Wednesday 3.14.18 Bootcamp
Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps Conditioning AMRAP 40 15 Calorie Assault Bike 15 Wall Balls 15 Calorie Row 15 Burpees Over The Rower 15 Dubs (30 singles) 15 Sit Ups with plate Intent: Tough workout here. A long AMRAP with no rest and smaller repetitions. This one will be challenging to […]
Tuesday 3.13.18 CrossFit
Warm-up 6min AMRAP 100 reps any combo: Burpees Sit Ups Lunges Kips – Then – Run or Row 400m Metcon Prep “Cindy Prep” 3 Rounds 3 Sets as strict as possible: 3 Strict Pull-ups 6 Push-ups 9 Air Squats 15 Banded Pull-aparts – OR – “Mary Prep” 3 Rounds 3 Sets as strict as possible: […]
Monday 3.12.18 CrossFit
Strength Overhead Squat 6×3 @ 75%, every 60s. Coach call warm up: 4 x 3, building to 75% Intent: The goal today is to work on refining our OHS so try not to sacrifice your form for heavier loading. Metcon Prep 3 Rounds 3 Power Cleans + 3 OH KB Lunges Metcon “Short + Sweet” […]
Monday 3.12.18 Bootcamp
Warm-up 3 Sets: 45s Double KB Front Rack Carry 1:00 Wall Sit Conditioning AMRAP 30 1:00 Shuttle Run 15 MB Sit-Ups 20 Ball Slams 15 MB Sit-Ups 1:00 Shuttle Run Intent: Shuttle runs today, choose a simple course for athletes to run. Shuttle runs are never very fast but the constant turning makes them challenging. Push […]
Sunday 3.11.18 CrossFit
18.3 0r Optional WOD Warm-up – Grab 2 Light DBs – 2 Rounds 5 DB Thrusters 10 Renegade Rows 10 Air Squats 5 Push-ups 10 DB Thrusters 3 DB Man Makers 5 DB Split Squats, ea 30s Foam Roll Thorasic Spine Strength 1a) DB Floor Press: 4×10 1b) DB Reverse Lunges 4x6ea Complete a super […]
Saturday 3.10.18 Bootcamp
Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps Conditioning AMRAP 12 200 m run w/ Plate 10 DB Thrusters Rest 1 min AMRAP 10 200 m run w/ Plate 10 DB Thrusters Rest 1 min AMRAP 8 200 m run w/ Plate 10 DB Thrusters Intent: Three AMRAPs in succession with descending time domains […]
Friday 3.9.18 XFit Juniors
Warm-up Tabata use a #25 plate 0-1 jump on plate 1-2 1 foot on, 1 foot off 2-3 jump over 3-4 lateral jump over 4-5 hopscotch- wide off, feet together on Conditioning They see me Rowing… Partner up 10 rds per group 100 meter row at a time *** every meter over partner has to […]
Thursday 3.8.18 CrossFit
Strength 1a: Box Squat 4×4 @ 65%, every 60s. Coach call warm up sets: 4×5, every 60s, building to 65% 1b: Box Squat 3×2, every 90s Building to challenging set After 4th set at 65%, immediatley start 3×2 building to challenging set, not max. Intent: Wk. 2 of 3. 4 sets of Box Squats for […]
Thursday 3.8.18 XFit Juniors
Warm-up Musical med balls! Conditioning They see me Rowing… Partner up 10 rds per group 100 meter row at a time *** every meter over partner has to do that many jumping jacks Metcon 10 AMRAP 50 ft farmers carry- 15 lb kb or 10 lb plates 10 lunges 50 ft waiters carry- 10 lb […]
Thursday 3.8.18 & Friday 3.9.18 Bootcamp
Conditioning For Total Time 27-21-15-9: Calorie Row Calorie Assault Bike – Directly Into – 9-15-21-27: KB SDLHP Box Jump Overs – Directly Into – 27-21-15-9: DB Thrusters Burpees (35:00 CAP) Intent: Every so often you just need a workout to suffer through, and here’s one of those. A mix of different reps schemes and 3 different […]
