Tuesday

coach will warm you up accordinglyA. 10 min EMOM:
min 1: 6-10 Pull-Up/ TTB/ C2B/ MU
min 2: 35-50 Dubs / Heavy Rope Skips
+
30 min AMR:
3 min Row for meters
21 Ab-mat Sit-up
13 Ring Rows
8 alt BB FR Rev Lunge steps (50/29k)
*all rows should be the same pace. Sustainable is the key. score is rounds + meters rowed.
*Big ranges on the emom, choose a challenging movement and try to link reps.  Dubs should take less than 40 sec.

Monday

coach will warm you up accordinglyA1. Strict Dips - 8-10 reps, choose the variation that suits your skill level
A2. Beast Ball Carry - 6 Gym lengths
A3. Landmine Pull + Press - 5 R/L - https://youtu.be/192ToR2-Hrg
X 3-4 sets, R.A.N.
A1. Wt. Push-Ups x 4 + Clapping push-up - 6 reps
A2. RDL - 8 reps @2111 - slight increase from last week
A3. TGU x 3 per side, try same weight as last week
X 3-4 sets, R.A.N.
+
5 min AMR:
DB Burpee Box step up (24/20") 35/20#

Thursday

coach will warm you up accordinglyA1. Dual KB FR FS (to a box) - @32x2 - 5 reps
A2. Chin hang - 5-10 sec alt grips (pronated, supinated)
A3. DB Bent Row - 10 R/L
3-4 sets, rest 90 sec
B. RFESS @30X1- BB on back 8 R/L, build to a max set of 8 in 10 min.
C. Sorenson hold test - AMR seconds at parallel
+
4 RFT:
Run 200m UP
20/15 Cal Bike
Run 200m DOWN
2 GL sled push, HEAVY
10 TTB

Wednesday

coach will warm you up accordinglyA. 10 min:
Kip Swings - 5 Big Kips (push DOWN on bar) - 1-3 Bar MU
Dubs - 1 min of practice, coach will provide you with a drill depending on skill level.
+
30 min clock:
3 min Row/Ski for meters (alt each round)
15 GHD Sit-Up
10 Ring Rows
20 sec 1L Glute Bridge hold R/L
1 parking lot iron cross carry (use light plates or DB's)
*Notes: Row/Ski should be conversational pace. 

Tuesday

coach will warm you up accordingly
A1. Dips - 6-8 , use assistance if needed (Box or matador)
A2. Beast Ball Bear Hug March - 30 sec 
A3. Half kneeling Landmine Press to Jerk (4+4)
3 sets rest as needed
B1. Wt. Push-Up to Push-Up (3 + AMR in 10 sec)
B2. RDL - 6-8 reps
B3. TGU 2 R/L HEAVY
3 sets rest as needed
C. Wt. Pull-Up - (pronated grip) build to a max in ~10 min
+
5 min AMR:
Burpee BJO (24/20")

Monday

coach will warm you up accordingly
+
40-45 Min Move and Breathe
Row 500m
10 hip scooch forward / 10 backward
6-8 half kneeling KB Clean and Press R/L, you choose wt.
10 alt windshield wipers (use arms out to the side on floor)
6-8 alt pistol squats (MOD is deck squat)

Friday

Friday
Warm-Up:
3 min: bike/ski/Row
10 min: @ easy pace
3/2 WW
2 GL Quad crawl w/ 2.5 k plat on low back
4-6 Strict Toe To Bar/Ring
6-8 Beast Ball Kneeling to standing
rest as needed, increase wt. on the beast ball if needed
+
"Crossfit Total"
0:00-5:00
warm up squat
5:00-10 min: 
Find a 1RM Back Squat within 3 attempts
10:00-15:00
warm up Press
15:00- 20 min: 
Find a 1RM Strict Press within 3 attempts
20:00-25:00
warm up Deadlift
25:00-30 min: 
Find a 1RM Conventional Deadlift within 3 attempts
NOTES:
You have exactly 5 min and 3 attempts to find each 1RM, lift done before or after the time-cap will not be allowed. Must start from blank bar each portion. You must increase load after each successful lift.  May not decrease weight after first attempt. If you didn't get the results you wanted from Tuesday, this is your chance to game-plan differently, make smarter jumps etc. 
 
 

Tuesday

Tuesday
Warm-Up:
Row/Bike/Ski 3 min @ convo pace
3-4 sets:
5 R/L 1A seated Arnold Press @21X1
6 Dual KB/DB Front Squat @3030
7 1A KB/DB DL
rest 90 sec b/t sets, build each set if possible.
~15 mins
+
"Crossfit Total"
0:00-5:00
warm up squat
5:00-10 min: 
Find a 1RM Back Squat within 3 attempts
10:00-15:00
warm up Press
15:00- 20 min: 
Find a 1RM Strict Press within 3 attempts
20:00-25:00
warm up Deadlift
25:00-30 min: 
Find a 1RM Conventional Deadlift within 3 attempts
NOTES:
You have exactly 5 min and 3 attempts to find each 1RM, lift done before or after the time-cap will not be allowed. Must start from blank bar each portion. You must increase load after each successful lift.  May not decrease weight after first attempt.
 
 

Saturday

Saturday
coach will warm you up accordingly
4 min clock:
row 500m
max BJSD 20/24"
rest 2 min

4 min clock:
Row 500m
max up-downs
rest 2 min

3 min clock:
row 300m
max BJSD 20/24"
rest 2 min

3 min clock
row 300m
max up-downs
rest 2 min

1 min clock:
row 100m AFAP
*score is total bjsd + up-downs + 100m time
 

Thursday

Thursday
coach will warm you up accordingly
A. Back Squat - [1.1.1] each rep put the bar back in the rack for 10 sec
x 3 sets, build.
B. Strict Press - [1.1.1] each rep, put the bar back in the rack for 10 sec.
x 3 sets, sm build.
C1. Wt. Dip - 2-3 reps
C2. DB wt. box step-up - 5 R/L
X 3 sets
+
12 min AMR @80% effort
4 GL, Dual DB FC heavy
5/3 Wall Walks
30 sec static Beast Ball Bear Hug
1 Rope Climb
6 DB DL, same wt.


 

Wednesday

Wednesday
coach will warm you up accordingly
A. 10 min: Ring Swing + Dubs practice
5 hip to ring swings - use towel drill from last week if needed.
35-50 unbroken dubs
rest 30-60 sec
+
FT:
5k Row
*after every 1k get off and complete; 
3 TGU R/L (Grn/Yel)
30 Air Squats
*Notes: Keep the Row at conversational pace.  You would be able to speak in short sentences if asked a question. Same pace for each 1k. End with Air Squats.

 
 

Tuesday

Tuesday
coach will warm you up accordingly
A1. Parellette Push-Up - 3-5 reps
A2. Strict Behind the neck Pull-Up - 4-6 reps
Rest 60 sec. X3 sets
B1. DL, [1.1.1] – heavy reps. each rep followed by a 10 second rest
B2. KBS - 10 reps, HEAVY (eye level)
B3. Broad jump - 3 attempts
3-4 sets; rest 60-90 sec
+
10 AMR:
HPC (29/50k)
lateral burpee over bar
*first round do 1 rep of each, second round do 2 reps of each...