190903

Dynamic Group Warm-Up
Thoracic Mobility
Group Wrist Stretch


3 Rounds:
10 Ring Row
3 Eccentric Deficit HSPU


Skill: Push Press

Workout of the day for Tuesday September 3rd, 2019:
Push Press:
3 x 3 @ 85% 1RM

For Time:
800m Run
30 Muscle-Up*
800m Mile

*Progressions:
• 1-for-1 Banded Strict Muscle-Up, or Toe-Nail MU
• 2-for-1 Strict Pull-Up + Dip

190902

**7:00am & 9:00am Classes only Today (Labor Day)

Workout of the day for Monday September 2nd, 2019:
8 Min AMRAP (in Pairs)*:
10-20-30-40-50…
Burpee
DB Front Squat

8 Min AMRAP (in Pairs)*:
20-40-60-80-100…
Wallball
Cal Bike/Row/Ski

8 Min AMRAP (in Pairs)*:
30-60-90-120-150…
KB Swing
*200m Run After Each

*2 Min Rest Between

Sweat Sessions Workout for Monday September 2nd, 2019:
Mobility:
Frog
Couch Stretch
Group Hip Opener

3 Rounds 30 sec. ON/30 Off, alt:
MedBall Clean
Dead Bug Rock

14 minute AMRAP:
15/12 Cal Row or bike
15 DB Hang Squat Clean
15 Hollow Rocks

14 minute AMRAP:
5 Strict Pull-Up, or Ring Row
15 DB Push Press
30 Walking Lunge

190901

**7am Sweat Sessions & 9:00am CrossFit Classes only on Labor Day!

Sweat Sessions Workout for Sunday September 1st, 2019:
30-20-10 (25 min cap):
Cal Row/Bike/Ski
Russian KB Swing
Plate Ground-2-Overhead
Toes-2-Bar
Burpee to Plate
V-Up, or Tuck-Up

190831

Workout of the day for 8am, Saturday August 31st, 2019:
5 Sets:
1 Tall Clean +
1 High Hang Clean +
2 Front Squat

Hang Clean EMOM*
Week 3

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets.

Workout of the day for 9am, Saturday August 31st, 2019:
In Teams of 2:
22 Min AMRAP:
55 Cal Bike/Ski/Row
55 Deadlift 225/155-lb
55 Wallball
55 HSPU

“After Party”
400m Partner Sled Pul 180/135-b

190830

Dynamic Group Warm-Up
Frog Stretch
Couch Stretch
Hamstring Stretch
Thoracic Mobility


2 Rounds:
20 Sec. Plank Shoulder Taps
20 Sec. Dead Bug Rock
20 Sec. Hollow Rock
20 Sec. Tuck-Up


Skill: Bar Muscle-Up Progressions

Workout of the day for Friday August 30th, 2019:
3 Rounds*:
1000M Row/Ski, or 2k Bike
10 Bar Muscle-Up
30 DB Snatch 50/35-lb

*Rest 3 Min Between Rounds

Sweat Sessions Workout for Friday August 30th, 2019:
Frog Stretch
Couch Stretch
Pigeon

4 Rounds:
20 Sec. Plank Shoulder Taps
20 Sec. Dead Bug Rock
20 Sec. Hollow Rock
20 Sec. Tuck-Up
*1 Min Rest Between rounds

Skill: Dubz

10 Rounds:
9 DB Thruster
35 Dubs (or 50 singles)

190829

Dynamic Group Warm-Up
Lacrosse Ball Foot Roll Out
Frog Stretch
Couch Stretch


Skill: Clean & Jerk Technique

Workout of the day for Thursday August 29th, 2019:
10 Rounds:
200m Run
1 Clean & Jerk @ 80% 1RM

Then:
80 Double KB Front Rack Lunge*
*Every Break Perform 30 Sec Plank

190828

Dynamic Group Warm-Up
Side Roll SMR
Banded overhead distraction
3 rounds:
2 wall walks
20 sec dead bug rock

Workout of the day for Wednesday August 28th, 2019:
10-9-8-7-6-5-4-3-2-1* (For Qualty):
Bench Press**
*1 L-Sit Rope Climb 15ft & 5 burpee box jump over 24/20” after each set.

**Begin at 45% 1RM, add 5% each Round

Progressions for L Sit Rope Climb:
• 1 Legless + 20 sec. L-Sit
• 5 Strict Pull-Up, and 20 Sec. L-Sit

Sweat Sessions Workout for Wednesday August 28th, 2019:
Mobility:
Frog Stretch Sequence
Pigeon Stretch

Skill: DB Hang Clean & Jerk

4 Rounds, 1 min per station:
• DB Hang Clean & Jerk
• KB Box Step-Up
• Push-Up
• Weighted Ab-mat Sit-Up
• Rest

190827

Dynamic Group Warm-Up
Quad Roll SMR
Plate Squat Warm-Up


Good Morning 3 x 8
1 Round: Side-Butt

Workout of the day for Tuesday August 27th, 2019:
Backsquat
(Week 3)
5 x 5 @ 80% 1RM or 5-10 lb. heavier than last week

2 Rounds:
35 Cal Bike/Row/Ski
35 KB Swing
35 V-Up, or GHD, or T2B

190826

Dynamic Group Warm-Up
3 Primary SMR
Frog Stretch
Calve Stretch


3 Rounds:
30 Sec. Wall Squat Hold
30 Sec. Deadbug Hold


Workout of the day for Monday August 26th, 2019:
21-15-9:
Power Clean 135/95-lb
*50 Dubz After Each Set

3 Min Rest. Then:

4 Rounds;
15 Box Jump 30/24″
5 Strict Muscle-Up

3 Min Rest. Then:

21-15-9:
Cal Bike/Row/Ski
*15 Strict HSPU After Each Set

Sweat Sessions Workout for Monday August 26th, 2019:
Mobility:
Frog
Couch Stretch
Figure 4

Stability:
3 Rounds:
30 Sec. Wall Squat Hold
30 Sec. Dead Bug Hold

3, 6, 9 min AMRAP*:
20/16 Cal Row, or bike
20 WallBall
30 Box Jump
20 KB Swing
20 Burpee
20 Strict Pull-Up, or Ring Row
20 DB Push Press

*3 Min Rest Between Rounds. Begin Where You Left Off.

190825

Sweat Sessions Workout for Sunday August 25th, 2019:
8 Min EMOM, alt:
Dumbbell Hang Clean & Jerk
Toes-2-Bar

8 Min EMOM, alt:
KB Swing
Burpee

8 Min EMOM, alt:
Rope Climb, or Pull-Up, or Ring Row
Box Jump

*4 min rest between rounds.