is a “Base day” which means the goal is to keep each round as close to the same reps every time. Do not go out too hot and burn out. Keep a consistent pace throughout the entire round…then hold that pace for the next 2 rounds.
Base days are NOT easy…they are arguably harder than “hard days” due to challenge of consistency. See you soon!!
Olympic lifting:
A)
5 sets: (2-3 minute recovery btw sets)
2 Front squats + 1 split jerk *2 sec pause in the catch position of the jerk
B)
6 sets: (2-3 minute recovery btw sets)
Power clean 1.1.1 + squat clean and jerk
C)
4 sets: (1-2 min recovery btw sets)
Snatch pull 1.1.1
9:30 CROSSFIT CLASS:
“JENKINS”
40 minute AMRAP (with a Partner)
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
Split work between partners as needed. Run together.