Monday

Monday

Monday

Deadlift (3×5@75%)
-Three sets should all be performed at the same weight today
Mush (AMRAP – Rounds and Reps)
“Mush”
AMRAP 12

30 DU
20 DB Snatch (50/35)
10 DB Box Step Overs(50/35) (24,20)

L3: (20,15″)
L2: (35/25)
L1: (60 SU) (15/10)

Cash Out
BB Hip Thrusts 4×15
Extra Oly
3 Position Clean (high hang, below knee, floor) (Every :90 for 6)
Complete a clean complex of:
1 High Hang Clean
1 Below Knee Hang Clean
1 Clean

Stay at 70-75%

Monday

Monday

Power Clean (5-5-5-5-5+)
-75-80% each set
-last set is an AMRAP
Power Up (AMRAP – Rounds and Reps)
AMRAP 7
7 Power Cleans (135/95)
3 Ring MU

RX+: (1 Pegboard ascent)
L3: (115/80) (Ring MU transitions)
L2: (95/65) (1 Rope Climb)
L1: (75,55) (7 Ring Rows)


Monday

Monday

Back Squat (5-5-5-5-5+)
-Weight should be 70-75%
-Last set is an AMRAP
Breathe on the Wallballs (AMRAP – Rounds and Reps)
“Breathe on the Wallballs”

AMRAP 10
10 Wallballs (20/14)
10 Burpees

L2: (14/10)
L1: (Air Squats)

Cash Out
4 Rounds
10 Pistols
1 Min Plank

Monday

Monday

Luke SkyWalker 3.0 (Time)
“Luke SkyWalker 3.0”
10 HSPU
20 Deadlifts (155,105)
30 Wall Balls (20,14)
40 Box Jumps (24,20)
50 Burpees
40 Box Jumps (24,20)
30 Wall Balls (20,14)
20 Deadlifts (155,105)
10 HSPU

L3: (Ab Mat HSPU)
L2: (HSPU off Box) (Step-ups) (115,80)
L1: (Pike Pushups) (14,10) (95,65)

Cash Out
Bench Press (3RM)

Monday

Monday
-Sign up is live for the Thanksgiving day Powerlifting Meet $46.40
-Get signed up after class
-Personal Nutrition challengers schedule your check-ins!

Strength
Back Squat (5-3-2-2-1)
5@60%, 3@ 70%, 2@ 80%, 2@ 90%, 1@ 95%
-Rest as needed between sets
Custom Metcon
Bad Girl Grace (Time)
“Bad Girl Grace”
30 Squat Cleans (185,125)

RX+: (205, 150)
L3: (155, 105)
L2: (115, 80)
L1: (85, 50) (20 Sq Cleans)

* 7 MIN CAP

-Weight should be heavy enough that cycling the barbell is challenging
-Must be able to clean 20-40 pounds more than WOD wt.
Cash Out
Booty Challenge *week of 20 reps!

Core:
30 Ab Mat Su
30 leg raises
30 russian twists


Monday

Monday

Back Squat (5-5-5-5)
5@65%, 5@70%, 5@75%, 5@80%
-Rest 1:30 between sets
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

L3: 95/65# 20″
L2: 75/55# Step-ups
L1: DB Low Box
Finisher
BOOTY CHALLENGE

Monday

Monday

Power Snatch (1RM)
EMOM 10
-Perform one Snatch, working up to daily max
-Start @50-60%
Metcon (Time)
“Snatchinator”
10-9-8-7-6-5-4-3-2-1
Power Snatch (115,80)
200m Run (after each round)

L3: (95,65)
L2: (75,55)
L1: (55,35) (100m Run)

*20 Min Cap

Finisher
Booty Challenge
Add Abs:
3 RDS
20 V-ups
60 Bicycle Crunches
Extra Endurance
Complete during the week:
6 Rounds
Row 1000m
or
Run 800m
or
Airdyne 3 Minutes for Calories
Rest 3 Minutes between rounds

Monday

Monday

Damnation (Time)
“Damnation”
For Time

5 Wall Walks
5 squat cleans, 185 / 125 lb.
10 Ring Hand Stand Push Ups
10 squat cleans, 155 /105 lb.
20 Handstand Pushups
20 squat cleans, 135 / 95 lb.
40 Ring Dips
40 squat cleans, 95 / 65 lb.

L3: (165,115) (10 Strict HSPU) (135,95) (115,80)(Horshoe Dip) (75, 55)
L2: (135, 95) (Box HSPU) (95,65) (75,55)(Banded Dip) (65,45)
L1: (95,65) (Pike Push-up) (75,55) (55,35) (Box Dips) (35,25)


Monday

Monday

1-Mile Run (Time)
Max Effort 1-Mile Run
Coffee Break (Time)
“Coffee Break”

For Time
10-9-8-7-6-5-4-3-2-1
Power Cleans (1/2 BW)
Burpees Over the Bar

Scaled: (1/3 BW)

Finisher
1) Banded Hip Flexor Pulls x50 ea
2) Ring Rows w Pause 4×10

Monday

Monday

Back Squat (10@60% 8@65% 6@70% 6@75% 6@80%)
Rest 2:00 between heavy sets
Made in America (AMRAP – Reps)
“Made in America”

4 Rounds
AMRAP 2-minutes:
10 thrusters
200-m row
Max-rep thrusters
Rest exactly 3 minutes between rounds.
Men: 95 lb.
Women 65 lb.

L3: (75,55)
L2: (55, 45)
L1: (7 Thrusters) (150m Row)

Core
1) Back ext 4×15-20
2) 7 Rounds
Snatch Pull – Hang snatch (above knee) – Full Snatch
–All Flat Footed–
work up to the heaviest possible
Rest :90 seconds between sets

Monday

Monday

2 Push Press + 2 Split Jerk (7×1)
Two Push Press+ 2 Split Jerks

-Every 2 Min for 7 sets complete a complex
-Hold the second jerk for :03 in the catch
– On the dip drive and staying flat footed as long as possible with chin back and chest up
-The weight will be determined by your 2 rep max push press and knowing the jerk will be lighter
Metcon (AMRAP – Reps)
“Work Rest Burp-Run-Burp”

5 Rounds of
AMRAP 2:00
10 burpees
200-m sprint
Max-rep burpees
Rest exactly 3:00

L2:
5 Burpees
L1:
4 Rounds
Work 2:30
Rest 2:30

Cash Out
4 Rounds
1 Arm DB Strict Press 10 reps each side – standing
1:30 Plank
DB Side Raises Seated 10-15 reps
1:30 max situps

Monday

Monday

“Seven Helens” (7 Rounds for time)
“My Seven Helens”

7 Rounds of:
Every 5 Minutes complete the following for time:
400 meter Run
21 KBS (53,35)
12 Pull ups

L3: (35,26)
L2: (26,18) (Negative Pullups) (Jumping Pullups)
L1: (Russian KBS) (RR)

– Rest the remainder of the five minutes
– Score round times

Monday

Monday

Complex Fran (Time)
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Men: 95 lb.
Women: 65 lb.

L3: (5,4,3 Bar MU or Jumping Bar MU)
L2: (75,55) (Jump C2B, Pull-up, RR)
L1: (45,25) (Jumping C2B 21-15-9)

– Scale to appropriate Thruster weight as well as two or more challenging muscle up or pull-up variations
– This workout is still fast, but there is a higher skill level of gymnastics and more transitions!
Weightlifting
Back Squat (3×5 @75%)
-In as few sets as possible work up to 75%, then perform three sets across
– Rest 1-2 mins between sets

Monday

Monday

Weightlifting
Low Bar Back Squat (to parallel) (5RM)
-The bar should be across the upper back
-Sit way back to load hamstrings & keep shin angle vertical

-work up to 5rm
-Rest 2:00 between sets
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here