Thursday 3.21.19

A) 400m Run x3sets
    3min rest between sets
B) 400m Ski Erg x3sets
    3min rest between sets
C) Sled Drag (up and back length of gym twice = 1) x3sets 90/55#
    3min rest between sets
(You can interchange AB&C or you can complete in order)

Optional Accessory:
Back: 3x15 Pendlay Row
                    Superset w/max burnout reps strict pull ups
           3x15 (each side) DB Rows
Core: 3x20 Jack Knives
                    Superset w/10 Plank Walkouts
            3x15 Palloff Press w/15sec hold on last rep of each set

Wednesday 3.20.19

A) Strength:
Every 2min for 4 sets
3 Deadlifts @75%

B) Conditioning:
EMOM 12:00
1st min- 15 KB Suitcase Deadlifts 53/35#
2nd min- 20 Jumping Squats w/WB 20/14#
3rd min- 15 Pull Ups

C) Optional Accessory:
Chest: 3x10 DB Chest Press on WB 
            3x10 DB Chest Flys on WB
                    Superset w/10 DB Pullovers
Core: 3x15 Plate Hollow Rocks
                Superset w/30-60sec Hollow Hold without plate
        3x20 V-Ups
        3x90sec Plank

Tuesday 3.19.19

A) Skill: (10-15min)
Snatch Technique (Full & Power)
1st + 2nd + 3rd Positions

B) Conditioning:
1) 12min AMRAP
30 Double Unders
5 Snatches 135/95#
7 Lateral Burpee Over Bar
7 Toes to Bar

2) 3min Cool down on bike/rower @70%

C) Optional Accessory:
Legs: 3x10 (each side) Barbell Romanian Deadlifts
        3x20 (each side) Banded Glute Kick Backs
Core: 3x15 GHD Back Ext.
                Superset w/30-60sec Superman Hold
       3x20 Windshield Wipers (on ground)

Monday 3.18.19

A) Strength:
In 15min-
Work to 10 Rep Max Back Squat

B) Part 1:
15min AMRAP
100m KB Crossbody Carry 53/35# (switch at 50m)
7 Double KB Power Cleans
10 Double KB Front Rack Lunges
12 Double KB Alt. Push Press

Part 2 (immediately after part 1):
Tabata Row/Bike
(Goal: 1000/800m or 70/40 Calories)

Thursday 3.14.19

A) "HCCFit Sprint Triathlon"
2000m Row
100 Calorie Bike
1.5 Mile Run

B) Optional Accessory:
Back: 3x15 Pendlay Rows
                Superset w/banded lat pull downs
            3x15(each side) DB Rows
Core: 3x20 Jack Knives
                Superset w/10 Plank Walkouts
            3x15(each side) Pallof Press w/15sec hold on last rep of each set

Wednesday 3.13.19

A) Strength:
Every 2min for 4 sets
5 Push Press @75%

B) Conditioning:
21*18*15*12*9*6*3
Sumo Deadlift High Pull 75/55#
HR Push Ups
Box Jumps 24/20"
*= 30 Mountain Climbers

C) Optional Accessory:
Chest: 3x10 Bench Press (increase wt each set)
            3x10 DB Chest Flys
                    Superset w/10 DB Pullovers
Core: 3x15 Plate Hollow Rocks
                    Superset w/30-60sec Hollow Hold without plate
            3x20 V-Ups
            3x90sec Planks

Tuesday 3.12.19

A) Skill:
Bar Muscle Ups/Ring Muscle Ups
KB Snatch (from the swing)

B) Conditioning:
1) 3 Rounds
200m Farmers Walk
10 (each side) KB Snatch 53/35#
100m Sprint
5 Bar/Ring Muscle Ups
(12min time cap)

2) Immediately after part 1 or CAP:
1000m Row AFAP

C) Optional Accessory:
Legs: 3x15 Weighted Bulgarian Split Squats
        3x30 (each side) Banded Lateral Leg Raises
Core: 3x15 GHD Back ext.
                Superset w/30-60sec Superman hold
        3x10 Jack Knives w/5sec descent

Monday 3.11.19

A) Strength:
Every 2min for 3 sets
10 Front Squats @60%

B) Conditioning:
24min Running Clock:
7min AMRAP
10 Deadlifts 135/95#
30 Double Unders
15 V-Ups
-1min rest-
7min AMRAP
7 Power Cleans
7 Calorie Bike/Row
7 Lateral Burpee Over Bar
-1min rest-
5 Thrusters
5 Strict Pull Ups
5 Toes to Bar

Wednesday 3.6.19

A) Strength:
Every 2min for 3 sets
4 Deadlifts @75%

B) Conditioning:
In 15min complete:
100 Double Unders
30 Sumo Deadlifts @40% of 1RM
600m Run
15 Sumo Deaflits
-
Then in remaining time
AMRAP
15 GHD Sit Ups/Turkish Sit Ups
10 Box Jump Overs 24/20"
** your score is total rounds in AMRAP

C) Optional Accessory
Chest:    3x10 Bench Press (increase weight each set)
                    Superset w/10 Negative Push Ups w/5sec descent. NO ASCENT.
                3x10 DB Chest Flys
                    Superset w/10 DB Pull Overs
Core:    3x15 Plate Hollow Rocks
                    Superset w/30-60sec Hollow Hold without plate
                3x20 V-Ups
                3x90sec Plank

Tuesday 3.5.19

A) Skill:
10-15min Handstand/Handstand Push Up, Handstand Walk

B) "JT"
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
(10min Time Cap)

**immediately after Part 1 or after Cap of Part 1
Cool Down
1000m Row @75% effort

C) Optional Accessory:
Legs:    3x15 Weighted Glute Bridges
            3x20 (each side) Banded Glute Kickbacks
Core:    3x15 GHD Back Ext.
                    Superset w/30-60sec Superman Hold
            3x15 Weighted Strict Hanging Knees to Chest

Monday 3.4.19

A) Stength:
Every 2min for 3 sets
10 Back Squats @70%

B) Conditioning:
4 Rounds
1min Power Cleans 155/105#
1min Wall Balls 20/14#
1min Box Jumps 24/20"
1min Walking Lunges w/WB
1min Ball Slams
1min Rest
**Score = Total Reps

RX= 155/105
Int= 135/95
Scaled= 115/85
Beginner= 75/55 or DBs

Friday 3.1.19

CrossFit Open WOD 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 Toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 Toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes.

Once a round is completed, the athlete may immediately begin the next round. The athlete does not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff.

Thursday 2.28.19

A) Conditioning:

5 Rounds AFAP:
10 Burps
25 Unbroken Double DB Hang Power Cleans 35/25#
200m Run
20m DB Push
**Rest the same amount of time it takes to complete round. Your score is your slowest round.

B) Optional Accessory:

Back: 3x15 Pendlay Rows
            3x15 Dumbell Rows (each side)
Core: 3x20 Hollow Rocks
                Superset with 10 plank walkouts
            3x15 Jack Knives