WORKOUTS

Strength: 20’ to establish 1RM pause squat 3” pause    Metcon: 3 rounds 50 double unders 30/21 cal row 10 thrusters 155/110   Accessories: 5×3 sumo stance deadlift 5×45” heavy D ball hold at bottom of squat 3×6+6 d ball Lang squats  4×45” top weighted

“Active Recovery/Open Gym” 3 RoundsEvery 2’ on the Minute 400m Run 500m/400m Ski 1000m/800m Bike ERG Rest Core: 4 RoundsTabata: 20” work/ 10” rest V-ups PlankInto…4 RoundsTabata: 20” work/ 10” rest Superman’s Reverse Plank Skill: Double Under Progression5×5 Swing and Catch5×15 Single Taps4×1’ Single Unders5×15

Strength: 1RM push press Metcon: 10-8-6-4-2 Bar muscle up Toes to bar *40’ handstand walk after each set Accessories: 5×3 floor press 3×8 hang muscle snatch  (Superset skull crusher/curls) 3×8 DB skull crusher 3×20” band curls 4×20 alt single leg V ups 2×1’ max effort

Strength: 5×5 back squat @75% 1RM  30” rest between sets Met con:  For time: 20’ AMRAP 10-20-30-40-50… Russian KBS 53/35 Air squats 200m after each set completed. Continue to add 10 reps until time is up. Accessories: 8×1 max height single leg box jump                                                                                             3×12

Open gym from 10 a.m. to 11 a.m.

For time: Teams of 2 35’ AMRAP 7 cal assault bike 5 box jump overs (24/20) 3 thrusters (135/95) 

Strength: 9×3 speed banded bench press @50% 1RM  30” rest between sets Red + 200 org -200 *3×3 narrow / 3×3 regular / 3×3 wide 1×8 top set narrow grip  Starts at 70%  +5lb each week Metcon: For time: 50/35 cal ski 50 toes to

Strength: 20’ to establish 1RM overhead squat  Metcon: For time: 20 back squat 155/110 15 front squat 10 squat clean 5 squat snatch Accessories: 5×3 sumo stance deadlift 5×45” heavy D ball hold at bottom of squat 3×6+6 d ball Lang squats  4×45” top weighted

“Active Recovery/Open Gym” “Switch it Up”50/35 Calorie Bike ERG40 GHD Sit-ups30/21 Calorie Assault Bike20 Toes to Ring100 Single UndersRest 5’100 Reverse Single Unders20 GHD Sit-ups30/21 Calorie Assault Bike40 GHD Sit-ups50/35 Calorie Bike ERG Core: Accumulate 5’Tall PlankEvery Break 5 Burpees before continuing. Skill: Ring Dip

Strength: 1RM shoulder press Metcon: 10-9-8-7-6-5-4-3-2-1 Push jerk 155/110 Strict pull ups Accessories: 5×3 floor press 3×8 hang muscle snatch  (Superset skull crusher/curls) 3×8 DB skull crusher 3×20” band curls 4×20 alt single leg V ups 2×1’ max effort band bench press Cardio: 20 rounds